Is Functional Flexibility the Best?

What’s better, having flexibility that relates to specific activities like sports and daily activities, or being able to touch your toes like they have you do in gym class? This question is kind of like asking if you’de rather have a 3ft whip and be really good at using it, or would you rather have a 6ft whip and only be ok with it? Personally I would rather have a 6ft whip and be able to use it well.

 

How the heck does that relate to muscles? Well, the muscles are the whip, and the ability to use the whip is how functional you are. So you would obviously like to have longer muscles and greater function because it doesn’t matter how functional you are; if your muscles are relativley short, your function cannot reach its potential. And functional stretches cannot reach their full potential of elastic length due to the movements inhibiting some of the relaxing mechanisms. Only static (not moving) stretching can reach the muscle’s full length.

 

Luckily there is a way to get them both without spending lot’s of extra time on them. Simply put, do functional stretching as a warm-up or even a workout and do static stretching as a cool-down or on its own. Check out below some examples of each and please feel free to contact me with any questions about how to train for flexibility;

Static Stretching (cool down)

Static Forward Bend Stretch

 

Static Hamstring Stretch

 

Functional Stretching (warm up)

 

 

 

Foam Roll Self-Myofascial Release for Runners, Cyclists, and YOU.

This routine is for anyone who uses their legs and wants to keep them injury free and strong. Ideally done post workout, these foam rolling exercises can be done first if the legs are really tight. Do 2-4 times per week for maximum benefits.

Foam Rolling the Hip

Posterior hip (the right hip in this pic) self-myofascial release (foam roll in red).
The more the left leg is bent and the more the person leans towards the crossed leg, the more intense the experience!
Roll around looking for tender spots, once you find one, stay on it and breeeaaathe it out.

 

Foam Rolling IT Band

IT band and lateral quad self-myofascial release (foam roll in red).
Roll up and down looking for tender spots, once you find one, stay on it and breeeaaathe it out.
Always roll with the most pressure towards the heart so you encourage the natural return of lactic acid and blood flow.
DON’T ROLL OVER THE KNEE JOINT.

 

Foam Rolling the Quads

Anterior Quad self-myofascial release (foam roll in red).
Roll up and down looking for tender spots, once you find one, stay on it and breeeaaathe it out.

 

Foam Rolling the Obliques

Lateral Obliques and Low Back self-myofascial release (foam roll in red).
Roll up and down looking for tender spots, once you find one, stay on it and breeeaaathe it out. 

DON’T ROLL INTO THE RIBS. STAY IN THE SOFT SPOTS.

Foam Rolling the Spine

SPINAL self-myofascial release (foam roll in red).
Roll up and down like you’re rolling out dough! Time your breath with the rolling so you don’t hold it.