Flexibility vs. Mobility: Why Aerialists Need Both to Thrive
Introduction
What is Flexibility in Aerial Training?
Why Flexibility is Important for Aerialists
What is Mobility in Aerial Arts?
Why Mobility is Essential for Injury Prevention and Performance
Mobility vs Flexibility: Key Differences Explained
How to Train for Both Flexibility and Mobility
The Benefits of Combining Mobility and Flexibility Training
Special Considerations for Hypermobile Aerialists
In the world of aerial arts, the words "mobility" and "flexibility" often get thrown around interchangeably, but they actually refer to two distinct concepts that play equally important roles in your aerial performance. While both are crucial for fluid, injury-free movement, they require different approaches in training. Understanding the difference between mobility and flexibility—and knowing how to train for each—will not only improve your aerial skills but also protect your body from unnecessary strain and injury.
What is Flexibility?
Flexibility refers to the ability of a muscle or muscle group to lengthen passively, allowing a joint to move through a certain range of motion. In simpler terms, flexibility is how far your body can stretch. For example, if you can sit in a full split on the ground, that’s a display of flexibility because your muscles are allowing your joints (hips, knees, and ankles) to reach their maximum range without active engagement.
Why Flexibility is Important for Aerialists
Flexibility is important in aerial arts because it allows you to achieve aesthetically pleasing lines, such as splits in the air or graceful backbends. Deep stretching also helps reduce muscle stiffness after training and keeps your muscles pliable, reducing the risk of injury. However, flexibility alone doesn’t guarantee that you can control your body through these ranges of motion, which is where mobility comes into play.
What is Mobility?
Mobility, on the other hand, refers to the ability of a joint to actively move through its range of motion, with the surrounding muscles engaged and under control. While flexibility is about passive range, mobility is all about active control. For instance, you might be able to passively lift your leg into a high split on the ground (flexibility), but true mobility is the ability to actively lift your leg into that position while standing or hanging from an apparatus without using your hands to pull it into place.
Why Mobility is Critical for Aerial Performance
In aerial arts, mobility is just as—if not more—important than flexibility. Mobility allows you to move with control through a wide range of positions, protecting your joints and muscles from injury. When you're in the air, you need the strength and control to move in and out of poses while keeping your body stable. For example, in a straddle invert or a split hold, mobility ensures that you can lift your legs and hold them in position without relying on momentum or external help.
Mobility vs Flexibility: The Key Differences
Although flexibility and mobility both involve the range of motion of your joints, they differ in how that range is achieved:
Flexibility is passive; it’s your muscles’ ability to stretch and lengthen when pulled by an external force (such as gravity, a partner, or a prop).
Mobility is active; it’s your joints’ ability to move through a range of motion with strength and control, engaging the surrounding muscles.
Aerialists often have a lot of flexibility but lack the necessary mobility to control those flexible positions, leading to instability and an increased risk of injury. That’s why focusing on both in your training is critical.
Training for Both Flexibility and Mobility
1. Flexibility Training
Flexibility training typically focuses on stretching exercises designed to lengthen muscles and increase your passive range of motion. Static stretching (holding a stretch for an extended period) and dynamic stretching (moving in and out of a stretch) are common methods. Here are some ways to incorporate flexibility training into your routine:
Static Stretching: Perform deep stretches after aerial training to maintain flexibility and reduce muscle tension. For example, after practice, hold a front split or backbend for 30-60 seconds.
PNF Stretching (Proprioceptive Neuromuscular Facilitation): This involves contracting the muscle before stretching it, which helps deepen the stretch by temporarily reducing tension in the muscle fibers.
2. Mobility Training
Mobility training focuses on exercises that require both flexibility and strength, helping you actively move through your full range of motion with control. Mobility drills usually involve dynamic movements and joint-specific exercises that promote stability and strength in extended ranges. Here are a few mobility exercises that are ideal for aerialists:
Hip Circles and Shoulder CARs (Controlled Articular Rotations): These exercises help you explore the full range of motion in your joints, keeping them mobile and preventing stiffness.
Active Leg Lifts: These train your muscles to lift your legs into a split or straddle position actively, without relying on gravity or momentum. This is a great exercise for improving control in inversions.
Weighted Mobility Drills: For example, holding light weights while performing shoulder flexion or extension can help build strength while moving through your full range of motion.
The Benefits of Training Both for Aerial Arts
By incorporating both flexibility and mobility training into your aerial routine, you’ll see improvements in both performance and injury prevention. Here’s how training for both helps:
1. Injury Prevention
Training mobility ensures that you have the strength and control to move safely through wide ranges of motion. This reduces the risk of overstretching or placing undue stress on your joints during challenging aerial movements. Flexibility, on the other hand, keeps your muscles loose and pliable, preventing muscle strains and stiffness.
2. Enhanced Performance
Mobility allows for fluid, controlled movement in the air. Whether you’re transitioning from one pose to another or holding a static position, mobility ensures that you can move gracefully and confidently. Flexibility, meanwhile, helps you achieve those deep poses that are often required in aerial performance, such as splits and backbends.
3. Balanced Strength
Mobility training often involves strengthening the muscles around your joints, which helps balance out the strength between your agonist and antagonist muscles. This balance reduces imbalances that can lead to overuse injuries or compensatory movement patterns.
A Note for Beginners: Building the Foundations Early
For beginners, the difference between flexibility and mobility can be a game-changer. Many new aerialists come in with either good flexibility but lack control, or good strength but a limited range of motion. Developing both mobility and flexibility from the start helps prevent many common issues like hyperextension, over-reliance on flexibility without strength, and injuries caused by joint instability.
It’s easy for beginners to focus solely on achieving those deep stretches and impressive poses, but without the mobility to control those positions, you’re at higher risk for injuries like pulled muscles or joint damage. By focusing on developing strength in your full range of motion, you build the foundational skills that make learning more advanced movements safer and easier as you progress.
Why Both Mobility and Flexibility Matter
While flexibility allows you to reach impressive positions, it’s mobility that ensures you can reach and maintain those positions with control and stability. For aerialists, training for both is essential—not only to enhance performance but also to keep your body safe and resilient. By incorporating targeted flexibility and mobility exercises into your training routine, you’ll improve your range of motion, reduce injury risk, and unlock greater potential in your aerial practice.
A Note on Hypermobility in Aerial Arts
For aerialists with hypermobility, having a greater-than-average range of motion can feel like an advantage, especially when it comes to achieving impressive shapes and poses. However, relying too much on flexibility without focusing on mobility and strength can actually lead to instability and injury. Hypermobility often results in hyperextensions, where joints move beyond their normal range, putting excessive stress on ligaments and tendons. Without proper muscular support and control, this can lead to strains, tears, and chronic joint issues. That's why it's crucial for hypermobile aerialists to prioritize mobility training and build strength around their joints. Developing the strength to control their range of motion will help protect their bodies and ensure long-term aerial success.
Ready to Improve Both Your Mobility and Flexibility?
At the Aerial Performance Lab (APL), we offer specialized programs designed to help you build both the flexibility and mobility needed for aerial success. Whether you're working toward deeper splits or building the strength to control those positions, APL has the expert guidance you need.
Sign up today to try it for FREE, and take your training to the next level!
References for Further Reading
Boyle, M. (2016). New Functional Training for Sports.
This book provides a deep dive into functional training for athletes, including mobility and flexibility work.
Shumway-Cook, A., & Woollacott, M. H. (2007). Motor Control: Translating Research into Clinical Practice.
Offers a scientific perspective on motor control and the importance of mobility in functional movement.
McGill, S. M. (2016). Back Mechanic: The Secrets to a Healthy Spine Your Doctor Isn't Telling You.
Focuses on how mobility plays a key role in spinal health, which is critical for aerialists.
