Frequency for mobility

[Christopher Talley]

I've heard Coach Sommer frequently say to only do mobility sequences once a week. They take time and doing them more frequently will be counter-productive.

Then the dead hangs blog article says for best results to do it daily for 5-10 minutes: https://www.gymnasticbodies.com/hang-on-for-your-health-simple-drills/

How should I know what sort of exercises/stretches are beneficial vs. counterproductive for daily work in order to improve mobility?

Thanks!

[Alessandro Mainente]

15 hours ago, Christopher Talley said:

I've heard Coach Sommer frequently say to only do mobility sequences once a week. They take time and doing them more frequently will be counter-productive.

Then the dead hangs blog article says for best results to do it daily for 5-10 minutes: https://www.gymnasticbodies.com/hang-on-for-your-health-simple-drills/

How should I know what sort of exercises/stretches are beneficial vs. counterproductive for daily work in order to improve mobility?

Thanks!

Hi Christopher, you can't know until you try. and generally for this reason the general conservative suggestion is doing less compared than more. stretch series is a lot of work and this is why once a week is enough. ONE single exercise in case of a strong deficit can be proposed more times in the week but it should be specific and inserted for a specific reasons.

[MacJames Flynn]

Hi Alessandro, 

I have a follow up question that relates to this. 

I do the middle split follow along once per week (which includes some pancake type exercises like walks/bounces etc). I have been doing it over a year and making really great progress. 

But as mentioned before. Coach Sommers says to do it only once per week. Now, I have made definite a lot of progress. But, when it is not my day to do the follow along, if I try to pancake, my mobility is quite limited when I start. Of course, if I took time to continue then in 5-10 minutes I'm sure I could get to the levels of the follow along video. But if I just do it cold I feel I'm not flexible. 

So my question is: 

Should I be doing any sets to "maintain" flexibility for pancake (and any other mobility like middle split/front split) during the week, so that I could be more flexible "cold"? And if so how frequently/how many sets? 

[Alessandro Mainente]

2 hours ago, MacJames Flynn said:

Hi Alessandro, 

I have a follow up question that relates to this. 

I do the middle split follow along once per week (which includes some pancake type exercises like walks/bounces etc). I have been doing it over a year and making really great progress. 

But as mentioned before. Coach Sommers says to do it only once per week. Now, I have made definite a lot of progress. But, when it is not my day to do the follow along, if I try to pancake, my mobility is quite limited when I start. Of course, if I took time to continue then in 5-10 minutes I'm sure I could get to the levels of the follow along video. But if I just do it cold I feel I'm not flexible. 

So my question is: 

Should I be doing any sets to "maintain" flexibility for pancake (and any other mobility like middle split/front split) during the week, so that I could be more flexible "cold"? And if so how frequently/how many sets? 

Hi Macjames, obtaining the cold flexibility it is a process that requires first a superior total range of motion (if you can doing a full pike when you are warmedup then you can touch the the floor with the palms when you are cold) when you are warmed up. i noticed also that it can vary from person to person especially on the hips and on the thoracic spine especially in those people who had a lot of passive tension. there are people who will never need to warmup up a lot also for strength exercises. some other if they do not warmup they can get an innjury. 

doing all the class more then once is prefereable no..exception can be made if you have completed the foudations for the legs. you can pick 1 o 2 exercises and do them daily.