At dance college we had what was called: ‘Limbering sessions’, these were ballistic type bouncing sessions to improve our flexibility in order to increase leg height, hip openers and turn out, but did this really help, and was it the right thing? Stretching isn’t enough and you will now find out why mobility is the real game changer
When I first assess a client on a one to basis, I take them through what’s called; ‘The Beighton score’. This is a nine point scale used to assess joint hypermobility and screen for conditions like Ehlers-Danlos syndrome or benign joint hypermobility syndrome. The test also shows hypo-mobility which is the other extreme, which is the majority of the population with limited range of motion.
Touching your toes, doing the splits, sitting legs crossed and doing back bends are just a few of the moves which require excellent joint range of motion which is called mobility. You cannot change the depth of your hip sockets , you are either shallow or deep, you cannot change the length of the neck of the femur, you may have a chance of changing the angle of the femur head by doing alot of work on your flexibility (connective tissues). Read my blog on femur angle here:
So what is the difference between mobility and flexibility?
Mobility is the ability of the joint to move freely through its full ROM while maintaining control, strength and co-ordination. Mobility requires flexible connective tissues in around the joint body, neuromuscular control and stability. Optimal of the two will show a good squat pattern for example with adequate ROM at the ankles, knees ad hips.
Flexibility refers to the ability of the connective tissues like muscles, tendons and ligaments to elongate, lengthen and pandiculate smoothly.
My personal experience is that hyper mobile people will be attracted to activities such as Pilates, gymnastics, dance, yoga, and various types of martial arts. All the Pilates original work or exercise demonstrated correctly are always with someone who is hypermobile. the real skill is to coach the hypomobile person through modifications so that they can freedom in their body. Most people mistake hypermobility for flexibility, I have seen this in many yogis before, where their ability to mobilise form the main joint of the hip s great, but restrict the range to knee extension at a 90 degree angle and you can see the lack of flexibility.
The fascia perspective
Bibliography
Paul Chek – Media
The Role of Fascia in Mobility and Performance | Australian Institute of Fitness
Paul Thornley – The Body Isn’t Mechanical: Fascia, Movement & Living in the Round with Paul Thornley
Julian Baker