When it comes to improving flexibility and movement, people often use the terms stretching and mobility interchangeably. However, while both play a key role in athletic performance and injury prevention, they are not exactly the same. Understanding the difference can help you move better, perform stronger, and prevent injuries.
What is Stretching?
Stretching focuses on lengthening muscles to improve flexibility. It’s typically a passive movement where you hold a position for a certain period to increase the range of motion in specific muscles. There are two main types of stretching:
Static Stretching – Holding a position for 15-60 seconds (e.g., hamstring stretch).
Dynamic Stretching – Moving through a range of motion (e.g., leg swings).
Benefits of Stretching:
Improves overall flexibility
Helps with muscle relaxation
Can aid post-workout recovery
Reduces stiffness
What is Mobility?
Mobility is about improving how well your joints move through their full range of motion. It includes both flexibility as well as strength, allowing your body to perform movements efficiently and without restrictions. Mobility drills focus on active movement rather than passive stretching.
Benefits of Mobility Training:
Enhances joint health and function
Improves movement efficiency in workouts
Helps prevent injuries
Increases strength in full-range movements
Why Mobility Matters More in CrossFit
CrossFit requires full-body movement the majority of the time, meaning mobility plays a huge role in performing exercises like squats, deadlifts, and overhead presses safely and effectively. Without proper mobility, movements become restricted, increasing the risk of over-compensation and injuries.
How to Incorporate Both into Your Training
To get the best results, balance both stretching and mobility in your routine:
Before You Workout: Prioritise dynamic stretches and mobility drills to warm up the joints and muscles.
After You Workout: Use static stretching to aid muscle recovery and improve flexibility.
On Rest Days: Focus on mobility work (e.g., foam rolling, active stretches) to maintain healthy movement patterns.
Both stretching and mobility are essential for optimal performance and injury prevention. While stretching helps improve muscle flexibility, mobility ensures your body moves efficiently and pain-free. By incorporating both into your training, you’ll build a body that’s strong, resilient, and ready for anything CrossFit throws at you.
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