At AIM Athletic, one of the most common goals we hear from members is the desire to become more flexible. Whether it is to reduce stiffness, improve movement quality, or just feel better day to day, increasing flexibility plays a big role in building a body that moves well and stays strong. Flexibility refers to the ability of a muscle to lengthen and return to its resting length. Here are a few key strategies we use across our personal training, small group sessions, and active rehab programs to help members improve flexibility in ways that last.
Eccentric training is one of the most effective ways to improve long-term muscle flexibility. This refers to the portion of a movement where the muscle is lengthening under tension, like the lowering phase of a squat or calf raise. These movements send a strong signal for the tissue to adapt by increasing its length. In both our group and personal training programs, we regularly use controlled eccentrics to help members improve range of motion while also building strength and control.
Self-myofascial release techniques like foam rolling or massage ball work are also helpful. While the science behind how they work is still being studied, the immediate effect is clear. Rolling improves how muscles feel and move. We often use these tools before workouts to improve short-term range of motion, which allows for more effective full range training. Over time, that combination helps make mobility improvements stick.
Traditional stretching often gets too much credit when it comes to increasing flexibility. Feeling stiff is not always a sign that a muscle is short. It can also be a sign of weakness in certain ranges, or poor positioning of your joints (joint position dictates muscle function). That is why we prioritize strength training through full range of motion instead of relying on passive stretching. Exercises like deep goblet squats or elevated split squats help build strength and mobility at the same time, making it easier to maintain flexibility over the long term.
In some cases, we also introduce more advanced methods like PNF stretching. This technique uses a combination of contraction and relaxation to increase range of motion. While it is typically done with a partner, the same approach can be used with a resistance band. By anchoring a band and applying tension to a joint like the hip or shoulder, you can contract the muscle into the band, then relax and allow the band to help move you deeper into the stretch. These banded joint distraction drills are a great solo option we sometimes use in personal training and rehab work for those needing more targeted mobility work.
Flexibility is not just about loosening up tight muscles. It is about gaining control, building strength through full ranges, and feeling confident in how your body moves. Whether you are training in a group, one on one, or recovering from injury, these principles are already built into how we coach at AIM Athletic.
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