1. Dynamic Stretching What it is: Controlled, movement-based stretching through a full ran…
1. Dynamic Stretching
What it is: Controlled, movement-based stretching through a full range of motion (e.g., leg swings, arm circles).
Benefits:
Increases joint range of motion
Warms up muscles and prepares tissues for movement
Enhances neuromuscular control
Why it works: Activates muscle spindle fibers and improves synovial fluid production, which lubricates joints.
Example: Leg swings before running to open up hip flexors and hamstrings.
2. Controlled Articular Rotations (CARs)
What it is: Slow, deliberate joint rotations performed at end range of motion (from Functional Range Conditioning – FRC®).
Benefits:
Improves joint capsule health and synovial fluid distribution
Expands usable active range of motion
Builds joint control and awareness
Why it works: Stimulates mechanoreceptors and enhances neuromuscular engagement at deep joint angles.
Example: Shoulder CARs to improve overhead mobility.
3. Yoga Flow Sequences (e.g., Sun Salutations)
What it is: A series of postures performed in a fluid sequence emphasizing breath and control.
Benefits:
Increases flexibility and joint mobility
Enhances core strength and balance
Improves body awareness and relaxation
Why it works: Combines dynamic stretching, isometric holds, and diaphragmatic breathing, which regulates the autonomic nervous system.
Example: Sun Salutation A (Surya Namaskar) to mobilize spine, hips, shoulders.
4. Deep Squat Holds and Mobility Drills
What it is: Holding or moving through a deep squat position to improve hip, ankle, and thoracic mobility.
Benefits:
Improves hip and ankle dorsiflexion
Opens up the lumbar and thoracic spine
Enhances lower-body stability and posture
Why it works: Maintains joint mobility and strengthens muscles in end-range positions.
Example: Assisted deep squat with a hold or shifting weight side to side to mobilize hips.
5. Lunge Variations with Rotation
What it is: Lunge movements combined with spinal or torso rotation.
Benefits:
Promotes hip extension, thoracic mobility, and pelvic control
Enhances cross-body coordination
Prepares the body for multiplanar movements
Why it works: Integrates movement across multiple joints and planes, mimicking real-life functional tasks.
Example: Walking lunge with overhead reach and thoracic twist.
