Does Stretching Really Help? 3 Reasons Why Mobilization is Better for Your Muscles

By Coach Keller

When you think of stretching, maybe middle school gym class comes to mind, pulling your arm across your chest or grabbing your foot to stretch your quad before PE. Or perhaps some form of stretching is still an important part of your life, whether you are a dedicated yogi who can fold over your legs or a runner stretching your calves before a big run. 

Stretching has long been a cornerstone of health and fitness. However, in recent years, active mobilization of muscles has gained recognition as being more effective in creating stronger and more resilient bodies than static stretching. What exactly is mobilization? Does this mean we should throw stretching out the window? Keep reading to find out!  

The terms "mobilization" and "stretching" are often used interchangeably in fitness and rehabilitation contexts, but they refer to different techniques and approaches to improving flexibility and movement. So what are the differences?

Mobilization refers to a variety of techniques designed to improve the range of motion and functional movement of joints and soft tissues. It often involves active movements where muscles are engaged to move joints through their full range of motion. Mobilization can include dynamic stretching, self-myofascial release (using tools like foam rollers or lacrosse balls), and joint-specific movements.

Therefore mobility refers to the ability of a joint to move actively through its full range of motion with control and strength. It encompasses not only the flexibility of the muscles and soft tissues around the joint but also the joint's stability and the neuromuscular control required for movement.

Stretching generally refers to techniques that lengthen muscles and other soft tissues to improve flexibility. The two main types of stretching include static or passive stretching (holding a stretch for a prolonged period) and dynamic stretching (moving parts of the body gradually increasing reach or speed).

As a result, flexibility is the capacity of a muscle or muscle group to lengthen passively through a range of motion. It is a measure of the elasticity of muscles and connective tissues, determining how far you can stretch a muscle without necessarily considering strength or control.

So yes, it is ideal to have great mobility and flexibility, but stretching alone will not improve the strength, stability, and range of motion of your joints.

Here are three reasons why active mobilization is better for your muscles and overall physical health, with a few tips on how to mobilize shoulders and hips:

1. Enhanced Muscle Activation and Control

Active mobilization involves moving your muscles through their full range of motion actively, engaging both the agonist and antagonist muscles. This active engagement helps improve muscle activation and control, leading to better performance in your favorite activites. When you actively mobilize a muscle, you not only stretch it but also strengthen it by working the opposing muscle group.

For instance, performing leg swings involves actively using your hip flexors and extensors, promoting better neuromuscular coordination. This increased muscle activation is crucial for activities that require precise movements and stability, such as running, jumping, and weightlifting. By contrast, passive stretching merely elongates the muscle without requiring active engagement, which can lead to less functional flexibility and control.

Shoulder Mobilization:

Place a lacrosse ball between your shoulder blade and a wall. Lean into the ball and slowly move your body up and down or raise and lower your arm, applying pressure to any tight spots. This helps release tension in the muscles surrounding the shoulder, enhancing your range of motion and improving muscle activation during activities or workouts.

2. Improved Joint Stability

Active mobilization exercises enhance joint stability by strengthening the muscles surrounding the joints. This is particularly important for preventing injuries, as stable joints are less likely to suffer from dislocations, strains, and sprains. When you engage in active mobilization, the muscles, tendons, and ligaments around the joint are all involved, promoting balanced strength and support.

For example, lunges not only stretch the hip flexors and hamstrings but also engage the quadriceps, glutes, and core muscles, contributing to greater knee stability. In contrast, passive stretching like a static hamstring stretch does not provide the same level of support to the joint, as it primarily focuses on lengthening the muscle without engaging the surrounding stabilizers.

Hip Mobilization:

Sit on the floor with a lacrosse ball under your glutes or hip flexors. Roll gently back and forth to target tight areas and knots. This self-myofascial release technique helps to alleviate tension, allowing for improved mobility and joint stability when performing active exercises like squats or lunges, as well as running or biking. BREATHE while you do this so the muscles know it is ok to relax rather than treat the ball as a threat.

3. Increased Blood Flow and Muscle Temperature

Active mobilization increases blood flow and muscle temperature more effectively than stretching. The repetitive movement involved in active mobilization helps pump more blood into the muscles, delivering oxygen and nutrients while removing waste products like lactic acid. This increased circulation aids in muscle recovery and reduces the risk of muscle soreness and stiffness.

For instance, our warmup activities such as band presses or shoulder taps are a form of active mobilization that increases blood flow to the shoulder muscles, preparing them for more strenuous activities. Passive stretching, on the other hand, does not significantly increase blood flow or muscle temperature, making it less effective as a warm-up routine.

Increasing Blood Flow:

Use a lacrosse ball or foam roller to massage larger muscle groups like the quadriceps or upper back. This can stimulate blood flow, helping to warm up the muscles before engaging in active mobilization exercises. Simply place the ball or roller on a targeted area and apply pressure while gently rolling it up and down or side to side.

When Should I Mobilize vs. Stretch? 

Use Mobilization:

- Before Workouts: Dynamic mobilizations can warm up muscles and prepare joints for activity.

- During Rehabilitation: Joint-specific mobilizations and myofascial release can aid in recovery from injuries.

- To Improve Movement Patterns: Incorporating mobilization exercises can help improve functional movements required in daily activities or sports.

Use Stretching:

- Post-Workout: Static stretching is beneficial for cooling down and promoting muscle relaxation after exercise.

- To Improve Flexibility: Regular static stretching can help maintain and improve overall flexibility.

- To Relieve Muscle Tension: Stretching can be used to alleviate muscle tightness and stress.

While static stretching has its place in fitness, active mobilization offers more benefits for muscle activation, joint stability, blood flow, and overall functional joint strength. By making time for a few active mobilization exercises before your workout, you can enhance your physical performance, reduce the risk of injury, and promote overall muscle health. 

Whether you are an athlete or simply someone looking to improve daily functional movements, active mobilization is the key! For a more in-depth look at mobilization and specific techniques, I highly recommend checking out the book “Built To Move” by Juliet and Kelly Starrett. 

Here’s to healthier, happier bodies!