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'As Agile As A Ninja, & As Flexible As A Cobra'

'As Agile As A Ninja, & As Flexible As A Cobra'

'Functional Flexibility'

Bradley Abbott
October 12, 2023

In 5 minutes or less you will learn:

Shoulder Mobility Exercises
The Importance of Thoracic Spine Mobility
Functional Strength Exercises
Plus: ‘BONUS!’

Fitness, Flexibility, and Performance!

‘Fitness’ is a term used generally, but most of the time, when people think of ‘Fit’ they think of someone who has a lot of endurance (or somone who has ‘Abs’), whether it be cardiovascular endurance, or muscular a endurance. But, ‘fitness’ is so much MORE! It encompasses everything from endurance, to using it ‘FUNCTIONALLY’ in everyday life.

When you go to pick up a shopping bag from the floor with one hand you are using leg strength, coordination, unilateral (single-sided) arm strength, shoulder stability, core stability, and leg and back flexibility. When you order something online and you’re sitting in your chair (hopefully with the correct posture . . .), you are using core stability, focus, hand-eye coordination, thigh strength/endurance (isometrically), hamstring strength/endurance (isometrically, meaning “still” muscle contractions), shoulder stability, and fine motor skills - these are all ‘FUNCTIONAL’ elements; that if go untrained, can harm your mobility, flexibility and functional strength in the long-term.

Today I am going to share with you ‘2’ exercises or ‘combinations’ that will help you long-term, and you can use quickly, in your own home any time.

First, let’s address Flexibility and Mobility, because, the go together like breakfast tea & milk!

Shoulder Mobility & Flexibility Combo:

Double arm swings (like a pendulum motion) 3×12 with a 30-seconds rest period
PVC Pipe exercise-combo
Banded Face-pulls 3×10-15

Thoracic Spine Mobility & Flexibility

Side Lying Thoracic Rotations: 3×10 with 30 seconds rest
Thoracic Extension Foam Roller (Arms Extended Above Head): 3 × 60 seconds with 45 seconds rest
Thoracic Entension Foam Roller (Hands Behind Head): 3 × 10 with 45-60 seconds rest
Thoracic Extension on Bench (Hands Behind Head): 3 × 10 with 45-60 seconds
Thoracic Windmill (Trying to keep it off the wall): 3 × 10 with 60 seconds rest

Explaining the importance of Thoracic mobility here:

The thoracic spine is responsible for: flexion, extension, rotation & twisting of the torso. It’s also involved in neck movments, such as when you look up or down, rotate your head to the left and right; and when you bend your head from side to side.

Thoracic spine and shoulder mobility are so important for functional movements involvng the legs, hips, shoulders, and neck; and carries over to when you perform strength-based movements. These movements can include your traditional barbell lifts, to holding a person on your shoulders in various gymnastics and cheerleading performances; they can also carry over to your ability to efficiently perform one-legged poses that require unilateral leg-strength in various dance forms.

This is also where using strength in a functional way can be extremely benefical long-term. Using thoracic and shoulder mobility exercises as part of a structured warm-up before going into a functional-based strength session, is most beneficial.

Functional Strength

Functional strength, generally speaking, uses types of resistance whilst moving in a purposeful and specific way to your sport or activity. For example, picture a person in the family wanting to get stronger to pick up their shopping because they want to help, then you would focus on the following movements:

Thoracic Mobility Exercises
Shoulder Mobility Exercises
Barbell Deadlifts
Unilateral (Single-Arm) Dumbbell Deadlifts
Squat - Technique work
Either Kettlebell or “Shopping Bag” Carries (For Grip Strength)
RDL’s or Stiff-Leg Dealifts (For Hamstring Flexibility/Glute Flexibility)

We start with mobility exercises, because those inthemselves, will warm-up the body. Next, you want to go into a squat that mimics a deadlift, and single-leg dumbbell deadlifts; then perform shoulder rotations to warm-up the shoulders. After everything is completed in your warm-up, start your main session.

Above is a small example of a workout that you can do successfully, using the mobility exercises and functional strength, and if this workout is something you want to try remember, MODIFY it to your goals, for example, if you want endurance or maintenance, that lower the weight and increase the repetitions.