Stretching Vs Mobility. How Each Can Improve Flexibility and Range of Motion
Whether you’re an athlete, weekend warrior, or simply want to move better and with less pain, improving range of motion (ROM) is a common goal. But how do you actually do it?
Should you hold long stretches every night? Or is mobility work the better choice?
At Habits Physical Therapy in Nampa, ID, we help clients understand the science behind stretching and mobility so they can make smarter decisions and see better results.
In this post, we’ll break down:
What is low load long duration (LLLD) stretching?
What is mobility work?
How do each of these improve flexibility and movement?
Which one is better for your goals?
What Is Low Load Long Duration (LLLD) Stretching?
LLLD stretching involves holding a stretch for several minutes at a time using low force — sometimes with straps, body weight, or gentle support. This method is popular in physical therapy and rehab settings because it targets true tissue changes.
How LLLD Stretching Improves Flexibility
LLLD stretching works by targeting the mechanical properties of muscles, tendons, and fascia:
Creep and tissue deformation: Over time, the tissue lengthens due to its viscoelastic nature.
Plastic changes: With repetition, the tissues can undergo permanent lengthening.
Increased stretch tolerance: The nervous system adapts, reducing the protective response to stretch.
This technique is especially effective for tight muscles, post-surgical stiffness, or joint contractures.
What Is Mobility Work?
Mobility work refers to active movements that explore and strengthen range of motion. This includes dynamic stretches, controlled articular rotations (CARs), banded joint mobilizations, and loaded end-range positions (like deep squats or shoulder cars).
Unlike passive stretching, mobility training is active, often shorter in duration, and typically more functional.
How Mobility Work Improves Range of Motion
Mobility work primarily influences the neurological control of movement, including:
Improved motor control: Teaching your brain how to control end ranges.
Increased proprioception: Enhancing awareness and feedback of joint position.
Cortical remapping: Training your brain to "own" new ranges of motion safely.
Reduced guarding: Reducing unnecessary muscle tension around joints.
These changes don’t always require long time in the stretch — they’re about better coordination and control, not just tissue length.
Which One Is Better for Improving Range of Motion?
The truth is: They both work — in different ways.
At Habits Physical Therapy, we will assess which one will be most beneficial for you. Some times we combine both techniques to get the best of both worlds.
Final Thoughts: Use Both to Move Better, Feel Better, and Perform Better
Improving your range of motion is more than just holding stretches — it's about teaching your brain and body to work together more efficiently.
At Habits Physical Therapy in Nampa, ID, we specialize in creating individualized mobility and flexibility programs based on your needs and goals.
Whether you're recovering from an injury, looking to prevent one, or just want to move and feel better, we can help you develop the right strategy.
📍 Need Help Improving Your Flexibility or Mobility?
We offer one-on-one sessions with a licensed physical therapist in a quiet, private setting. Book a consult at:
Habits Physical Therapy LLC
📍 8 6th St N, Suite 102, Nampa, ID 83687
📞 406-560-1048
🌐 habitspt.com
📧 habitspt@proton.me