Mobility Drills vs Flexibility Stretches (Which is MORE Important?)


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Today I want to talk to you about the difference
between 2 words we hear a lot about. Flexibility and Mobility. They are 2 different words, obviously, but
they have 2 very different meanings when it comes to getting your body ready to train
your best. The difference guys between flexibility and
mobility is that flexibility is going to deal mostly with tissue length. And mobility is going to deal mostly with
tissue temperature or how warm your body is and how loose you feel. So, let me show you exactly what the difference
is with a couple of examples. First of all, let’s deal with flexibility. When we talk about flexibility, you guys have
heard me talk about dynamic and static flexibility. And we want to make sure that we’re doing
most of our static flexibility and static stretching before we go to bed at night. As we heal, our muscles will tend to heal
shorter. We want to make sure that we do that and we do that over the course of time because a consistent effort on our static
flexibility will produce increases in length. So, if you have a muscle that runs from A
to B here, the person that has the muscle that runs from A to B here, has a more flexible
muscle. The muscle length is longer. It’s literally
longer. It’s more flexible. That is what you’re working on when you do those types of static
stretching drills. You’re trying to get the muscle to slowly
but surely increase its length so you have more available range of motion. That is flexibility. When we talk about mobility, we’re really
talking about the temperature of the joint. So, if you have a joint that has the flexibility
from here to here, and another person has a flexibility from
here to here, but his person is mobile, and this person is immobile. Ok, we’ll deal with that. Those are extreme
ranges of motion, but this person may not move this far. He may have the length that
this guy has here at the muscle belly, but he can’t express that because he doesn’t
have the mobility in the surrounding joint to express the full flexibility. So, perfect example, so he might wind up being
more like this functionally. So, a good example of that would be with your lats, ok. I might have the flexibility in my lats to
get all the way up through here, up to vertical and beyond with my arm. But I may not have the mobility in my shoulder
to get up to this point. So, my mobility is limiting my potential flexibility. And until I work on my mobility, I’m never
going to realize or fully express the flexibility that I actually have. So, where’s mobility fit in with your training?
Mobility is something that you could do before your workouts. It’s a great thing to do before
your workouts. And our dynamic stretching is a form of mobility
work because you don’t just have mobility in joints. *** [3:15}You activate the tissue temperature
or the warmth of the joint the more it starts to feel like you’re working through your mobility
issues, the looser you feel. Remember, another differentiation between
flexibility and mobility is going to be, what is our exact objective measurement, where
another one is more of a subjective feeling. A flexibility deficit is going to show up
in inches or centimeters, whereas a mobility deficit will feel like stiffness. Did you ever hear or feel like you know you
have great flexibility through your arms and through your shoulders, but you feel stiff? That feeling of stiffness regardless of what
your flexibility is, is something that usually comes with the mobility issues. So, if you’re finding yourself feeling very
stiff that you can work through as you warm up, you’ve got more mobility work that you
have to do. And again, you could do that before your workout.
Here’s my one last example. What I did was I took 2 bands because I want
to show you that mobility doesn’t just isolate itself to joints. It definitely applies. There’s a mobility
component to tissue as well, to muscle tissue as well. This band here is a regular ATHLEANX
XTREME Band. This band is actually starting to thaw out,
but this one was in the freezer for awhile.So, this is a lot colder band. This one, nice and warm. I could take it and
stretch it very easily. You know, there’s some good motion here through this band. I’ve got some good movement. Whereas this
cold band, I definitely am pulling, you know, harder to get almost as much as I can. I still feel like I don’t get as much as I
had on the other band. Matter of fact, this band is even fraying as I do this. An ice cold band is actually starting to fray
on its edges. You can’t really see it from there, but the edges are actually starting
to come up and fray. So, you can see that trying to take a cold
muscle and work with it can be a bad idea. So, you want to make sure that you’re properly
warm, mobile, before you get into some of your lifting
exercises and some of your other activities whether it be professional sports or just
recreational sports. Mobility/Flexibility, 2 very different things.
Mobility and flexibility are 2 things that you’re going to need if you want to perform
at your highest level. Guys, the cool thing here with ATHLEANX is,
there’s other ways to work on your mobility. We’re getting you more and more of these mobility
type videos that we do so that you guys can learn from them, but
at the same time properly written and properly devised exercise program, we’ll work on your
mobility because it’s going to take you through ranges
of motion you may not be used to going through. And by going through those ranges of motion,
either during the warm up or during the actual exercise itself, you’re going to be improving your mobility
which will have an effect of improving your flexibility because if you have good flexibility, you’re
finally going to be able to express it by having a more mobile joint that these muscles
cross. So, I hope that makes sense, If you guys found
that helpful, make sure you leave a comment and a thumb’s up below. And if you want a program that takes you through
the nececssary ranges of motion to work on your mobility while you’re training so you’re
getting the benefits of both at the same time, then head to ATHLEANX.COM right now and grab
our 90-Day TrainingProgram. And as I said, leave your comments. Whatever else you’d like to see me cover,
I’ll make sure I do it here in these upcoming videos. Alright guys. Thanks a lot.

72 thoughts on “Mobility Drills vs Flexibility Stretches (Which is MORE Important?)

  1. Seems like your dynamic vs static videos… Not much new on this one. Explained well though for those who haven't seen them.

  2. Can you share your opinion on shoulder dislocations (with broom stick or resistance band)? I've been doing shoulder dislocations with a resistance band.

  3. Thanks for the videos Jeff…very helpful! I play racquetball…do you have any exercises to strengthen my wrists? Thanks in advance.

  4. When I am searching for training related information your Youtube channel is the first point where I start and most of the time no further action has to be taken. Great video!

  5. thanks a lot, I'll be sure to add this to my training! does having longer muscles/flexible muscles decrease strength?

  6. Hey Jeff, how do I fix my asymmetric and winging scapula?  I have had shoulder pain for 3+ years and feel my scapula is causing this.  I just put up a video that shows my scapula issues and explains my shoulder problem. Thanks!

  7. Great video's.  Could you do something on wrist strength. How do you get round having very narrow wrists which can inhibit training.

  8. Could use a video on recommend stretching to perform before bed im doinh AX1 but there's nothing on stretching, it just tells me to do it without showing me what and how

  9. i'm so guilty of not warming up before working out, i'm gonna do better, the bands are really a good example, didn't think warming up mattered that much. thanks

  10. Jeff I HAVE A QUESTION: You say: "stretch your muscles before bed"most of the people when they go to bed their muscles are "cold". but aren't your muscles supposed to be warmed up, before you stretch? or is it a myth?   @ATHLEAN-X™  and also a fructose video thanx !!!!

  11. Please make a video on how to improve mobility and flexibility.  Routines for dynamic and static stretching.

  12. Jeff, Awesome training info. I have two questions for you:
    1)Why is resting no more than 90 seconds between reps important? If I rest for say, 2 minutes, I could do way more, theoretically getting a more thorough teardown(?)'
    2)I use to be in good shape but stopped working out for about 20 years. I used to go by this: If I can't recover in 48 hours, I was over training. Now, in my mid 50s, is that true(was it ever?) or do I add another rest day and allow 72 hours?

  13. Hey Jeff, First off your videos are great. More meat heads need to watch this stuff. I would like to see a video on how to strengthen the legs, hips, gluts and etc without weight on your back or at least keeping it at a minimum. I'm fully aware technique and form is vital as well as a strong core when doing heavy squats for example. I've injured my back years ago and I got to the point where I could do squats again and started to reach heavier weight until I hurt myself. (was a stupid accident by another gym member) and I decided to avoid putting weight and my back and do body weight squats, jump squats and etc and I injured my back that way again. I know that part of my problem could also be other muscles being to weak and therefore my lower back compensating for those weak muscles. In other words, do you have any safe leg strengthening exercises that I can do without heavy squats or leg presses?

  14. Any advice on the element of getting older and getting the most out of working out? Especially flexibility and mobility.

  15. I'm 49yo and I don't touch a weight before I've completed a 10 – 15 minute "Joint Mobility" routine from my neck to my ankles.  (total body)  The time variance depends on how I'm felling at the moment.  If a certain area of my body feels a little stiffer than another, I'll give the stiff area a little extra work. 

  16. Marijuana is a hot topic nowadays, with more and more states legalizing it.  What is your take on marijuana use for athletes?

  17. Could you make a video on hip mobility, including specific stretches for mobility and the effect of hip mobility on athletic performance

  18. Quick question Jeff: I have very low mobility in my ankles, my flexibility is fine, but my tight ankles really get in the way of my squats. What is an exercise that will increase my ankle mobility?   +ATHLEAN-X™  and thanks in advance 

  19. The science back into our workouts… nice one Jeff. It helps to know the why behind the what, so that you do the what to your best too!

  20. How is mobility also addressed during your workout during exercises? So your saying that my mobility actually increases during the bench, squat and deadlift? I don't need todo additional dynamic stretches and mobility exercises to work on my mobility? And also static stretching is so boing that's why I don't do it. Any other solution ?

  21. Great information. Intelligent way of informing people of this information. I enjoy this channel, much respect for ATHLEAN -X.

  22. Dear Jeff, I'm having trouble with working out my lower body,I think I might be "buttwinking", not just that but I also struggle placing the barbell on my back when squatting (have to widen my hand placement for it not to hurt as much). I've been told by others that I got good posture so I don't know what to do, also I work as a package handler where squatting is part of what we do which is all the more reason why I want to correct my mobility/flexibility problem. My question to you is what are some easy stretches/drills I should do on the daily for optimal results? Is yoga an effective alternative too?

  23. Can you do a video on proper injury recovery? How long to rest, when to start working out again, etc.

  24. عمري 17 وطولي 163 حاس نفسي اني قصير كولش ايي العلاج وممكن اطوول بدي اي شي لحتى اطول

  25. Nice video as always, Jeff. But while watching I was wondering if the "myth" is true that stretching weakens your muscles or reduces the muscle growth? Or if stretching just helps muscle recovery and flexibility?
    I'm thankful for any answer I can get, have a nice evening/day everyone!

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  27. Hello sir,I really like all your videos.U explain them in a scientific way and make the topic easy to understand.But the subtitles are not at all clear.Can u plz use some other colour combination instead of white subtitles in yellow background coz that really adds up to what u explain.

  28. To a large extent muscle tightness comes from muscle weakness. Muscles become tight to protect the body from injury. When the body identifies a weakness or instability in and around a joint the body will tighten up to prevent injury.

  29. How doing Jeff I have questioning for you in the warm up screw up should that same warmup up be applied too the squats and the dead lift too.

  30. so, when I wake up in the morning and I'm trying to touch my toe but I can't, it's a mobility issue . If im warmed up i can easily grab it. Correct?

  31. I’m studying to be a personal trainer and I follow your studies to the T. Thank you so much. I hope to be as knowledgeable as you someday w exercise

  32. Also bloody hell I spent two days researching flexibility and mobility and I could've save a fuck ton of time by just. watching.this.video.

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