What are they and why should I care about them?

Have you ever heard the terms “flexibility,” “mobility,” and “stability” thrown around in the fitness world and wondered what they really mean? Are they all just different words for the same thing?
Or are they distinct concepts that are crucial for our overall health and well-being?
These are just a few of the questions we’ve been asked over the last decade of being in the fitness industry regarding these somewhat confusing terms:
Should I start going to yoga to improve my flexibility?? Or will that help my stability?
Do I want to improve my mobility so I can get up off the ground easily after playing with my kids?
And why should I care about this in the first place?!
Often, people come to us telling us they want to improve their flexibility, mobility, and/or stability but are usually quick to admit they aren’t quite sure what that means
(and that is ok, we’ve got ya!)
Just to be clear – there’s a lot of confusion around these three terms.
Today, we will define each one, lay out all the differences between them, and describe why each is important to your overall fitness and health.
First off, let’s define the terms.
Flexibility: Flexibility refers to the passive range of motion (ROM) around a joint. It’s about how far you can physically move a joint in a specific direction.
Mobility: Mobility is the ability of a joint to move freely and easily through its full range of motion under your own control without restriction. It encompasses both flexibility and the coordinated movement of multiple joints. Think motor control through the range of motion.
Stability: Stability refers to the ability to maintain control of joint movement or positioning. It involves activating and coordinating the muscles around a joint to provide support and control.
Now, let’s address the differences.
These three concepts are intricately linked and work together to create optimal movement.
The capacity to create and maintain force through a given range of motion (ROM) is arguably the most valuable physical quality to reduce injuries. First, a person must have the necessary flexibility to perform the activity or sport they want. However, passive mobility is not of much value if one can not create stability through or control the ROM. Both strength and mobility have to be present.
Passive range of motion or flexibility means that a joint can pass through a full range of motion with assistance (a physical therapist moving your shoulder). On the other hand, in the active range of motion (mobility), that same range is achieved under their own control. Flexibility and stability must be present to do this.
Conversely, isolated stability is only as beneficial as its range of motion. Energy transfers better through a baseball bat than a pool noodle. In other words, it is vital to learn to be stable through the system to transfer force. If that force is able to be produced through a limited ROM it can lead to problems.
As we all know, weak things break more easily, so having strength in muscles and connective tissue helps stabilize and control muscles when forces are encountered. Ideally this is paired with the necessary ROM for the activity.
Why These Concepts Matter
- Reduced Risk of Injury: Improved flexibility, mobility, and stability can significantly reduce your risk of injury during daily activities, exercise, and sports.
- Enhanced Performance: These qualities are essential for optimal athletic performance. Whether you’re a seasoned athlete or simply looking to improve your daily function, increased mobility, and stability can help you move more efficiently and effectively.
- Improved Quality of Life: Enhanced mobility can make everyday activities like reaching, bending, and lifting much easier.
- Pain Reduction: Improved joint mobility can help alleviate pain associated with conditions like arthritis and back pain.
To summarize:
- Flexibility: The passive range of motion of a joint; how far you can physically move a joint with assistance.
- Mobility: The active range of motion of a joint; how far you can move a joint on your own.
- Stability: The ability to maintain control of joint movement or positioning.
- Interdependence: Flexibility and stability are interdependent; you need both to achieve full mobility.
- Force Transfer: Mobility allows for efficient force transfer, while stability provides control and prevents injury.
At Telos, we understand the importance of developing a well-rounded approach to fitness. Our expert trainers can help you assess your current level of flexibility, mobility, and stability and create a personalized plan to improve your overall movement quality.
Want some help? Book a free intro with us!