Mobility vs flexibility, and protocols
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When it comes to understanding mobility versus flexibility, offers insights into both concepts as well as effective protocols on the .
Mobility vs. Flexibility:
- Flexibility involves the range of motion available in joints and muscles. It's influenced by the nervous system, muscle, and connective tissue, including fascia, which supports the muscles and holds the body together 1 2.
- Mobility is about the ability to move actively through a range of motion, incorporating flexibility, motor control, and coordination. Both require attention for overall movement health.
Protocols and Techniques:
- Static Stretching: This method has been identified as effective for increasing long-term range of motion. It involves holding a stretch position with no momentum and can be done actively or passively 3. It improves limb flexibility when done regularly, ideally five minutes per muscle group per week, spread across several short sessions 4.
- Proprioceptive Neuromuscular Facilitation (PNF): This technique leverages neural feedback mechanisms and is effective for enhancing flexibility through isometric contractions followed by a passive stretch of the muscle group 3.
- Dynamic and Ballistic Stretching: These methods use movement and are beneficial for preparing the body for exercise due to their role in neural activation and practical application in sport-specific contexts 5.
Incorporating these stretching techniques into your routine can effectively improve both flexibility and mobility. Regular stretching not only aids physical performance but also contributes to mental well-being by enhancing relaxation and potentially impacting overall health positively 6.
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