Mobility and flexibility—two terms often used interchangeably, but are they really the same?
Have you ever wondered why you can relax deeply into a stretch but struggle to hold that position when your muscles are engaged? This article will dive into the science behind active and passive mobility, explaining what they are, why one typically offers more range than the other, and why training both is crucial for overall strength and flexibility.
Whether you're aiming for a perfect middle split or just want to move better in everyday life, understanding these concepts is key.
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What is the Difference Between Mobility and Flexibility?
Before we get into the nitty-gritty of active vs. passive mobility, let’s clear up the confusion between mobility and flexibility. While the terms are often used interchangeably, they actually refer to different aspects of movement.
Flexibility: Is the ability of a muscle to stretch to its full length passively. Think of it as your muscle’s “elasticity.”
Mobility: The ability of a joint to move actively through its full range of motion (ROM). This involves not just flexibility, but also strength, coordination, and control.
In essence, mobility is a broader term that includes flexibility as a component. Flexibility is passive and refers to the range you can achieve without engaging your muscles, while mobility is active and requires muscle engagement.
Active Mobility vs. Passive Mobility: What’s the Difference?
Passive Mobility refers to the range of motion you can achieve when an external force (like gravity, a partner, or even a piece of equipment) is assisting you. Since you’re not engaging the muscles actively, this range tends to be greater.
Example: Think of sinking into a middle split or standing forward fold with the help of gravity or relaxing into a deep range of motion.
Active Mobility, on the other hand, is the range of motion you can achieve using only your muscles. This requires strength and control, and often results in a smaller range of motion compared to passive mobility.
Example: Holding your middle split a few inches above the floor using the strength of your inner thighs or lifting your leg into a front split without using your hands or external help.
Why Is Passive Mobility Usually Greater Than Active Mobility?
The reason your passive mobility often exceeds your active mobility boils down to strength. When you rely on external forces to stretch, your muscles aren’t required to hold the position. But when you're actively moving into that range, your muscles must engage to support the movement. If your muscles aren’t strong enough to hold that position, your range of motion will be limited.
Why You Should Train Both Active and Passive Mobility
Both types of mobility have their own set of benefits, and focusing on just one can lead to imbalances and limitations. Let me explain why you should incorporate both into your training.
Reasons to incorporate passive mobility:
Increased Range of Motion: Helps you achieve deeper stretches and can be useful for relaxation and recovery.
Reduces Tension: Passive stretches can help to reduce muscle tightness, promoting relaxation.
Foundation for Flexibility: Essential for achieving advanced flexibility goals, like splits or deep backbends.
Reasons to incorporate active mobility:
Builds Strength: Engaging muscles in a stretched position strengthens them, leading to better control.
Injury Prevention: Enhances joint stability, reducing the risk of injuries during dynamic movements.
Functional Movement: Improves your ability to move through your full range of motion in real-life activities and sports.
Key Differences Between Active and Passive Mobility
Range of Motion: Passive mobility usually offers a greater range, but lacks strength. Active mobility offers less range but requires muscle engagement.
Training Focus: Passive stretches are great for increasing flexibility, while active mobility exercises are crucial for building strength and control in those ranges.
Balanced Training: Neglecting one for the other can lead to imbalances—train both for optimal movement quality.
However, active and passive mobility are not the only ways to improve your range of motion. I want to explain four more techniques you can use to increase your flexibility.
Other Methods to Improve Flexibility
While understanding and training both active and passive mobility is crucial, there are several other effective methods to enhance your flexibility and range of motion. Let’s explore some popular techniques: PNF stretching, foam rolling, dynamic stretching, and ballistic stretching.
1. Proprioceptive Neuromuscular Facilitation (PNF) Stretching
PNF stretching is a highly effective technique that involves both stretching and contracting the targeted muscle group. It’s often used to increase flexibility and range of motion, particularly in rehabilitative settings.
How It Works: PNF sometimes involves a partner who helps you push your limb into a stretch, but you can also use your hands or some tools that create resistance. You then contract the muscle against resistance, followed by relaxing it into a deeper stretch. This cycle can be repeated several times.
Benefits: PNF stretching is known for quickly improving flexibility and can be especially useful for overcoming plateaus in your flexibility training.
Example: To improve hamstring flexibility, lie on your back with one leg lifted. Use your hands or have a partner gently push your leg toward your head while you resist the movement, then relax into a deeper stretch. Focus on long exhales and regular breathing for this kind of stretching.
2. Foam Rolling (Self-Myofascial Release)
Foam rolling is a form of self-myofascial release (SMR) that targets the fascia, the connective tissue surrounding your muscles. It’s a popular method for both warming up before exercise and aiding in recovery afterward. Foam rolling itself does not increase your flexibility if you don't stretch, but it can enhance your flexibility indirectly.
Our fascial tissue is comparable to wearing tight clothes. If your fascia is tight, it prevents you from going deeper into a stretch. However, if you loosen up your fascia through massages or foam rolling, it makes the capsules around your muscles looser and allows you to move more freely. That's why foam rolling only indirectly improves your flexibility. But it's definitely a great tool for strength athletes and people who are very active overall.
How It Works: By rolling a foam roller over various muscle groups, you apply pressure that helps release tension, reduce muscle tightness, and increase blood flow. This can help improve your flexibility by making your muscles more pliable.
Benefits: Foam rolling can help reduce muscle soreness, increase joint range of motion, and prepare your muscles for deeper stretching.
Example: To target your calves, sit on the floor with your legs extended. Place a foam roller under your calves and use your arms to roll back and forth, applying pressure to the muscles.
3. Dynamic Stretching
Dynamic stretching involves moving parts of your body through a full range of motion, gradually increasing the reach, speed, or movement. Unlike static stretching, where you hold a stretch, dynamic stretching is active and keeps your muscles engaged.
How It Works: Dynamic stretching involves controlled movements that prepare your muscles and joints for activity. It’s often used as part of a warm-up routine to improve performance and reduce the risk of injury.
Benefits: This type of stretching increases blood flow, improves muscle elasticity, and enhances joint mobility, making it ideal for pre-workout routines.
Example: Leg swings are a common dynamic stretch. Stand on one leg and swing the other leg forward and backward in a controlled manner, gradually increasing the range of motion.
4. Ballistic Stretching
Ballistic stretching involves using momentum from body movements to push muscles beyond their normal range of motion. This method is more intense and is generally used by athletes or those with advanced flexibility.
How It Works: Unlike dynamic stretching, which is controlled and gradual, ballistic stretching involves rapid, bouncing movements that force your muscles into a deeper stretch.
Benefits: Ballistic stretching can help increase flexibility quickly, but it also carries a higher risk of injury if not done properly!
Example: Bouncing into a deep hamstring stretch by rapidly reaching for your toes and then slightly backing off, only to repeat the motion, is a form of ballistic stretching.
These additional techniques, when used alongside active and passive mobility training, can help you achieve a more comprehensive and balanced approach to flexibility. Each method serves a unique purpose, whether it's for warming up, improving muscle recovery, or breaking through a flexibility plateau. Incorporating these into your routine can lead to better overall movement quality, reduced injury risk, and enhanced performance.
Key Take-Aways About Flexibility Training
Understanding the difference between active and passive mobility is key to improving your movement, whether for fitness, sports, or daily life. Passive mobility helps you achieve greater flexibility, while active mobility builds the strength and control needed to use that flexibility effectively. Training both leads to a balanced, strong, and flexible body that moves with ease. Incorporate techniques like PNF, ballistic stretching, dynamic stretching, and foam rolling to break through plateaus and target specific goals.
Stay fit, flexible and strong💪
Yours,
Achieve your fitness goals now through personalized 1:1 Coaching from your online nutrition and fitness coach. Book a call now!
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