But do you actually though? Are you sure you don't want better problems. If you become even stronger than you are right now is it not quite likely you're gonna want to become even stronger, or improve your endurance, or get better at your sport or take up a new sport. If you're at the fittest you've ever been you're going to want to be even fitter. You want a better paying job? Once you get it you want to do less work. This is in reference to the late Biggie Smallls quote "Mo' Money Mo' Problems". Going into more detail he stated "It's like the more money we come across The more problems we see." I think we could all learn a lot from Big. Or maybe not, maybe you do want less problems to be fair Biggie Smalls was murdered at 24. I'm sticking with the name though. To be honest I reckon naming a company is a bit like getting a tattoo, you can try and conivnce people that there's some logic behind your decision but ultimately you just want something that looks/sounds cool.

Not caring about being mobile won't have an impact on whether or not you will be able to perform in your chosen sport or take part in exercise. Functional Non functional Pain No Pain IF you have a decent level of mobility then there's nothing stopping you from training. I would recommend strongly that you do something to at the very least maintain your mobility because.... If you don't have enough mobility or flexibility to perform fundamental exercises like push ups, squats or deadlifts then it's very likely that you'll be struggling to take part in your chosen sport if you have one. It's a shame if you're not able to do your sport but notice that physical activity has many benefits such as: -Reducing your risk of a heart attack -Reduces blood pressure -Helps you recover from periods of bed rest or hospitalisation -Lowers your risk of falls of you're getting on a bit -Weight loss -improve strength So if you're goal is anyone of the above and you have a niggling injury or if you've just got a "thing where you cannae do more than one body weight squat otherwise your knees will feel it the next day" then on your way to your fitness goal, you also have a mobility goal, even if it's just a wee one.

If you change the wording of the question to "why are my muscles keen to contract?" or even "why are my muscles not so keen to lengthen" then it might make the answer a bit easier to understand. Muscles only pull or contract. So say you tell your arm to do a bicep curl your biceps shorten bringing yourhand closer to your shoulder. If you did that with a really heavy weight enough times then put it down you would probably feel a sensation of tightness in your biceps the next day. The scientific term for this is Delayed Onset Muscle Soreness (DOMS). In this scenario you have been telling your biceps to contract a lot of times against a substantial resistance. You have told them to contract a lot but haven't asked it to do anything else. From my research and experience massaging/foam rolling the muscles can help prevent delayed onset of muscle soreness. From my experience stretching helps dampen the effects of tightness, I can't find any research to back this up though. Some people suggest using ice, some people suggest using heat (saunas) there isn't any research to say that either of these things help but there isn't any research to say that they do you any harm so if you feel either of those help then have at it. The best way to deal with DOMS is to not over exert yourself in the first place. You might feel like it's a sign of working hard but if you're feeling it week in, week out you're probably not getting the most out of your training. It's worth noting that it has been linked with a decreased ability to produce force in the muscles and a reduced range of motion, neither of which will give you an improvement in any kind of performance that I can think of. So then why do runners get tight calves? They're not lifting any weights or that. Well

Pilates focuses on improving posture and strengthening postural muscles. It is very similar to what I would recommend. However I tend to focus more on improvin mobility first. For the record Joseph Pilates is without a doubt a bit of a bad ass (check out his wikipedia page). Born in Germany in the early 1900s he was probably living in what people referred to back then as “baddie territory”. However a lot of the work he did is now less up to date and people who talk about “real Pilates” get caught up in the idea of lineage. By that I mean folk think that if they learn Pilates from the guy that learned Pilates from the guy that was Pilates they are somehow better at it. The aim is not on improving flexibility but on improving posture. Joseph Pilates was a pioneer of exercise, reading and practicing as many different forms of it as he possibly could. Nowadays it is really common to be able to learn about Tai Chi, Tae Kwon, Tae Bo. I sometimes get jealous of people who are like 15 years old and are able to look up how to do martial arts on youtube, in 1900 to be learning and studying about all these forms of exercise would be require a huge amount of time, money and travelling. Basically it would have been a whole lot of effort. Joseph Hubertus Pilates boxed professionally four times in 1922 (people were tougher back then so bear that in mind) gaining a record of two wins and two losses. He moved to England from Germany and taught self defence moves to Scotland Yard and worked as an acrobat. The Great War©️ breaks out and England makes him a Prisoner Of War (POW). Lots of the other prisoners are sickly and immobile because there is a war on. If civilians and soldiers were on rations POWs would be living on next to nothing. Joey P used his knowledge of anatomy and movement to help sick prisoners. What a decent guy!!! (I tend to look at this in terms of him helping people rather than looking after "the baddies".)

Mobility relates to how large the range of movement is in a joint while moving. So if you want to be able to kick someone in the head, perform a single leg squat or jump up into the splits like Jean Claude Van Damme then you are requiring a large range of mobility. Not interested in having the kind of mobility that lets you kick above the average dudes head? You will still benefit from having a basic level of mobility. Many studies have linked a reduction in mobility to injuries (Armstrong & Greig 2018; dos Santos Bunn 2018; Shimoura et al. 2019). Prediction of injuries by analyzing a person’s mobility is controversial as it is difficult to say how likely it is that a person became injured based on their mobility levels. From my experience coaching martial arts some injuries are catastrophic for example you could get hit by a car tomorrow and it won’t make any difference how mobile your shoulders are. However many injuries occur if you have horrifically poor shoulder mobility, don’t warm up then ask your body to do something out of the ordinary throw a tennis ball as hard as you can/kick as high as you possibly can/try a cartwheel even though you haven’t done one in about 10 years. Injuries that occur in this type of situation are less likely to occur if you have greater mobility. References Shimoura, K., Nakayama, Y., Tashiro, Y., Hotta, T., Suzuki, Y., Tasaka, S., ... & Yokota, Y. (2019). Association Between Functional Movement Screen Scores and Injuries in Male College Basketball Players. Journal of sport rehabilitation, 1(aop), 1-5. dos Santos Bunn, P., Rodrigues, A. I., & da Silva, E. B. (2018). The association between the functional movement screen outcome and the incidence of musculoskeletal injuries: A systematic review with meta-analysis. Physical therapy in sport. Armstrong, R., & Greig, M. (2018). INJURY IDENTIFICATION: THE EFFICACY OF THE FUNCTIONAL MOVEMENT SCREEN™ IN FEMALE AND MALE RUGBY UNION PLAYERS. International journal of sports physical therapy, 13(4), 605.

Although this isn't a question I hear it a lot. I find it really difficult to respond to this. Often when people say something like this they’re well intentioned and TRYING to be helpful. It might be an appropriate stretch for any tightness you have. Say you can’t touch your toes, this could be due to tightness in muscles which flex the hip (10 muscles); it could be due to tightness in the hamstrings (3 muscles) or it could be due to tight calf muscles (2 main muscles). Assuming that you can’t touch your toes due to a mobility problem there could be a problem with any of those muscles or a combination of those muscles. So if you can’t touch your toes and someone has recommended a “good stretch” without trying to find out if it is a mobility issue, a motor control issue or which group of muscles is likely to be tight then it might be an appropriate stretch. It MIGHT be an appropriate stretch that you get benefit from. But bear in mind you’re hoping to get lucky, hoping to get lucky isn’t really a great idea particularly when your health is on the line.

Most people who are keen on doing yoga are flexible this doesn't necessarily mean that the best way to become flexible is to do what they do. If you were to ask someone who teaches yoga they might say something like "the goal of yoga is to gain balance and control in one’s life." Yoga is good it you already have a lot of flexibility, but note that the aim isn’t to get flexible, if you get flexible from yoga that’s a pleasant bonus. I would also add that lots of people may go to a yoga class and look at the very flexible teacher and think “WHOA if I just do what she does or tells me to do then I will probably become as flexible as her!!” However, it's really easy to think that just because someone is flexible they will know how to make you really flexible, what you really want is someone who is really good at improving your mobility or as they used to say in the olden days getting people flexible. and press "Manage Questions" button.

Motor control (sometimes people also refer to it as patterning) means the control you have over your body to perform certain actions. If you can touch type then this would count as a form of motor control, if you can do a wheelie this would be a pretty cool form of motor control, when you first learnt to walk or use your mouth to pronounce words that would count as motor control. Notice that in all of the examples above you would need to practice to touch type, do a wheelie and although you might not remember it you had to practice a lot to learn to walk. So if you were to start doing weightlifting the more practice you got at those movements the more refined the movements would become. For this reason first time lifters will make more significant increases in strength than they will at any other point in their weightlifting career. Noticing that this is heavily due to the rehearsal of the movement shows the value of practicing a good quality squat over just lifting as heavy as you possibly can.

If you want to, I just wouldn't do it because you heard Joe Rogan said it was a good idea. Your HRV isn't like a concrete measurable unit unlike your heart rate (HR) which is universally measured in BPM (beats per minute). It's a measure of loads of gaps between the beats and how do you know when there is abig difference between the beats to consider it "varied". A quick google reveals that there are a number of units used to measure HRV with the some of the most common metrics being NN50 (the number of pairs of successive NNs [these are the spaces between beats] NN20 (the number of pairs of successive NNs that differ by more than 20 ms). From my experience and a lad from my uni that had a phD. There are many other useful ways to estimate your recovery. Namely taking your heart rate in the morning before you get out of bed and then seeing if it is 10% above or below what it was yesterday.

Maybe, I certainly hope so. Knee injury rates are going through the roof but a lot of people fail to do anything to improve their mobility, instead just think "aye I'll get an operation operations fix everything." There is research to show that surgeries only fix the problem for a small amount of time before the injury relapses. So I hope that I can give you some information that helps. The information I'll be giving you is stuff to help improve your mobility or your stability. In 20 years time we'll either all be underwater or we will still be around and have a much better idea of what sources of information are most useful for predicting injuries. But for now a good bet is make sure your hips and ankles are mobile. You will notice that when I said improve your mobility in the ankle and hip. This is for two reasons: 1. If your knee is already sore then we would try and avoid doing anything with that because the pain you're feeling would affect it's abillity to get better. That's not such a big problem because... 2. Almost without fail you'll be able to improve your mobility in your ankle and in your hip. Also it's a pretty good rule of thumb that if you have a problem with a joint for example your knee then if you look at the joint above (hip) and the joint below (ankle) then you'll find the cause of the problem.

How the hell am I going to answer that over the internet? Maybe I'm not a doctor. However I meet loads of people that are phenomenally immobile (or you might call them inflexible). That suffer from back pain. I will always encourage people to get their joints more mobile where possible. Say you go and get surgrery and then come out of the hospital with stiff hips, legs, shoulders or whatever. Here's a link to a video to find out if you have tight hip flexors. What's more amazing than that though is it will tell you which of your hip flexors are tight. (It's only a minute) https://www.instagram.com/p/B6AUCwolZiO/?utm_source=ig_web_copy_link

I do do that functional training and I would say yes all training is functional. However what is useful is assessing your movement to see check the quality of your movement. Sound daft? Well some things are dafter. Qualitative exercise vs quantitative exercise

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Yeah there be a copy of each Instagram video on YouTube as well. Our IT team are pretty lazy. (The IT team is also fulfilling coaching duties, video editing, social media consultancy and getting better at THE FOIGHTIN' everyday.) But aye I'll sort that out at some point.

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Dunno. Sometimes people focus a lot on things like this trying to say that it is probably related to the fact someone hit them in the shin with a cricket ball 20 years ago. If you've had some massive traumatic event like a broken leg or that it's probably going to affect your motor pattern. But...there isn't much point on focussing on what's causing your pain. That's why the majority of literature focusses on how to fix injuries rather than finding out what has caused the injury.

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Yes!! But I can I help you hit them harder. I will also make you do some other exercises because if you only hit pads for an hour the novelty would likely disappear quite quickly. If you're dead set on turning up to a gym and just hitting something hard please check out the website for Chamber 37. If you get a membership you can wail on a number of different bags to your hearts content.

I will respond to either. All my friends call me Hoss but on my passport and birth certificate it says Ross. When I first started doing jiu jitsu I got the nick name "Hoss" because there were a lot of famous jiu jitsu practitioners from Rio de Janeiro named Royler, Rickson, Renzo and Royce. In Rio people don't pronounce their Rs properly instead they make them sound like Hs. So the famous jiu jitsu practitioners would be pronounced Hoyler, Hickson, Henzo and Hoyce. It's a weird nickname, but almost everyone I know calls me Hoss. Plus it's easier when there's another Ross around saves getting mixed up.

I have heard from nurses that work in geriatric hospitals that a useful predictor of mortality is how long someone takes to get up from the floor. When you consider that falls are the leading cause of fatal and non-fatal unintentional injuries in older people. It makes sense to improve people's stability, take note of how getting up off of the floor challenges your/your elderly relative's stability. If getting up from the floor seems like it's going to be a massive challenge see how steadily they can rise out of or descend into a chair. Also just try and get them to drink more water. Really old/infirm folk never seem to want to drink water, possibly because they don't want to have to go through the whole palaver of standing up going to the toilet, coming back and sitting down again. But that's probably better for them.

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