Blog #3: How do I Increase My Flexibility…Really?
Flexibility is a tricky thing…
Neglecting mobility can lead to debilitating chronic conditions like low back pain, IT Band Syndrome, neck pain, tendonitis, and many other injuries. Flexibility is crucial for everybody: especially athletes and the aging population. In this blog post, I will be covering the three most effective strategies for increasing range of motion.
There are really only 3 things you can do to muscles.
Strengthen
Self-Myofascial-Release
Stretch
Strengthening:
I know, it sounds counterintuitive. Why would I work a muscle that is already overactive and ruining my life? Let me explain…
A tight muscle is not necessarily a strong muscle. The muscle likely became tight because of it’s inability to cope with what you asked of it. In some cases, our nervous system will actually stiffen muscle as compensatory strategy to prevent injury. Weakness can cause tightness, and if that is the case, then no amount of stretching or foam rolling will help.
Resistance training, especially when done through a full range of motion, has been widely proven to increase a muscle’s range of motion because of how it changes the muscle itself. Strengthening through a range of motion is one of the best mobility exercises you can do. Some studies suggest that strength training may actually be more effective than stretching because stretching does not physically change a muscle’s structure: only your ability to tolerate stretching.
In addition to strengthening the tight muscle, you should strengthen the other muscles working about a joint to ensure there are no overarching issues in biomechanics that are causing stiffness. The muscle appearing tight may have been over-exerted because of how it compensates for other weak muscles around a joint. Training should be in three planes of motion. If you are weak in one plane of movement, it may be the culprit for stiffness somewhere else.
Forward and back (sagittal)
Side to side (frontal)
Rotational (transverse).
Self-Myofascial-Release (SMR):
SMR can be done using a foam roller, tennis ball, massage gun, or other massage techniques. Seeing a professional masseuse can also work wonders if you have the budget for it. The objective here is to target a specific muscle group and break up muscle adhesions, which are areas of stiffness and tenderness, by slowly applying pressure to the area. When using a foam roller or massage ball, you should pause on a spots of tenderness from anywhere between 30 seconds to a couple minutes, depending on how stiff the muscle is.
SMR should be uncomfortable but not agonizing. If a muscle is very stiff, it will feel very tender and sensitive to any pressure, but my best advice is to try and ease into it. Slowly apply more more and pressure. Discover the trigger points (where it hurts the most), and focus on those areas. It is worth mentioning that the effects of SMR are mainly temporary. Massaging a muscle doesn’t necessarily incur physical change. The main reason it is effective in the short run is because of how it turns down nervous system activation by overloading sensory organs.
A quality massage gun can also do the trick. I personally use percussive therapy via a Theragun to help sort out stiff areas. Although these devices are still new, recent research has suggested they can be more effective than a standard foam roll, while also benefitting power and strength. If you do go this route, I would suggest investing in a higher-end model or brand because, let’s be honest, those cheap things off Amazon are not even close. The two most important things to look for in a massage gun are amplitude (how far the head travels back and forth) and its stall force (how hard you can push before it stops). Percussive massage guns have a higher amplitude, while vibration-style massage guns have lower amplitude but a higher frequency. The best one for you depends on your personal preference and needs.
Stretching:
Static stretching is one of the most popular stretching practices. Hold a pose at tension, not pain, for 30 seconds to 1 minute. You can repeat this 1-6 times depending on how tight you feel that muscle is and how much effort you are willing to put into flexibility. Another stretching practice is dynamic stretching, where you actively move through a range of motion repetitively, as opposed to holding tension. Finally, PNF stretching uses a contract-relax technique to alter feedback the muscle gives to our nervous system. PNF techniques are widely considered superior to simple static stretching.
However, much like SMR, stretching tends to have mainly a temporary effect. Stretching does not physically alter a muscle, only your perception of stiffness. Stretching primarily enhances your ability to tolerate stretching and not necessarily overall function of a muscle during motion. This is why some trainers and professional refer to mobility and flexibility as two different things.
Tying It All Together:
Different things work better for different people. And, different muscles may need different strategies, or even all three simultaneously. My personal favorite mobility strategy, and one that has had the most impact in my experience for myself and clients, is strengthening through a full range of motion (ROM). While many people have had success with only stretching and massaging, there is a growing body of research in support of full ROM strength training for speedier and longer-lasting mobility improvements. Simple things like focusing on the eccentric stretch portion at the end of a Lat Pulldown or Romanian Deadlift can give you excellent mobility results in very little time invested. T
Obviously, we can’t perform full ROM strengthening all the time because we need to allow the muscle to recover. Thus, continue the passive mobility techniques like massaging and stretching, preferably in the morning, in addition to your strength program.
The best answer here may be doing a little bit of everything with consistency.
To your new and improved mobility,
Ethan Gendron
About the Author:
My name is Ethan Gendron, and I am a Certified Personal Trainer and founder of Session 41 LLC, a Naples Florida based fitness company. I am certified through W.I.T.S., an NCCA accredited institution. I have years of experience working with clients of all ages and backgrounds, ranging from seniors to children. My firsthand experience in training and competing in triathlons has given me insight into the practical application of biomechanics, mobility, and strength training for performance enhancement. I have a background in injury prevention, not by choice, and am passionate about helping others avoid chronic pain. No matter your current fitness-level, I believe everyone should think of themselves as an athlete and, therefore, train like one.
Disclaimer: The information contained in this blog for informational purposes only. Use information discussed here at your own risk. One should always consult a qualified Healthcare Professional before beginning any exercise program. Content published by Session 41 LLC should never be used as a substitute for proper clinical attention.
