This doesn’t mean that flexibility training is unimportant; rather it means that mobility must be accompanied with stability. Otherwise the outcome of improved mobility will be lost within a few hours of completing the stretching protocol. The movements in the video and my upcoming blog are formed around the concept of stabilizing and removing instabilities of the spine & the lumbo-pelvic hip complex. The goal is symmetrically strengthening the supporting structures before attempting improvements in flexibility and therefore creating mobility improvements that last. Here are a couple of mobility rules to keep in mind when stretching:
- Remove muscle asymmetries first. I prefer a symmetrical tight person over a bendy asymmetric one. If the left quad is tighter than the R, stretch the L 2x as much
- When performing a stretch focus on stabilizing the joint or an adjacent joint. For ex. during the Dead Bug, keep the spine neutral (no change in posture) but allow the legs and arms to move freely away from each other. The same applies for the Bird Dog.
- Never perform static stretches just prior to functional, high intensity, high velocity training (i.e. Pandora’s Box). Some form of dynamic warm-up is required, minimally after static stretching. Ideally save the static stretches for the post workout bendiness.
- Flexibility is analogous to an iceberg – there is so much more going on underneath the surface.
Good luck, have fun, and remember exercises are only as effective as a person performing them. I always recommend fitness goers seek professional assistance when performing finely detailed movements, especially if they have been suffering from long-term pain.