My current health and fitness goals are concerned with longevity. Lots of papers (I’ll add them in references below) talk about strength and mobility being the hallmark of a long health span. Of course this is a bit focused on the body, and not even the internals, but its a pillar of health I intend to maximize. This note will document my progress toward maximum bodily range of motion and any other bits I pick up along the way.
Why am I doing this? To optimize (maximize?) my healthspan Maximizing my Health Span. I want to live as long as possible while minimizing the degredation. If I can live for a century I want to LIVE for a century. I don’t want to spend the last years (for some the last DECADES!) unable to enjoy the planet and people that surround me. I refuse to become a spectator. I intend to
Create a Flexibility Ladder. Something is limiting you. do an assessment to find out whats limiting you.
Work toward specific skills. These are like the major lifts of flexibility.
- Pike and Head to Toe
- Pancake
- Side Split
- Front Split
- Bridge
- Shoulder Flexion
- Shoulder Extension
- Squat
Training Program: Start with accessory movements then go to compound movements (opposite of strength training) This is ‘stretch stacking’. Select 3-5 exercises that compliment a large skill
Find: 3-5 targeted stretches done 3-5 times a week for 1-2 skills at a time. Each exercise once it is completed will complement the next skill.
Assisted ----- Resisted spectrum (pulled by something else to using your own sprength to pull yourself into the stretch). Resisted makes your range stronger and more useable.
So when you you increase range of motion or increase your strength in range of motion.
- PIR Post isometric relaxation. “Contract to relax”
- Isometric stretching.
- Isometric hold for reps
- Active Lifts
- Dynamic Stretching
- Ballistic
- Joint Capsule Releases
- Nerve Flosses
- Soft Tissue Treatments
- Technique Drillss In order for the stretching to last, you need to make brain and muscle changes. Permanent changes to flexibility can happen.
How often do we train flexibility? (2 days after the training, or am strength pm flexibility. Dont do flexibility the day after strength in the same muscles - because DOMS?)
Watch end ~38 for the final round up. Have to do the exercise research yourself.