Range of Motion - Flexibility and Stability

Usually, we do not pay attention to stabilization in our daily activities. It is an automatic process. Many athletes do not consider consciously activating deep muscles to maintain stability. All focus is on the weight, the amount of work to be done in a specific training cycle, time, number of repetitions, or muscle group. If the movement is performed unconsciously, certain deficiencies can be noticed. The most important thing in learning functional patterns is proper breathing and maintaining posture. Trainers often give their trainees such instructions as tighten the abdomen, direct the navel to the spine, straighten the back. These are inadequate instructions - a small part of those training can consciously control their breath. Diaphragmatic breathing is very important in stabilizing the lumbar section. This skill is useful not only in strength training. Such activities as walking, lifting, or carrying heavy objects without a stable lumbar section can lead to injuries. It is worth spending time learning stabilization. This skill will lead to an improvement in quality of life, will contribute to reducing back pain, and prevent the development of bad biomechanical habits.

Elderly individuals may experience limitations such as calcification or joint wear and tear, in which case the range of motion should not be expanded, but rather strength should be built within the current range. This can also apply to young individuals or those in their 30s and 40s who may experience joint wear and tear. In the context of joint mobility, body structure plays a significant role. Limiting factors may include bone structure, experience and type of training, injuries, over-stretching of the joint capsule, or neuromuscular coordination. If the objective is to increase mobility in the upper ankle joint, but no progress is seen despite continued training, this may be due to anatomical limitations or specific characteristics. Every individual requires an appropriate range of motion in the elbow joint, such as for grasping objects, and in the knee and ankle joints, to move effectively.

Nowadays, the term practical training is gaining immense popularity, which aims to develop various physical abilities and raise awareness of one's own body. People often associate this type of training with various developmental exercises, including those aimed at improving daily movements and improving motor skills. This term is often used in reference to peripheral training, which has different assumptions and goals. The goals of practical training are to develop movement skills, body awareness, improve motor functions, and coordinate movements. The practicality of training depends on the technique of performing exercises, their degree of progression, number of repetitions, and the physical and mental condition of the person training.

According to the 'joint by joint approach' principle described by Gray Cook, joints in the human body should be alternately mobile and stable. This is necessary to work in full range of motion, while protecting the most vulnerable places to overloading. In the last few decades, a new concept has emerged 'leakage vs linkage', which states that each joint should first be mobile and then stable.

It is crucial to remember that each living organism is unique, possessing a distinctive structure. It is not worthwhile to strive for an ideal movement pattern. What constitutes the maximum range of motion achievable for one individual may be inadequate for another. In crafting a training plan, we should focus on suitable mobilization exercises aimed at attaining a specific outcome.