Mastering mobility: A comprehensive stretching workshop

Join us at LuxFit Mission Rock for a deep dive into the world of stretching! This in-person event will help you unlock your body's full potential through a series of targeted stretches and exercises. Whether you're an athlete looking to improve performance or simply want to increase flexibility, this workshop is for you.

We have all been told to stretch more, but what does that even mean? Are there different kinds of stretches? Are they all created equally?

This workshop aims to give you a high-level overview of stretching and an understanding of various concepts in stretching. Along the way, you will learn some stretches that can benefit everyone from the office worker to the weekend warrior.

About me

I am a certified fitness coach, bodyworker, and experienced yogi who has been doing therapeutic deep tissue bodywork professionally, helping people for over fifteen years. My specialty is working with people with injuries, pain/chronic pain, and/or discomforts and I work to help them overcome obstacles and get back to an active life.
You can read more about me here.

About NASM and OPT

The National Academy of Sports Medicine Optimum Performance Training™ Model, or OPT Model, is a fitness training system developed by Dr. Mike Clark. He created the NASM OPT Model using a wide range of scientific evidence and principles. The model is highly versatile in its application, progressing individuals through five distinct yet complementary, adaptable, and repeatable training phases.

• Phase 1: Stabilization Endurance

• Phase 2: Strength Endurance

• Phase 3: Muscular Development/Hypertrophy

• Phase 4: Maximal Strength

• Phase 5: Power

The Flexibility Continuum = Types of stretching

• Stabilization - Corrective flexibility uses self-myofascial release and static stretching

• Strength - Active flexibility uses self-myofascial release and active isolated stretching

• Power - Functional flexibility uses self-myofascial release and dynamic stretching

Stabilization - Corrective Flexibility:  Designed to increase joint range of motion, improve muscle imbalances, and correct altered joint motion. Corrective flexibility includes self-myofascial release (SMR) techniques (like foam rolling) and static stretching. SMR uses the principle of autogenic inhibition to cause muscle relaxation, whereas static stretching can use either autogenic inhibition or reciprocal inhibition to increase muscle length depending on how the stretch is performed. Corrective flexibility is appropriate at the stabilization level (Phase 1) of the OPT Model.

Strength - Active Flexibility: Uses SMR and active-isolated stretching techniques. Active-isolated stretching is designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition. Active-isolated stretching allows for agonists and synergist muscles to move a limb through a full range of motion while the functional antagonists are being stretched. Example is a supine straight-leg raise, which uses the hip flexors and quadriceps to raise the leg and hold it unsupported, while the antagonist hamstring complex is stretched. Active flexibility would be appropriate at the strength level (Phases 2, 3, and 4) of the OPT Model.

Power - Functional Flexibility: Uses SMR techniques and dynamic stretching. Dynamic stretching requires integrated multi-planar soft tissue extensibility, with optimal neuromuscular control, through the full range of motion, or essentially movement without compensations. Therefore, if clients are compensating when performing dynamic stretches during training, then they need to be regressed to active or corrective flexibility. This form of flexibility would be appropriate at the power level (Phase 5)  of the OPT Model or before athletic competition.

Examples

SMR: Apply pressure to a tender spot for at least 30 seconds, increasing the Golgi tendon organ activity and decreasing muscle spindle activity, thus triggering the autogenic inhibition response. It may take longer than 30 seconds, depending on the ability to consciously relax. SMR can be used before stretching or during cool down.

• Gastrocs/Soleus (calves)

• Tensor Fascia Latae (TFL)/Iliotibial (IT) band

• Quadriceps

• Hamstrings

• Adductors

• Glutes

• Piriformis

• Latissimus Dorsi

• Pectorals

Static Stretching: Process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds. Combines low force with longer duration. Autogenic or reciprocal inhibition. Often 1 to 3 sets of 30 seconds each.

• Standing static gastrocnemius stretch, contracting glutes and quadriceps

• Static standing TFL stretch, contracting glutes

• Static kneeling quadriceps stretch

• Static kneeling hip flexor stretch

• Static standing adductor stretch

• Static latissimus dorsi ball stretch

• Static pectoral stretch

• Static upper trapezius/scalene stretch

Active Isolated Stretching: Process of using agonists and synergists to dynamically move the joint into a range of motion. This form of stretching increases motor-neuron excitability, creating reciprocal inhibition of the muscle being stretched. Typically, 5 to 10 repetitions of each stretch are performed and held for 1 to 2 seconds each.

• Active gastrocnemius stretch with pronation and supination

• Active supine biceps femoris stretch

• Active standing TFL stretch

• Active kneeling hip flexor stretch

• Active standing adductor stretch

• Active latissimus dorsi ball stretch

• Active pectoral stretch

• Active upper trapezius/scalene stretch

Dynamic Stretching: Uses the force production of a muscle and body’s movement to take a joint through the full available range of motion. Dynamic stretching uses the concept of reciprocal inhibition to improve soft tissue extensibility. One can perform 1 set of 10 repetitions using 3 to 10 dynamic stretches.

• Prisoner squat

• Greatest stretch

• Quadruped thoracic

• Multiplanar lunge with reach

• Single leg squat touchdown

• Tube walking: side to side (Banded ankles)

• Medicine ball lift and chop

Getting started on your own
10  Best stretches for beginners

Glossary

Myofascial Release (MFR) or SMR: Is a hands-on therapy that targets pain in the myofascial tissues, which are the connective tissues that support and surround muscles. MFR is often used by massage therapists and physiotherapists. During MFR, a therapist applies sustained pressure, stretching, and motion to release tension in the fascial tissues. The pressure can range from light to heavy, depending on the body's needs. The first sensation you might feel is a springing give, which is the tissue's elastic component releasing.

Autogenic Inhibition: Inhibits or blocks the activation of the agonist (primary mover). Example: Golgi Tendon Organ Function within a Back Squat, which inhibits activation of the agonist (the quad muscles - turns them "off").

Reciprocal Inhibition: Facilitates the activation of the agonist (primary mover) and inhibits the activation of the antagonist mover (major opposing muscle of the agonist, or primary mover). Example: Muscle Spindle Function within a Back Squat Facilitate activation of the agonist (the quad muscles - turns them "on"), which inhibits activation of the antagonist (the hamstrings muscles - turns them "off").

Need more help?

There are many ways to work with me. Best way to start is an email or a call.

• Call or message me at (415)794-4619

• Email me at bill@billmohler.com