Flexibility 101 – Dynamic Active flexibility

As you might remember from the previous blog post there are four different types of flexibility. Today we’re gonna focus on the one called Dynamic Active flexibility.

Dynamic Active flexibility can be described as moving under your own power. This could be a way of building strength and control throughout your range of motion as well as increasing your current flexibility.

When thinking about dynamic active flexibility your mind probably goes more towards actively pulsing in and out of a stretch position, but it could actually also be something as simple as a bicep curl which we probably generally think about as a strength exercise. Your arm is moving between flexion and extension in the range of motion you have available. Your flexibility gives you the framework for where every movement is performed. If you would move in a shorter range of motion your body will over time adapt and decrease your range. If you move in your full range of motion your body will adapt by becoming stronger in the whole range and potentially increase your current flexibility.

Today’s post will focus on “strength exercises” that could be used to build a great foundation of flexibility. Strength training is potentially a very good way of increasing your flexibility which could be compared to the increase in flexibility you could expect from traditional stretching. This could be used especially if you are a person who prefers lifting weights over classic stretching.

Using strength training to increasing your flexibility can build you a great foundation of strength, control and flexibility if you are a general person with no other goals than becoming more flexible. If you on the other hand are going for more advanced expression of flexibility such as splits, this could still be a good foundation and part of your practice, but you also need to work on the positions with more specific drills.

What is important to remember when using strength training as flexibility is to set your intention right. Adjust the load accordingly so that you can access your full range rather than using too heavy weight at the expense of shorter range.

Start with weights a bit lighter than you think you can handle, or even no external load at all, and slowly progress over time. Perform the movements slow and controlled, preferably with a short pause at the end range of every rep.

Down below you can find a program to increase strength and flexibility in your lower body. There are two sessions where my recommendation is to perform each session once every week with about 2-4 days in between sessions.

Have a look, give it a go for the next 2 months and let me know what you think!

You are always welcome to tag me or send your videos on Instagram @expanding.mvmnt for feedback.

Thank you for reading and if you know someone that might benefit from this, be a good friend and send it to them.


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