Improving functional ranges of motion

Improving functional ranges of motion involves enhancing not just flexibility but also strength and control within that range. Here are some insights and steps from the Mind Pump hosts:

1. Identify Limiting Factors:

   • Often, issues in one area (like hips) might actually originate from another (like ankles and feet). It's crucial to target all relevant muscles and joints (1).

2. Use Full Range of Motion:

   • Training with a full range of motion under load builds true functional flexibility. For instance, a deep squat under control can improve both mobility and strength better than partial squats (2).

3. Gradual Progression:

   • Gradually increase your range of motion by practicing slow, lightweight movements. Hold new postures and engage muscles maximally to increase strength within those new ranges (1).

4. Strength with Mobility:

   • Strength training in varied planes of movement avoids tightness and improves functional flexibility. This ensures your muscles support a wide range of motion, reducing injury risk (3 4).
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       1

       Unlocking Deeper Squats

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       2

       Strength and Mobility

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       3

       Functional Flexibility Explained

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       4

       Functional Flexibility Benefits

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       5

       Functional Flexibility Explained

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5. Functional over Passive Flexibility:

   • Functional flexibility means having both range and strength, preventing injuries. Static stretching alone doesn't build this functional strength and might increase injury risks if not combined with resistance training (4 5).

In summary, integrating controlled, full-range strength training into your routine effectively increases both mobility and functional flexibility, essential for safe and efficient movement in daily life.