Stiff joints suck.
You eat the right foods, drink the right drinks, and make it into Krank a couple times a week . Great, you are in good shape and getting leaner and stronger by the week. There is is just one problem. You’re about as mobile and flexible as a brick, and your joints aren't feeling to good as well. But here's the good news! You don’t have to stay stiff and in pain forever. With the right steps, you can improve your flexibility, which will make life that much better.
Ready to get started building a more flexible, mobile, healthier you? Here’s how.
1) Roll out!
Back in the day, it was once thought that we needed to stretch before working out. In recent years science may be signing a different tune, most have ditched that old school advice for something better: Dynamic warmups.
Dynamic warmups: Activate muscles, improves range of motion, improve body awareness and enhances muscular performance and power.
For those who want to take their warmups to the next level, it’s time to get familiar with the foam roller.
With a foam roller, you work to gently knead out the muscles before working them out. Essentially it is a massage for your muscles, foam rolling helps your muscles become more pliable to allow them to work more efficiently during exercise. Once you knock out a little foam rolling, the time is right for a round of dynamic warmup that are similar to the exercises and movements about to be performed before going full force into your training session.
2) Full Range
When you are training, you can help your mobility by training through a full range of motion.
Let's take the squat for example:
Look at the difference in depth of the squat.
When training let's make an effort to perform each rep on every exercise through a full range of motion. Going to full-depth on the squat, for example, helps with hip and ankle mobility.
Also, training in each exercise through full range of motion has a bunch of other benefits like:
– Building more muscle
– Increases explosive movements like leaps and bounds
– Increases vertical jump
– Increases sprinting speed
-Is safer for your knees and can help to increase stability in that joint
-Increases lower back and trunk stability
And a couple of other things but for the sake of sticking to the subject, mobility, just train through a full range of motion.
3) Stretch, later.
At the end of your workout, you're beat, you have no more energy and your muscles have exerted everything they have for that day, most importantly in regards to mobility, they are tight.
Most gym rookies like the feeling of being beat up. It lets them know their body actually did work, and so they walk out the gym and let tightness remain and go about their business for the rest of the day.
This is wrong for a couple of reasons.
1) You shouldn't have to feel like you destroyed yourself to know you got in a good training session.
2) You should try to return your muscles their pre work out state after your training session.
We'll stick to #2 for the sake of the article.
After your session is the most important time to loosen things up and relax. The work is done, no need to stay tense the rest of the workday or evening. Just 5 – 10 minutes after your session to passively stretch will work wonders on your flexibility. Follow that up with some foam rolling and BOOM. You will be loose, limber and feel great!
4) Slow Down
I often see people that are trying to increase flexibility through stretching push it way too far too fast. Yes, stretching is good but stretching too far can often be detrimental to your health.
The goal is to be functionally flexible and mobile without compromising the stability needed to perform dynamic and explosive movements. Basically, you want to be able to use your body the way it was intended.
So when stretching take it slow go through the range of motion that your body allows at that given moment, then go just a little bit further.
Going too far too fast can have the opposite effect on your flexibility.
When the muscle is stretched, so is something called the muscle spindle.
(The muscle spindle are nerve endings that relay information from the muscle to the brain and the spine.)
It relays the change in length of a muscle when stretched (and how fast) and sends signals out to the brain and spine. These command centers then tell the body to resist the change, contract and keep you from becoming more mobile and flexible.
This is all done to prevent injury.
However if you use slow easy static stretching the body will eventually have no need for alarm and allow you to stretch that muscle through a new further range of motion.
So let's just take our time and allow our body to ease into these stretches.
Understand that we can’t increase our flexibility overnight. Take your time, follow the above and you will be loose and limber.
If you are looking to really fix your body you have to be here!
This Saturday, April 23rd from 10am -12pm
Krank Movement Reset workshop
We put together a few movement and mobility methods that can resolve pain, possibly prevent injury, improve performance in and out your training session.
– Prevent and rehab common injuries.
– Increase mobility and flexibility
– Fix poor movement
– Reset your body's natural movement patterns
Just reply to this email.
ONLY 12 SPOTS AVAILABLE
2 Prince St. 8FL
Brooklyn, NY 11201