Without going into too much detail, I will try to explain the difference between mobility and flexibility.
Flexibility is how far you can passively stretch the muscles, tendons and ligaments.
Let's take the most famous example. Can you touch your hands to the ground while standing with your legs extended? You need flexibility for this. All muscles, tendons and ligaments at the back of the legs, buttocks and lower back must stretch for this. The more these can stretch, the deeper you will be able to go.
Mobility is the point at which you can still strengthen this flexibility with control and intention.
Let's use the same example as above. This time, simply passively reaching down and reaching is no longer enough. Can you also do this with a barbell both downwards and upwards? This is actually an exercise called the Jefferson Curl. In this exercise the assignment is to roll your upper body down vertebra by vertebra under control with your legs stretched, starting with your chin until the barbell is on the ground and preferably even deeper... depending on how mobile you are 😉
The Jefferson curl is quite an extreme example and certainly not worth trying.
You may be able to touch the ground with your fingers quite well, but if I put 50 kilograms in your hands, can you still get up? And if yes? Should I call an ambulance afterwards?
Why is mobility important?
Being able to exercise healthily and easily every day. Can't put your hands on the floor? How do you sit or lie on the floor? Are you always going to fall forward on your hands? Will you get down on one knee first? Can you lower that knee in a controlled manner or does it always hit the ground?
It may sound a bit far-fetched or not a big problem, but in the long run this can cause much worse problems.
FROM: Full Range Of Motion. In training it is important that you can perform the exercises with the full range of motion for maximum effect on the muscles. If you say that you can easily do 20 pushups, but if I ask you to tap your chest on the floor with each rep, you can only do 5... then you look a little doubtful. Yes, there is an argument for partial reps at the end of a set, but for the average person, a FROM is much more important.
Okay, we understand that it is important that we strive for a certain minimum in our mobility.
How do we get this minimum?
First of all, take a photo/video of your current situation.
Get started!
There is almost no reason not to start today.
You don't need any equipment and you can do it in front of the TV.
I will give you a number of guidelines.
● Warm up
Cold caramel breaks, warm caramel bends!
Avoid injuries and don't start your session until you've warmed up
● Frequency
One session at least 6 days a week.
● How long
At least 30 seconds at a time and several times per session
● Uncomfortable but not painful
Especially in the beginning, don't let anything external work on your body, such as a weight or your partner.
A session does not have to last longer than 15 minutes, including any warm-up time.
I hope that I have at least given you some food for thought and preferably that you will get started!
Thomas Weyts
Enforce Master Trainer
thomas@enforce.international
Schedule a free coaching session or take the online membership test
Does this sound good and are you also ready for a fitter & healthier life? Then schedule a free coaching conversation now Join me or one of the other master trainers! 100% risk-free, the first step has never been easier!
Are you still in doubt? Then take the no-obligation online membership test: 6 short questions (only 1 minute to complete) to discover whether Enforce suits you!
