NASM Flexibility Training : Functional Flexibility

NASM Flexibility Training : Functional Flexibility

Form Function and Stability is the foundation to any strength conditioning program. Flexibility training is a crucial addition to any strength program. Functional Flexibility progresses enables the body to pass on to higher levels of training.

According to NASM, the biggest source of injury from training comes from repetitive movements.

Flexibility training is a pillar of fitness and needs to be apart of any strength training regiment.


Flexibility increases full body strength

By increasing our soft tissue range of motion, we enable our bodies to be able to gain more muscle.

Strength training a bigger range of motion translates to an increase in motor recruitment throughout the whole body.

Having a larger frequency of motor recruitment enables higher peak force production.


Flexibility Training Knowledge :

Flexibility is the extensibility of the soft tissue surrounding a joint and it’s ability to move through it’s range of motion.

In order to get more flexibility, it is important to know the types of joints in the body.


A joint is a point of articulation between limbs of the body

Proper extensibility of the soft tissue surrounding the joints allows for proper range of motion.

An altered joint structure can also inhibit proper range of motion


Functional Flexibility helps the body create more strength

Programming is designed to bring muscles to their proper Length Tension Relationships after training

Having Proper Length Tension relationships ensures

  • Proper movement (improper movement causes, inflammation, pain, further muscular imbalance, premature soft tissue, nervous system, joint and eventually skeletal deterioration)
  • Proprioception – Cumulative sensory input from the mechanoreceptors to the nervous system
  • Motor learning – The nervous system’s ability to learn how to control synergistic kinetic chains
  • Maximum Force Velocity Curves – A muscles ability to produce force from a different resting positions.

Functional Flexibility enables the body to safely progress to Phase VI of the OPT Model

Functional Flexibility combines Active Self Myofascial Release (SMR), and Dynamic Stretches

Programming Includes and is designed to

  • Maximise Neuromuscular Efficiency
  • Maximize flexibility and range of motion
  • Maximise Tensile Strength of Soft Tissue (improves extensibility of muscles, tendons, fascia, ligaments) To get maximum range of motion 

Dynamic Stretching can only be practiced if there is no multi-planar soft tissue extensibility

Multi-Planar Soft Tissue Extensibility – is the ability to stretch a limb through the entire range of motion without impedance


Stretching is the key to power, there are many different ways to stretch.

Lagree is an efficient way to stretch and strengthen safely at the same time

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