There’s more to fitness than just pure strength – flexibility and mobility matter too. In your teens and early twenties, your body recovers rapidly and you’re still naturally flexible. But as the years pass, even basic movements like squatting and lifting can become labored and difficult.
Firefighters often suffer from the “it won’t happen to me” syndrome – but it will. If you want to spend three decades in this dangerous and physically demanding job, you’ll have to be aware of the roles flexibility and mobility play in preventing injuries.
Flexibility
What is it?
Flexibility refers to the ability of a muscle to lengthen without breaking or tearing. Being flexible allows you to move your body throughout space with relative ease. As we age, flexibility tends to decrease, making activities of daily living (ADL) increasingly difficult and painful.
Why is it important?
Flexibility is involved in everything from the most complex power movements involved in sports, to the most mundane, everyday activities like using the restroom. It’s important to include flexibility training such as stretches, dynamic warmups, and full range of motion (ROM) activities into your exercise program in order to maintain a healthy lifestyle. Loss of flexibility often results in a decrease in quality of life. Lacking flexibility can cause aches and pains when moving around and can also lead to severely limiting injuries.
How do you improve it?
The best way to improve flexibility is to never lose it; so never stop moving and stretching on a daily basis. Unfortunately, that may not always be the case for everyone. If you have already lost significant flexibility or may not be very flexible currently, there’s good news: there’s still time to get it back!
First, begin by identifying the physical problem area(s). These areas will likely be in pain, tight, stiff, and/or sore. Most common areas in need of increasing flexibility are the neck, shoulders, hips, and low back, and hamstrings.
Once you have identified the areas that you need to improve, incorporate light stretches and dynamic movements targeting these areas into your workout regimen. If you don’t already have a workout routine, begin one. Add a dynamic warmup to the beginning of your program, and include 5-10 minutes of static stretching at the end.
Guidelines for flexibility training
• Don’t overdo it; work within your limits.
• Pay attention to your breathing. Exhale as the muscle lengthens to assist in relaxation.
• Choose flexibility exercises from all muscle groups, improve everywhere.
• Warm muscles lengthen more easily and with less discomfort. The best time to do flexibility training (static stretching) is after your workout.
There are many methods of flexibility training that promote relaxation, such as yoga, meditation, Pilates, and breathing techniques. Gradually progressive programming is the key to success, so wherever you are, that’s right where you begin. You should start seeing improvements in just the first week of stretching!
Mobility
What is it?
Joint mobility is the ability to move a limb throughout its full range of motion (ROM) within a joint(s), under control. Unlike flexibility, mobility is not passive and requires strength in order to produce full ROM movements. Flexibility is just one factor that affects the mobility of a joint.
Why is it important?
Mobility is essential for your body’s adequate performance in both sport and life. It’s important to understand how to properly move your body throughout its’ many different ranges of motion in order to achieve and maintain proper form during exercise and ADL. It is also crucial in injury prevention. Having the ability to properly move and control your body through space allows for safe and effective performance without increasing chance of bodily injury or harm. Balance and coordination are directly linked to mobility: the greater mobility and control an individual has, the easier it is to achieve balance, stability, and to move multiple body parts in unison.
How do you improve it?
The same principle of flexibility applies to mobility: if you don’t use it, you lose it. The best way to maintain and improve mobility is to move, and move often! If you are just beginning a program, first identify the areas that need the most improvement. Common problem areas include the hips, back, shoulders, and knees. Next choose from a series of:
• Foam Rolling Techniques – provides a myofascial release or ‘self-administered deep tissue massage’. This is usually painful, but very effective at loosening up tight muscles and providing tremendous relief.
• Mobility Drills – exercises geared specifically around increasing range of motion about a joint(s).
• Static and Dynamic Stretching – involves breathing techniques for passive and active stretches designed to increase the mobility of specific joints.
Guidelines for mobility training
• Choose exercises within your current limitations
• Gradually increase your activity based on your current level, don’t go from 0-60
• Wear appropriate clothing, don’t limit your improvement by wearing clothing that restricts your movement
• Stay consistent
Any questions or comments? Ask me anything, I’m always available for you!
Matt Mickey BS Exercise Science, CPT
Mmickey15@gmail.com requested subject line: LAFRA