Name: Chapter 14 - Flexibility Training Concepts
Uploaded: 2025-06-25T00:25:06.000Z
Duration: 38 min 38 s
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So we're going to knock out flexibility training, which with that sequence of everything, we were really talking about how chapter 13 kind of lumped everything together.

Chapter 14 really is going to work on getting everything in the right order, or in the right order, or in the right order,    so that we can start to really say, OK, flexibility.

Then we're going to move into core balance.

So we're going to keep progressing through each one of these.

So as we go through, just remember, it's each step of your training program based on that integrated training model that we had talked about.

So there's your learning objectives down there on the bottom.

So flexibility, probably one of the most underappreciated of them all.

We have to make sure that proper flexibility can lead to everything, proper muscular endurance, proper strengthening, proper, it doesn't really matter what it is.

It's just the simple fact that we can continuously change if our flexibility is up to date.

Normal extensibility of all soft tissues that allow the complete range of motion of a joint.

So basically being able to move through the full range of motion without having any sort of issues that will apply back to you.

Again, achieving that greater amount of extensibility is going to be basically, it's going to be more about that term mobility, which is flexibility plus joint range of motion.

So don't assume that flexibility means mobility.

You can be flexible, but you may not be able to put your joint through full ranges of motion.

You might be flexible, and you might not be able to put your joints through a full range of motion.

There might be other subtleties that are preventing that from happening.

So that's where we have to make sure that we're well aware of what is going on at that point in time, especially with each one of our people, because every one of us is going to have an individual amount of mobility based on our flexibility.

So these are some of those factors I was kind of hitting on.

Myofascial tissue elasticity, or like it says, you're connected to myofascial, basically that outer perimeter of the muscle for the most part.

A composition of the tendons or the skin surrounding the joint.

But yeah, if you have scar tissue, things like that, that can make a big difference.

Just itself, how yours is made up versus someone else's, like how your scapula is shaped versus another person's.

You know, how long is your femur compared to another person's, et cetera.

The strength of the opposing muscle groups can play a difference.

Body comp, your gender, age, activity level, previous injuries, or other existing medical conditions.

Now, with repetitive movements, basically, we're just meaning continuous overload to that that's going to be provided that's going to basically hinder your flexibility.

So poor flexibility can lead to what we would call altered movement patterns or what we would call relative flexibility.

So at that point there, our body really just tries to work along the line of what we would call the path of least resistance.

So if our normal path is blunted or it's stopped, then we basically have to understand that in that moment, we are basically not being able to pull with that line of direction.

So therefore, what we would have to do is we have to be able to go through.

And really, it has to be, you know, the body has to change and adapt.

That's why you have new, poorer movements than what we normally would have.

Now, if you start with your feet slightly externally rotated, that could be potentially a proper squat positioning.

But if you're squatting and your feet are externally rotated that degree, like this person up here in this top section, whoop, you know, with her feet kind of moving way out wide, like penguin stance, or when that person is squatting down and moves in that direction, that's a problem.

Same thing down below, where you'd have the person who is trying to reach overhead, who, you know, they're doing an overhead, you know, strict press or shoulder press, whatever you want to call it, military press.

And they go into what we would call lumbar extension or looks like slight lordosis.

And that is really, like it says there, decreased sagittal plane shoulder flexion.

So therefore, what you end up with is an ability for your arms to move directly overhead.

You see that person's shoulders are not stacked correctly.

They're a little bit more anterior than they would be, you know, a little bit more neutral.

So we have to be aware that the nervous system is not recruiting the right muscles the right way because the path of least resistance is, like, basically disrupted in some way.

So, you know, we got to be aware that, you know, muscle groups are going to be dictated by, you know, that ability of, you know, that flexibility amount.

So if you are not able to have the proper flexibility of very specific muscles, then basically what we're doing is we're not going to have proper body control.

So we have to be able to provide a specific amount of techniques in the right manner so that we can adjust and work with everybody in their own manner to get the right extensibility and in all planes of motion, sagittal, frontal and transverse.

And here's just a couple of examples here.

Talking about the lats, the biceps femoris or your very strong, very powerful main hamstring muscle, and then your gastrocnemius and how all three of them have sagittal, frontal and transverse plane implications.

Just, you know, three of a few that are like that manner.

So, you know, we have to understand too that with flexibility, the kinetic chain, which we know about muscular system, skeletal system and nervous system.

If that, if any one of those is disrupted through flexibility, it's going to affect the other, which is going to affect the other, which means if the nervous system or if the muscular system is having a, you know, is, is off or tight or whatever you want to call it, you know, you know, overactive, then ultimately what's going to happen is that muscular system, the nervous system is not going to allow the muscular system to fire those muscles because it's like, why it's not feeling good.

And then therefore your skeletal system doesn't, those joints do not move correctly.

So you can see where it can become very, very challenging.

So that kinetic chain, we've talked about this a little bit before too, you know, the upper kinetic chain and the lower kinetic chain, you know, shoulder, elbow, wrist, hip, knee, ankle, and foot, you know, basically from pelvis down and then pelvis up.

So, you know, we, we can, you have an upper and lower kinetic chain and that can, you know, those kinetic chains can cause certain muscular imbalances.

Those muscular imbalances can lead to eventual poor posture.

Those poor postures leave to lead to horrible movement patterns or improper movement patterns, which eventually lead to an injury of some state.

And this is really what we would call postural, postural distortion patterns.

When your muscles become imbalanced, they lead to that postural change, which leads to the movement change, which lead to an injury because of that cumulative effect.

So we have to be aware that if we see these imbalances, we have to catch them by doing things like the overhead squat assessment or the single leg squat assessment or the push or the pull assessment.

This is why we do those because we see where things are out of whack, out of alignment.

So static postural distortions and altered movement patterns are what it's going to lead to.

And it's not a proper positioning for that.

And we have to be aware that at any point in time, you know, this can happen to anybody, whether you're a high level exerciser or a low level exerciser just doesn't matter.

So again, with those muscle imbalances, alterations in length of the muscles surrounding a joint, you know, and if you look in the background of the, of the still shot in the very background of the faint, you know, there's your muscle balance.

And you've seen this picture before blew it up a little bit bigger here, but the muscle imbalance, you know, your shortened muscle on the left side, York's, you know, your length and muscle or your underactive muscle on the right side.

And by doing that, that imbalance will lead to prop improper poles.

So then you end up with these things down here on the bottom, postural distortions, which we talked about from this slide right here, you know, the, the imbalances, which lead to the injury eventually, that takes time though.

Repetitive movements, that cumulative effect.

So there's that cumulative trauma because of repetitive movements or that constant overload, emotional distress, people who care you ever heard of people who carry their, their stress in their neck or so be it.

I'm poor training technique, just improper movement while training can cause wrong muscles to fire, causing imbalance, poor bodily control.

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Chapter 14 - Flexibility Training Concepts

constantly

specific

critical

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