We often hear phrases like “I need to work on my mobility” or “I’m just not flexible.” But what do these terms really mean and why do they matter for your health and performance? Let’s break it down.
What Is Mobility?
Mobility is your ability to move a joint freely and easily through its full range of motion with control and strength. It’s not just about moving far, it’s about moving well.
Think of mobility as active movement. For example, being able to squat to pick something up or rotate your shoulder to throw a ball without stiffness demonstrates good mobility.
Why Mobility Matters
Mobility allows you to move efficiently, prevent injuries and maintain healthy joints. It supports bending, twisting, lifting and performing daily or athletic movements safely and effectively.
How to Improve Mobility
While stretching and joint drills are helpful, one of the most effective ways to improve mobility is through loaded exercises performed across the full range of motion. Using resistance like bodyweight, dumbbells or bands while controlling movement improves both strength and joint control.
Research shows that strength training through a full range of motion can enhance mobility as effectively as traditional stretching (Schoenfeld & Grgic, 2020 Sports Medicine). Over time, your body adapts by increasing flexibility and control in these ranges.
Mobility Exercises
Deep Goblet Squat
Hold a dumbbell close to your chest and squat as far as your hips comfortably allow, keeping your heels on the ground. Focus on control rather than speed. This opens the hips, knees and ankles, beneficial for sports like basketball, soccer and weightlifting.
Thoracic Spine Rotations
Sit tall, cross your arms over your chest and rotate slowly side to side. This builds upper back mobility, important for throwing athletes, swimmers and golfers.
Nordic Hamstring Curl
Kneel on a padded surface with ankles anchored. Slowly lower your body forward from the knees, keeping your back straight, then return to the start position. This strengthens the hamstrings in their lengthened position, reducing the risk of strains during sprinting or cutting movements.
What Is Flexibility?
Flexibility is the ability of a muscle to lengthen when stretched. It’s the more passive side of movement, how far a muscle can extend when you’re relaxed.
For example, sitting and reaching toward your toes tests flexibility in your hamstrings. You’re not actively lifting your leg, you’re seeing how much the tissue can lengthen.
Why Flexibility Matters
Flexibility helps keep muscles and connective tissues healthy, reduces muscle tension and supports balanced posture and joint health. It’s especially useful after exercise to help muscles recover and maintain balance around the joints.
Flexibility Exercises
Hamstring Stretch
Sit tall, extend one leg forward and reach toward your toes. Hold 20–30 seconds without bouncing. This helps loosen tight hamstrings and is beneficial for runners or cyclists who often develop stiffness.
Quad Stretch
Standing tall, pull one ankle toward your glutes, keeping knees close together. This improves flexibility in the front of the thigh, great for soccer players or anyone doing sprinting or jumping.
Couch Hip Flexor Stretch
Kneel with one knee on the ground and your back foot resting on a bench, couch or wall behind you. Keep your torso upright and gently shift your hips forward until you feel a stretch in the front of your thigh and hip. This opens up tight hip flexors and quadriceps, perfect for runners, field athletes and anyone who sits a lot during the day.
When Should You Work on Mobility and Flexibility?
Benefits of Mobility
Mobility exercises are best done before your workout, sport or activity. Dynamic mobility drills and full-range strength movements prepare your body for performance by improving joint motion and muscle activation.
Benefits of Flexibility
Flexibility exercises are best done after activity, when your muscles are warm. Static stretching helps muscles relax and recover. Doing static stretches before high-intensity activity may temporarily reduce strength and power.
Improve Your Mobility and Flexibility with Herlong Sports Physical Therapy
Mobility and flexibility go hand in hand. One helps you move better, the other helps you move freely. By working on both, you’ll feel stronger, looser and ready to move without pain or restriction.
At Herlong Sports Physical Therapy, we help athletes and active adults move with confidence through personalized programs that build mobility, flexibility and lasting strength. Contact us today to schedule your consultation and start improving your movement.
