The document discusses the importance of flexibility and mobility training in physical fitness, emphasizing the balance between joint mobility and stability for effective movement and injury prevention. It outlines various stretching techniques, recommended practices for improving flexibility, and the role of muscular fitness in functional movement. The guidance includes frequency, intensity, and types of stretches to incorporate into a fitness routine to enhance overall physical performance.

1. Flexibility and Mobility Training
Physical
Fitness
041713
Your body is a segmented, or jointed, system designed for potentially powerful and efficient movement. Coordinated
and efficient movements require a give and take between mobility and stability of the involved joints, as well as the
surrounding muscles, tendons, and ligaments. These components, together with muscular fitness, are necessary to
achieve functional movement, which is integral in performance- and sport-related skills.
According to the American Council on Exercisea
(ACE), joint mobility—also known as range of motion (ROM)—is the
degree to which a joint is able to move before it is restricted by surrounding ligaments, muscles, and tendons. Joint
stability is the ability to control or restrict joint movement through the coupled actions of surrounding tissues. Pre-
venting injuries requires, among other things, both mobility and stability of your musculoskeletal system. Deficien-
cies in one or the other due to improper or imbalanced training may lead to injuries during movement patterns such
as walking, running, and repetitive lifting.
One example of an elite training program is the Army Ranger RAW functional fitness program. It is unique in that it
focuses on whole-body mobility and stability.b
Exercises are typically performed using your own body weight against
fixed surfaces (for example, the floor or wall) instead of using free weights or machine weights.
For joint stability and balance, the National Academy of Sports Medicine (NASM) recommends performing one to
three sets of 12–20 repetitions at a slow, controlled pace. The amount of joint mobility is partially determined by the
flexibility of the surrounding muscles, tendons, and ligaments. For example, decreased shoulder flexibility might
impact your ability to complete a full pushup. Refer to these FITT guidelines for flexibility training.
Frequency: According to the American College of Sports Medicine (ACSM), short-term improvements in flexibility
may be seen after each bout of stretching. More long-term changes, however, are seen after three to four weeks of
regular stretching. Flexibility exercises should be performed at least two to three days per week, but daily exer-
cise will improve range of motion.
Intensity: ACSM also recommends that flexibility exercises should involve major muscle groups (neck, shoulders, up-
per and lower body), stretching to the point of slight discomfort within the range of motion, but no further. You
should feel slight tension in the muscle, but it should not be painful.
Type: There are several different types of stretches:
• Static stretching slowly elongates a muscle by holding the position for a period of time.
• Dynamic stretching is usually sport specific. It requires a joint to be stretched through its full range of motion
to lengthen and increase the muscle temperature.
• Ballistic stretching is a type of dynamic stretch where the muscle is forcefully elongated through a bouncing
motion. There’s no evidence that ballistic stretching results in injury, but there is still question and ongoing
research as to whether this technique affects muscular performance.
• Proprioceptive Neuromuscular Facilitation or PNF stretching may produce greater gains in range of motion
(ROM), but it may be less practical because an experienced partner is needed to perform this type of exercise.
created by the human performance resource center / hprc-online.org

2. Time: Your stretching routine should take about ten minutes or so to complete. Static stretches should be held for
15-20 seconds, while PNF stretches should involve a six-second contraction followed by a 10- to 30-second assisted
stretch.
Use caution when working on mobility and stability exercises. Done properly, these exercises should not cause pain
in the joint or muscle. Never push through your threshold, have patience, and treat your joints with care.
Additional Information Online (links in text)
a
http://www.acefitness.org/blog/1189/stability-and-mobility
b
http://hprc-online.org/blog/physical-fitness/files/fundamental-movement-skills-balancing-mobility-and-stability
created by the human performance resource center / hprc-online.org