3 Mistakes that are killing your Progress – Part 2
Range of Motion
Last week we provided our three biggest tips for improving results in the gym.
- Slow Down
- Lower the Weight
- Work on your Range of Motion
We focused on slowing down and the techniques of tempo lifting. This week we want to explore range of motion.
“Range of Motion” (ROM) refers to the extent to which a joint or a series of joints can move through its full and normal movement pattern. It is a measurement of the flexibility and mobility of the musculoskeletal system. Range of motion is essential in fitness and sports because it affects our ability to perform exercises and movements correctly and efficiently. It can also impact the risk of injury and overall functional fitness.
Utilizing your full range of motion (ROM) in the gym can have several benefits for your workouts and overall fitness progress. Here are just a few ways it can help improve your results:
Muscle Activation: Moving through a full ROM engages a wider range of muscle fibers. This ensures that all the muscle fibers in a particular muscle group are activated, leading to more effective muscle recruitment. Partial movements may leave some muscle fibers underutilized.
Strength Development: Full ROM exercises require more effort as you’re working against resistance throughout the entire range of motion. This can lead to better strength gains compared to partial movements that only target a portion of the muscle’s potential.
Joint Health: Properly performed full ROM exercises can help maintain joint health. Regularly moving joints through their complete range can help lubricate them, reduce stiffness, and minimize the risk of injuries.
Improved Flexibility: Utilizing your full ROM can enhance your flexibility over time. As you consistently work through a complete range of motion, you can gradually increase your joint flexibility, making it easier to perform exercises and reduce the risk of injuries.
Injury Prevention: Training with a full ROM can help prevent injuries caused by imbalances or muscle weaknesses. It ensures that all muscles around a joint are strong and properly functioning, reducing the risk of overuse or compensation injuries.
Brigade coaches are always available to help ensure you’re using proper form. We advise members to gradually increase the range of motion as their flexibility improves and NEVER sacrifice form for heavier weights. It’s essential to start with a manageable weight and progress from there while maintaining good technique – More on that next week.
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If your mobility and ROM need a makeover – Try this…
It is often possible to reclaim or improve your range of motion if it has become limited. Whether your reduced range of motion is due to injury, muscle imbalances, or stiffness, there are several strategies and techniques you can use to regain flexibility and mobility. Here are some ways to work on improving your range of motion:
Stretching: Regular stretching exercises can help improve flexibility and increase your range of motion. Dynamic stretching before a workout and static stretching after can be particularly beneficial. Focus on stretching the muscles and joints that are specifically limited in their range of motion.
Mobility Exercises: Incorporate mobility exercises into your routine to target specific joints or muscle groups. These exercises are designed to increase joint mobility and can help address limitations.
Foam Rolling: Foam rolling can be used as a self-myofascial release technique to alleviate muscle tension and improve flexibility. Roll the foam roller over tight or sore muscles to release knots and improve range of motion.
Physical Therapy: If your range of motion limitations are due to an injury or medical condition, consider seeking help from a physical therapist. They can create a customized rehabilitation plan to address your specific needs and guide you through exercises and techniques to regain range of motion.
Massage Therapy: Regular massage therapy sessions can help reduce muscle tightness and improve flexibility, making it easier to regain lost range of motion.
When working on increasing your range of motion, it’s essential to progress gradually and avoid pushing your body too hard, which can lead to injury. Be patient and consistent in your efforts. Remember that regaining range of motion can take time, so be patient and persistent in your efforts. If you have a specific injury or condition that is limiting your range of motion, reach out to us for help with a plan to address your unique needs.
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