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Flexibility, Mobility, and Stretching Exercises | Boddicker Performance

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Flexibility, Mobility, and Stretching Exercises

by on Jun 2nd, 2010

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I was sent this lecture from a friend of mine in town, and thought that all would enjoy it.  It goes into detail on the effects of stretching and the science and practice of improving flexibility and mobility.  Check it out!

Carson Boddicker

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Leave a Comment »6 Comments
  • Bret Contreras June 2, 2010

    Someone posted this on Twitter months ago and I watched it and even took notes. Great video!

  • Jeff Cubos June 2, 2010

    Doug Richards taught several of my undergraduate classes and I still keep in touch with him (occasionally) today. I believe that while he was in full time practice (faculty, sport medicine clinic, and consultant to various teams) he had started a PhD with S. McGill. Don’t think he completed it though.

    I can probably convince him to do an email interview for my site. Anyone have specific questions you want answered? He’s the type of person that will give you an answer that will

    1. make you think to yourself, “wow, I never thought of it that way”,
    2. make you feel like you have A LOT of reading to do, or
    3. be redirected at yourself so that you can realize that you had the answer all along.

  • Mike T Nelson June 4, 2010


    Carson, first off, how dare you post this stuff and suck up 45 min of my time—haha. Totally kidding as the info presented was great. Just did not plan on watching all of it now, but very very good.

    I did a MS in Mech Eng, so it was great to see someone finally break down the mechanical terms into something useful, which was awesome.

    Dr. Cubos, yes I would LOVE a follow up. I think so much info gets mis-interpreted at times. I can come up with lots of questions.

    I am not known for my love of static stretching (as I think it is pretty close to worthless for performance increases and is at the bottom of things I would do first).

    My biggest concerns are
    1) somebody pushing an athlete into a stretch with no regards for the response from their body (again, not saying the viewers here are doing that, just in general)

    2) what are you really teaching the body by stretching? I believe you are teaching it weakness at an end range of motion.

    Take any limb, push it to an end range of motion and hold it there until it gets “weaker” (yes I understand the differences in stiffness, vs flexibility etc).

    I don’t want my athletes (nor myself) to be WEAK at END ROM.

    3) static stretching before an event reduces power output.

    We don’t need more studies on this. Yes I know waiting or a dynamic mobility routine will change this, but if it decreased power and something else made them better, why would we waste time on static stretching?

    4) stillness = rigid tissue

    holding a stretch is stillness at an end range of motion = more rigid tissue
    movement = more flexible “happy” tissue

    Making flexibly tissue rigid is a very bad idea.
    We know that scar tissue may be stronger, but it is in general more rigid. We know it is not as good as the original tissue. We don’t want it to be more rigid

    Isometrics are not much better either.
    Long plank holds are teaching tissue to be rigid, but that is a whole can of worms I will leave alone for now.
    (Shout out to my buddy Frankie for the rigid/flexible thoughts)

    Yikes, off my soap box I go. I think I have a blog post! ha!

    Thanks again Carson!
    rock on
    Mike T Nelson PhD(c)

  • Adam Lamotte June 5, 2010

    Thanks for post.

    Really interesting stuff on stretching. Just mates you think of how much you don’t know of the body

    Best regards


  • Chris watts August 7, 2010

    I have assisted well over 10,000 people in stretching their tight tissues.
    You are right there is no perfect method. But the gentle and gradual method and the agonist/antagonist approcah like AIS has proven to be the most effective to release tissue tension especially at the muscle tendon junction.
    You cannot force the tissues as they will react bt contracting against the stretch and then you start to laod the tendons which is no point.
    Shunting blood in an active assisted stretch rather than pooling blood in a static stretch is more results orientated from my experience. Also the older you are the less pliability and the longer it takes to achieve the desired results. Thanks for a very interesting lecture. Chris Watts

  • Perry Nickelston August 17, 2010

    I do AIS stretching and it works the best for my clients. Stretching does not have to be complicated…rope it and move.

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