Mobility Myths: Why Stretching Isn't The Fix You Think It Is

We’ve all been there – pre-game, pre-gym perhaps even pre-breakfast to start the day, bending over, reaching for our toes and hoping that a quick stretch will keep us injury-free. Or maybe you’ve been told to hold a stretch for 30 seconds and repeat three times to magically improve your flexibility. But is that really the best way to loosen up?

Let’s bust some mobility myths, set the record straight and give you some practical tips that actually work.

Myth 1: Static Stretching is the Best Way to Warm Up

How many times have you seen someone casually standing in the gym, yanking on their leg behind them, trying to stretch their quads before a squat session? Or sitting on the floor, legs spread, doing a dodgy-looking hamstring stretch?

The problem? Static stretching before exercise does very little to actually prepare your muscles for movement. In fact, holding long stretches when your muscles are cold can reduce power output and even increase injury risk.

What to do instead:

• Swap static stretching for dynamic movements – think lunges, leg swings, and arm circles.

• Mimic the movements you’ll be doing in your workout – for example, bodyweight squats before barbell squats.

• Spend 5-10 minutes gradually increasing your heart rate and getting your body moving before jumping into heavy lifts or more vigorous activity.

Myth 2: You Need to Be More Flexible to Prevent Injuries

People often think that if they just become more flexible, all their aches and pains will magically disappear. While being able to touch your toes is great, it’s not the be-all and end-all of injury prevention.

The truth is, mobility is more important than flexibility. What’s the difference? Flexibility is just the ability of a muscle to stretch. Mobility is how well your joints move through their full range of motion under control. You don’t just need to be bendy; you need to be strong in those positions too.

"mobility is more important than flexibility"

Upper Body Examples:

• Shoulders: If you struggle to press overhead without arching your back, it’s likely not just tight shoulders – you might need more thoracic spine mobility and scapular control. Instead of just stretching your chest, try thoracic rotations, wall slides and overhead carries.

• Wrists: If your wrists feel tight in push-ups or front squats, the issue might be a combination of mobility and weakness. Instead of just pulling your fingers back in a stretch, work on wrist-controlled articular rotations (CARs) and loaded wrist extensions.

  
  

Lower Body Examples:

• Hips: Struggling to get deep in a squat? Rather than forcing a deep stretch, work on 90/90 hip mobility drills, Cossack squats and active hip flexor strengthening to build both range and control.

• Ankles: Poor ankle mobility can cause knee pain, squat depth issues and even shin splints. Instead of just stretching your calves, add ankle dorsiflexion drills, loaded tibialis raises, and deep squat holds.

  
  

  What to do instead:

• Work on active mobility drills rather than just passive stretching.

• Focus on eccentric strength – slow, controlled movements that lengthen the muscle under load (e.g., slow descent squats, Nordic curls).

• Improve joint control and stability with exercises like Cossack squats, Turkish get-ups, and controlled rotations.

Myth 3: Foam Rolling is a Magic Fix

Ah, the foam roller – the piece of kit that sits in the corner of every gym, often ignored or when used, treated like a medieval torture device. Rolling your IT band until tears well up in your eyes does not mean you’re making it more flexible.

Foam rolling can provide temporary relief by increasing blood flow and reducing muscle tension, but it’s not ‘breaking up knots’ or ‘realigning muscle fibres.’ If your mobility issues are caused by weakness, tightness or poor movement patterns, rolling alone won’t fix them.

What to do instead:

• Use the foam roller strategically – before training to increase blood flow or after training to promote recovery.

• Follow up rolling with movement – pair foam rolling with an active mobility drill to make the effects last.

• Don’t rely on rolling alone – strength, movement quality and stability are far more important.

Myth 4: If a Muscle Feels Tight, It Needs to Be Stretched

One of the biggest mistakes people make is assuming that a tight muscle needs stretching.

Sometimes, muscles feel tight because they’re actually weak or overworked, not short and stiff. Stretching might give temporary relief, but if the underlying issue is weakness or lack of control, you’re not solving the problem.

For example, tight hamstrings can often be the result of a poor core engagement or glute firing patterns rather than the hamstrings themselves being too short.

What to do instead:

• If a muscle feels tight, strengthen it first and see if that helps.

• Focus on strength through full range of motion, rather than just stretching.

• Try isometric holds and slow, controlled exercises before defaulting to static stretching.

  
  

Myth 5: More Stretching = Better Posture

Hunched over a desk all day? Rounded shoulders? Tight hip flexors? Many people assume that stretching alone will fix poor posture. But let’s be real – if it was that simple, wouldn’t we all have perfect posture by now?

The reality is, posture is about strength and endurance, not just flexibility. If your muscles aren’t strong enough to hold you in a good position, stretching won’t fix that.

And here’s the kicker – posture isn’t the be-all and end-all either. Having ‘perfect posture’ doesn’t automatically mean you’ll be pain-free. Plenty of people with so-called ‘bad posture’ have no pain at all, while others who sit ‘perfectly’ still struggle with discomfort. Movement variety and strength are more important than obsessing over sitting up straight 24/7.

"Movement variety and strength are more important than obsessing over sitting up straight 24/7."

What to do instead:

• Strengthen your postural muscles – think mid-back, glutes, and core.

• Work on thoracic mobility (upper back movement) to counteract those hours of sitting.

• Build endurance – posture is about being able to hold a position over time, not just momentarily sitting up straight.

Final Thoughts

Mobility is so much more than just stretching. It’s about how well you move, how strong you are in different positions and how much control you have over your joints. So next time you’re about to sit in a stretch for five minutes hoping it’ll fix everything, remember – movement is the real key.

Want to improve your mobility properly? Let’s build a plan that works for you!