Stretching vs Mobility: What’s the Difference?

Everyone seems to get these two confused. In this video, I define stretching vs mobilty, help you figure out what stretching is, and the idea behind the big difference. Next, I talk about why it matters. Do you know the difference? 

A Physical Therapist's Guide to: Mobility, Posture, & Movement: Coming Soon

Ballistic stretching use to be all the rage. Now, not so much. Some people are trying to bring it back, but I talk about why I would advise against it. 

Ballistic stretching is unnecessary, and to be fully honest, there's much better ways to go about gaining mobility. Why risk injury if you don't need to. That's the approach I take, use the best available option.  

You've heard it before, and you'll hear it again. What's the difference between the two?

I'm sure some people will continue to mistake them for one another, but after watching this you should have a much better understanding of what separates the two.

This section I also help you to set goals, and push yourself to achieve.

Mobility vs Stretching

Goal Setting is THE most important thing when it comes to long term success. 

Those who set goals and follow through with action, reach their goals.

Those who set goals, and don't follow through, are just pretending.

Please choose to be one who sets and takes action.

How Long should I stretch for?

In this video, I go over the length of time to stretch for. I also give some examples of mobility work that can be beneficial for pre stretching.

When to Stretch: In this video, I go over the time you should stretch. 

Learn how to use elements to assist in your stretch, and ways to make your stretching more ideal. 

Have you ever wondered if static stretching will help with pain?

In this lecture, I make it simple and break it down so that everyone can understand.

This is a great section, because after I just went over when TO stretch, now I need to go over when NOT to stretch.

So many times I see someone doing a shoulder stretch before doing leg press, or someone stretching their quads before biceps curls. It doesn't make much sense. Have a purpose to what you are doing.

If you don't have purpose, you won't succeed. If you don't succeed, you'll stop trying. And then you'll just end up back where you started.

The section is comprised of complex pictures of human anatomy made simple.

Specifically, in this section I go over the quadriceps (quads), the illiopsoas (hip flexor), IT band, adductor muscles, and the gastroc (calf), 

The goal of this section is to help you understand the anatomy in lay terms. I try to make it simple and easy. Then you can coordinate your knowledge in this section with how to stretch, and use to custom tailor a stretching program for your self.

The section is comprised of complex pictures of human anatomy made simple.

Specifically, in this section I go over the Gastroc/Soleus (Calf), the gluteus maximus, medius, and minimus (butt muscles) and the hamstrings.

The goal of this section is to help you understand the anatomy in lay terms. I try to make it simple and easy. Then you can coordinate your knowledge in this section with how to stretch, and use to custom tailor a stretching program for your self.

The section is comprised of complex pictures of human anatomy made simple

Specifically, in this section I go over the muscles of the rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis), the rectus abdominus (abs), the deltoids, and some select cervical muscles.

The goal of this section is to help you understand the anatomy in lay terms. I try to make it simple and easy. Then you can coordinate your knowledge in this section with how to stretch, and use to custom tailor a stretching program for your self.

Simple Anatomy Made Easy: The Spine

In this section, I quickly break down areas of the spine. Try to remember them, there may be a quiz coming soon... hint hint...

In this section, I go over the 3 Keys to pain free Movement

Flexibility + Mobility + NM Control = Pain Free Movement

One of the most overlooked aspects of pain free movement is flexibility. Flexibility is something that when worked on daily can lead to massive results. The effects are cumulative and volume over time is the most important thing leading to success.

NM (neuromuscular control) control is something that when it is lacking can cause problems. It's just like anything else, practice often leads to skill improvement.

In this section you will find, for your convenience: Each stretch demonstrated in normal motion, and hyper lapsed in the next section. I've done this for 2 reasons: In the normal speed, you're able to fully see how to set it up.

In the hyper lapse, you're able to quickly see a lot of content, more for review purposes. A hyper lapse is essentially a sped up version, so you can watch a lot of videos quickly. I've uploaded both normal speed and quick speed (hyper lapse) so that you can choose to learn however you like.

There is no talking in the exercise demonstrations, so I've added some music. Listen to it on mute or with the music up, it's entirely up to you.

How to Stretch Your Hamstrings:

1. Lay on your back
2. Use a Yoga Strap or a Towel Around Foot
3. Pull leg Vertical Until a Stretch is Felt in The Back of The Leg
4. Hold for 30 seconds (pain free)
5. Switch to opposite side, repeat.

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How To Stretch Your IT Band:

1. Lay on your back
2. Use a Yoga Strap or a Towel Around Foot
3. Pull Leg Vertical, then Gently go ACROSS The Body (Up + In)
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How To Stretch Your Adductors Version 1:

1. Lay on your back
2. Use a Yoga Strap or a Towel Around Foot
3. Pull Leg Vertical, then Gently go out Away from the Body
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How To Stretch Your Adductors: Version 2

1. Stand With your legs apart
2. Lunge with one knee bent, and one kneefully straight
3.Lean in until you feel a stretch in the inside of your leg (on the Straight Leg)
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your Calf:

1. Stand towards a wall, both hands on it
2. Keep Back Leg Straight and Foot pointing towards the wall.
3.Lean in until you feel a stretch in the back of your leg/Calf (knee Straight)
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your Glutes:

1. Lay on your back
2. Bend Up one Leg and Grab the Front
3. Pull Your Leg towards your Chest until you feel a stretch in the back of your Hip
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your Piriformis:

1. Lay on your back
2. Both knees bent up, cross one leg over the other
3. Pull leg across body until a stretch is felt in the back of the butt
4. Hold for 30 seconds (pain free)
5. Switch to opposite side, repeat.

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your Quads

1. Lay on your Stomach
2. Loop a yoga Strap or Towel around your Foot
3. Pull Your Heel towards your butt until You feel a stretch in the front of your quad
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How To Stretch your Anterior Tibialis (Front of Shin)

1. Stand on Yoga Mat
2. Bring one leg backwards, and push the top of the foot into the ground
3.Lean  forward gently until you feel a stretch in the front of your shins
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Perform Prone Hip Rotation Mobility Exercise

1. Lay on Your Stomach on Yoga Mat
2. Bend one of your legs up
3.Gently rotate it in and out, until a stretch is felt. Try not to move your back.
4. Perform For for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

In this section you will find, for your convenience: Each stretch demonstrated in normal motion, and hyper lapsed in the next section. I've done this for 2 reasons: In the normal speed, you're able to fully see how to set it up.

In the hyper lapse, you're able to quickly see a lot of content, more for review purposes. A hyper lapse is essentially a sped up version, so you can watch a lot of videos quickly. I've uploaded both normal speed and quick speed (hyper lapse) so that you can choose to learn however you like.

There is no talking in the exercise demonstrations, so I've added some music. Listen to it on mute or with the music up, it's entirely up to you.

The goal is to teach you how to stretch your major muscle groups in your upper extremities. Please review the upper extremity anatomy videos if you have any questions on specific muscle groups.

How to Stretch Rotator Cuff - Internal Rotation

1. Sit on the floor/Yoga Mat
2. Use a Yoga Strap or a towel, put it  behind and across your back
3.Gently pull your arm back and up, with the opposite arm. 
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How To Stretch Your Forearm Extensors - Version 1 + 2

1. Sit on the floor/Yoga Mat
2. Extend Arm Straight, palm faces down
3.Gently pull your wrist down, with gentle pressure on your fingers
Perform once with elbow straight, and once with the elbow bent
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side

How to Stretch Your Triceps

1. Sit comfortably on yoga mat
2. Grab a yoga strap with one hand behind back and one arm over your head
3.Pull down with hand behind back, until you feel a gentle stretch in the back of your arm that is over your head
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your Upper Traps (Neck)

1. Sit on the floor/Yoga Mat
2. Grab the top, and outside part of your head
3.Gently pull your head Straight to the Side, Opposite hand goes under hip.
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your SCM (Neck)

1. Sit on the floor/Yoga Mat
2. Cross both arms across your chest
3.Pull down gently with your arms, bend your head to the left, and look up to the right.
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Stretch Your Levator Scapula (Neck)

1. Sit on the floor/Yoga Mat
2. Grab the top, and outside part of your head
3.Gently pull your head across body towards your armpit. Opposite hand goes under hip.
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

Full Spine Stretch:

1. Kneel on the floor/Yoga Mat
2. Reach Arms out, and Bring your butt back to your heels of your feet
3.Gently Reach arms forward and hold, then left and hold.. 
4. Hold Position for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Perform the prone Lumbar Extension aka Cobra

1. Lay on your stomach on the floor/Yoga Mat
2. Put both hands on the mat with your elbows bent up
3.Gently push your back into extension until you feel some light stretch
4. Hold Position for 30 Seconds If possible (pain free)
5. Switch and Repeat 

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

In this section, I talk about what exercises you can start off with to improve your mobility with your upper body, lower body, as well as global spine mobility.

This section contains the beginner level mobility drills, the advanced mobility drills will be contained in part 2.

Please feel free to request any specific mobility drill.

How to Perform a Lower Trunk Rotation Mobility Exercise for Rotation (LTRs)

1. Lay on the floor/Yoga Mat
2. Extend Arms Straight out,
3. Bend knees up and gently rotate them side to side as far as you  comfortably can go
4. Perform for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

How to Perform Upper Truck Rotations - Mobility

1. Lay on the floor/Yoga Mat
2. Roll onto one side of your body
3. Extend both arms straight out, keep bottom 
arm in one place, and rotate top arm to opposite
side while rotating the head comfortably
4. Perform for 30 Seconds (pain free)
5. Switch and Repeat to the other Side

The goal of all of these stretches is to find some area of tightness, not pain, and try to stretch to alleviate the restriction. If the stretch feels painful, you're probably doing it wrong or too aggressively. 

If you don't feel much of anything on BOTH sides, you likely don't need to stretch that area. 

If you only feel a stretch on ONE side, you may have an asymmetry from side to side. Try to work to on the more restricted side.

This section contains a quick over view of every stretch we just talked about!

Watch it hyperlapsed to review any movements you have questions on!

This goes over how to stretch: Hamstrings, Quads, Spine, Upper Traps, SCM, Levator Scapula, Forearm flexors and extensors, triceps, internal rotators of the shoulder, IT Band, and Adductors.

In this Section:

WHY you should stretch

WHEN you should stretch

HOW to stretch

WHO should stretch

Who SHOULDN'T Stretch

Thank you for being awesome!

MOST people won't make it this far, but you did. Claim your reward!

This is the where I want your feedback - What else would you like included and what else do you need from a mobility course?! Let me know on the course comments, or send me a message on social media @TravelPhysio! I want to customize these courses for you!

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