Stretching and Mobility

Stretching and Mobility are key components of fitness that often get overlooked, but are essential for performance, recovery, and long-term joint health.

Stretching

Lengthening muscles to improve flexibility (the ability of a muscle to extend through its full range).

Mobility

The ability of a joint to move freely through its full range of motion — combining flexibility, strength, and control.

Key Differences

Aspect	Stretching	Mobility
Focus	Muscle length	Joint movement and control
Goal	Improve flexibility	Improve functional movement
Example	Hamstring stretch	Hip circles, deep squat holds
Timing	Often static post-workout	Dynamic, before and during workouts

Benefits

Stretching

• Reduces muscle tightness and soreness

• Improves posture

• Aids in recovery and relaxation

Mobility

• Enhances movement efficiency

• Prevents injuries

• Improves performance in strength and athletic training

When to Do Them

Before training

Dynamic mobility. For example, leg swings, arm circles, hip openers.

After training

Static stretching to relax muscles and improve flexibility. For example, holding stretches 30–60 seconds.

On rest days

Combine stretching and light mobility flow for active recovery.

*Disclaimer

Our therapists provide injury treatment, advice, prevention, and rehabilitation exercises through sports massage, deep tissue massage, exercise programming and physiotherapy.

We provide educational content for informational purposes only. Aways seek a medical professionals care and advice regarding injuries.