Functional Range Conditioning an amazing certification I received the first weekend of May – I can’t tell you nearly everything in this one post, or two. But I can give you a brief idea of what it’s all about! FRC is having the ability to control one’s self and how important this is BEFORE controlling any external load. Aka – having the prerequisite active range of motion or controlled mobility (being able to get IN and OUT of a range or area with your own strength, not being pushed into or out of it by someone else) before doing a movement like squats, overhead pressing, etc. Flexibility is being able to achieve a range of motion passively with an external load aka a trainer/coach stretching you, moving your body. Mobility is the capability of moving or being moved freely and easily. Functional mobility –> the ability to actively achieve a range of motion (ROM), to use and control your ROM, to move in and out of a stretch all on your own. The process of FRC involves joint health, which is awesomeee! Who doesn’t want healthy joints?
This is important, it will help you — to move better, less likely to get an injury, stronger/better joints and well to be able to move well for longer in life aka getting older is no excuse for not being flexible it’s just because you stopped moving. If you could do the splits at age 5 and did them everyday you’d still be able to do them today! FRC is big on working in positions our bodies aren’t quite used to being in – this is because we tend to live in the middle, this is easy. Though we get hurt in those outside ranges (end range and short) so why not train these to be less likely to get hurt! The position you regret not training is the one you get injured in. When your body has hangout in a positing before it’s more likely to be ready! And you won’t get injured!
Now, mobility is work you have to COMMIT to on the REGULAR, you can’t do it once and see a result – remember this goes for anything else in life, you don’t brush your teeth once, you don’t eat once, drink water once, workout once, do a bicep curl once and see result/keep the result, ok you get it. But do it everyday even 5 minutes will make a difference, that’s all I (try and) ask my clients! Heck even every other day. You will see a difference, your pains will go away, you’ll move better, feel better, move better later in life, no joke. Movement is the language of our cells.
There’s different types of mobility within FRC, this is way to difficult to go into large specifics in here. But the simplest things to do are CARs – controlled articular rotations. Trying to make the biggest controlled circle you can with a joint. You can look some up on my youtube channel!
Go do your CARs!!