Question 1

What is the difference between flexibility and mobility?

Accepted Answer

Flexibility is passive range of motion: how far your limb can move if stretched by an external force (partner, gravity, props). Mobility is active range of motion + stability: how far your limb can move under control (you driving the movement with muscle). A person with high flexibility but low mobility (e.g., can hold a deep split passively but cannot control the movement) is injury-prone. Ideal: high mobility (strength + flexibility). Assess: if a client can reach their toes passively but cannot hinge from hips in a deadlift, they have flexibility but low mobility. Fix via mobility progressions: work the movement pattern actively (hinge drills, step-throughs, goblet squats) paired with stretching.

Question 2

What is the best type of stretching for pre-workout vs. post-workout?

Accepted Answer

Pre-workout: dynamic stretching (active movement-based stretching, 30 seconds per stretch): leg swings, arm circles, inchworms, walking lunges, hip CARs (Controlled Articular Rotations). Dynamic stretching warms muscles and activates the nervous system. Static stretching (holding a stretch 30-60 seconds) pre-workout reduces force output (bad pre-training). Post-workout: static stretching and yin/long-hold stretches (1-3 minutes per stretch) calm the nervous system and improve flexibility. A routine: pre-workout 5-10 min dynamic; post-workout 10-15 min static.

Question 3

What is a hip-mobility assessment and what restrictions indicate injury risk?

Accepted Answer

Assess: deep squat (knees caving = weak hip abductors, ACL risk), 90/90 stretch (external rotation, internal rotation—if stiff, hip imbalance), single-leg deadlift (poor control = glute weakness, lower-back risk), pigeon pose or couch stretch (limited external rotation = tight hip flexors, anterior knee pain risk). Restrictions: if external rotation is <30 degrees and client has knee pain, prescribe 90/90 progressions daily. If hip extension is limited (cannot arch back in quad stretch), prescribe couch stretch and frog stretch 2x daily. Hip mobility is foundational; most lower-body issues trace back to hips.

Question 4

How do I design a mobility flow for a specific issue (e.g., tight shoulders from desk work)?

Accepted Answer

Flow design: assess first (shoulder flexion range, scapular mobility, thoracic rotation, chest tightness). Then sequence: 1) Warm-up (arm circles, cat-cow, thoracic rotations, 2-3 min), 2) Activation (wall slide, scapular push-ups, band pull-aparts, 3 min), 3) Mobility (deep chest stretch, sleeper stretch, cross-body shoulder stretch, doorway pec stretch, 2 min each, total 8 min), 4) Strength (wall plank hold, scapular-focused push-ups, 5 min). Repeat 2-3x per week. After 4 weeks, reassess; most desk workers regain shoulder mobility within 2 weeks of consistent mobility work.

Question 5

What is the role of myofascial release (foam rolling) and is it effective?

Accepted Answer

Myofascial release (foam rolling, lacrosse-ball massage) breaks down tight fascia and reduces muscle tension. Research is mixed: foam rolling reduces soreness (DOMS) by 10-15% if done post-workout or next day, but does NOT directly increase flexibility or strength. It is a recovery tool, not a performance tool. Use: 30-60 seconds per muscle group post-workout (quads, calves, glutes, lats) or on off-days. Do not overdo it (bruising = damage); light pressure is effective. Pair with dynamic stretching and strength training for best results. Do not replace stretching with foam rolling alone; combine them.

Question 6

How do I coach someone with a stiff lower back or limited hip extension to avoid re-injury?

Accepted Answer

Assess: tight hip flexors (can't arch back in a quad stretch), weak glutes (can't extend hip fully), and limited thoracic extension (can't arch upper back). Prescribe: 1) Daily couch stretch or quad stretch (2 min per side) for hip flexors, 2) Glute activation (glute bridge, clam shell, single-leg RDL, 10-15 rep x 2 sets daily), 3) Thoracic mobility (thoracic rotations, cobra pose, cat-cow, 5 min daily). In training: load hinge patterns (deadlift, RDL) once hip extension improves. Common mistake: loading a stiff lower back with deadlifts; tight hips + heavy deadlifts = lower-back injury. Fix mobility first, then add load.

Question 7

What is CARs (Controlled Articular Rotations) and how do I teach them?

Accepted Answer

CARs are a joint-mobility technique: move a joint through its full available range of motion in a controlled, end-range pattern. Example hip CAR: in a 90/90 position (hip and knee at 90 degrees), rotate the thigh internally and externally, reaching end-range, pausing 1-2 seconds. Do 5-10 circles per direction. CARs demand active muscle control and develop stability. Benefits: improves both flexibility and strength, signals joint position to the nervous system, prevents injuries. Teach slowly: demonstrate, have client mirror, watch for control (no momentum). CARs are best done daily as mobility prep or recovery work (5-10 min). Most people see mobility gains within 2-3 weeks of daily CARs.

Område	Nybörjare	Mid	Erfaren
USA	$32k	$55k	$85k
UK	£22k	£38k	£62k
EU	€25k	€42k	€70k
CANADA	C$38k	C$65k	C$100k

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