Your Guide to Flexibility and Mobility Training

Why is Flexibility so important to add to your exercise routine? 

Flexibility involves your muscle length and joint range. It refers to your ability to move a single joint or series of joints smoothly, easily through unrestricted and pain-free motion. 

What are different types of flexibility exercises? 

  • Ballistic, bouncing 
  • Dynamic 
  • Static 
    • Active static and passive static. 
  • Proprioceptive neuromuscular facilitation (PNF) 

Static Stretching 🤸🏽

Static stretching stimulates the muscles to lengthen by bending, extending or twisting. This stretch technique is completed slowly and the position is typically held for 15-30 seconds. Muscles relax, elongate, and the muscle fibers are enriched with oxygen!

Dynamic Stretching 🏋🏿

Dynamic stretching helps warm up your body and is beneficial prior to a workout with high cardio such as H.I.I.T. This stretching will bring up your core temperature while static stretching is better for after a workout when your muscles are already warm and you’re looking to cool down.

PNF Stretching 💯

PNF stands for proprioceptive neuromuscular facilitation. But what does that mean? You stretch the muscle all the way to the max, then hold it in its lengthened position for 15-30 seconds. After this, you relax the muscle for about 5 seconds before re-stretching it again for a full 30 seconds. If you’re looking for more range of motion, try PNF. 

How should I start my mobility training? 

  • Target Major muscle groups like your shoulder girdle, arms, chest, neck, trunk, lower back, hips, posterior and anterior legs and ankles. 

Where to start? 

 We recommend stretching 2-3 days per week to feel stretch or tightness with slight discomfort. You have overstretched if you start to feel pain. For static flexibility we recommend three sets of 10-30 seconds.

Here are stretches we recommend if you have a desk job: 

Check Out Dr. Ben Bagge’s Full Mobility Routine Below ⤵️  

🚨Success Story Spotlight 🚨

From Shoulder Pain to Feeling Strong with a Pain Free Routine! 

“I came to Pro+Kinetix with some shoulder pain that I had been experiencing for a couple years after an injury and did nothing about. I couldn’t do all the exercises I wanted to do and was worried I was making it worse by surfing more frequently.

Dr. Nima was great at explaining what the cause of the pain was and went into detail about how the different muscles, tendons, and bone make up the shoulder. We started a routine that was easy to follow and gradually built up.

By the end of a couple sessions my shoulder is feeling stronger, pain free, and I’m able to maintain the routine on my own now! Thanks Dr. Nima!

Oakland, CA Pain Management Clinic

Dr. Ben Bagge

Pro+Kinetix Physical Therapy & Performance

"We Help Active Adults & Athletes Get Back To Workouts and Sports They Enjoy without surgery, stopping activities they love, or relying on pain medicine."
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