Other/Mixed "mobility" theories

[Halfakneecap]

I really like loaded exercise for most of my mobility needs. Just use appropriate load and try to do a longer range of motion on every rep. For example, for tight hamstrings, I do good mornings or stiff leg deadlifts.

DB Romanian deadlifts always make my back feel great after a few weeks. Nothing crazy heavy or high volume but just doing them regularly keeps my lower back very happy

 

[Training for Life]

One system I have had good results with is Dr. Andreo Spina’s FRC / Kinstretch system. The system introduces a contract-release -stretching protocol called PAILs (search Youtube), which is type of an overcoming isometric done in a stretching position. Kind of like Strongfirst-esque tension technique meets stretching. It really wakes up the nervous system and fires up the muscles around the joint that is being worked on. I have noticed positive improvements in mobility and skill technique with the following session done for a target joint:

1. Joint circles (or CARs as they are called in Dr. Spina’s system)
2. Light PAILs using a few different stretches that target the muscles and angles around the joint that give me trouble when doing joint circles (~30% of maximum tension)
3. More joint circles and free joint movement, starting off with simple isolated movements and working towards more complex movements
4. Couple of easy sets of a target skill / exercise

It is a time-consuming ordeal, but has improved both my gpp and sport-specific skill technique nicely, and the improvements seem to stick. To be honest it has worked so well I feel dirty for ”reverse-engineering” these bits of the system from Youtube and blogs, instead of paying for the proper knowledge…

 

[Adam R Mundorf]

Out of curiosity, would the two stretches at the end of Simple and Sinister be considered active or passive flexibility work?