Method Makia

Mobility Training

Good flexibility or good mobility?

Mobility training is critical. All the time there is increasing knowledge about the benefits of mobility training. Good mobility protects you from injuries and improves your efficiency and your ability to function.

What is mobility training? Who can benefit from it?

Method Makia is about Mobility and Flexibility. Flexibility means the range of the passive mobility of a particular joint. Mobility means the management and control of movement over the entire range of motion of a joint. Some people are very flexible, but they may still find it difficult to make deep clean squat with just their body weight. Being flexible and having good mobility are two different things.

Mobility training benefits everyone

Some mobility training helps everyone. This means that it’s worth doing mobility training based on your own goals. If you want to become a world-class sprinter, it’s better not to practice very much and intensely to be able to do to the splits. Frequent and extensive stretching has the effect of reducing muscle elasticity. But as part of Method Makia, being able to do the splits will significantly help you to achieve some strength exercises.

Dynamic and isometric stretching

Indeed, a sprinter is well advised do less of passive stretching and to concentrate on keeping his/her muscles “open” by doing active stretching. Dynamic stretching, isometric stretching, and combinations of these are all very useful ways to promote the body’s ability to function. They do not always actually increase the length of muscles, but instead mostly modify the regulatory, reaction, and inhibition mechanisms.

Dynamic stretching

Dynamic stretching is a controlled stretching taking place in motion, e.g., technically-focused deep squats subjected to the person’s body weight. Isometric stretching is a stretching resulting from muscle work, e.g., when standing in a stretching-inducing split position. These combination techniques include the tension-relaxation method and tension-relaxation +active hold-stretching.

Passive stretching

Passive stretching is the one that adds extra length to muscles. Muscles should, however, be relative “well open” for passive stretching to be effective. Muscles can be kept “open” even when doing intensive training by performing active mobility exercises.
Passive stretching means b relaxed while being in a stretching position, e.g., standing and bending forward. Indeed, passive stretching should be included in training when the intention is gaining plenty more scope for mobility.
A risk associated especially with long (30+ sec) passive stretching is that the muscles’ shielding tension is excessively reduced and this results in reduced control over movement, especially at the extreme points of the movement. When this happens, the risk of injury increases both when stretching and in all actions where the movement goes or may go close to the extreme points. For this reason, passive stretches should be combined with exercises for developing movement control. This principle is applied a great deal in Method Makia where there is a need for both a wide range of movement and good motion control.

Start lightly

You should start the mobility exercises gently, just for the sake of development even! When some people hear the word “stretching”, they associate it with pain and disgust.
However, mobility exercises should not cause pain. If you have to force yourself to do something, your body gets the message of approaching danger and the outcome is not good. When doing passive stretching, you should try to focus on finding a state of relaxation, and when doing active stretching maintaining control is particularly important.

Versatile mobility training

Method Makia Training includes very versatile mobility training. In many respects, strength motions in themselves develop mobility, but this can be made more effective through separate mobility exercises.

The outcome, which can’t, however, be achieved with just a mere mobility exercise, could be as follows:


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