Mobility refers to our joints ability to move freely without stress on the body. Our flexibility is dependent on the length of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.
Mobility training can be used as part of your warm-up or you can use it within your training in the form of active rest.
Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture and alleviate 'everyday' aches and pains as well as improve our body awareness.
Conditions such as lower back or knee pain, plus some forms of arthritis, can benefit from mobility exercises. However, it's important to remember that they should always be performed within a pain free range.
It is never too late to start mobility training. Your mobility is always something you can improve. When looking for results, it will be something you feel rather than see. You might feel a little less stiff after one or two sessions, however the key is to be consistent. Over time you should see an increase in your range of motion and improvement in your posture and performance in other areas.