Yes, there is a difference between the two, and both are generally (there are always exceptions) neglected in any exercise program. One cannot be achieved without the other. They work together, but when mobility is overlooked it can impinge strength and cardiovascular progress, while flexibility doesn’t have the same results. Even though they have a symbiotic relationship, they also have their individual functions and can be placed in an exercise program to address the individual issues or the body as a whole. To keep it simple, mobility should be placed pre-workout and (static) stretching, post-workout. The reason for mobility first is that it takes your joints through their range of motion. If there is restriction of a joint in any area of the body, this is the time to address it before putting a load on the body when training. The two primary areas which tend to suffer from rigidity and tightness are the shoulders and hips (glutes, hamstrings, hip flexors and quads). The shoulders tie into the pectoral muscles, so any imbalances in that region will affect fluid shoulder movement as well. External and internal rotation of the leg joint in the hip socket to unlock any restrictive range of motion, as well as the ability to “hinge” back without torso involvement is absolutely necessary when performing any type of squat or deadlift. When addressing these issues, you can then be mindful if your knees are tracking your toes. If not, and you find the knees are caving in or buckling out, this is usually related to hip dysfunctions. There are numerous drills and mobility exercises to alleviate these problems, but I will mention those in a following post. So, once any kinks and restrictive movement patterns have been focused on, now is the time to begin your training session. You are now less likely to be reinforcing bad movement patterns and save yourself from injuries and discomfort.
Once the body has been through a workout and is sufficiently warmed up, it is more receptive to flexibility. This is the reason for placing it at the end of a workout. Stretching lengthens the ligaments (connects bone to bone) allowing you to touch your toes, arch your back, do the splits, etc. However, when pushed to its limits, stretching can actually weaken stability unless strengthening those end ranges of motion. All in all, mobility scores higher marks in general for its benefits than does flexibility. Just be judicious in how you include your flexibility training. Some is good and needful, excess is cautioned.
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