Dynamic Flexibility & Mobility

Ignore the lighting and noise. I often get energy at night when my college-aged neighbors also want to party.

There are 3 prongs of flexibility:
1. Passive-static flexibility (stretch and hold with support)
2.Active-static flexibilty (ability to maintain extended positions unsupported)
3. Dynamic flexibility (moving joint and muscle through entire ROM), And;
4. Mobility (the ability to use that acquired flexibility with proper control and within the context of a sport or activity)

All are equally important to develop.

This is another warm-up routine that I like. It mostly focuses on movement, dynamic flexibility and mobility. Next week, I will show a PNF stretching technique that helps develop active- and passive-static flexibility.

Dynamic Warm-up:

10_Neck CARS (**see below)
10_Thoracic CARS
10_Shoulder CARS
10_Wall angels
10_Segmented CAR cat-cows
10_Hip up with leg external rotation
10_Hamstring stretch with torso rotation
10_90/90 swimmer flow
10_Lunges against the wall
10_Calf to back dynamic stretch
10_Squats
50_Jumping jacks
10_Kicks to opposite hand

(**Controlled Articulated Rotations. Always a work in progress for me as far as technique. *Here I do them extremely slow as well as medium speed* CARS improve range, point to trouble spots and teach rehabed joints to not be afraid of moving properly again. Learn more @functionalrangecondition )

Fitness,flexibility,training,mobility,health,motivation,strengthandconditioning,