What's the difference between flexibility and mobility?
Is flexibility = passive and mobility = active?
Is passive flexibility "bad"?
Read on for the answers.
This article was inspired by a post from Pilates instructor Miku Yoshida. Her video came up on my Instagram "explore" page. I watched the video, disagreed with her caption, and left a comment which she replied to (see our exchange below).
Video from Miku Yoshida (@meekuyoshi)
Her caption on the left II Our interaction on the right*
(*At moment of publishing this article, she had not yet responded to my latest comment)
The issue I had is with her equating flexiblity with being passive--what is she missing?
THERE ARE 3 DIFFERENT TYPES OF FLEXIBILITY
Ballerinas using the barre as a prop, an example of static-passive flexibility
1. STATIC-PASSIVE Flexibility:
This is what most people think of as traditional "stretching."
It’s when you use an outside force, like your body weight, a partner, or a prop, to help you hold a stretch without actively using your muscles.
Example: Sitting on the floor and reaching forward to touch your toes. You’re letting gravity stretch your hamstrings without using any muscle strength to hold the stretch.
Ballerina in developpe devant, demonstrating static-active flexibility:
She is holding her leg up straight using only her own muscle strength.
2. STATIC-ACTIVE Flexibility:
This type of flexibility is when you hold a stretch position using only the strength of your own muscles.
It takes more strength and control because you’re holding yourself in the stretch without help from any outside force.
Example: Lifting your leg straight out in front of you and holding it there to stretch your hamstrings, using only your leg muscles to keep it up.
Cloche means “bell” in English. This term is used to refer to grand battements that are executed continuously. To execute a grand battement en cloche, the dancer will swing their leg to the front and the back in a bell-like movement. Both legs will be straight, and the working leg will always pass through first position before going devant or derrière (front or back).
Ballet cloches are an example of dynamic flexibility.
3. DYNAMIC Flexibility:
Dynamic flexibility is about moving a joint through its full range of motion, often with some speed and control.
This type of flexibility is useful for active movements, like those you’d do in sports or everyday life, as it prepares muscles and joints to handle movement.
Example: Doing leg swings, where you swing your leg forward and back. This stretches the muscles in a moving, controlled way and helps improve flexibility in action.
In short:
Static-passive is like relaxed stretching.
Static-active is holding a stretch with your own strength.
Dynamic is stretching with movement.
HOW ARE THE 3 DIFFERENT TYPES OF FLEXIBILITY RELATED TO MOBILITY?
The different types of flexibility—static-passive, static-active, and dynamic flexibility—each play a role in supporting and improving mobility, which is your ability to move your joints through their full range of motion with control and stability.
Here’s how each type of flexibility connects to mobility:
Static-passive flexibility
Static-Passive Flexibility and Mobility:
Static-passive flexibility is what lets you reach a certain stretch position when an outside force helps you, like gravity or a partner.
This type of flexibility gives you the potential range of motion, or how far you could move a joint.
However, it doesn’t mean you have the control to actively use that range by yourself.
Example: If you can sit in a forward fold and reach your toes with help from gravity, that’s static-passive flexibility. But it doesn’t necessarily mean you can lift your leg up to that same point on your own, which is where mobility comes in.
Ballet dancer in developpe a la seconde, an example of static-active flexibility
Static-Active Flexibility and Mobility:
Static-active flexibility is when you hold a stretch using only your own muscles, without any outside support.
This type of flexibility directly helps with mobility because you need strength and control to hold yourself in that range.
It trains the muscles around your joints to support you, making it easier to move freely and safely.
Example: Lifting and holding your leg up in front of you stretches the hamstrings while strengthening the muscles that support your hip. This kind of active control helps build mobility at the hip joint.
Grand battement ("big beat") as example of dynamic flexibility and mobility
I ove this ballet teacher's explanation of how to do the grand battement: `1) Only one leg is moving. 2) This moving leg is held straight and rigid throughout the movement utilising hip & leg muscle strength -- while the rest of the body is held still. By keeping the pelvis "quiet", the kick of the moving leg is controlled and mobility is isloated to that hip socket.
Dynamic Flexibility and Mobility:
Dynamic flexibility is about moving a joint through its full range of motion with control, usually with some gentle movement or momentum.
This type of flexibility is closest to how we move in real life because it involves both flexibility and control in motion.
Practicing dynamic flexibility exercises, like controlled leg swings, helps you build mobility by preparing your joints and muscles for smooth, active movement.
Example: Swinging your leg forward and backward builds dynamic flexibility and helps with hip mobility by letting you move through a full range of motion in a way you’d use in walking or running.
Summary...
Mobility depends on more than just flexibility; it requires strength, stability, and control to move a joint actively.
Static-passive flexibility provides the baseline range but doesn’t help with movement control.
Static-active and dynamic flexibility involve both range and control, which directly build and support good mobility.
In short,
Flexibility provides the range of motion, while mobility ensures you can use that range smoothly, safely, and with control.
Ballerina using her arms to hold her leg in place for a static-passive stretch
IS PASSIVE FLEXIBILITY BAD?
Passive flexibility sometimes gets a bad reputation in fitness and movement circles because it’s often misunderstood and seen as less useful than active flexibility or mobility.
Here’s why that happens—and why passive flexibility shouldn’t be demonized:
Why Passive Flexibility Gets a Bad Reputation
Perceived Lack of Functionality: Passive flexibility is often viewed as “just stretching” without much purpose for real-life activities. Since it doesn’t require you to control or hold the stretch yourself, some people think it doesn’t improve strength or stability in a meaningful way.
Increased Injury Risk with Over-Reliance: Passive stretching pushes the body to its full range of motion, which can make it easy to overstretch if not done mindfully. Without training for muscle control, some argue that it could lead to “loose” or unstable joints, especially if used as the main type of flexibility training.
Doesn’t Directly Build Active Control: Passive flexibility doesn’t strengthen the muscles needed to support your full range of motion, leading some to see it as “incomplete” compared to active flexibility exercises, which do help with strength and control.
Why Passive Flexibility Shouldn’t Be Demonized
Sets a Foundation for Full Range of Motion: Passive flexibility establishes your baseline range of motion, showing how far your muscles and joints can go. This foundational range allows you to eventually build strength in a wider range and opens the door to improved mobility.
Supports Relaxation and Recovery: Passive stretching is gentle on the body and can be a great way to relax tight muscles, release tension, and aid recovery. It’s especially beneficial for people who need stress relief, or who want to ease into a workout routine without intense muscle activation.
Improves Body Awareness and Joint Health: Passive flexibility encourages exploration of a joint’s full range, making it an opportunity to learn more about your own movement limits and potential. Gentle passive stretches can also keep joints and connective tissues healthy and supple over time.
Complements Active and Dynamic Stretching: Passive flexibility doesn’t need to be the only focus, but it’s valuable alongside active and dynamic stretching. Together, these types build a complete approach to flexibility, combining relaxation, strength, and control.
Ballet stretches on the ladder barrel and cadillac, combination of static-passive and static-active flexibility
Summary
This article explains that flexibility refers to the ability of muscles to stretch, while mobility involves moving joints through their full range of motion with control.
While flexibility is often viewed as passive and mobility as active, this distinction oversimplifies their relationship. Additionally, passive flexibility is not inherently "bad"; it plays a crucial role in establishing range of motion and promoting relaxation.
When combined with active flexibility and mobility training, passive flexibility contributes to a well-rounded movement practice essential for overall physical health.
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