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Important Note: Match the Mobility Tests you are deficient in with the corresponding Mobility Solutions.
At least a minimal level (few minutes) of warm up should precede these solutions.
A warm up can be any body motion which involves a large amount of muscles and the area you’re going to mobilize should also go through some fluid motions first.
For example Dorsiflexion solutions would be preceded by a couple minutes of walking and then circle your feet 1 direction for 10 reps and then the other.
* Stated Intensity / RPE (rating of perceived exertion) below per mobility solution category and fitness level are based on a 1-10 scale (1 being nearly “0” effort and sensation and 10 being extreme maximal effort and sensation).
Stretches in motion which are best to do before workouts or gently at anytime throughout the day. This is the type of mobility training you see athletes doing on “pre show” broadcasts before the big event begins.
The benefits are priming your connective tissue for going into full range of motion during strength training and other load bearing physical activity.
DURATION: In general 30 – 1 minute. Use a 10% progression rule of thumb for increasing paying even closer attention to overload if contract relax is applied.
INTENSITY / RPE: Depends on area being stretched and most videos state the recommended max intensity.
In general:
Embrace: Never past a 4.5;
Mastery: Never past a 5.5;
Conquer: Never past a 6.5. Always listen to your body first. . .
These are sustained hold stretches which you are actively taking yourself into a moderate end range of motion.
These are best to do after a workout or any time you’ve done a thorough warm up with elevated heart and perspiration.
You’re pre-stretch physical activity should include usage of the area you’re going to stretch. If the exercise you’re going to do is light, without high exertion, and alignment controlled this can be done prior for the purpose of increasing functional ROM.
In other words make the tissue longer before you strength train it in a longer position which makes you’re connective tissue stronger in a longer position.
DURATION: Hold stretch minimum of 20 seconds then progress at 10% increments per week to 60 – 90 seconds per comfort and continual positive result body feedback. Some static stretches which have very low load can be progressed slowly to upwards of 10+ minutes.
INTENSITY / RPE
Embrace: Never past a 4;
Mastery: Never past a 5;
Conquer: Never past a 6.
This is a stretch that’s applied to you without your own effort or is achieved by putting your body in a position that enables gravity or other mechanisms to put you into a stretched position.
The benefits of passive stretching are you achieve a deeper stretch by relaxing the nervous system more than while trying to activate and stretch the muscle at the same time.
Never do any significant amount of this type of stretching prior to doing high load, high velocity, or high exertion exercise.
Note: most of these videos were originally created for our professional staff & certification courses. They’re great to provide to your massage therapist, other body worker, or partner to learn how to apply for your specific mobility deficits.
DURATION: In general 30 – 1 minute. Use a 10% progression rule of thumb for increasing paying even closer attention to overload if contract relax is applied.
INTENSITY / RPE: Depends on area being stretched and most videos state the recommended max intensity. In general:
Embrace: Never past a 4.5;
Mastery: Never past a 5.5;
Conquer: Never past a 6.5. Always listen to your body first. . .
This is a type of stretch performed while performing light resistance exercise. The benefits are strengthening the connective tissue in a longer position.
Use caution and give yourself time to adapt to this type of mobility exercise.
DURATION: Always start in a very comfortable zone and then see your body’s response.
In general:
Embrace: 30 seconds per exercise 1 – 2 sets;
Mastery: 1 minute per exercise 1 – 2 sets;
Conquer: 60 – 90 seconds per exercise 2 – 3 sets
INTENSITY / RPE
Embrace: Never past a 4.5;
Mastery: Never past a 5.5;
Conquer: Never past a 7.
