The difference between mobility and flexibility

The difference between mobility and flexibility

The desire for extreme flexibility in dance has increased dramatically in recent years. This demand is likely due in part to the increased popularity of acrobatic styles of dance, as well as the glorification of flexibility on social media. But it’s important to differentiate between flexibility and mobility in dance.

Although the terms are often used interchangeably, there is a small but important difference. Flexibility is the ability of a muscle to lengthen, and mobility is the ability of a joint to move through a range of motion. In other words, flexibility involves muscles while mobility includes muscles, connective tissue (ligaments, joint capsule, etc.) and the nervous system.

As flexibility demands increase, so do the dangerous positions dancers are putting themselves into. It’s common to see photos and videos of dancers balanced between two chairs trying to achieve “oversplits” or using straps to pull their legs behind their heads on social media. But this kind of intense flexibility training is often at the expense of the integrity of their joints. Unsupported passive stretching can put undue stress on ligaments and joint capsules, compromising their ability to provide stability to joints.

Traditionally, dancers have primarily performed passive stretching as a way to improve their flexibility. This involves the dancer assuming a stretch position then statically holding this stretch for anywhere between thirty seconds and a few minutes. Passive stretching is believed to improve the extensibility of muscles; however, research to support this mechanism for improved flexibility is inconclusive at best. This is where active mobility comes in.

Since the demands for increased flexibility in dance are unlikely to change in the near future, our approach to training mobility should. Active mobility is the practice of actively taking joints through a range of motion in a cyclical, repeating and controlled manner. It offers dancers an approach to mobility training that, when performed correctly, can achieve similar flexibility gains without the risks.

The benefits of active mobility training are diverse. One significant advantage is that it can create mobility at varying angles, positions, ranges of motion and planes of action, compared with passive stretching, which is traditionally performed in only one position or in one plane of action. This allows a dancer to be prepared for the ever-changing demands of dynamic choreography. Active mobility can also lead to more strength gains by generating greater muscular stress and tension than passive stretching (increased strength has been shown to be an effective way to protect dancers from injury). Lastly, active mobility requires greater control through the full range including the end range, where a dancer may be more vulnerable to injury. Learning to control end range can help protect the passive structures of the joint such as the joint capsule and connective tissue.

Below are examples of modifications that can be made to common passive stretches to turn them into active mobility exercises:

1. Controlled sliding splits

Start in high kneeling with one leg extended to the front. Place front foot on a gliding disc, small towel, etc. Engage core to keep trunk upright, and slowly slide forward into a split position. Go as far as you can while still being able to return to the starting position without trunk displacement. Repeat ten times on each side.

2. Resisted leg lowers

Lying on back, place a resistance band around one foot. Engage core and slowly lift leg towards the ceiling, keeping knee straight. Reverse and slowly lower leg back down, pushing against the resistance of the band. Repeat fifteen to twenty times on each side.