Justin Robinson, MA,RD.CSSD,CSCS,FAFS
Most people agree that they need to include stretching in their fitness regime; the debate, though, is how much, what type, and when?
At Rehab United Sports Performance Center, we incorporate "mostability" exercises into our flexibility training - the idea that joints need to be both flexible (mobile) and strong (stable). We recommend performing mostability exercises before and after activity (such as a run or bike ride) as well as on recovery or light workout day.
Training for joint mostability involves a stretch (lengthening of the joint/muscles) followed by a strength exercise. In the example below - we demonstrate an alternating stretch/strengthen exercise for the hip flexors and glutes.
Exercise Example - "Hip Drive to Single-Leg Squat"
1) Step the left leg forward and reach both arms overhead. Keep your right knee straight and toes forward.
2) Step the left leg back and squat onto the right leg. Keep your weight on the right heel while using the left foot for balance.
3) Repeat 10-15 reps on each leg as part of your warm-up and cool-down.
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| 1) Front View |
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| 1) Side View |
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| 2) Side View |
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| 2) Front View |
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