Mobility practice is more important for not only athletic performance but also antiaging. Dynamic mobility is most often used for an energetic supercharge, as well as a warm-up for more strenuous activities. Another important use for mobility practice is as an active recovery session or cycle when we don’t want to train strenuously.
Flexibility, on the other hand, means the elasticity of the tissues. With conventional flexibility training we use static stretching (with the help of gravity, a partner or object leveraged to increase length).
Mobility means movement (not position) into the extreme range of motion of each joint through voluntary muscular control.
Unlike what we would find in flexibility training, in mobility practice we don’t try to hold an extreme position. We pass through it slowly and smoothly without forcing the tissues to deform, but rather by allowing the muscles to relax voluntarily.
If one insists on flexibility training, then the author suggests an active contraction release type of stretching known as Proprioceptive Neuromuscular Facilitation (PNF). Although very rigorous, PNF will improve strength. However, because it is so demanding, perform this type of training only at the end of the day, after all other activities conclude.