Mobility, Flexibility, and Self-Myofascial Techniques
Mobility, Flexibility, and Self-Myofascial Techniques
This domain tests the tools that change tissue tone and range: foam rolling, static stretching, dynamic mobility, PNF, and the precautions that keep them safe. Expect parameter questions and contraindication questions.
Core rules
- Flexibility is the available range of a muscle-tendon unit; mobility is range you can actively control. Both matter, but mobility is the training goal.
- Self-myofascial release: slow, sustained pressure on a foam roller or ball for 30-60 seconds; aim for a tolerable sensation, not pain. It temporarily reduces tone and may improve range without permanent tissue change.
- Static stretching: 30 seconds, 1-3 reps, after or separate from high-power activity. Dynamic mobility: controlled end-range movement before training.
- PNF: contract-relax or hold-relax uses reciprocal and autogenic inhibition to gain range. Use with a coach and avoid in hypermobile clients.
- Precautions: no aggressive rolling over acute injury, fractures, open wounds, varicose veins, blood clots, or numb and tingling areas. Pregnancy, osteoporosis, and joint replacement need medical guidance and modified positions.
- Stretch the tissue that tested short, not every tissue. Re-test range after the intervention.
Worked example
A client cannot reach full hip extension in a lunge. Reasoning: hip flexor length, joint capsule, and lumbar extension can all masquerade as tight hip flexors. Test hip extension with the pelvis neutral. If range improves with breathing and a contract-relax stretch but not with rolling, the limitation is soft-tissue length, not a knot. Prescribe a lengthen phase and re-test.
Traps
- Rolling a painful area harder and longer.
- Stretching before a maximal power session and calling it a warm-up.
- Using PNF on a client who is already hypermobile.