Flexibility versus mobility

While many people assume that the two terms are interchangeable, there’s actually a big difference between them.

It is important to understand the difference between flexibility and mobility:

Flexibility is a muscle’s ability to lengthen passively, or without engagement. When you perform static (holding still) stretches using body weight, limb support, or props, you’re working on muscular flexibility.

Mobility, on the other hand, is related to the joints and their ability to move actively through their full range of motion. Think of lifting your leg in the air to a 90-degree angle and bringing it back down again. That’s active mobility.
To have good mobility, you do need good flexibility.

You also need muscular strength and stability to actively manipulate thejoints. Dynamic, moving stretches work on joint mobility by tackling flexibility, strength, and stability all at once.

An easy way to test the difference between flexibility and mobility in your own body is to raise your knee toward your chest. Your hip mobility is defined by how far your knee travels without assistance.

Then place your hands on your knee, and actively pull it closer to your chest. This stretch shows your overall flexibility in the hip.

While it may be tempting to focus on improving your flexibility, it’s far more beneficial to emphasize improving your mobility.

By strengthening the muscles around your joints through dynamic movements, you’ll notice fewer injuries, improved posture, and even a sense of improved well-being.

While there’s nothing wrong with being flexible, dynamic mobility exercises provide the strength and stability that leads to improved range of motion and great posture, even into late adulthood.
 

Sources: Health Line