Pilates Fitness Friday: Mobility vs Flexibility – What’s the Difference?

Focused man stretching hamstring indoors, demonstrating passive flexibility with controlled posture.

As Pilates teachers, we often hear clients say, “I’m not flexible enough for Pilates” or “I need to stretch more to improve my mobility.” But flexibility and mobility are not the same thing – and understanding the difference is key to teaching effective, functional movement.

Flexibility: The Passive Potential

Flexibility refers to the ability of a muscle or group of muscles to lengthen passively. It’s what you see when someone can fold forward and touch their toes or pull their leg high into the air with assistance. But flexibility alone doesn’t guarantee control.

Passive flexibility doesn’t always translate into safe, functional movement. In fact, excessive passive flexibility without strength can leave joints vulnerable to injury.

Mobility: Control Through Range

Mobility is about how well a joint moves actively through its full range of motion – with strength and control. It’s not about how far you can go, but how well you move there.

In Pilates, we train mobility by focusing on control, precision, and flow, helping clients actively support their joints as they move. For example:

• A spinal articulation in the Roll Down requires mobility of the spine, not just hamstring flexibility.

• Shoulder circles with the arms lifted train mobility by keeping the shoulder joint supported and moving smoothly.

  
  

Why Mobility Matters More

Mobility is functional. It prepares clients for real-life movements and supports athletic performance.For older clients, good mobility reduces falls and keeps joints healthy. For athletes, it enhances power and efficiency. As teachers, we’re not aiming to turn clients into contortionists. Instead, we’re helping them achieve strength through range – where stability and mobility work together.

Pilates Tips for Teaching Mobility

• Cue active engagement rather than passive stretching (e.g., lengthen through the spine while rotating).

• Use props like the Spinefitter or Foam Roller to encourage dynamic range.

• Focus on controlled eccentric movements – the slow return phase builds strength in the lengthened position.

• Integrate breathwork to release unnecessary tension and support smoother joint movement.

  
  

Key Takeaway for Teachers

Flexibility is about how far you can go. Mobility is about how well you can move there with control. Pilates, with its emphasis on precision and flow, is a brilliant system for training mobility and building a balanced, resilient body.