Flexibility / Mobility / Stretching Exercise Programs in Port Washington
Come down to Competitive Edge Athletics in Port Washington to help you with Flexibility exercises, Mobility exercises and Stretching exercises.
What are Flexibility and Mobility?
We use the term “flexibility” to refer to the total available range of motion around a joint. However, flexibility does not necessarily translate to moving well. We use “mobility” to express how well you can move through the appropriate functional range of motion for a joint within a given movement pattern.
Why are Flexibility and Mobility Training Important
To get the most out of your body and training for life and sport, you must make flexibility and mobility training part of your workout program. In order to perform exercises or physical activities pain and injury-free, you need to have the appropriate level of flexibility and mobility to go through the full range of motion. If you don’t, you will either short-stroke the movement or force yourself through it. As a result, you won’t move or feel better and could potentially injure yourself.
Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there is a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization:
* Soft Tissue Work
* Joint Mobilization
Mobility or mobilization is not to be confused with warm-up. The primary focus of mobility is to improve positions thereby improving power output and performance. Warm-up is designed to prepare the body for movement, it does not solve positional problems. Most group classes involve a warm-up consisting of dynamic range of motion movements, which will certainly help to prepare you for the impending training session.
Best Stretching Techniques for Flexibility
Hip Flexor/Quad Stretch
Kneel on floor with both knees bent, shins on floor. Lunge right leg forward, so right knee is bent 90 degrees in front of you, right foot is flat on floor directly under knee, and left leg is still bent underneath you, parallel to right. Place both hands on top of right knee and press back hip forward, leaning into stretch, keeping torso upright. Hold for 30 seconds; release. Do three reps; switch legs and repeat.
Stretches hip flexors, quads, hamstrings
Bridge With Leg Reach
Lie face-up on floor with knees bent 90 degrees, feet flat on floor, arms extended by sides. Extend right leg in front of you, and then slowly lift hips toward ceiling until you form a diagonal line from right knee to right shoulder, pressing upper back into floor and opening up chest. Lift right leg straight up toward ceiling; lower. Do 10 controlled reps, holding the last rep for 10 seconds. Switch legs; repeat.
Stretches chest, abs, hip flexors, glutes, legs
Seated Trunk Twist
Sit tall on floor, abs engaged, and legs extended and together in front of you. Rotate ribcage to right, keeping nose in line with breastbone and abs engaged. Lift ribcage off hips to rotate further to right, growing taller, twisting as far as possible. Return to center; repeat to left to complete one rep. Do 10 reps, holding final twists for 30 seconds each.
Stretches back, abs, obliques
Stand tall with feet hip-width apart, knees slightly bent, arms by sides. Exhale as you bend forward from hips, lowering head toward floor, while keeping head, neck and shoulders relaxed. Wrap arms around backs of legs and hold anywhere from 45 seconds to two minutes. Bend knees and roll up slowly to release.
Tip: If you're not comfortable reaching that far, bend knees more and/or place hands on elevated surface, like yoga blocks.
Stretches neck, back, glutes, hamstrings, calves
Sit tall on floor with soles of feet together, knees bent out to sides. Grasp feet with hands, engage abs, and slowly lower body toward feet, going only as far as comfortable, and then holding there for 45 seconds to two minutes. Slowly release. If this pose is uncomfortable for you, elevate hips onto a couple of blankets, and then try again.
Stretches neck, back, glutes, hamstrings, thighs
Lie faceup with knees bent, feet flat on floor. Cross flexed right foot over left thigh, hook arms around left hamstring, and lift left foot a few inches, keeping back and shoulders on floor. Gently pull right leg in toward you, until you feel a stretch; hold for 45 seconds to two minutes. Lower back to start, switch legs and repeat.
Stretches lower back, hips, glutes, hamstrings
Lie facedown on floor with hands in front of shoulders, fingers facing forward, legs together and extended behind you. Press into hands to lift belly off floor. Keeping abs engaged, shoulders down and pelvis grounded, lengthen upper body away from mat, reaching out and up from crown of head. Draw shoulder blades together, opening chest. Hold for 30 to 45 seconds; release. Do five reps.
Stretches shoulders, back, chest, abs, obliques, hip flexors
Standing Triceps Stretch
Stand tall with feet hip-width apart, arms extended overhead. Bend right elbow so right palm lands on upper back. Reach left hand over to grasp just below right elbow. Gently pull elbow back and toward head; hold for about 45 seconds. Switch arms and repeat.
Stretches neck, shoulders, back, abs, triceps
Twisted Arm Stretch
Sit (or stand) tall, with abs engaged, legs crossed and shoulders down. Extend arms out to shoulder level in front of you and cross right arm over left. Lock elbows, lift hands toward ceiling, and then work to twist hands around until palms face each other. Hold for about 45 seconds; unwind and repeat on other side.
Stretches shoulders, back, triceps
Standing Thigh Release
Stand tall with abs engaged, feet together, arms by sides. Bring right heel toward butt and grasp top of foot with right hand. Extend left arm overhead (or place on chair) to help balance. Press right foot into hand to increase stretch along front of thigh. Hold for about one minute; release, switch sides and repeat.
Stretches back, abs, hip flexors, glutes, quads