Strength and flexibility goals are common amongst my clients.
How do you achieve both when the training for each is so different?
Flexibility and strength are separate goals and ultimately achieving both at the same time may not be the most efficient use of your time.
However there is a basic level of flexibility and mobility that I try and achieve with my clients so that they can perform basic resistance exercises: a squat, a lunge, a push, a pull and a twist.
How do you achieve both when the training for each is so different?
Flexibility and strength are separate goals and ultimately achieving both at the same time may not be the most efficient use of your time.
However there is a basic level of flexibility and mobility that I try and achieve with my clients so that they can perform basic resistance exercises: a squat, a lunge, a push, a pull and a twist.
If we struggle with these basic movements as we age and our posture degrades then will really start to see issues in climbing stairs, getting out of the car or out of a chair. Also any strength gains that we might achieve without looking at our flexibility and range of motion, may be short-lived as lack of mobility will result in more injury and less opportunity to train.
Most peoples issues with flexibility and mobility are driven from their everyday posture that they hold throughout the day. How you hold yourself when you are at your desk or waiting for the bus will have a greater effect on your flexibility than the few hours that you may activist think about it in the gym. So I advise trying to be aware of your posture at all times! Engage your core, keep your shoulders and legs balanced.
Although there is some extreme examples in sprinting disciplines where dynamic stretching before your race may help your performance I would generally not recommend anyone involved sports stretch before they compete or train. This can result in injury due to allowing a range of motion that you do not have the strength to maintain.
Before your workout I recommend that you mobilise. Take your body through ranges of motion that you are used to, start with the largest joints your hips and shoulders. You don’t want to risk injury by letting a heavy weight take your body through an extreme range of motion that your muscles and tendons are not prepared for.
Whilst completing your resistance exercise though you need to be aware of using your full range of motion and not training with too heavy weight and probably a restricted movement pattern. This can result in overly tight muscles and accentuate that typical gym monkey rounded shoulders no neck look (unless you really like that look . . . ).
To make your stretches as effective as possible think about what you are stretching and why. When most people stretch they do the typical hamstring stretch which is often performed badly and can even exacerbate lower back issues. Anyway don’t just do a stretch because its something that you have always stretched. Pay attention to your body and stretch what is actually tight.
Stretching of tight muscles is best performed:
I strongly recommend the book Becoming The Supple Leopard by Dr Kelly Starrett if you want to know the best stretches for the best results depending on where you are tight.
Another recommendation is for you to get along to a certified Yoga or Pilates session. In these sessions you will develop your core strength and take your body through range of motion exercises that will set you up for completing both stretches and mobility post workout or before bed.
Ultimately balancing strength and flexibility is difficult but they will complement your movement and exercise. Let me know about any specific issues you have encountered and how you approach you strength and flexibility training.
Stay strong. Stay flexible.
James
Most peoples issues with flexibility and mobility are driven from their everyday posture that they hold throughout the day. How you hold yourself when you are at your desk or waiting for the bus will have a greater effect on your flexibility than the few hours that you may activist think about it in the gym. So I advise trying to be aware of your posture at all times! Engage your core, keep your shoulders and legs balanced.
Although there is some extreme examples in sprinting disciplines where dynamic stretching before your race may help your performance I would generally not recommend anyone involved sports stretch before they compete or train. This can result in injury due to allowing a range of motion that you do not have the strength to maintain.
Before your workout I recommend that you mobilise. Take your body through ranges of motion that you are used to, start with the largest joints your hips and shoulders. You don’t want to risk injury by letting a heavy weight take your body through an extreme range of motion that your muscles and tendons are not prepared for.
Whilst completing your resistance exercise though you need to be aware of using your full range of motion and not training with too heavy weight and probably a restricted movement pattern. This can result in overly tight muscles and accentuate that typical gym monkey rounded shoulders no neck look (unless you really like that look . . . ).
To make your stretches as effective as possible think about what you are stretching and why. When most people stretch they do the typical hamstring stretch which is often performed badly and can even exacerbate lower back issues. Anyway don’t just do a stretch because its something that you have always stretched. Pay attention to your body and stretch what is actually tight.
Stretching of tight muscles is best performed:
- After a strength based workout when muscles are warm and mobilised
- On a different day when you can dedicate a full session to static stretching
- In a dedicated movement practice such as Yoga or Pilates.
I strongly recommend the book Becoming The Supple Leopard by Dr Kelly Starrett if you want to know the best stretches for the best results depending on where you are tight.
Another recommendation is for you to get along to a certified Yoga or Pilates session. In these sessions you will develop your core strength and take your body through range of motion exercises that will set you up for completing both stretches and mobility post workout or before bed.
Ultimately balancing strength and flexibility is difficult but they will complement your movement and exercise. Let me know about any specific issues you have encountered and how you approach you strength and flexibility training.
Stay strong. Stay flexible.
James
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