WHAT TO STRETCH & WHAT TO STRENGTHEN FOR ULTIMATE PERFORMANCE LIVING

I really like this idea of HIGH PERFORMANCE LIVING, the idea that we can make small, consistent changes to our mind, body and lifestyles so that we can live a fuller, more focused and productive life.

In my last blog, I spoke about ways to AVOID GETTING INJURED when you exercise… and I’d like to expand on that idea a bit more.  I might GEEK OUT a little bit here, but I feel this is an important concept to understand when it comes to how we approach our workout.  This goes a little deeper than just discussing chest press and bicep curls, and I am hoping you will enjoy a deeper understanding of ways to approach your workout  that keep you injury free and performing at the highest level.

If we start with the feet and move our way up the body, you will find joints or structures of the body that have a lot of MOBILITY, providing movement, and others that lack mobility but instead, provide STABILITY for the body.  In fact you’ll find they literally alternate as you move up the body.

Here is what I mean:

• Foot – Stability

• Ankle- Mobility

• Knee- Stability

• Glutes / Quads / Hip – Mobility

• Lumbar Spine – Stability

• Thoracic Spine – Mobility

• Shoulder Blade / Scapula – Stability

• Shoulder – Mobility

I think you get the point.  Now here’s the rub:  the areas of the body that have more mobility must REMAIN mobile – if they get tight or injured, the body will try to find motion either above or below this area.  And the parts of the body that provide STABILITY are not really designed to move.  This is why tight legs and hips can result in tightness in the lower back, because when your hip is refusing or unable to move as it should, the body asks the lumbar spine to step in and help out.  And because it’s not designed to do that, it FREEZES UP as way to protect itself.

Make sense?  So when it comes to training your body, think of doing exercises that enhance the MOBILITY AREAS so they can move and remain mobile.   Give the areas that require STABILITY exercises that strengthens these muscles in a way that prevents them from moving.

Here is good example:  a guy comes in and wants to do his regular workout, but has low back tightness.  After a quick assessment, I see his hips are locked up (tight and lacking movement) so I give him some mobility exercise for his quads, adductors (inner thigh) and hamstrings.  These are NOT strength exercises… these are designed to INCREASE ROM (range of motion) using weights, dumbbells or cables through movement.

Once the hips open up and start moving again, I can next focus on strengthening his Lumbar Spine and strengthening its ability NOT to move.  A few ways to do this is through the use of low level resistance that is constant and requires the body to tighten ISOMETRICALLY.    A good example would be holding a plank or TRX plank for 30-45 seconds.  The benefit of the TRX plank is that it provides more opportunity to AVOID moving than just keeping your feet on the ground in a traditional plank.

Here are some examples of Mobility and Stability moves:

Mobility

• foam roll glutes, quads and adductors
• active stretch – walking lunge and reach
• active stretch – elbow lunge to hamstring
• active stretch – glute cross over

Movement

• Multiplaner lunges (with light weights) – 2 sets of 16 reps (4 front, 4 side, 4 rear, 4 turning or transverse), alternating legs
• Lateral Tube Walk (using a mini band) – 2 sets of 16 reps

Stability

• TRX – Plank Variations – 30-45 seconds
• Stability Ball Hip Bridge Hold – 30-45 seconds