Top 10 Tips for Developing Functional Flexibility

Here are the top 10 tips for developing functional flexibility:

1. Do not stretch ligaments!
2. Hit your intended target every time you stretch. Don’t stretch your lumbar spine when your intended target is the hamstrings!
3. Develop your Dynamic Joint Mobility (control of a joint through its entire range of motion), Dynamic stretching (active stretching that occurs during movement. For example, leg swings and overhead squats), and Static stretching (statically held position designed to improve flexibility in static positions).
4. Perform Dynamic Joint Mobility first, Dynamic Stretching second, and Static stretching last (should be done last to avoid injury during workout due to destabilization of the joints).
5. Try to bridge the gap between your active and passive flexibility. This reduces chance of injury.
6. Develop functional flexibility by improving your strength in full range of motion functional movements, such as those used in CrossFit. Functional flexibility differs from “Contortionist Flexibility” because it demands strength throughout the entire range of motion.
7. Know how much flexibility is required for your sport or activity and strive to develop enough to sustain performance and prevent injury. For example, developing the ability to do the splits is overkill for a Weightlifter
8. Functional strength and flexibility are interdependent of each other. From the standpoint of the nervous system, a muscle is tight because the nervous system is sending signals to some of the motor units causing the contraction of some of the muscle fibers that make up the muscle group. The nervous system is wired for survival reflexes and will often apply the brakes to protect a joint and its surrounding tissues by contracting muscles around a joint if there is any input received by the brain that leaves any “doubt” that the joint and surrounding tissues will “survive” a contraction. A longer muscle has more contractile potential (ability to produce more strength) and a “stronger” muscle has a higher threshold at which the “protective” brakes are applied; therefore, improved flexibility can equal improved strength and vice versa.
9. Dynamic Joint Mobility training helps to support functional flexibility by improving the inputs received by the brain and helping to adjust the threshold at which the brakes are applied. When the brakes are applied too soon by the nervous system, it is like driving with one foot on the gas and one on the brake – you can’t go very fast, and you tear up the car!
10. Use the foam roller sparingly as needed to remove adhesions in the muscle fascia. Try to limit the amount of pain experienced by reducing pressure in one spot, moving slowly, and pausing on painful spots. Your breathing should stay as relaxed as possible. Hitting a very painful spot or rolling too fast can cause your nervous system to react by slamming on the brakes and creating undesired tension.