Mobility vs Flexibility — What’s the Difference? Flexibility is about how far a muscle can lengthen. It’s passive — like when you stretch your hamstring and hold it. Flexibility is the range your muscles allow when someone or something helps you move. Mobility is about how far a joint can move under control. It’s active — like lifting your leg high using your own strength and stability. Mobility includes flexibility plus coordination, balance, and strength. In short: • Flexibility = passive muscle length • Mobility = active joint control through range Both are important, but mobility is usually more functional for real-life movement. How Mushin Improves Flexibility Mushin improves flexibility through slow, continuous stretching of the major muscle groups. Because movements are gentle and fluid: • Muscles lengthen gradually without tension • The body warms up naturally, increasing elasticity • Joints stay relaxed, encouraging deeper ranges over time • Repeated flowing patterns reinforce smoother, softer movement You become looser without forcing any stretch. How Mushin Improves Mobility Mobility is where Mushin really shines. Almost every Mushin sequence requires controlled movement through a full range, while staying balanced and relaxed. This builds: • Active range of motion as you move joints smoothly under your own control • Stability in the ankles, knees, hips, and spine • Body awareness, so your movements become precise • Coordination and timing, improving how joints work together • Strength in the end range, which is essential for functional mobility Because Mushin is slow and mindful, you develop control in positions that would normally be rushed through.

Breath work is an important part of Mushin, and here are some of the techniques we use. You can use these techniques to quieten the mind, help reduce anxiety, prepare you for the day, or help you unwind when the day is over. Diaphragmatic (Belly) Breathing 1. Find a comfortable position, sitting or lying down, with one hand on your chest and the other on your belly.  2. Inhale slowly and deeply through your nose, allowing your belly to rise while the hand on your chest remains relatively still.  3. Exhale slowly through your mouth, feeling your belly lower.  4. Repeat for several minutes, focusing on the movement of your belly.  4-7-8 Breathing 1. Sit with your back straight. 2. Exhale completely through your mouth, making a "whoosh" sound. 3. Close your mouth and inhale quietly through your nose for a count of 4. 4. Hold your breath for a count of 7. 5. Exhale completely through your mouth, making a "whoosh" sound for a count of 8. 6. Repeat the cycle three more times.  Resonance breathing 1. Lie down and close your eyes. 2. Gently inhale through your nose for a count of six seconds. 3. Exhale for six seconds, allowing the air to leave slowly.

As a Musin Coach im always tremendously proud of my students when they tell me how they've used mushin outside of the dojo and in their daily life. Today I received videos from two students doing an incredible job, practising the Kata and Waza. This is so amazing to see students putting in such effort, even when they only have 15 minutes spare, theyre still doing Mushin .

I have chronic pain, and some mornings I cant even sit up out of bed. On these days, I start with breathing, remaining still and focus on just breathing. From there small movements, using mushin techniques to get my body moving, starting with my feet and moving up. Its only a few moments, but allows me to get my body moving, sit up, stand up and get started on the day. Daily mushin, no matter how much, allows me to live a full life.

Try this simple daily exercise to increase mobility and blood flow in the hands and wrists. 🙏🏻