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I couldn’t decide what to write about this week, so I asked my mom if there was anything she was curious about that I could use as a topic. She gave me a good one!!! Her question was: Why do I feel so good after I stretch or do mobility stuff? What is the science behind that? She said that would help her do it more often because she knows it’s good, but doesn’t always make time for it. This was so perfect because I’m currently teaching FreeMotion Core & Mobility Camp, so obviously this is something I’m passionate about. But I’ll be honest, most of it goes explaining and teaching the movements themselves and not as much about the science. Personally, I’ve been doing mobility work for years… starting with hot yoga in 2011 and now I incorporate animal flow and organic movement in my warm ups. By “organic movement,” I mean I feel into the parts of my body that need attention. Sometimes that is hip openers, sometimes lower back, sometimes shoulders and mid-back, always ankles (these are the most used but under-appreciated part of our body)! I do this both with my breath AND physically moving in a way that feels good. My warm up is usually about 20-25 minutes. This is my time to connect and focus in a deep, loving way to my body. It’s like I’m caressing the insides by how I move.😆 It doesn’t feel like something I have to do. Honestly science has never mattered, as this practice is a non-negotiable for me. The biggest eye opener in this research was how accurate the term “lubricated” is. If I move around, my body feels ready for life. I didn’t understand exactly why this was so true, but now I get to share the WHY beyond, “hey this is good for you!” Stretching and mobility movements benefit our muscles, joints, connective tissues and nervous system and can be broken down into five areas:
1. Muscle Physiology and FlexibilityThere are sensors in our muscles that trigger a protective response so we don’t overstretch and cause injury. As you stretch more frequently, the reflex becomes desensitized and you can increase the range of motion (how deep the stretch can be). But this has to be done over time and consistently, so the reflex lessens and also the fibers in the tissue become more pliable and can lengthen. Practice, practice, practice! ✅✅✅ 2. Joint Health and MobilityMobility exercises improve the joint’s ability to move through its full range of motion because of synovial fluid production, which acts as a lubricant, reducing friction and nourishing cartilage (sounds pretty good, right??? Who doesn’t want to reduce friction and feel nourished???). Moving joints through their full range regularly also prevents adhesions (stiff, sticky tissue) and maintains joint integrity, aka they stay happy! 🙌 3. Neuromuscular AdaptationsMuscles aren’t just tight physically, the nervous system and brain get involved, too. When you spend time deliberately focusing on increasing your range of motion (bending your knee deeper, rotating your shoulders all through the socket, bending over to touch your toes), the nervous system will be on high alert that there is added tension to the muscle. Specifically, the Golgi tendon organ communicates with the brain to regulate this tension. Muscle flexibility improves because the Golgi tendon allows an increase in the muscle’s stretch tolerance… how does this happen? Can you guess? Repeating the movement again and again over time. But you knew that already, right? Also, stretching can help to promote relaxation by activating the parasympathetic nervous system, which allows your body to slow down; quite literally your heart rate will slow. 4. Injury Prevention and PerformanceMobility prepares the body for work. But you don’t have to be on a sports team or even getting ready for exercise. As a trainer, I see more people get injured in everyday life, more than in the gym. Going down stairs is like doing a forward lunge, getting off the couch is a squat, putting dishes away in a high cabinet is an overhead press. In reality, we’re “exercising” as we’re doing regular activities. Increased mobility equals more joint stability and coordination for the average person, not just athletes. So if you don’t think you need this, you’re absolutely wrong… unless you never get in and out of your car or pick up groceries or children. 😉 5. Circulation and RecoveryAs you stretch or do mobility, you are pushing out stagnant blood and drawing in fresh, oxygen-rich blood. Regular stretching will increase the small capillaries, which also means more oxygen and nutrients to the muscles. This is what’s needed before working out to help prepare the muscles for work. Stretching is also like a detox for the muscles! It helps to clear metabolic waste. It promotes venous return – the process of moving deoxygenated blood back to the heart and lungs for reoxygenation. The lymphatic system, which helps clear waste and excess fluids, also benefits from the mechanical movements created by stretching. BONUS!!!!! What To Do WhenStatic Stretching: This when you hold a stretch or position. Do this AFTER workout when the body is warmed up or following a walk. It will increase flexibility and promote relaxation. For this to be effective, you need to hold the stretch for 30 seconds, not 10. That isn’t enough time for the safeguards in place to relax and allow the stretch to take place. Dynamic Stretching / Mobility: When you move through a movement versus holding it, such as body weight squats or doing specific drills on a certain point of the body. Great for before workout or anytime you feel tight. My recommendation is to create a habit of doing this regularly so it’s not something you think about, it’s just something you do.
A few options to consider:
Although, you don’t even have to make it this formal… my mom wisely said that she’s trying to be more conscious of this as she goes through her day, as she’s squatting down to pick up the dog’s ball when playing fetch for example. Free Mobility Warm Up SeriesNeed some ideas, here’s the warm up that I have my clients do before they workout. Check out the FREE MOBILITY WARM UP SERIES I’m curious, if we were to offer FreeMotion, as an online program, would you be interested? If so, hit reply with a “yes, that would be really cool!” What’s Your Plan?Now you’re aware of some of the physiological benefits to stretching and mobility work. I gave you some movements in the playlist above. What do you think, will you be doing this more often? If you find you want to do more stretching, but don’t, here’s something to consider – this will not bring you endorphins. It’s not sexy or exciting. Of course, your brain is going to say “we can do it later.” You have to stop and DO IT ANYWAY!!!! You cannot wait to be motivated to stretch or do mobility work… that probably won’t happen. I recommend picking 2-3 songs that are specific to this. If you do this 5x with that music, next time you hear it, you’ll actually want to do the practice. It’ll be your new routine. Ok… I’m off to do some press ups because I’ve been sitting for a while and my hip flexors are tight.
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