#020 - Unlocking the full range of your potential
Some of you might have noticed, once you pass the 40 mark certain movements aren’t as easy as they used to be. Squatting down, overhead reaching or even twisting your torso may feel like a challenge and even sometimes painful. As a wise man or woman once said…. use it or lose it. If you aren’t using your body’s full range of motion it can be very difficult to maintain.
Now I’ve got two pieces of good news for you. Firstly, you can build it back. Secondly, and more importantly, it doesn’t even require hours of mundane stretching in the same position. So before you have to psych yourself up for that 45 minute stretching video where you know how much it’s going to hurt, how long its going to take for little to no return, accompanied only by the soho Mum on the screen who quite frankly is the only type of person alive who has time for such atrocities and enjoys being able to fit her leg behind her head, keep reading, because I might have a solution to your problems. Targeted, progressive strength training.
Training a muscle through its full range means you are getting stronger in every position, not just the ‘comfort zone’ or active range in which you can work. This can provide
Better strength at all angles
Improved mobility and flexibility without hours of stretching
More muscle growth (especially when a muscle can be trained in its stretched position)
Think of it like oiling a door hinge, the more often you move it, the smoother and stronger it stays.
Now I know the thought of starting can be daunting, especially if there’s little to no range at some joints, but we can subtly work around that. In the gym, we can utilise equipment and resources available to us to access more range to encourage our joints through movement again. This can look like
Heel Wedges or plates under heels- Great for single or double leg squats if ankle mobility is limited, you’ll be able to sit deeper keeping good posture, with greater work for the quads
Dumbbells allow a freer path than a barbell, so you can lower deeper in presses or rows without the bar stopping you
Cables- Keeping muscles under constant tension, even in stretched or fully contracted position
Stretch friendly machines- pec dec and seated hamstring curl allow you to be challenged in a deep stretch
Deficit set ups (using blocks or plates to elevate your position) for deadlifts, split squats, press ups etc can be great for increasing working range safely
Eccentric tempo (loading the muscle through the lengthening phase) for 3-5 seconds per rep can help encourage greater range at joints also.
Regaining range of motion isn’t a quick fix, but consistent practise along with healthy, controlled stress through exercise. It’s one of the best investments you can make to maintain mobility, which later down the road will lead to independence and quality of life.
Thank you
James Royle – Founder and Head of Programming