Getting the proper set up to improve flexibility
Many people over 50 will recognize that their flexibility is getting in the way of their health and their quality of life. Improving your flexibility takes a specific plan of action as well as consistency in executing that plan.
Although classic stretching can be very helpful we believe there are faster and better ways to improve your flexibility that include both stretching and myo-fascial release (aka rolling).
The combination of both rolling and stretching will get you to start feeling better immediately and in less time than if we only did the standard stretch holds.
To get started on improving your flexibility, moving and feeling better you’ll probably be wondering what tools you’ll need.
We’re big believers that we should all invest in a basic mobility kit. In fact, the small amount of money you’ll spend on these tools will save you hundreds if not thousands of dollars in therapy down the road. The ROI (return on investment) is amazing!
If you find yourself unsure or confused about which tools to buy, which ones will be most worth your while and other questions like this, we’ve got you covered with our top 6 mobility tools list.
1. Lacrosse Ball
Most people are shocked by how effective rolling with a lacrosse ball is the first time they use it. The common response we hear from first time users, “how have I not heard of this before?”
The lacrosse ball a staple in any mobility tool kit. It can be used anywhere at anytime due to its small size. It’s the most versatile tool as it can be used on the wall, the floor, against a seat or chair.
The lacrosse ball is best used for rolling the shoulders, upper back, chest, and gluteals on the wall. You can also use it on the floor to pin-point and hone in on specific areas in the gluteals, quads, hamstrings, and calves. If there is one tool you need to invest in, this is it!
2. Foam Roller
The foam roller is a bigger tool that is made for the floor. It uses the weight of your body to apply the pressure needed to get into the muscle tissue. The foam roller isn't quite as portable as the lacrosse ball, but it is still lightweight and inexpensive.
The foam roller is best used for rolling the upper back muscles, using it to release tight areas in the rhomboids and trapezius muscles. We also love to use it for the adductors (groin muscles) and the quadriceps (front thigh muscles).
The downside to the foam roller is that it’s hard to maneuver at first. It takes some practice and gets easier to use as you become more fit.
3. The ‘Stick’
The 'Stick' as we like to call it, is a hand held version of a foam roller. This stick can be wooden, foam, or steel. Anything that you can fit in your hands and roll qualifies.
This tool is portable and easy to handle. It can be used to roll out the quadriceps in a more precise manner and can also be used to roll the tight muscles in the back of the neck, and upper trapezius. It can also double as a foot roller or can be used on its ends to get in deep in the hip flexors and tight parts of the lower limb.
This is a great alternative for the foam roller for those who struggle with rolling on the floor. Or if you simply prefer to use your hands for more precision.
4. Stretch/Heavy Band
The ability to anchor a heavy band with either a door anchor or a natural strong point will allow you to perform some great ‘distraction’ technique stretches.
Distraction or traction allows use to target the joint capsule. The joint capsule is a thick bag of connective tissues that surrounds and supports the joint. It is said that almost 50% of the restriction in a joint lies within the joint capsule! If this is the case, I think it’s best we address this key area.
Our favourite joints for this type of mobility drill are shoulders and hips. If done correctly, these techniques can create more space in the joint and allow a greater range of motion in a BIG way. Using bands to stretch does take practice so start slow. Most people find the stretch too intense initially, or they simply don’t feel confident to relax into the stretch in early stages.
This specific stretch targets the muscles surround the shoulder (pecs, triceps, rhomboids, etc.), the rotator cuff, the lat and inter-costal muscles as well as the QL and hip.
5. Foot Roller
The specific foot roller shown below is more specialized but can be a very great asset to those with chronic or painful feet. It can be found here. The foot roller is shaped to allow rolling in the mid and sides of the foot. This tool is great for those with tight ankles, calves, or if you are dealing with plantar fasciitis.
Additionally, those who work on their feet all day can absolutely benefit from rolling tired and tight feet. Most of our clients are blown away at how much better their feet feel after using a tool like this. One of our clients was so amazed, she bought one for every member of her family!
Although we love the design of this specific foot roller, other objects like the lacrosse ball and stick can be used to achieve the same goal of rolling the feet.
6. Mushball
A mushball/deflated ball can be great for those looking to take their mobility to the next level. This type of ball is softer and allows a deeper release into some soft tissue around bony areas like the front of the hips, sacrum, collar bone, heel and scapula. This softer ball can also allow you to get into highly sensitive areas like the illiopsoas and abdominals. This requires more specific rolling instruction and areas to avoid. If you think you are ready to take the jump make sure to do your research first. Or simply schedule a call with someone from our team to learn more.
Some areas are so sensitive that one might just avoid it or not apply enough pressure to actually make a difference. That’s why a softer ball than a lacrosse ball can come in handy. This can be found here.
What it takes to see changes in your flexibility
To make changes in your flexibility you need two things. First you need a specific plan that works for you. We are all different and we all need different solutions. Make sure you have a plan that involves the following;
Which stretches and rolling exercises you will do?
For how long or how many repetitions will you do them for?
How many times per week will you do this?
How will you know you’ve become more flexible (re-assessment)?
The next thing you need is consistency. For many this is the hardest part. A few ways you can do this are by;
Recruiting a friend or family member to do this with you.
Creating an accountability chart or using an app.
Joining a social media group that holds people accountable.
Hire a qualified coach that specilialises in what you are looking for.
If you want help getting a plan and support to be consistent to help you become more flexible to get out of pain and move better schedule a call with us today by clicking the button below.
And remember that an ounce of prevention is worth a pound of cure. Happy rolling and stretching!
To your good health,
The Evertrain Team