by Mackenzie Roberts-Craig

A flexibility and mobility program requires careful attention to the key elements that contribute to optimal performance. Foam rolling, an essential first step in this process, ensures that the muscles undergo adequate stretching and tension relief, paving the way for improved agility throughout the program. By targeting sore muscles and holding the pressure points for approximately 5 seconds, individuals can enhance muscular function, motor performance, and joint range of motion while simultaneously combatting fatigue and muscle soreness.

Proceeding to static stretching is crucial for achieving an increased range of motion. Evidence suggests that the most significant improvements in flexibility occur when stretches are held between 15 and 30 seconds. To familiarise the body with these stretches, experts recommend incorporating these exercises twice daily for each muscle group, consistently practising at least three to four times per week. Over time, this dedication to stretching has been revealed to protect against injuries, boost sprinting speed, and generate overall power during workouts.

 An example of flexibility and mobility routine

Lastly, integrating mobilisation exercises into a routine serves as the final component of an effective flexibility and mobility program. Doing so can establish a sufficient range of motion while simultaneously reducing risks associated with injury, soreness, and stiffness. Maintaining such a comprehensive approach allows individuals to perform at their highest potential while minimising discomfort and potential setbacks throughout their chosen activity.