Previously, we talked about how to incorporate stretching and position into your program. What we have found over countless assessments and training programs, is that even if you are able to regain proper position, it doesn’t always mean that it will last.
During an assessment, depending on what we find, the correct exercise choice can restore mobility pretty quickly. The assessment is there to identify what is the most limiting factor and then figure out how to address it efficiently. The goal is to take that strategy and constantly expose the brain until a new recognition pattern emerges and trumps the old dysfunctional pattern. The corrective exercise choice restores brain receptiveness. Training for fitness, using the new awareness, cements it in place which then allows it to be incorporated into sport or daily demands.
Here we have athletes doing some 90/90 breathing and activating a left hamstring before their lift. Right after foam rolling this is the first thing they do to start their training session. Check out video here
Re-positioning work is sprinkled throughout an athlete’s training session. We always start off with some type of breathing re-positioning drill. Next, we move into hip/trunk/shoulder activation. The whole point is to retrain the brain to now use the new capacity it gained from a better joint position. If you don’t, it will most likely revert back to the old strategy very quickly.
One of the best examples we have is when we do our single leg hops up the stairs as part of our plyometric exercises. Our athletes almost always notice a huge difference from right to left. The right is smooth and they usually stay in a straight line going up. The left foot on the other hand, might be stop and go, create lots of torso drift or just tire out too quickly. We will do a re-positioning drill and have them jump again. Like magic, suddenly the left feels just as good as the right.
Check out video here
One of our college athletes demonstrating lateral single leg hopping. You can notice the difference between right and left. With the right exercise choice(for him we liked to use a Right QL stretch and rotate, then immediately followed by a reverse crunch and bear crawl to cement them in place) we would immediately see a restoration in his toe touch which also was hugely indicative of his risk for recurring low back pain.
Static stretching does not usually get that same response, and research shows athletes could potentially lose power production after static stretching. Our programs have an individualized corrective exercise in the warm-up that is then paired with a plyometric or main lift exercise and seen again in the cool-down. In general m ost athletes, choose to skip over their cool-down or warm-up. In the YMCA SPC we make a point to program in specific exercises that are efficient and ensure the athlete feels the benefit. As a result it’s much easier for the athlete to buy-in to doing the exercise.
Where does static stretching fit in? If an athlete is coming in worn out and beat up, then a mobility circuit might be a perfect way to promote recovery and allow them to get in some training. In this case, we may use more static holds in combination with low level aerobic work to keep them moving and get joints to go through their full ranges of motion.
What’s important is to assess the situation. If it dictates you need static stretching to create change, go for it, but if we are able to create a larger window of opportunities with other methods, don’t waste your time. The bottom line- Know what you are trying to achieve and make sure you are using the right tool for the right job. Whatever you choose, it should create a measurable change, not just feel good.
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