Our Ultimate Guide to Flexibility & Mobility

Welcome to our comprehensive guide into the world of flexibility and mobility! Whether you’re an athlete, a fitness enthusiast, or someone just looking to improve your everyday movement, this guide is designed to equip you with the knowledge and techniques needed to enhance your physical performance and overall well-being. It is best to incorporate both flexibility and mobility techniques into your fitness routine for short- and long-term benefits, so let’s take a look at how flexibility and mobility can help you become an even better version of yourself! 

Our Top 5 Benefits for Adding FLEXIBILITY Techniques Into Your Fitness Routine:

1. Improved Range of Motion: Regular stretching increases flexibility and range of motion for joints and muscles, which leads to better movement efficiency.

2. Reduced Risk of Injury: Regular stretching improves muscle elasticity as well as mobility of joints, reducing chance of injury (i.e., sprains, strains).

3. Correct Muscle Imbalances: Regular stretching decreases muscle imbalances and aids in correct alignment and posture. Better alignment and posture reduces strain on the spine and supporting muscles. 

4. Alleviation of Muscle Tension & Discomfort: Regular stretching can help alleviate muscles soreness and aid in recovery by increasing blood flow to muscles, removing waste products (i.e., lactic acid) and assisting in relaxation of the muscles.

5. Stress Relief: Regular stretching can encourage deep breathing, mindfulness, and relaxation, which releases muscle tension and stress.

Our Top 5 Benefits for Adding MOBILITY Techniques Into Your Fitness Routine:

1. Improved Joint Health: Regular mobility exercises aid the muscles in moving through their full range of motion, which helps to reduce stiffness and keep joints lubricated. 

2. Improved Athletic Performance: Regular mobility exercises help to increase overall flexibility leading to more efficient and effective movement patterns. The better you can move, the better your athletic performance.

3. Reduced Pain: Having pain and poor mobility in one area (or joint) tends to have a domino effect and cause pain in other areas of the body. Training our joints to go through their full range of motion helps to protect against pain and poor mobility. 

4. Improved Body Awareness: Regular mobility exercises help to increase your body’s balance, posture, and movement efficiency, leading to greater overall well-being. 

5. Reduced risk of injury: Regular mobility exercises increase flexibility. The more flexible your tissues are, the more freedom of movement you can have, leading to a reduced occurrence of injury.

What Type of Flexibility and Mobility Techniques Should You Incorporate Into Your Fitness Routine and When Should You Do Them?

Dynamic Stretching

• Dynamic stretches are active movements that warm-up the muscles, joints, and the nervous system, preparing the body for the demands of exercise by increasing blood flow.

• Dynamic stretching is ideal to perform before a workout or training session and should try to mimic the types of movements in the training session. 

• The benefits of dynamic stretching include:

  • Increased mobility and flexibility

  • Improved balance, agility, and stability

  • Increased heart rate

  • Reduced muscles soreness and stiffness

  • Reduced risk of injury

Static Stretching

• Static stretches are fixed movements that focus on one particular muscle or muscle group. 

• Static stretching is ideal to perform after a workout or training session as this type of stretching helps the cardiovascular system return to its normal resting state and supports the removal of metabolic waste (one of the causes of post-exercise muscle soreness).

• The benefits of static stretching include:

  • Increased range of motion

  • Decreased stiffness in the muscles and tendons

  • Reduced risk of muscle strain injuries

Our Flexibility and Mobility Tips and Strategies for Success:

• Consistency is key!

• Always warm-up before stretching, unless stretching after training. A 5 minute cardio session or brisk walk will help to get the blood flowing and warm the muscles.

• Start slow when incorporating new exercises into your training.

• Make sure to breathe while you are stretching!

• Form and technique are of utmost importance! If you cannot complete a full set of exercises with proper form and technique, it is better to complete the number you can do properly over completing exercises with improper form.

• Modify exercises if necessary - if you cannot get up and down easily off the floor, there is most likely a modification for that stretch or exercise. Ask a certified trainer (like us!) for recommendations.

• Do not overstretch and go beyond your capable range of motion. You can and should experience mild discomfort, but stretching should not be painful.

• If a stretch or exercise is painful - STOP! Do not continue with stretches or exercises that cause pain.

Looking for a great flexibility & mobility program to add to your training?! Check out our 2fast twins® training plans here. Remember, consistency is key! If you incorporate flexibility and mobility into your routine regularly and listen to your body, you will notice improved flexibility, reduced discomfort, and overall enhanced performance. By investing time into these exercises, you are working towards becoming a stronger athlete, while promoting overall well-being and longevity into your athletic pursuits.

💙❤️ Kelly and Alayna