Flexibility refers to the passive range of motion a joint or muscle can achieve (how far someone can stretch you). Mobility refers to the active range of motion you can control under your own muscular effort. A gymnast may have extreme flexibility; a weightlifter with less flexibility may have superior mobility for squatting. Functional movement and injury prevention require mobility — the ability to actively control positions under load. Stretching improves flexibility; mobility work combines flexibility with stability and motor control. Both are important for athletic performance and longevity.
Key points
- Flexibility = passive ROM; Mobility = active controlled ROM
- Mobility is more functional for sport and lifting
- Stretching improves flexibility; mobility needs also strength
- Most adults benefit from both approaches