How to Become More Flexible in 3 Steps: Integration (Part 2)

It’s been a long time but now there is finally the second part of the series “How to Become More Flexible in 3 Steps”.
Small repetition of Part 1:

Part 1 was about “Isolation” and “CARs” (Controller Articular Rotations):

How to Become More Flexible in 3 Steps: Isolation (Part 1)

The individual control of the main joints of the lower and upper body. This forms the basis for better neuronal control and representation in the central nervous system.
In short, we improve the perception of the joints and thus create the basis for greater movement control. The transmission for weightlifting is simple. More control over a movement means that the information from the joints in the brain will be labeled as “safe”.
If the brain feels secure with the available information about a movement, they also get stronger.


Isolation is not enough!

If you believe that a few joint circles are sufficient for long-term successful mobility training, you are wrong… After all, you don’t learn to lift weights by just sitting on the leg extension and leg bend machine.

Laying the foundation of isolation is immensely important. The basis is the foundation of all basics!

If you are confident in control of any joints, without evasive movements of other joint partners, you can go on. At this point, I would like to emphasize again that the isolation should fit just as specific to the training movements as advanced mobility exercises.

You can always do your “hip-CARs” (joint circles for the hip) in a standing position, but this will not give you as much transfer to deadlift as hip-CARs in the starting position of the deadlift.
The principle here is SAID (specific adaptation on imposed demand – the specific adaptability to a stimulus aka an exercise).


…as well as mobility training…

Why are you doing mobility?!

Before we get into fancy mobility exercises like Monkey uploaded in his Instagram story you should be wondering:
What do I want to achieve?

The question that determines success or failure in training and competition. That motivates you. That determines the flow of life.
To do mobility just for the sake of mobility training is a destructive way of approaching mobility.

Of course, you will have the positive effects of improved control and stimulation of joint metabolism. However, the approach to training, no matter what type of training, should be determined by efficiency and clarity.

Your intention is important.

Have you found out your “WHY” and perhaps come to the conclusion that you want to do your training in the long run.
That you want to stay healthy and train with as few as possible injuries.

Now you can choose your mobility exercises, which you integrate into your training.

Turning weaknesses into strengths

Spoken of efficiency…
So that the Mobility exercises really make you better, focus primarily on your weak points. Again and again, I hear in the initial coaching analysis that clients only do exercises that feel good and that they already know. The fact that you do not make any progress with it, in the long run, is a no-brainer…

The fear of losing your strengths is unfounded. You will get this anyway by simply moving within the range of movement (more about this in part 3: IMPROVISATION).

As I have already described in another article, you can analyze your weak points relatively quickly and easily.
If you don’t know how to read the article “Why Mobility makes you weak!

Why mobility makes you weak?


But what is it about “integration”?
Integration describes that we do mobility exercises that cover several joint partners, functional chains, “facial lines”.
We don’t just work on one joint but on movement patterns.

Integration is the part of learning to move by improving the motor control of a movement. My favorite example is a squat routine. Once you have mastered the sufficient control (isolation) of the spine, hips, knees and ankle joints, you can start to improve the squat.

In the video below I explain how such a squat routine could look like.

Nothing more to say now than:
Keep moving, stay sexy

Yours Leon🐒


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Moving Monkey






Mobility coach and prospective physiotherapist