From dancers to runners, I have had similar phrases thrown at me recently – “My hamstrings are tight,” or “I am not as flexible as I used to be,” and they end up saying, “I want to become more flexible.” But what they seem to be aiming for is actually mobility. Many people assume that flexibility and mobility are the same, but that’s a common misconception. Just because you can stretch your muscles doesn’t mean you can do your everyday movements. This misunderstanding often leads to ineffective training, movement restrictions, and even injuries.
A perfect example? I see patients all the time with great flexibility in the hips when stretching the muscles, but when they sit down, their knees collapse inward (poor mobility). This isn’t just a lack of flexibility—it’s a lack of movement control.
If you want to move better, prevent injuries, and improve your physical performance, you need to understand the difference between flexibility and mobility. Let’s break down these concepts and give you actionable ways to improve both, helping you master flexibility and mobility and preventing injury.
Flexibility and Mobility: What’s the Difference?
Many people think that being flexible means being mobile, but these are actually two separate movement qualities. Understanding the difference is key to moving better and preventing injury.
Flexibility
Mobility
“Flexibility is the ability to move through full joint range of motion (ROM)” (Afonso et al., 2021).
- Example: If you lie on your back and someone lifts your leg into a stretch (straight leg raise), that’s testing flexibility. I often use this test during examinations for both muscles and nerves.
“Mobility is the ability of a patient to change and control their body position. Physical mobility requires sufficient muscle strength and energy, along with adequate skeletal stability, joint function, and neuromuscular synchronization.” (Open RN, 2021)
Or as I like to say: Mobility is your ability to move your body into different positions and stay in control while doing so.
- Example: If you sit down and struggle to keep your hips, knees, and ankles aligned, you lack mobility—even if you’re flexible enough to stretch deeply. I often observe how my patients go to stand up when I call them from reception—this simple act tells me a lot about their movement control
Why Flexibility and Mobility Matters
I often say to my patients:
Mobility = Flexibility + Strength
- Flexibility alone doesn’t prevent injury—it’s how well you can move under control that keeps you safe.
- Strength alone doesn’t prevent injury either—you can be as strong as a bodybuilder, but how many bodybuilders do you know who can touch their fingers behind their backs?
How to Improve Flexibility and Mobility the Right Way
Strength Through Range → Mobility isn’t just about being flexible—it’s about controlling movement. If you want to master fundamental movement patterns that prevent injury, check out my blog on fundamental movements preventing injury.
Targeted Hip Mobility Training:
- Banded Hip Stretches (for flexibility) – Use a resistance band for hip distraction to create space in the joint.
- Banded Holds in the New Range (for strength/stability) – Once you gain range, activate muscles in that position to reinforce mobility.
- Glute & Hip Engagement – Exercises like hip thrusts, Bulgarian split squats, and single-leg deadlifts to build strength without compensating at the knee.
Conclusion
Flexibility and mobility are often misunderstood, but now you know the real difference—mobility is about more than just stretching; it’s about control, stability, and strength through movement. If you want to move better and prevent injuries, improving your mobility is just as important as increasing your flexibility.
Applying the right strategies—such as banded stretches, strengthening exercises, and motor control training—can help you move with more confidence and control. Whether you’re an athlete, a desk worker, or someone simply looking to stay active, enhancing both flexibility and mobility will set you up for long-term success. If you work at your desk a lot – click here to check out one of my last blogs on how to prevent desk-related aches.
If you’re unsure where to start, an assessment can really help identify specific areas of weakness and provide an approach to improving both flexibility and mobility. Book an appointment today to gain a better understanding of your movement patterns and take the first step toward moving and feeling better every day.
References
Afonso, J., Olivares-Jabalera, J., & Andrade, R. (2021). Time to Move From Mandatory Stretching? We Need to Differentiate “Can I?” From “Do I Have To?”. Frontiers in Physiology, 12, 714166. https://doi.org/10.3389/fphys.2021.714166
Open Resources for Nursing (Open RN); Ernstmeyer K, Christman E, editors. Nursing Fundamentals [Internet]. Eau Claire (WI): Chippewa Valley Technical College; 2021. Chapter 13 Mobility. Available from: https://www.ncbi.nlm.nih.gov/books/NBK591828/