Mobility and Flexibility Training:

Some of you may be wondering about the different types of flexibility and movement that I talk about. You have probably heard that "bouncing" stretches are dangerous and that you should hold a stretch for 15-30 seconds. Well, lets take a look at the different types of flexibility.

First, none of the movements that I talk about include bouncing. Some of the dynamic stretches might appear to use bouncing, but they actually include specific pauses before switching directions. Stretches that use bounces are called ballistic stretches. These are what most people will tell you is dangerous.

No matter what type of stretches you use, the key is to have control over the stretch or movement. For example, Active Isolated Stretching calls for a one to two second pause at the end of the stretch, before returning to the starting position, under control. This is a form of dynamic stretching.

Joint mobility movements involve you moving your joints through a specific range of motion, while under control. Meaning, you only move at a speed which you can actively control, which causes no pain. So you can move slowly or faster, depending on your needs.

Watch pitchers in the bullpen as they get ready. Many will pick up a weighted object and swing it forward or back to loosen up their shoulder. Track athletes will do bouncing stretches right before they run sprints. So highly trained athletes can use momentum in their warmup to help them prepare for the explosive movements to follow.

Pitchers don't just start throwing 90 miles per hour with no warmup. They start throwing fairly easy and then gradually throw faster, until they are ready to pitch. But throwing 90 miles per hour or faster is pretty "ballistic" wouldn't you say?!

To prepare for this they gradually move faster and faster through their motions. After all, it wouldn't make sense to prepare for this explosive movement by standing still, would it!

That's what static stretching is, holding a stretch for 15-30 seconds without movement. Save it for after your exercise or for the rehab room.

At the same time, if you are in your 50's or 60's and haven't exercised in a long time, your movements will have to be slower. This is where joint mobility movements come into play. You move your joints slowly, under control, without causing pain. This increases the ability of your joints to move freely and easily, making your movements more efficient.

If you are pretty stiff and haven't moved a whole lot recently, you will need some help from a knowledgeable professional to help get you going. This may be in the form of a chiropractor, physical therapist, personal trainer, or massage therapist.

Someone to help unlock the stiffness in your joints and muscles. Then you can use joint mobility movements to increase your mobility. Stay tuned as we discuss this in more detail.

Oh yes, the "Tiger Tail" massage tool got a thumbs up from my test subject.