Getting more flexible in 3 steps: IMPROVISATION (Part 3)

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Getting more flexible in 3 steps: IMPROVISATION (Part 3)

The big FINALE of the 3-part series “Getting more flexible in 3 steps”!

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If you have not yet read the first two parts, I recommend to do it now before your read Part 3 in order to understand all connections. (Part 1: IsolationPart 2: Integration )

A short summary of what you have learned so far:

[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=”” text_color=””]1.[/fusion_dropcap]First you train your body map, i.e. the perception of being able to control each individual joint (CARs).

[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=”” text_color=””]2.[/fusion_dropcap] You integrate the joints into more complex movement patterns to become more flexible in a higher range of motion.

[fusion_dropcap boxed=”yes” boxed_radius=”” class=”” id=”” color=”” text_color=””]3.[/fusion_dropcap] All mobility exercises should be moved as specifically as possible in the position in which you train.

EXERCISE HABITS

In the last part, I would like to introduce you to a part of Mobility that gives you the ability to take your movement repertoire to the next level.

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Improvisation is the part of Mobility through which you break your habitual patterns of movement. You try out movements that match your training
may seem strange, you try to control areas or positions that you have not trained before.

You might ask yourself: Why should I spend this time if it has nothing to do with my training?
That is not quite true… Only indirectly, improvisation has nothing to do with your training if you are not a dancer or gymnast.

No matter how good you are, some times in your weightlifting training you won’t be able to perform a movement with full concentration and get into a predicament you haven’t brought your body into yet.

Shit happens… 😄

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CREATE A SAFETY BUFFER

Whether in training or in competition, when the physical and mental strain has already reached its highest point anyway, it is enormously important that your body can also absorb movements that you have not (yet) explicitly trained.

The goal of improvisation is to make your body strong in just those “constraints” or non-linear positions.
Or better said, more resistant.

Unfortunately, when I work with athletes, a certain guiding principle always comes into play:

„You’ll get injured in the position you haven’t trained in!“

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Injuries always occur when your nervous system cannot adequately process the input that the movement brings to your system.
Means that your nervous system does not feel secure enough in one position. Then there is either a decrease or increase in tone (tone = neuromuscular tension).

What happens to the structures when the tension within a movement is in an unfavorable disproportion becomes clear what inevitably happens: You get injured.

But only if we do not train to make unusual movements a habit.

OUT OF THE BOX

But only if we do not train to make unusual movements a habit.

Since I almost always get the question asked:

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“How many sentences and how many repetitions should I make of exercise XYZ?!”, I would like to give you one thing in particular for your Mobility Training today.

“Mobility is not a hotchpotch of exercises. Mobility is a concept!”

When you start to understand that mobility is more about how you think about movement than about what kind of exercises help against XYZ, you have understood an essential core aspect.

Of course, it helps to start by shimmying along exercises (and I can only recommend 😉). But don’t lose sight of the essential.

No exercise in the world will make you more flexible if you only do the same movements for 10-12 hours every day.

For this reason, I always emphasize the point of “improvisation” in Mobility Training.
Our everyday life and our life is one single improvisation.

But we always like to put ourselves in a box to be more efficient.
Always do things according to the same procedures and especially within the same positions.

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Question: When was the last time you learned a new movement?

Don’t get me wrong, it is important that we create habits that make us efficient.

Without habits, you would make no progress in your weightlifting training, neither in technique nor in weight.

If you always challenge your brain ONLY with the same processes, the nerve cell reconnection (neurogenesis / neuroplastic modulation) is very specifically designed. However, if your goal is to become more flexible and less injured. And if your would like to set personal bests, you will benefit from a richer movement vocabulary.

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This brings me back to my first sentence of part 1:
“I could have entitled this three-part series: ‘What Mobility has to do with learning Spanish’.”

Language of the movement

Learning new movements is like learning a language.
I would like to give you this picture mainly for the reason that you can remember the 3 areas of Mobility even better.

When you learn a new language, you also start with individual words (ISOLATION).

Then you go to combine them in sentences (INTEGRATION).

To be able to speak, write or read texts freely (IMPROVISATION).

Mobility is for me the way to build a rich movement vocabulary, which allows me to perform all imaginable movements strongly, flexibly and painlessly.

Even though it may not be your goal to control “all possible” movements, I hope that you could learn a lot from this 3-part series and now understand what mobility really is.

…and that it is not about long-lasting stretching, but about conscious activation, control, and power in a high degree of movement.

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YOUR OPINION

If you liked this series, I am curious to hear from you whether there is a topic that you are passionately interested in.

Everything around therapy & training, mobility or similar, to make you better in your sport, whether weightlifting or crossfit.

I’m looking forward to receive an email:
info@leonvictor.de with the subject “German Weightlifting Blog”

There are two 2 videos linked below, which perfectly match to today’s blog article.

See you soon!

Keep moving, stay sexy
Yours Leon 🐒

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Leon: Mobility coach and known as Moving Monkey from social media.

FOLLOW MOVING MONKEY

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