3 Dynamic stretches to extend your range of motion gmb fitness q gas station

#

We’ve helped tens of thousands of clients get more flexible, without the headaches and frustrations that usually go along with typical stretching regimens. And in this article, we’ll show you a better way to improve your flexibility than you’ve probably tried before.

Many people think flexibility is about being able to do the splits or crazy contortionist backward bending. But unless you’re planning to quit your job to become a circus performer, that level of flexibility will never be necessary for your daily life.

Whatever your life looks like, you need access to enough mobility to be able to do the things you want to do with ease. This will not only make your life a lot more pleasant, but it’ll also protect you from injuries that may result from trying to force things.

Stretching works when done right, but if your efforts don’t match your needs, or you can’t actually stick to the program you’re working on, you’ll never make the progress you want. And that’s when people say things like, “stretching doesn’t work.” Common Myths About Stretching

There are many misconceptions about stretching and getting more flexible, but we’ll just look at a few here. When you read an article or hear someone talking about why you shouldn’t stretch, they’re usually going to be coming from one of three main arguments:

Yes, that’s right. Anything can be dangerous if you do it wrong, and stretching is certainly no exception. Sure, I’m guilty of cherry picking extreme examples above to make my point (logical fallacies can be fun sometimes), but anyone who claims outright that all stretching is dangerous is at least as guilty.

This is the logic of certain “tactical” schools of thought on the subject of warming up–that if train your body to rely on warm-up stretches before it goes into “action,” you won’t be able to do the things you need to do when push comes to shove.

As the argument goes, muscles don’t actually stretch; a fully relaxed muscle is up to 50% longer than a muscle in its typical semi-contracted state. Therefore, “stretching” a muscle doesn’t so much elongate its fibers as it simply trains them to hold less unnecessary tonus.

We “stretch” in order to increase our functional range of motion of various joints in various positions. Yes, we could probably come up with much more accurate and technical-sounding ways to describe that, but we’d much rather spend our time designing super-effective programs, testing them with real people, and teaching them to our clients.

There are many movements you could use, but the following three are great for targeting some of the most common flexibility concerns for many people. Working on your flexibility in this way is a lot more fun (so you’re more likely to stay consistent with your practice), and adjustable to your particular needs (so you’re more likely to get what you need out of your practice). Bear

With the Monkey, you’ll start in a bodyweight squat (go as deep as you can), then place your hands on the ground in front of you and to the side. If you are moving to the right, you’ll place your left hand in front of your right foot, then hop your feet to the right, landing with your left foot behind your right hand.

If you have tight lats, for instance, a variation of the monkey that would be great to work on is the monkey cartwheel, where you reach your arm overhead to create the momentum for the cartwheel. This creates a nice stretch in the lats. Frogger

Working on these locomotive movements will help you improve your overall flexibility (along with strength, motor control, and general movement quality). As you practice these movements, you’ll likely discover specific areas that are particularly tight.

If stretching for hours on end just hasn’t worked for you in the past, locomotive movements like we just saw are a great way to “trick” your body into improving flexibility without all the frustration that can often accompany a standard approach to stretching.