What do you do if you need flexibility in functional training?

Adding Pilates,Yoga and Barre routines automatically infuse balance and flexibility and strength into your workouts. Many people focus on forward movement like cycle, running walking and little side to side movement and forget to focus on stretching. Stretching is best to incorporate into a workout once your a little bit warm so your muscles are ready to lengthen. A well rounded workout should include strength, mobility, balance, lateral movement, body weight strength like planks, and stretching.

First identify why you need more flexibility. Perhaps your schedule has become unpredictable, or you're facing new physical limitations. Understanding the 'why' can guide you in making informed adjustments to your functional training program. Secondly incorporate different types of exercises and training modalities to keep your body guessing and your mind engaged. This not only prevents boredom but also ensures that you're developing a well-rounded fitness base. From yoga to high-intensity interval training (HIIT). Ultimately don't hesitate to seek guidance from a fitness professional. They can provide personalized advice and help you design a program that accommodates your needs while still helping you reach your fitness goals.

A muscle must be able to shorten and lengthen at an optimal length if our goal is to improve flexibility. Muscle spindles are "stretch detectors" of the human body. While the golgi tendons are like a feedback system that monitors and maintains muscle force. Incorporating body awareness and safely training muscles at it's optimal length range allows the muscle to relax. Thus giving you a sense of improved mobility and flexibility.

To add flexibility to your functional training, incorporate dynamic stretches like leg swings or arm circles before workouts. Include exercises that promote mobility, such as lunges or shoulder rotations. Practice yoga or Pilates to improve overall flexibility and balance. Stretch regularly after workouts to maintain flexibility and prevent injury. Listen to your body and adjust your routine as needed to accommodate your flexibility goals.

(Assuming it's body flexibility) Assess the to identify limitations. Set a treatment plan- myofascial release, home based program to maintain mobility and continue with movement.

After an assessment, in case I find the guy or gal needs to become more flexible to do certain movements, this is how we approach things: 1. Start with dynamic moves to work on range of motion around the joints where we lack flexibility. 2. Our general workout - sticking to how much the body is capable to do. 3. End with 2/3 static stretches - not overdoing. I make my clients understand that this will improve further with patience & practice and we keep doing it.

Incorporate "movement snacks" into your day to improve flexibility and maintain consistency. Set reminders for short stretches or exercises targeting tight areas like hips and shoulders. Rotate movements to engage all muscle groups. Focus on consistent, not perfect, stimulus—regular activity over time leads to better flexibility. Use simple, enjoyable exercises you can do anywhere to keep the routine engaging and effective.

Use full range of motion and modify exercises to achieve the desired position. Example: deep lunge or a heel elevated goblet squat with and overhead weight to achieve perfect squat stance and upper back mobility. Over time reduce the assistance. Rowing movements with full shoulder blade pro- and retractions for upper back mobility, Y raises or Trap raises as well as band assisted overhead pressing or wall sliders for shoulder / trap mobility.

Once the need is assessed and the problem is found, it’s crucial to begin the process as soon as possible. This may come from mobilization modalities before the workout to specific flexibility days and the correct static stretching after the workout. Finding out what areas need the most help first can help you structure and strategize your modifications on those specific days over other areas. Finding a few minutes to complete a quick and effective all around flexibility workout can yield positive benefits.

To infuse flexibility into your training, diversify your exercises and modalities to keep your body challenged and your mind stimulated. This approach not only wards off monotony but also fosters a comprehensive fitness foundation. Embrace a spectrum of activities, spanning from yoga to high-intensity interval training (HIIT), for a versatile and enjoyable routine. By incorporating various disciplines, you stimulate different muscle groups and energy systems, promoting holistic development. Explore new activities regularly to maintain excitement and adaptability in your fitness journey, ensuring sustained progress and engagement.

Definitely, we need variety. I have spoken earlier on how I modify workout routines depending on client goals. Now.. we cannot simply keep doing the same mobility drills & stretches daily. This is same as we can't keep doing same muscle group workouts daily. So, we can target one area each day and workout around that.

It's a given that flexibility will always be a necessary part of any functional training. What better way then to pick and choose from a multitude of avenues to get it done. I personally love the TRX as the ideal exercise tool to move the body through fully functional movements with flexibility integrated automatically. Talk about a time savor! Plus, there are thousands of ways to perform and improve flexibility with it. Now that's spice added!

Training is like a 'Street Fight', to triumph you use whatever means allows you to win the 'fight'. I'm not, of course advocating bad sportmanship or cheating, but 'purist' forms of exercise selection rarely work.

It's a myth that a Personal Trainer also has whole day to workout. We all have a busy schedule. We can at max take out 1 to 1.5 hours to work out and that's it. We don't need anything more than that. Same is what I follow for my clients. We even manage workouts in 20 mins on certain days. It's about getting it done even if it is super short and scrisp.

There are so many variables to this and so many 'Masters' to placate. Flexibility...again ... in scheduling is paramount. many Trainers negate, press, photo-shoots, plane flight dramas, daily health variables, the list is endless.

I mentioned this on routine modification section as well, everything should be done in a range the body permits. Overdoing anything does more harm to the body. Even while trying to increase flexibility... using weights, or moving the body parts in a certain range of motion that the body is not accustomed to can be overwhelming. Relax... take time to train. Everything improves with practice.

Recognize the signals of fatigue, stress, or overtraining, and be open to modifying your plan accordingly. If you're feeling depleted, it's okay to opt for a lower-intensity workout or take an additional rest day. Prioritizing your body's cues helps prevent injuries and burnout, fostering long-term sustainability in your fitness journey. By honoring your body's needs and adjusting your training as necessary, you cultivate a balanced approach that promotes both physical health and mental well-being.

Understanding your body as well as your clients can prove beneficial when it comes to recovery. It’s important to understand the benefits of rest days as well as active recovery days like light jogging or flexibility/mobility days to maintain safety and efficiency in training. If you’re having an “off day” it’s perfectly fine to take an extra day or to modify the workout to be slightly less intense. Days like those are perfect for mobility and flexibility work.

In the same way that no two bodies are the same, no two days are the same. A Winner always wants to win. Listen to them, they're not being slack if they say they want to take rest, programme manipulation etc.

There is no alternative to proper guidance. Why I say so? 1. It saves time, lot of time. 2. You do not keep repeating the mistakes. 3. From day 1, you are on the right track to success. Proper Guidance = Shortcut to Success.

Proper guidance is such an underrated aspect of proper training and conditioning. Choosing the right coach/trainer can make or break a person. It’s extremely important to seek out those with your best intention at heart and whose sole goal is to watch you succeed and improve over time. Having someone there to coach you through proper movements will back your fitness level improve tremendously.

Understand that flexibility and strength go hand in hand. Not only that, but you should train flexibility in the same way you train strength. - Stretch in sets and rest between them. - Give yourself rest days and don't stretch the same areas twice in a row. - Use progressive overload. Being more flexible will make you stronger. And if you do it right, the opposite can be true too.

Functional training, when done with weights light enough to allow for proper body positioning and control, will develop more flexibility and ROM on its own. As you strengthen each joint through the range of motion it has, the body will increase your range of motion Of course a proper warm up is essential so the soft tissue is ready to work and proper form needs to be consistent but doing functional training itself will increase your flexibility

Agree ??! The tough part is getting people to realize what that form is and how to dial back the weight to get the proper ROM. Most people need a great trainer to show them!!

In a recent systematic review conducted by Vetter et al. (2022), the efficacy of eccentric training on flexibility was investigated. The findings were compelling, with 16 out of 18 studies demonstrating significant improvements in both strength and flexibility, particularly in the lower limb. If you're seeking to enhance hamstring flexibility, several effective options abound: -Single Leg Romanian Deadlift -Stiff-Legged Deadlift -Nordic Hamstrings -Prone Hamstring Curl Incorporating these exercises into your functional training regimen can pave the way for notable flexibility gains.

There’s couple of things that everyone needs to know when it comes to flexibility: It’s mostly genetics so whatever you do won’t make a big difference. There’s no magical formula for improving your flexibility. No foam rolling, Theragun or similar accessories, endless stretching etc. What is going to help on the other hand is strength training and full range of motion under heavy weights. Also some specific exercises for certain joints and/or loading tendons with isometrics can help at a certain degree. And, of course, it takes some time and patience like everything else in physical activity.