Introduction:
The terms mobility and flexibility are frequently used interchangeably by fitness professionals. Although both are related terms, the meanings of both terms are different. Mobility and flexibility are important components of a healthy movement of the person. flexibility in muscles and other soft tissues surrounding the joints leads to good mobility. But one should remember mobility also requires strength and stability. So a person can be flexible but lack mobility.
What Is Mobility?
Mobility is the ability of joints ( the points where two bones meet) to move actively with the full range of motion. Mobility plays a vital role in a person's physical activities. For example, mobility is when a person lifts their leg to 90 degrees in the air and brings it back down again. For good mobility, a person should have good flexibility. Mobility also requires muscular strength and stability to move the joints actively.
What Is Flexibility?
Flexibility is the ability of muscles, ligaments, and tendons to stretch passively. Good flexibility of muscles, ligaments, tendons, and soft tissues surrounding the joints gives good mobility. For example, flexibility is when a person can pull their thumb back with the other hand. Flexibility plays a vital role in mobility along with muscular stability and strength.
What Is the Importance of Mobility and Flexibility?
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Flexibility and mobility are important factors for a healthy motion of a person. If a person lacks flexibility, it also impacts mobility as the flexible muscles, ligaments, tendons, and other soft tissues surrounding the joints make the joint move through a full range of motion. Thus this lack of mobility causes alterations in movements and improper posture, and it increases the risk of injury. It also impacts the performance of a person.
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Not only sports persons, but mobility and flexibility are also important in normal individuals' day-to-day activities like sitting, standing, and walking. All these activities require good mobility and flexibility, thus making the life of a person more qualified.
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In addition, healthy movements of a person include the combination of movable and immovable joints. Health movements are achieved by stability. Thus the stability of the movable and immovable joints plays an important role.
What Are the Factors That Can Influence Mobility?
The factors that influence mobility are :
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Joint Structure - The difference in the type of joints leads to differences in movements which affects the joint's mobility.
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Age - Age is an important factor that reduces the mobility of joints. Older people have poor mobility of their joints.
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Soft Tissue Flexibility - Poor flexibility and elasticity of muscles, ligaments, and tendons restrict the mobility to move through the full range of motion.
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Medical Conditions - many orthopedic and neuromuscular medical conditions impact mobility. The conditions are paralysis, stroke, cerebral palsy's, multiple sclerosis, amputation, muscular dystrophy, spinal cord injury, and arthritis.
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Muscle Mass - people with excessive muscle mass or fat will have poor movement. Excess fat reduces the mobility of joints.
What Are the Factors That Can Influence Flexibility?
The factors that influence flexibility are:
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Genetic Factors - In a person's flexibility, genes play a more significant role.
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Age - Age affects both mobility and flexibility. The flexibility of soft tissues surrounding the joints reduces through the period.
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Injury - injuries or dysfunctions usually limit the range of motion.
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Gender - Usually, females are more flexible than males.
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Hormones - pregnancy hormones like estrogen and progesterone increase the flexibility of connective tissues of the body.
What Are the Physiological Components of Mobility and Flexibility?
Many different varieties of receptors provide instant feedback to the central nervous system (CNS). Two types of receptors work in union to prevent muscles from injury, they are muscle spindles and Golgi tendon organs. These receptors work together to bring mobility and flexibility to the body.
Muscle Spindles - The sensory receptors found inside the muscle are called muscle spindles. The primary function of the muscle spindle is to protect muscles from stretching more. When a muscle stretches, the muscle spindles send a message to muscles to prevent it from overstretching. This is said to be a stretch reflex. Muscle spindles communicate the rate of changes in the muscles.
Golgi Tendon Organs - Golgi tendon organ(GTO) is another essential sensory receptor. These receptors are found at the end of the muscles near the tendons. These receptors are responsible for sensing the tension that comes to the muscles. They sense the tension and relax the muscles.
What Are Mobility Exercises?
Mobility can be improved by increasing flexibility and dynamic stretching. The other mobility exercises include hip circles, walking lunges, and high knees.
Dynamic Stretching - Dynamic stretches actively allow the muscles to stretch and warm up, making the joint move in a full range of motion. Mobility exercises before workouts help to prime the muscles and joints for facing more complex work.
What Are Flexibility Exercises?
Self-Myofascial Release - Myofascial release is an exercise useful for treating the contracted muscle with the use of some instruments like a foam roller, or trigger point ball. When a foam roller or trigger point ball or similar things is applied to the contracted muscles, it inhibits the muscle spindles, which helps the muscle to relax.
Static Stretching - Static stretching is holding a hamstring stretch or quad stretch for about 15 to 30 secs. Static stretching should be done slowly with consistency. These exercises are responsible for training muscles and other soft tissues surrounding the joints to prevent them from contracting and adjusting to their new length.
Flexibility exercises are done after workouts to relax the tensed muscles and for reducing sprains and the risk of injury.
Conclusion:
Mobility and flexibility are important factors in a person's day-to-day life. If a person has restricted movements, they may fall into depression or stress as they cannot do their work. Fitness professionals help in regulating the mobility and flexibility of their consumers. Doing stretches and exercise regularly helps to maintain both physical and mental health. Reaching out to fitness professionals will be better in terms of mobility and flexibility.
