To make flexibility training part of your fitness life you need a plan. Here are some ideas for ways to integrate motion training into your routine.

Set Flexibility Goals: Humans love to set and attain goals; from running a 5K to world domination, there is nothing like a clear and present challenge to get our engines revving. The good o’ sit and reach is a good place to start and there are many other positions that can be measured and then improved upon. To make it more fun try and get a group together for the assessment and agree to reunite in two months to measure your progress. If you are cooperative you can encourage each other and celebrate each other’s gains. If you’re more like me, and the pack of blood thirsty jackals I call friends, your competitive spirit and trash talking can motivate you to unheard of levels of limbosity. Change it up: Periodization, a guiding principal of fitness, recognizes that the body and mind require varied stimulation for continued improvement. If you have been doing the same stretches since you sat on a number in high school it is time to try something new. Take a yoga class or pick up a book on stretching for some fresh ideas. Yoga positions can be particularly effective for the time crunched as poses often stretch multiple body parts (while old athletic stretches tend to focus on a singular body part). Periodization also gives each time block a focus, such as power or endurance. Focusing on opening up a particular body part is helpful in developing a progressive and challenging flexibility plan. For example, work on the shoulder girdle for a month (while maintaining mobility in other areas with basic stretches). The focus strategy will allow you to see improvements more quickly and battle the perception that stretching is something you must do endlessly without any tangible results.Take a stretching vacation: There is no law that says you must stretch in the designated area of your gym. Most moves can be done anywhere and without any special equipment. Some of my favorite flexibility enhancing locations included the sauna, hot tub, shower and the spot right in front of my TV. Though it is great to stretch immediately after a workout because your muscles are warm, don’t limit yourself to just this window as after workout flexibly sessions can be easily skipped. Stretching, unlike many other types of exercise, can be done anywhere, anytime. I stretch my hips while waiting in line and my calves on the curb while waiting for the train. I stretch my wrists and neck while on my headset at work. I’m doing ankle circles with my crossed leg as I type this. Take a minute to think about where you can fit flexibility into your day. Phone a friend: It has been proven time and time again that people who join together in partnerships or groups are more likely to workout then those who hit it solo. Find someone you like to do motion training with and you are much more likely to do it consistently. Unless you’re in a yoga class or quiet area there is no reason why flexibility training can’t be a social activity so chat it up if you’re the chatty type. Partner stretching is also a great way to improve your flexibility. Get a trainer or book to learn how.

Have you ever stopped to consider the way people talk about the act of stretching? They say things like:

“I have to stretch,”

“We should stretch, right?”

“It’s too (cold, hot, late, windy, insert favorite excuse here) to stretch.”

They hardly ever say:

“It’s a great day to increase my range of motion.”

“That was some awesome strength, let’s combine it with some killer length.”

“I want to be as flexible as Gumby on a griddle. Let’s stretch Pokey!”

I say lose the word stretch and all of its negative mutations. Pursing flexibility is really about “range of motion training” or “motion training” for short. Flexibility work trains your muscles, bones and joins to operate in fuller ranges of motion, giving you freedom of movement and protection from injury.It’s time to think about flexibility as a positive, desirable part of your fitness life. Here are a few excellent phrases to get you started:

“Sorry dude I can’t bench press now. I’m focusing on motion training today”.

“Gee honey, maybe if you did more motion training you could scratch you own back.”

“Wanna see me grab my toes? That motion training is really paying off!”

It’s time to show flexibility some respect. Why is it that running without stretching is considered a workout and strength training without stretching is considered a workout, but flexibility training is not (usually) considered a stand alone workout. This is a shame because range of motion is every bit as important as endurance or strength. Without healthy, flexible joints and muscles strength and endurance activities become impossible. A flexibility session is every bit as important as any other component of fitness. Take this moment to consider how you really feel about stretching? Do you think it’s slow and boring? Is it something to be endured like taking out the trash or cleaning the bathroom? Do you check out and day dream when you’re stretching or are you fully present and aware of what’s going on with your body? Are you doing the same stretches you learned in junior high and do you wonder how long you’re really supposed to hold each position? Consider how much time you have invested in revising your flexibility routine, learning new stretches or setting new goals and you can see why you might be bored, confused or both. Come back next week for ideas on how to spice up your flexibility life and make motion training a valued part of your fitness routines.

The Downsides of Passion

Are you lucky enough to have found your soul-sport? A soul-sport is the activity that you would choose before any other and that you feel good, strong and confident doing. Other signs of a soul sport is thinking about it when you aren’t doing it, lusting after the latest equipment and irritating other people with your devotion.Finding a soul-sport, much like finding a soul-mate, is a wonderful thing; but you should be aware of potential problems that can be created by your devotion.

Too Much Lovin’

We all agree that exercise is a good and healthy pursuit. It strengthens our bodies, clears our minds and gets us out of the house. Troubles can sneak into paradise though, when we focus exclusively on a single activity. Too much of anything can lead to muscle imbalances, chronic and degenerative injuries and mental exhaustion. The sports kingdom is full of examples of fitness passions gone wrong; runners with wrecked knees and frustrated doctors who won’t stop running or strong backed swimmers with brittle shoulders. Any activity practiced exclusively without a counter balancing strength and flexibility program can lead to bodily breakdown.

But You Said Forever!

A soul-sport, just like a mate, can leave us at anytime. Aging, injuries or unforeseen circumstances can take away the sport that you love. Then what? If a person loves one sport to the exclusion of all others and it is taken away their sporty heart will be broken and their daily spirits crushed.That’s why it is important to diversity your fitness life before its too late. Learn to swim, even though you love to run. Try out rollerblading even though rugby makes your heart race. Diversify your fitness portfolio so that if your soul sports get wrenched from you bosom you will have something to fall back on.A Happy EndingIts time to face the reality that the sports we love change our bodies for the better and the worse. With a little research or the help of a good trainer you can learn to balance and injury proof your physique and keep enjoying your favorite activity for as long as possible. Cross training is the best way to create balance and ensure that your fitness life can survive any circumstance that life throws your way.What a Cute Couple!Here are a few examples of sports that compliment each other and help to create balance.Yoga or Tai Chi with just about any other sport
Running/Swimming
Running/Rowing
Cycling/Swimming
Tennis/Aqua Aerobics
Volleyball/Rowing