Mobility versus flexibility

Why joints can matter more than stretching

Many active adults stretch regularly. Few assess joint mobility.

Flexibility and mobility are not the same.

Flexibility describes muscle length. Mobility describes joint motion under control.

You can stretch daily and still move poorly.

Why mobility matters more than stretching

Muscles generate force. Joints guide force.

If a joint does not move well, muscles around it tighten for protection. Stretching those muscles treats the symptom, not the cause. This is common in hips, thoracic spine, and ankles.

A stiff joint alters movement patterns. The brain senses reduced input from that joint. It increases tone elsewhere to maintain stability.

Stretching alone does not restore joint input.

Common mobility blind spots in active adults

Mid back stiffness limiting rotation and breathing. Hip joint restriction affecting stride length and squat depth. Ankle stiffness reducing power transfer and increasing calf load.

These show up as recurring tightness rather than clear injury.

Why stretching feels good but does not last

Stretching changes sensation short term. It does not always change joint mechanics.

If the nervous system does not trust a joint, it will tighten muscles again. This is why tightness returns hours later.

Mobility restores confidence in movement.

Simple ways to improve mobility

Prioritise joint motion before muscle stretch. Gentle controlled movement through range works better than forcing length.

Load mobility gradually. Controlled strength at end range builds usable motion.

Match mobility to sport demands. Rotation for court sports. Extension for overhead athletes. Ankle mobility for runners and field sports.

Reassess regularly. Mobility changes with stress, workload, and age.

Mobility supports performance longevity

As we age, joints adapt slower than muscles. Training volume stays high. Work stress increases.

Mobility work becomes performance insurance.

You do not need more stretching. You need better movement where it matters.

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie