Flexibility and Mobility: Science of Joint Health
Flexibility and mobility are distinct but related concepts: flexibility refers to passive range of motion, while mobility encompasses active range of motion with strength and control. Both are essential for optimal movement quality and injury prevention.
Physiology of Flexibility
Range of motion is determined by muscle length, fascial restrictions, joint capsule mobility, and neural tension. Stretching adaptations occur through viscoelastic changes in connective tissue and neurological adaptations in stretch tolerance.
Types of Stretching
Static stretching (held positions), dynamic stretching (controlled movements), PNF stretching (contract-relax techniques), and myofascial release each provide different benefits for flexibility improvement and movement preparation.
Joint Health Maintenance
Regular movement through full range of motion maintains synovial fluid production, prevents adhesion formation, preserves cartilage health through nutritional pumping, and maintains optimal joint mechanics.
Movement Quality Assessment
Functional movement screens identify mobility restrictions and stability deficits that may predispose to injury or limit performance. Common limitations include hip flexor tightness, thoracic spine restrictions, and ankle mobility deficits.
Age-Related Changes
Aging typically reduces flexibility through collagen cross-linking, decreased activity levels, and postural adaptations. Regular stretching and movement can maintain or improve flexibility at any age through consistent practice.
Evidence-Based Protocols
Research supports holding static stretches for 30-60 seconds, performing stretches 2-3 times per muscle group, stretching 3-7 days per week for optimal flexibility gains, and combining stretching with strengthening for functional improvements.
This content is educational and does not substitute for professional movement assessment or treatment of mobility restrictions.
