EP 63 – Mobility vs Flexibility

January 9, 2017 by in category Podcast with 0 and 0
Home > Articles > Podcast > EP 63 – Mobility vs Flexibility

“You guys know the 23:59 rule? ‘I stretched for one minute. I don’t understand why nothin’ changed.’ Well, ’cause for 23 hours and 59 minutes you did nothing else and your body was like, ‘Well, what’s the default?'” he explains. “One of the reasons this is very effective is that we reinforce this new range with movement. We immediately go train.” – Kelley Starrett



youtube.com/watch?v=pgL8GkzpNswttps://www. – check this good video out before the episode if you have time


Amanda – via mensfitness.com A person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility.


Flexibility – what is it and what is it good for?

Amanda- You are going to have this genetically or develop it from static stretching. This is basically being really good at stretching. The tendons and ligaments are able to allow further movement, whether by genetics or working hard to stretch farther. This doesn’t necessarily have to do with the ability to perform an exercise like squatting.


Which sport would benefit the most from being very flexible? Amanda- Gymnasts, dancers, contortionists, and also causes less pain and stiffness in everyday life.


Which sport would probably not benefit from being very flexible?

Amanda- I really don’t think any sport would suffer from great flexibility as long as the muscles that need to stay tight for any certain exercise are kept tight. Building muscle for your sport is essential to utilize your flexibility and reduce the risk of injury


Mobility – what is it and what is it good for?

Amanda- Mobility has much more to do with range of motion and strength working together. Flexibility is a component of it, but the addition is the control and strength necessary for the movement. You could have incredibly flexible shoulders that cannot catch a bar at the bottom of a snatch. Something else may need to be stretched or activated or more muscle needs to be built around that joint.


Which sport would benefit the most from being very mobile?

Amanda- Really all sports with specific mobility work to the sport, but what comes to mind is Olympic lifting, swimming, crossfit, and even powerlifting in many aspects.

Which sport would probably not benefit from being very mobile?

Amanda- I think mobility is key for any sport, but should be tailored for that sport.


Mobility – how do you do it correctly when we are talking about powerlifting and olympic lifting?

Before you lift or program a second workout during the day, preferably before lifting, where you work on the following 3 things:


  • Soft Tissue Work
  • Stretching
  • Joint Mobilization



From Juggarnaut Training Systems – http://www.jtsstrength.com/articles/2014/10/13/different-approach-mobility/


Flexibility is, simply put, tissue extensibility. The goal of flexibility training is to increase tissue extensibility. Therefore the greater the flexibility, the greater the ROM. This can be evaluated both bilaterally and unilaterally using gross or fine movements.

Mobility is a task-specific assessment consisting of two major elements:

  • The range of motion required to perform the task with good technique
  • The ability to generate proper forces with optimal motor recruitment needed for athletic performance within that full range of motion, including its terminal ends


***A more accurate analysis of mobilization from Kelley Starrett, the go-to guy for mobility (written by Calvin Sun at Crossfit Invictus):


He (Kelley Starrett) describes mobilization as “a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.”


“We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.”



SOFT TISSUE WORK: Foam Roll, Massage Stick, Lacrosse Ball


JOINT MOBILIZATION: Banded Distraction, Banded Distraction, and more Banded Distraction



“Essentially the entire nervous system is a continuous structure and it moves and slides in the body as we move and the movement is related to critical physiological processes such as blood flow to neurones. This movement is quite dramatic and it is not hard to imagine that fluid such as blood in the nerve bed, a constricting scar, inflammation around the nerve or a nerve having to contend with arthritic changes or proximity to an unstable joint could have damaging effects, some of which could lead to pain.”

“Neurodynamics is an innovative management tools involve conservative decompression of nerves, various neural mobilising techniques and patient education techniques. Neurodynamics offers a fresh understanding and management strategies for common syndromes such as plantar fasciitis, tennis elbow, nerve root disorders, carpal tunnel syndromes and spinal pain.”

For one to be mobile, they not only require the necessary flexibility to perform the task, but they must also effectively control their body by generating sufficient forces through proper motor recruitment within that full range of motion.


Although flexibility training might seem harmless, perpetually increasing joint range of motion is not inherently good. In fact, in some cases, developing unnecessarily high degrees of flexibility can lead to increased joint laxity, decreased soft tissue stiffness, and possibly limit stretch shortening cycle force contributions. Although static and dynamic stretching tend to receive a lot of attention, vibration is also an excellent tool for developing acute flexibility. Although the jury is still out, over time there also appears to be a chronic effect from vibration on improving flexibility. The jury isn’t out on this, much evidence has been shown that this is effective, but it’s rare that you’re gonna see a gym with the equipment to do this and a trainer qualified to program it.










Becoming a Supple Leopard, Dr. Kelley Starrett (DPT)



Another great link from JTS – http://www.jtsstrength.com/articles/2014/02/26/mobility-gone-wrong/


Good videos on mobility –





Check out this episode!

Add comment