Flexibility refers to your muscles' and ligaments' ability to passively stretch, while mobility is your joints' ability to actively move through a full range of motion using muscular strength. Both are essential for optimal physical performance and injury prevention.

Key Differences:

• Flexibility: Passive stretching controlled by the nervous system
• Mobility: Active movement requiring muscular strength and control

Examples illustrating the difference:

• Standing splits (mobility) vs. floor splits (flexibility)
• Weighted deep squats (mobility) vs. supported deep squat hold (flexibility)
• Active cobra using back muscles (mobility) vs. cobra using arms (flexibility)

Benefits of Training Both:

• Increased range of motion
• Lower injury risk
• Enhanced muscle strength
• Improved balance and coordination
• Greater body control and confidence

Testing Your Mobility and Flexibility:

• Sit and reach test (hamstring/lower back flexibility)
• Active leg raise (hamstring flexibility/hip flexor strength)
• Shoulder rotation wall test
• Standing shoulder flexion test

Effective Training Methods:

1. Static stretching (hold 20+ seconds)
2. Dynamic stretching (moving stretches)
3. Active stretching (10-20 seconds using muscle engagement)
4. Strength training with full range of motion
5. Joint mobility exercises

Sample Daily Routine (10 minutes):

1. Joint circles (20 seconds per joint)
2. Cobra raises and holds
3. Shoulder dislocates
4. Deep squat to forward fold
5. Cossack squats
6. Low lunge variations
7. Pigeon pose
8. Standing forward fold
9. Puppy pose
10. Butterfly pose
11. Seated twist

For optimal results, combine both flexibility and mobility training in your fitness routine. If you're hypermobile, focus more on mobility and strength. If you're very stiff, prioritize flexibility before advancing to mobility work.

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