This episode consists of the definition, exploration and practical approach to gaining more range of motion without wasting your time. We have all sat on a foam roller, stretched endlessly, and thought it was good for us. How exactly is it good for us? When should we do it? How should we do it? We answer those questions here.
0:18 Stretching, Flexibility, Mobility, Stability. Our Topic today.
0:51 Flexibility defined.
1:08 Mobility defined.
1:53 Stability defined.
2:25 Passive range of motion (flexibility) vs. Active range of motion (mobility). Why should we address these qualities like this?
4:32 Psychological aspect of flexibility and mobility. Its all happening at once. When we train we need to be accustomed to end range of motions. Train it.
7:12 We can train mobility, active range of motion, and stability. How can we train it?
7:40 Training flexibility – static stretching, foam rolling, and hypervolt create temporary effects. Do it after practice, better response for chronic increases in flexibility.
10:15 Training Mobility – warm up movements. Training movements, and optimizing biomechanical movement. Cool downs, breathing and connecting mobility to this creates increases in active range of motion.
12:46 Mobility work in the warm up helps motor learning, and can predispose you to better patterns during the session. Hit it in the beginning, middle, and end. CARS – Controlled Articular Rotations.
14:27 Just sit in a squat for a little bit. Isometric hold, vs sitting. Isometric = holding static positions.
15:47 Training Stability – Using external resistance to get stronger within your mobility range of motion. Training and loading end, extreme ranges of motion. Lunging biomechanically vs. shooting a double leg. Expose the tissue to stress in a certain range of motion to build resilience when done in practice.
18:26 Progressive overload. Poke the bear, repetitively. Gradually introducing an extreme range of motion. Biomechanics and Anatomy vs. Sport movement.
20:10 High performance is not always healthy. Understand this and work within it. Balance.
21:30 Get assessed, measure, and try to monitor your progress vs. just winging it. Doing the work won’t hurt, but knowing where you are going makes it more efficient.
Alex: IG strong_a.f email: firstname.lastname@example.org
Austin IG warriorsportswellness email: email@example.com