What is Flexibility?
At AMN, we define flexibility as strength at end ranges of motion. In a more holistic sense, however, flexibility is freedom.
The more strength we have at end ranges of motion, the more at ease our bodies can adapt to new movements – we can ultimately perform existing movement skills to greater quality. It allows us to explore extended positions of the limbs, allows us to flow effortlessly from one position to another; all of this with a reduced need for strength… whilst looking bendy and efficient.
When we lack flexibility, it feels as though our bodies fight back at us – Our minds are saying: ‘There is no way I can do that!’ We are so ingrained in our little movement box, that when faced with a movement task that ventures astray from the typical small range of motion, we put serious strain on our body. In the end, we hurt ourselves.
Truth be said, flexibility is a poorly understood and poorly executed pursuit within the health and fitness industry. This has resulted in it being demoted from an important primary physical attribute, to the cursory towel biting hamstring stretch at the end of a training session.
When we look outside of the health and fitness biz, we find a lot of flexible people in dance, gymnastics and martial arts. There is a huge amount to learn from the way these practices approach movement and flexibility training… Unfortunately, for most of us, it is hard to dedicate 6+ hours per week that a gymnast may dedicate to flexibility work.
AT AMN, WE DEFINE FLEXIBILITY AS STRENGTH AT END RANGES OF MOTION. IN A MORE HOLISTIC SENSE, HOWEVER, FLEXIBILITY IS FREEDOM.
What we’ve done at AMN is taken inspiration from these disciplines, and paired them with a neurological rationale… Ultimately producing a five-step process to gaining flexibility. This is for the typical personal training client… The type of client that you and I work with.
This is also the process that I utilise to improve my flexibility – because let me tell you – I am not the naturally bendy type. I also skipped the official dance and gymnastics training as a child, that I now see serves my colleagues so well throughout adulthood.
The Five Steps Process to Gaining Flexibility
Step One – Define a position specific goal
This is a very important part of the process. It defines where your starting point is and what the end goal should be, and therefore serves as a bench mark of progress.
While there are a whole host of positions you could go for, we chose the pike fold, the straddle pancake, the bridge, and the squat as the four primary specific positions to work towards. These may vary depending on your goal; for the purposes of AMN movement training, these positions work synergistically with gymnastics strength – skills we promote in our Fundamentals Pro exercise program, with movements such as handstands, straddle positions, skin the cat etc.
Step Two – Joint mobility sequencing
Here’s where the first neuro-rationale comes in. A joint mobility sequence is a single or series of movements designed to reduce levels of resting tension in the muscles. We take this step as we deal with adults… Tight, inflexible adults.
When we perform a joint mobility sequence, we utilise novel and complex movement patterns that are proprioceptively stimulating to the brain. When it comes to movement, a stimulated brain is a brain which is paying attention.
The end-result of practicing novel and complex movement with minimal tension: improved muscle recruitment and reduced muscular tension, local to the drill and elsewhere in the body.
This prepares the system to be more responsive to stretching protocols.
Step Three – Contract-Relax stretching
Contract-relax stretching takes the muscles in to a lengthened position and then contracts the stretching muscle against resistance.
This process increases tension in the muscle while stretched, and stimulates the Golgi-tendon organs (GTO’s). The GTO’s are part of the neuromuscular system which are sensitive to tension in the muscle tissues. When we stimulate them with contract-relax techniques, we reduce the sensitivity of the muscle spindles to stretch and relax the alpha motor neurons, which are the other parts of the neuromuscular system governing your current ranges of motion.
WHEN IT COMES TO MOVEMENT, A STIMULATED BRAIN IS A BRAIN WHICH IS PAYING ATTENTION.
The net result is the ability to move the joint in to a new range of motion, in which the process may be repeated. When it comes to gaining strength at end range of motion, flexibility and contract-relax protocols form an imperative part of the peripheral nervous systems (PNS) education.
The PNS must learn how to take the brakes off the muscles when we lengthen them. Thus, we need to speak the right language in an effort to communicate the right message. Learning to contract and relax in lengthened positions forms a part of this dialogue.
Step Four – Loaded stretching
Now back to the bit about strength at end range of motion – Let me paint you a picture: If you can get your foot in your mouth… and then on top of this have the ability to contract your glutes… that’s strength at end range of motion!
Strength at end range of motion is definitely a skill that can be learnt and trained.
When we can contract appropriately in lengthened positions, we have control of the tissues and joints. This equates to trust between the nervous system and the muscles. Trust results in reduced tension, and fight from your own body. After that, the funky contortions are endless…
Loaded stretching further increases stimulation to the GTO’s through dynamic ranges of motion in full stretch positions. It is different to contract-relax stretching as it is void of the complete relaxation phase.
Tension is increased though the addition of external load and controlled as the body is taken through increasing ranges of stretch. Once an external load is incorporated and movement utilised, load sharing between the agonist and antagonist muscles is completely altered – as is the demand on core activation.
WHEN IT COMES TO GAINING STRENGTH AT END RANGE OF MOTION, FLEXIBILITY AND CONTRACT-RELAX PROTOCOLS FORM AN IMPERATIVE PART OF THE PERIPHERAL NERVOUS SYSTEMS (PNS) EDUCATION.
In this part of the process – Strength can be developed, and increased range of motion realised at a faster rate, in comparison to with no external loading. It also allows us to utilise load and volume progressions, which is incredibly useful feedback for progress.
Step Five – Integrated movements
Here’s the bit about freedom…
Having worked on reducing overall tension with mobility sequences, re-educating the sensitivity of the neuromuscular system to stretch with contract-relax stretching, and increasing strength in new ranges with loaded stretching, Integrated movements provide context in which to utilise new flexibility.
When context is provided to movement, it tends to improve. This is the difference between working on the parts and integrating the whole. For example, if you ask someone to lie down and show you their active straight leg raise range, and then compare that range to what is achieved if you provide them with a target to reach towards, they will inevitably perform better when the movement has context.
As a movement is practiced, less attention is placed on the specifics of how tight something feels. Integrated movements are an expression of flexibility – this is important in demonstrating to the client that they are very well capable of moving with increased levels of freedom.
Fluidity and efficiency in movement, through increasing ranges of motion is the kind of flexibility that people want and should work towards. Static positions are useful in defining progress – but enhanced movement capabilities are where you experience the rewards of improved flexibility.
How long does it take?
Like all health and fitness attributes, people have varying natural abilities and starting points – Flexibility is no different. With this in mind, it naturally takes some people longer than others and some will have to focus more or less on different aspects of the process above.
But, no matter what the starting point is – a neurologically sound approach to flexibility training, that is sensitive to the typical personal training client, provides gradual progress – with no wasted time on ineffective methods.
When it comes to flexibility, you get out what you put in. It is an extremely important physical attribute that should be at the forefront of the movement aspect of health and wellness programmes.
Personal trainers have an amazing opportunity to significantly impact their clients’ strength and flexibility progress. I know that many of my current and past clients have been absolutely shocked at the amount of progress they have made in these two departments… If you can make your client achieve something that they’ve never before thought was ever possible… it’s a pretty good feeling. Especially when it comes to improving flexibility – something many people think you are either born with… or without!
FLUIDITY AND EFFICIENCY IN MOVEMENT, THROUGH INCREASING RANGES OF MOTION IS THE KIND OF FLEXIBILITY THAT PEOPLE WANT AND SHOULD WORK TOWARDS.
Our Fundamentals Pro course is a comprehensive guide to Strength & Flexibility with an emphasis on gymnastics based skills.
Created specifically for Personal Trainers that want to expand their knowledge in these fields, and differentiate themselves from the norm; this course contains over 100 video tutorials, a comprehensive manual delving into neuroanatomy, program design and gives an in-depth understanding of movement and how that can positively affect the Brain and Nervous System.
