Although flexibility and mobility are different, they both help you move better.
Flexibility and mobility are two important qualities to have in your personal and professional life. Therefore, you need to add flexibility and mobility exercises to your daily routine to stay fit .
There is a distinction between flexibility and mobility exercises. Simply put: flexibility is the ability to significantly lengthen your muscles while mobility is the ability to move your joints through a wide range of motion.
You can find many stretches for flexibility and mobility that help improve your health and well-being. However, it can be difficult to do your own research. That’s why GIGAFIT is here to help.
In this article, we are going to talk about different yogas and stretches for flexibility and mobility. We’ll also take a close look at the differences between flexibility and mobility so you can choose the mobility and flexibility program that’s right for you.
What type of movement increases strength, flexibility and mobility?
Certain movements increase your strength, flexibility and mobility. Some of these may require sports equipment like a treadmill, while others are simple stretches for flexibility and mobility. Here is a list of the most important moves:
Resistance training
You can perform resistance exercises using free weights (like dumbbells), resistance bands, or machines. It is also recommended to include a variety of exercises targeting different muscle groups and gradually increase the weight or resistance used as your muscles get stronger.
Additionally, resistance training can help increase muscle size, strength, and power.
Yoga
First, yoga consists of a series of postures (asanas) that stretch and strengthen the body. It also includes breathing and meditation techniques.
Next, practicing yoga can improve flexibility, strength, and balance. It can also help reduce stress at work and improve overall well-being.
Pilates
The Pilates method aims to strengthen the core muscles (abdominals, back and pelvis) and improve posture. In fact, it involves controlled movements and is often practiced on a mat or with specialized equipment.
Thus, Pilates can help improve flexibility, strength and mobility and reduce the risk of injury.
cardio
Cardio exercise is any activity that increases your heart rate and gets your blood pumping. These can be activities such as running, cycling, swimming or Zumba.
Cardio exercise can help improve cardiovascular fitness and increase the strength and endurance of the muscles used in these activities. They can also help improve mobility by increasing range of motion and joint flexibility.
Differences between flexibility and mobility exercises
Now you know the movements that improve your strength, flexibility and mobility. Now you should understand the difference between flexibility and mobility in detail. This will help you tell the difference between flexibility and mobility exercises.
Flexibility is the range of motion around a joint or how far a joint can move in different directions. In contrast, mobility refers to the body’s ability to move freely and easily, which often involves several joints working together.
Example
Good hip flexibility can allow you to do a deep bend and touch your toes. In contrast, mobility involves moving your legs and hips freely while walking, running, or performing other activities.
Passive and active approach
Another way of looking at the difference between flexibility and mobility is that flexibility is a passive ability while mobility is an active ability. In this case, you can improve your flexibility by stretching, while your mobility requires strength and control to perform dynamic movements.
How to improve your flexibility and mobility?
Improving flexibility and mobility can have many benefits, both for athletic performance and for overall health and well-being.
For athletes, improving flexibility and mobility can help reduce the risk of injury and improve performance. For non-athletes, improving flexibility and mobility can help improve balance, coordination, overall function, and movement patterns.
Here are some flexibility and mobility exercises that will help you improve your flexibility and mobility:
Stretches
There are many types of stretching for flexibility and mobility, including static stretching, which involves holding a position for an extended period of time.
It is important to stretch all major muscle groups including the legs, arms, back and shoulders. Because of this, you should hold each stretch for about 20-30 seconds and repeat each stretch 2-3 times.
Dynamic stretches
Dynamic stretching involves moving your body through the full range of motion while stretching. They can help improve your mobility and prepare your body for physical activity.
Examples of dynamic stretches include leg swings, arm swings, and lunges. You can also try some leg exercises in a chair to improve your mobility.
Foam bearings
This exercise involves using a foam cylinder to massage and stretch your muscles. In fact, it may help improve your flexibility and mobility by breaking up scar tissue and increasing blood flow to your muscles.
The best is that you can use a foam roller on your legs, back, arms and other muscle groups.
Yoga
Yoga is a series of poses that stretch and strengthen your body. Indeed, yoga can help improve your flexibility and mobility. It can also reduce your stress and improve your physical and mental well-being.
You should know that there are many different styles of yoga. So you can find a class or routine that suits your needs and preferences.
Pilates
Pilates is an exercise system that consists of a series of exercises aimed at strengthening and stretching your core muscles, including the abdomen, lower back and pelvis.
In addition, Pilates can help improve your flexibility, mobility, general physical strength and stability.
Pilates can be practiced using specialized equipment, such as a reformer or a Cadillac, or using bodyweight exercises.
Other exercises
If you have a balance board, you can use it to increase your mobility. There are certain balance board exercises that can help you do this. You can even pair it with some office exercises to make it more dynamic.
If you have a treadmill instead, that’s fine. Considering the benefits of treadmill running, you can use it to improve your mobility.
It’s important to remember to start slow and gradually increase the intensity of your upper and lower body flexibility and mobility exercises as your body gets used to them. It’s also important to listen to your body and stop if you feel any pain or discomfort.
If you want to improve your flexibility and your mobility, but you don’t know where to start yet, we invite you to sign up for our group lessons. You will find exercises adapted to your level and your body.
