🪃Principles of Strength and Conditioning Unit 9 – Flexibility and Mobility Training

What's the Deal with Flexibility and Mobility?

• Flexibility refers to the ability of a muscle or muscle groups to lengthen passively through a range of motion
• Mobility is the ability to move a joint actively through its full range of motion with control
• Flexibility and mobility are important components of overall fitness and athletic performance
• Lack of flexibility and mobility can lead to muscle imbalances, poor posture, and increased risk of injury
• Incorporating flexibility and mobility training into a strength and conditioning program can improve overall movement quality and reduce the risk of injury
• Regular stretching and mobility work can also improve circulation, reduce muscle tension, and promote relaxation
• Flexibility and mobility requirements vary depending on the specific demands of the sport or activity (gymnastics vs. powerlifting)

Key Terms You Need to Know

• Range of motion (ROM): the full movement potential of a joint, usually measured in degrees
• Static stretching: a type of stretching that involves holding a position for a period of time, typically 15-30 seconds or longer
• Dynamic stretching: a type of stretching that involves moving through a joint's full range of motion repeatedly, usually 10-15 repetitions
• Proprioceptive neuromuscular facilitation (PNF): a stretching technique that involves both stretching and contracting a muscle group
• Myofascial release: a technique that involves applying gentle sustained pressure to connective tissue (fascia) to eliminate pain and restore motion
• Foam rolling: a self-myofascial release technique that uses a foam roller to apply pressure to tight or sore muscles
• Ballistic stretching: a type of stretching that involves bouncing or jerking movements, generally not recommended due to increased injury risk

Types of Stretching: What's What

• Static stretching is the most common type of stretching and involves holding a position for a period of time (15-30 seconds or longer)
  • Static stretching can be active (using your own muscle strength to hold the position) or passive (using external force, such as a partner or gravity)
• Dynamic stretching involves moving through a joint's full range of motion repeatedly (10-15 repetitions)
  • Dynamic stretching is often used as part of a warm-up routine to prepare the body for activity
• PNF stretching involves both stretching and contracting a muscle group
  • PNF techniques include hold-relax, contract-relax, and hold-relax with agonist contraction
• Ballistic stretching involves bouncing or jerking movements and is generally not recommended due to increased injury risk
• Myofascial release techniques, such as foam rolling, involve applying gentle sustained pressure to connective tissue (fascia)
  • These techniques can help improve flexibility, reduce muscle tension, and alleviate pain

How Your Body Responds to Stretching

• When a muscle is stretched, the muscle spindles (sensory receptors within the muscle) detect the change in length and send signals to the spinal cord
• The spinal cord then sends a signal back to the muscle, causing it to contract and resist the stretch (myotatic reflex)
• If the stretch is held for a sufficient duration (15-30 seconds), the Golgi tendon organs (sensory receptors located in the tendons) detect the increased tension and send a signal to the spinal cord
• This signal overrides the myotatic reflex and causes the muscle to relax, allowing for a greater stretch (inverse myotatic reflex)
• Regular stretching can lead to adaptations in the muscle and connective tissue, allowing for increased flexibility over time
  • These adaptations include increased muscle fiber length, reduced muscle stiffness, and improved neural control of the muscle

Flexibility vs. Mobility: What's the Difference?

• Flexibility refers to the ability of a muscle or muscle groups to lengthen passively through a range of motion
  • Flexibility is specific to each muscle group and joint (hamstring flexibility, shoulder flexibility)
• Mobility is the ability to move a joint actively through its full range of motion with control
  • Mobility requires a combination of flexibility, strength, and neural control
• Having good flexibility does not necessarily mean having good mobility, and vice versa
  • For example, someone may have excellent hamstring flexibility but lack the strength and control to perform a full range of motion leg swing
• Improving both flexibility and mobility is important for overall movement quality and injury prevention
• Flexibility and mobility requirements vary depending on the specific demands of the sport or activity (dance vs. weightlifting)

Assessing Flexibility and Mobility

• Flexibility and mobility assessments are important for identifying areas of limitation and guiding program design
• Common flexibility assessments include:
  • Sit and reach test for hamstring and lower back flexibility
  • Shoulder flexibility test for shoulder internal and external rotation
  • Thomas test for hip flexor flexibility
• Common mobility assessments include:
  • Overhead squat test for overall mobility and stability
  • Functional Movement Screen (FMS) for identifying movement limitations and asymmetries
  • Ankle dorsiflexion test for ankle mobility
• Assessments should be performed regularly to track progress and adjust programming as needed
• Results of assessments should be used in conjunction with an individual's injury history, training goals, and sport-specific requirements to create a comprehensive flexibility and mobility program

Designing a Flexibility Program

• A well-designed flexibility program should include a variety of stretching techniques and target all major muscle groups
• The frequency, intensity, and duration of stretching will depend on the individual's goals, current flexibility levels, and time available
• General guidelines for flexibility training include:
  • Stretch at least 2-3 times per week, ideally daily
  • Hold static stretches for 15-30 seconds, performing 2-4 repetitions per muscle group
  • Perform dynamic stretches for 10-15 repetitions per movement
  • Incorporate foam rolling and other myofascial release techniques as needed
• Stretching should be performed after a warm-up or workout when the muscles are warm and more pliable
• Stretching should never be painful; discomfort is normal but pain is a sign to stop or reduce the intensity
• Progressively increase the intensity and duration of stretches over time to continue making improvements in flexibility

Putting It All Together: Sample Routines

• Sample flexibility routine for a runner:
  • Dynamic stretches: leg swings, walking lunges, high knees, butt kicks (10-15 reps each)
  • Static stretches: hamstrings, quadriceps, hip flexors, calves, glutes (hold each for 15-30 seconds, 2-4 reps)
  • Foam rolling: IT band, quadriceps, calves, glutes (spend 1-2 minutes on each muscle group)
• Sample mobility routine for a weightlifter:
  • Dynamic stretches: arm circles, trunk rotations, leg swings, bodyweight squats (10-15 reps each)
  • Mobility drills: ankle rocks, hip openers, thoracic spine rotations, shoulder dislocates (10-15 reps each)
  • Activation exercises: glute bridges, plank variations, band pull-aparts (10-15 reps each)
• Sample combined flexibility and mobility routine for general fitness:
  • Foam rolling: calves, hamstrings, quadriceps, glutes, back (spend 1-2 minutes on each muscle group)
  • Dynamic stretches: arm circles, leg swings, walking lunges, trunk rotations (10-15 reps each)
  • Static stretches: chest, shoulders, triceps, lats, hip flexors, quadriceps, hamstrings (hold each for 15-30 seconds, 2-4 reps)
  • Mobility drills: neck rolls, ankle rocks, cat-cow, bird dogs (10-15 reps each)