Posted on November 28, 2022 by Courtney Williams

Stretching and mobility can be easily confused – but what’s the difference? In the simplest form, stretching is used to improve flexibility and elasticity of a muscle or muscle group. There are also lots of different stretching techniques, such as static and dynamic stretching. Mobilisation on the other hand is preparing or ‘getting ready’; it’s used to stimulate joints and muscles.

When we look at types of exercise, dynamic stretches and mobility exercises differ slightly but can be misinterpreted as the same. Probably because both involve constant movement instead of pausing in a stretched position.

In the real world – we should be using a combination of dynamic stretches and mobilisation exercises as part of our warm up. With that in mind, here are 10 great movements that we would recommend!

Dynamic Stretches

Lunge walk with twist – Focuses on stretching the hips whilst activating the core.

Walking knee to chest – Focuses on stretching the hips and glutes.

Straight leg kick – Focuses on stretching the hips, hamstrings and glutes.

Power Skip plus reach – Focuses on the hips, hamstrings, gastrocnemius, glutes and lower back.

Thread the needle – Focuses on stretching the upper and mid back.

Mobilisation Exercises

Heel to rear jog – Focuses on stretching the quadriceps.

Back pedal jog – Focuses on stretching the quadriceps and hamstrings.

Carioca (sideways running drill) – Focuses on stretching the quadriceps, hamstrings, adductors, abductors and hips.

Arm circles – Focuses on stretching the Shoulders.

Arm swings – Focuses on stretching the Shoulders.

So there we have it! Dynamic and mobility movements. We cannot recommend enough, the importance of stretching and mobilisation before and after exercise. This will enable your muscles and joints to work most effectively and therefore improve your performance in physical activities.

To end, I have a stretch joke for you 😊

Two men are walking in the woods……….

When they came upon a Grizzly Bear, the first man bends down quickly and begins to tighten his shoelaces and performs a few knees to chest and heel to rear jogs.

The second man says, “What are you doing? You can’t outrun a bear!”

As the first man continues to stretch and mobilise he replies, “I don’t have to outrun the bear, I just have to outrun you.”

Have a good’n 😊