I recently dived deep into Flexibility work and this end-range concept is ground breaking for me and my clients. The body needs to know it can safely go to these 'END RANGE' safely thus the strength part is necessary Thank you for this elaborate explanation and providing two examples!
Wow doesn’t look like much , but there is definitely a lot going on in these simple movements,when u start breaking down what’s going on . Thanks for shearing ur explanation n insight as to why we should incorporate these movements in to our mobility drills .👍🏾🤙🏾
How's this different from static stretching ? I get you might get a little bit of reciprocal inhibition, but what does it have to do with strength ? It's not the antagonist muscle that defines your flexibility, it's the muscle itself. You're not going to get flexible hamstrings by getting strong quads, or get flexible adductors by getting strong glutes. Right ? So if it's about the end range then the phenomenon is just stretching the muscle, which you can definitely achieve through static stretching, right ?
Your comment raises a common question in the flexibility and strength training world, and it's a good one. The difference between what we're talking about and static stretching lies in the neural mechanisms that control muscle length and tension. When we talk about contracting the quadriceps to increase hamstring flexibility, we're not suggesting that simply having stronger quads will magically lengthen your hamstrings. Instead, we're leveraging a physiological principle known as reciprocal inhibition. Here's why contracting your quadriceps-or the antagonist muscle-can indeed help increase the flexibility of your hamstrings: Reciprocal Inhibition: This is a neural mechanism wherein the activation of one muscle (the quadriceps, in this case) leads to the automatic inhibition or relaxation of its opposing muscle (the hamstrings). When you contract the quadriceps, the nervous system naturally decreases the firing rate to the hamstrings, allowing them to stretch further. This isn't just about the muscle getting a bit of relaxation; it's about actively using the body's neural circuitry to increase range of motion. Overriding the Spindle Reflex: The muscle spindle fibers are sensory receptors within the muscle that respond to changes in muscle length and speed of length change. When you stretch a muscle, these spindles trigger a reflex contraction to prevent overstretching and injury (the myotatic reflex). By contracting the quadriceps, you're effectively dampening this reflex in the hamstrings, allowing for a deeper stretch without triggering the protective contraction. Neural Adaptation vs. Muscle Lengthening: The goal of this method isn't just to mechanically lengthen the muscle through stretching but to change the patterns of neural activation that limit flexibility. Often, what restricts our flexibility isn't the physical length of the muscle but the nervous system's protective mechanisms. By using reciprocal inhibition, we're training the nervous system to tolerate a greater range of motion, which is a critical aspect of true flexibility. So, while it might seem counterintuitive at first glance, this approach is deeply rooted in the science of how our muscles and nervous system interact. Static stretching alone might increase muscle length over time, but combining it with techniques that influence neural responses-like contracting the antagonist muscle-can lead to more immediate and sometimes more significant improvements in flexibility. It's about a holistic understanding of the body. True flexibility and mobility come from a combination of factors, including muscle length, joint health, and neural control. This method taps into that neural aspect, providing a more comprehensive approach to increasing range of motion.
Is there any standard or general idea of how many sets and reps to do during end range training? also would it be bad to train the end range of a muscle after doing exercises for hypertrophy?
no, there are many different rep ranges and hold times we use depending on the program phase. You can do it at the end of a hypertrophy workout, but it will be less effective because your muscles will be very fatigued. Much better idea is to do it between sets, but you don't work the same muscles e.g. lower body end range strength during an upper body workout
Great content! When training end range strength do you stop at the point where you feel tightness and just work the range of motion up until that point or do you push through the tightness going deeper?
Great question. In most cases we do want to push to the end range and as far as possible. BUT not always. a few things to consider are. 1. what stretch you are talking about and how intense is it or "painful" as some positions are riskier than others to "push through". The middle or side splits is one example that Pushing through might not be the safest option. and result in injury 2. How experienced you are in the exercise is another consideration. We often talk about load management on our channel. For newbies I wouldn't recommend "Pushing through" on stretches like the middle splits as their tolerance to the position isn't high and the risk of muscle tears can be high. To learn more join our UMS Movement Mastermind Group over on Facebook here: facebook.com/groups/umsmovementmastermind
@@UnityGymOnline many thanks for your reply. My question is in relation to the loaded pancake stretch. When I get to a certain degrees into the stretch my lower back starts to round. So do I work the range of motion up until the point where my lower back starts to round and then go back to the starting position or push through and allow my lower back to round a bit and feel a deeper stretch in my adductors and hamstrings? Also some times my muscles tighten up the following day after I’ve been training end range strength. It’s like I’m back to square one again each time I do my end range strength training workouts.
@@SuperRuss26 Try to increase the range in which you can hold a straight spine. So you are working up to the point where the back bends trying to improve how far you can get without the back rounding. The point at which you bend through the spine is when you stop. Loaded stretching and end range strength can be quite demanding on the muscles and CNS. so you probably wont be able to work on them everyday at a decent intensity. Similar to traditional strength training, your body requires rewcovery time. a 1-2 times a week per muscle group/ exercise.
My left hip don't feel good in middle split training, even in straddle leg lifts something messes up in the nerves and don't feel good . Can you recommend some fixing?
Hi I was in T-bone accident crushing my left hip along with left side Jiu Jitsu warm ups help strengthen & keep mobility lay on ground feet flat rock self to sit position when going back to laying position have to round back in this portion of exercise is critical because you are realigning strengthening hips and core with end result you don't want your back to make thump hitting ground Mark Wildman Hip mobility demonstrates perfectly
I'm sorry to hear that. It's not something we can confidently give advice on over UA-cam comments. Generally speaking and in our experience, 90% (maybe more) of pre existing injuries and issues will improve with our Unify Movement System (UMS). Because we use 4 week periodisation and very well researched methods. This is something that can't be taught via a comment. I'm sorry we don't have a "do this and you will fix it" answer, the body just doesn't work that way. Best thing to do would be to join our 30 days free trial, even if you don't want to pay, and learn the program format and phase 1, ask us as many questions as you like and post videos so we can coach you. Yes you get all that for free in the 30 day trial :). From Rad (the guy in the video)
![How Long Does Mobility Take? [These Tips Really Help]](http://i.ytimg.com/vi/0zmzRH0bHpI/mqdefault.jpg)
![How Long Does Mobility Take? [These Tips Really Help]](/img/tr.png)
I recently dived deep into Flexibility work and this end-range concept is ground breaking for me and my clients. The body needs to know it can safely go to these 'END RANGE' safely thus the strength part is necessary
Thank you for this elaborate explanation and providing two examples!
you're welcome mate, this is a very old video. You should check some of my newer stuff :)
Health equals wealth
sure does
Awesome stuff mate.
Thanks mate!
Thank you with this information I know will help excellerate my recovery God Bless your way
you're welcome, thanks for watching :)
Wow doesn’t look like much , but there is definitely a lot going on in these simple movements,when u start breaking down what’s going on . Thanks for shearing ur explanation n insight as to why we should incorporate these movements in to our mobility drills .👍🏾🤙🏾
you're welcome, glad you got something out of it :)
That's awesome! Thank you so much!!!
You're welcome
This is a very interesting concept, I see how it could work and I will try it out
it's been a game changer for us :)
Thank you
Yes I see that
@@markdangerfield8140 Yes i see that you see that too 🧐🤓
I also see that Dee see's that Mark see's that
Thank you , always very useful 👍👋🙏
you're welcome :)
Howdy from Texas Rad.............the exercise for raising the knee is excellent.
thanks Fernando, and howdy :)
@@UnityGymOnline how many repetition do you recommend ?
If you re watch the video Rad explains the repetitions and sets 😃
How's this different from static stretching ? I get you might get a little bit of reciprocal inhibition, but what does it have to do with strength ? It's not the antagonist muscle that defines your flexibility, it's the muscle itself. You're not going to get flexible hamstrings by getting strong quads, or get flexible adductors by getting strong glutes. Right ? So if it's about the end range then the phenomenon is just stretching the muscle, which you can definitely achieve through static stretching, right ?
Your comment raises a common question in the flexibility and strength training world, and it's a good one. The difference between what we're talking about and static stretching lies in the neural mechanisms that control muscle length and tension.
When we talk about contracting the quadriceps to increase hamstring flexibility, we're not suggesting that simply having stronger quads will magically lengthen your hamstrings. Instead, we're leveraging a physiological principle known as reciprocal inhibition.
Here's why contracting your quadriceps-or the antagonist muscle-can indeed help increase the flexibility of your hamstrings:
Reciprocal Inhibition: This is a neural mechanism wherein the activation of one muscle (the quadriceps, in this case) leads to the automatic inhibition or relaxation of its opposing muscle (the hamstrings). When you contract the quadriceps, the nervous system naturally decreases the firing rate to the hamstrings, allowing them to stretch further. This isn't just about the muscle getting a bit of relaxation; it's about actively using the body's neural circuitry to increase range of motion.
Overriding the Spindle Reflex: The muscle spindle fibers are sensory receptors within the muscle that respond to changes in muscle length and speed of length change. When you stretch a muscle, these spindles trigger a reflex contraction to prevent overstretching and injury (the myotatic reflex). By contracting the quadriceps, you're effectively dampening this reflex in the hamstrings, allowing for a deeper stretch without triggering the protective contraction.
Neural Adaptation vs. Muscle Lengthening: The goal of this method isn't just to mechanically lengthen the muscle through stretching but to change the patterns of neural activation that limit flexibility. Often, what restricts our flexibility isn't the physical length of the muscle but the nervous system's protective mechanisms. By using reciprocal inhibition, we're training the nervous system to tolerate a greater range of motion, which is a critical aspect of true flexibility.
So, while it might seem counterintuitive at first glance, this approach is deeply rooted in the science of how our muscles and nervous system interact. Static stretching alone might increase muscle length over time, but combining it with techniques that influence neural responses-like contracting the antagonist muscle-can lead to more immediate and sometimes more significant improvements in flexibility.
It's about a holistic understanding of the body. True flexibility and mobility come from a combination of factors, including muscle length, joint health, and neural control. This method taps into that neural aspect, providing a more comprehensive approach to increasing range of motion.
Is there any standard or general idea of how many sets and reps to do during end range training? also would it be bad to train the end range of a muscle after doing exercises for hypertrophy?
no, there are many different rep ranges and hold times we use depending on the program phase. You can do it at the end of a hypertrophy workout, but it will be less effective because your muscles will be very fatigued. Much better idea is to do it between sets, but you don't work the same muscles e.g. lower body end range strength during an upper body workout
@@UnityGymOnline That was helpful
thank you for answering
Great content!
When training end range strength do you stop at the point where you feel tightness and just work the range of motion up until that point or do you push through the tightness going deeper?
Great question.
In most cases we do want to push to the end range and as far as possible. BUT not always. a few things to consider are.
1. what stretch you are talking about and how intense is it or "painful" as some positions are riskier than others to "push through".
The middle or side splits is one example that Pushing through might not be the safest option. and result in injury
2. How experienced you are in the exercise is another consideration.
We often talk about load management on our channel.
For newbies I wouldn't recommend "Pushing through" on stretches like the middle splits as their tolerance to the position isn't high and the risk of muscle tears can be high.
To learn more join our UMS Movement Mastermind Group over on Facebook here: facebook.com/groups/umsmovementmastermind
@@UnityGymOnline many thanks for your reply. My question is in relation to the loaded pancake stretch. When I get to a certain degrees into the stretch my lower back starts to round. So do I work the range of motion up until the point where my lower back starts to round and then go back to the starting position or push through and allow my lower back to round a bit and feel a deeper stretch in my adductors and hamstrings? Also some times my muscles tighten up the following day after I’ve been training end range strength. It’s like I’m back to square one again each time I do my end range strength training workouts.
@@SuperRuss26 Try to increase the range in which you can hold a straight spine. So you are working up to the point where the back bends trying to improve how far you can get without the back rounding. The point at which you bend through the spine is when you stop.
Loaded stretching and end range strength can be quite demanding on the muscles and CNS. so you probably wont be able to work on them everyday at a decent intensity.
Similar to traditional strength training, your body requires rewcovery time.
a 1-2 times a week per muscle group/ exercise.
My left hip don't feel good in middle split training, even in straddle leg lifts something messes up in the nerves and don't feel good . Can you recommend some fixing?
Hi I was in T-bone accident crushing my left hip along with left side Jiu Jitsu warm ups help strengthen & keep mobility lay on ground feet flat rock self to sit position when going back to laying position have to round back in this portion of exercise is critical because you are realigning strengthening hips and core with end result you don't want your back to make thump hitting ground Mark Wildman Hip mobility demonstrates perfectly
I'm sorry to hear that. It's not something we can confidently give advice on over UA-cam comments. Generally speaking and in our experience, 90% (maybe more) of pre existing injuries and issues will improve with our Unify Movement System (UMS). Because we use 4 week periodisation and very well researched methods. This is something that can't be taught via a comment. I'm sorry we don't have a "do this and you will fix it" answer, the body just doesn't work that way. Best thing to do would be to join our 30 days free trial, even if you don't want to pay, and learn the program format and phase 1, ask us as many questions as you like and post videos so we can coach you. Yes you get all that for free in the 30 day trial :). From Rad (the guy in the video)
I know that I want to see everything that you know
😮