Mobility edition

Here's this week's round up of your questions! If you want to submit your question, you can do so here:

Before we jump in, you're going to want to stay tuned for more info about the Mobility Mini Training Series that will be added to the Paradigm of Perfection + Train app in May! This will be a series of videos diving DEEP into all things mobility: flexibility, joint mobility, neurodynamics; how to assess these things so you know what specific thing you should address in your training; how to implement these into your training; and more! So stay tuned for more info on this!

Can you recommend some movements for upper back stiffness? Any back flexibility drills?

There are tons and tons of options depending on what you're looking for and the level that you are!

I have programs ranging from beginner programs like the shoulder prehab program (more upper back/shoulder focused) and anti sitting mobility program (more full body focus) all the way to my back bending series (which progresses from beginner to advanced) in the Paradigm of Perfection + Train app. Plus, there is also my entire exercise library with tags like a thoracic mobility tag (so you can see all the upper back mobility exercises) or the spine tag (for more spine specific things) so you can find more options for what you're looking for!

For some other resources, I do have a few YouTube follow along videos like this one here to loosen up the mid back and neck, this one here for a general back mobility flow, and this one here that works on mobility for back bends/bridges.

Don't forget though, you also have to address why you're getting tight! So make sure you also add some strength in there too!

What are some tips/methods you have for improving strength AND mobility?

There are options for you depending on what you prefer/what your body responds well to:

• Strengthen throughout the full range of motion
• Alternate between a strength and a mobility exercise (aka on your rest break, do a mobility exercise to assist/get deeper into the motion you're also strengthening in)
• Add end range strength accessory work
• Include a mobility warm up and flexibility cool down
• Add a mobility session into your workout week in addition to your strength work

Depending on what you prefer, there are options for you in the Paradigm of Perfection + Train app!

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You may also find this video interesting talking about the difference between mobility and stability and how to train factoring both of these things!

What’s a good choice for workouts to improve mobility going into your 50s? How should I increase mobility?

Honestly, your age doesn't matter as much as your current level/how you're moving. You can have a 70 year old moving better than a 30 year old and vice versa, so what I'd say for each of them may be different.

Generally speaking, there are tons of options in the Paradigm of Perfection + Train app ranging from full mobility programs, to programs including strength work and mobility, to follow along mobility sessions (weighted and not weighted). Or if you're needing something a bit more individualized if you're struggling with a specific area, an Individualized Workout Program may be more appropriate!

Watching the mobility vs. stability YouTube video linked in the last question may also be helpful when learning what mobility actually is and how you can train for these things that factor into mobility.

How do you do splits? Can anyone eventually do a split? How long could it take?

Splits can be super challenging for people and depending where you're starting from they can take upwards of a year to get with slow and sustainable progress.

I do have a 6 week front and middle splits program in the app that's a great place to start! You can repeat this program a few times progressing the range of motion, reps, and difficulty of the exercise as well.

The vast majority of people can eventually do a split if they train properly for it aka it's typically not a structural thing that's preventing the splits!

I also have a splits follow along session over on YouTube, so you can also check out that free resource too!

Making little progress on hamstring flexibility with RDLs, good mornings. Any other hamstring tips for progress? My hamstring are always super tight and painful and I feel like it’s impossible to stretch them. Help! How can I improve flexibility in my hamstrings, calves, and lower back? How to increase posterior chain flexibility? How to improve lumbar flexion?

I know, I know, tons of questions, but they're all overlapping, so we're answering them in one go!

So you have to look at all the things that impact hamstring flexibility - yes, the hamstrings themselves do play a role, but also sciatic tension. *I'll be adding a mini training series in the app regarding neurodynamics which will explain this even more, so stay tuned for some info on that!* Then you also have to consider end range strength of both the quads and the hamstrings because if your body doesn't feel safe at end range, it can sometimes tighten up to protect your body from injury!

So after assessing if you have nerve tension like in this video, you can add nerve glides if you have tension.

If your lumbar spine is limited with bending forward, this youtube video goes over all the things that can contribute (and gives you a few exercises too).

For ankle/calf mobility, you have to consider the flexibility of your gastroc/soleus and also your ankle joint mobility. Exercises like these address all of these things! With ankle motion, don't forget about calf strength throughout the full range and also strength of the main muscle on the front of the shin. These can be strengthened with heel raises (strengthens the calf - pro tip: elevate the toes on a step to increase the range) and anterior tibialis lifts (lifting the toes while leaning against the wall).

Best stretches to improve pistol squat form?

I'm about to give myself away with how far in advance I'm writing this/how far in advance I plan my content, but check out the Instagram reel from Feb 26th (I can't link it yet cause it's not posted but it's filmed and ready to go when the time comes 🫣).

The pistol squat requires a lot of hip, ankle, and knee mobility, so that's where I'd focus. It also requires lumbar flexion flexibility/mobility to keep the chest over the heel for balance. So some of the videos linked in the question above may be helpful as well too!

As always, there isn't one best stretch or the best few stretches as if your hip motion is the limiting factor, working on your ankle isn't going to be best for you even though it may be better for someone else.

Other things to consider would be hip rotation as end range hip flexion (knee to your chest) requires hip internal rotation and that can be a missing piece for some.

I do have a pistol squat program in the Paradigm of Perfection + Train app that works both mobility and strength for pistols too, so that's a more comprehensive resource for you too!

If I’m sore/in pain after stretching (training for splits), do I continue stretching?

The answer is always, it depends. Is it a muscle soreness that is similar to lifting, does it get better when you continue stretching or does it get worse, how long does the soreness last, etc?

You also have to consider your programming - does it include strength throughout the range? If no, maybe adding that would be helpful. If yes, are you pushing the weight too far?

You also have to consider the intensity you're doing - maybe you're doing the right thing, but trying to progress too quickly and your body needs time to adapt.

There are so many things that go into play, but rule of thumb, if it's painful, something should be adjusted!

If you need guidance, I do have a front + middle split program in the app!

Any mobility drills for everyday?

Yes! I personally like my anti-sitting mobility program for that - it's a great full body stretch routine that can be good for all levels (especially if you sit all day at work).

I also have some follow along routines over on YouTube and different ones in my app that may be helpful for this.

Plus, in my app, you can also access my entire exercise library of over 1000+ exercises and you can sort through with different tags like lower body mobility, hip mobility, thoracic mobility, etc. so you can find different exercises targeting what you feel like you need!

What are the top 3 most important movements for general health and mobility? Number 1 thing you’ve seen inflexible men over 40 do to improve overall mobility/flexibility

I was actually talking to Tara on @broads.podcast about how there isn't one best exercise for everyone! I know it's super frustrating to hear, but it's really dependent on you and how you're moving!

If you're more hypermobile, I'd recommend more active mobility and strengthening at end range. If you're a bit more stiff/tight, starting out with some more traditional stretches/mobility work can be helpful. But what specifically those exercises are are going to be targeted with were you're the most tight!

I did make an beginner anti-sitting mobility program (in my app) that is a full body mobility program that can be done 3 or 5 days per week and is designed to loosen up areas that are tight with prolonged sitting, so that can be a good place to start if that's something you're looking for!

How much of hip mobility issues are actually “strength” issues? How do I know if I need stretching or strengthening to gain mobility?

Looking at your active and passive mobility can be helpful - if there is a huge gap between the two, then strength may be an issue. If there isn't a big gap, then you can likely do more traditional mobility exercises and then strengthen into the new range.

So for example if you're looking at hamstring flexibility, if you're laying on your back with your legs straight, lift one leg up as high as you can and see how far you can get it up (without compensating through the back/hips), then use a strap to see if you can pull the leg farther - if you can pull it a lot farther with the strap assist, then you have a larger active/passive gap, which means strengthening would likely be helpful!

Most often, it's a combination of strength and mobility, which is included in my hip prehab program and splits program depending on what level of hip mobility you're shooting for! Both of these programs are in my app!

Best mobility program(s)? Endurance and KB enthusiast here

Ohh that's a tough one! Obviously, there isn't one best program for everyone as it depends on a ton of factors, so if you want one specifically tailored to you, an individualized program would be best.

But, there are some options for you in the app as well. I have a feeling you'd like the weighted mobility session follow along workout (it uses KBs), but if you're looking for a program, there is the intermediate mobility program as a mobility only option as well, or if you wanted to switch up your strength training, the LLL mobility + deload series is another option as it includes more full range strength work!

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That's it for this week! If you have any questions to clarify my answers or found it super helpful, go ahead and hit that reply button!

Don't forget you can ask your questions below to be featured in an upcoming email!

Best, Laura Kummerle No one is perfect, and that in itself, is perfect!

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