External Pull Dynamic Flexibility Exercise

28 Nov External Pull Dynamic Flexibility Exercise

The process of developing soft tissue extensibility and joint mobility within the kinetic chain requires the inclusion of a varying number of modalities. In general these modalities will address joint range of motion, soft tissue pliability, and extensibility. It is the combination of these varying modalities which will provide the kinetic chain with the appropriate joint ranges of motion to accomplish complex athletic actions associated with the sport.

The process by which this goal is achieved is the implementation of flexibility and mobility modalities. Flexibility and mobility training over time will improve joint range of motion, promote soft tissue extensibility, correct neuromuscular imbalances and altered length tension relationships, increase motor firing rates, and decrease injury inducing movement patterns.

Flexibility can be defined as the optimal extensibility of all soft tissues surrounding a joint allowing for a full range of motion. Range of Motion is the range that a joint should be able to flex, extend, or rotate. Range of motion is usually measured in degrees with the utilization of a Goniometer. Range of motion is contingent upon the articular structure of the joint in addition to the extensibility factors of surrounding soft tissues.

Mobility is a combination of both joint range of motion and flexibility. Joint range of motion centers upon the articular structure of the joint, and the extensibility of the surrounding soft tissues. Optimum performance in the golf swing requires both joint range of motion and extensibility within the kinetic chain.

The process by which mobility is developed is via an integrated training approach. Comprehensive flexibility training consists of a series of modalities concentrated upon developing soft tissue extensibility, joint range of motion, and functional movement patterns. It is through this process of comprehensive flexibility training that the fitness professional can improve joint range of motion, promote soft tissue extensibility, correct altered length tension relationships, decrease injury inducing movement patterns, and ultimately improve performance within the athlete.

It is through this integrated approach to mobility training by which the athlete can develop the required ranges of motion and muscular extensibility for the athletic actions in their sport of choice. An integrated approach to mobility training will incorporate 3 categorical types of mobility training: 1) Corrective, 2) Active, and 3) Dynamic.

Corrective: Self-myofascial release and static stretching

Active: Active joint range of motion

Dynamic: Multi-planar and multi-directional functional movement

Corrective Mobility & Flexibility Training

Corrective mobility and flexibility training consists of two types of modalities, self-myofascial release and static stretching. The goal of these modalities is improved extensibility of soft tissues associated with the muscular system of the kinetic chain. Self-myofacial release utilizes a bio-foam roller, stick, or therapy ball to apply pressure onto the muscular system of the kinetic chain whereas static stretching incorporates passive movement of a muscle to the first tissue tension point and holding it for a specified period of time.

Self-myofascial release addresses two components within the muscular system for improved extensibility. Research indicates that the application of concentrated pressure is influential on fascia in the muscular system. The pressure applied improves the extensibility and viscosity of the fascia located in the muscular system. In addition, self-myofascial release techniques reduce over activity within muscles spindles causing hyperactivity in associated soft tissues.

Static stretching addresses extensibility within the muscular system of the kinetic chain through the process of taking the target muscle to its first tissue tension point and holding this position for 30 seconds. Research indicates the benefits provided by static stretching are in improved viscoelasticty in both the fascia and muscular systems.

Active Mobility & Flexibility Training

 Active mobility and flexibility training is comprised of actively moving a joint through a specified range of motion. This process is achieved through the utilization of the agonists, synergists, and antagonists associated with the target joint. The activation of a joints agonist causes reciprocal inhibition of the associated antagonist. This results in a greater range of motion within the targeted musculature and associated joint.

The implementation of these modalities occurs when the athlete utilizes e a joint’s agonists, synergists, and stabilizers to move an extremity limb into a stretch position and holding it for 2-3 seconds. An example of this technique would be the active straight leg hamstring raise to contract the quadriceps/hip flexors to actively move the leg into a position where the hamstring is inhibited, holding this “stretch” for 2-3 seconds, then returning the leg to the floor, and repeating for 10 repetitions.

Dynamic Mobility & Flexibility Training

Dynamic mobility and flexibility training is the process of integrating the entire kinetic chain into multiple planes of motion. Force production, reduction, and stabilization are key components of dynamic mobility training where the client will be required to stabilize components of the kinetic chain while simultaneously performing corollary movement patterns. Research indicates dynamic mobility training improves the rate of force production and reduction, motor unit recruitment, and neuromuscular efficiency within the entire kinetic chain. As a result, dynamic mobility training is the final series of modalities to be performed prior to athletic activities or strength training activities.

The implementation of dynamic mobility training requires the utilization of minimal loads (body weight is ideal), the maintenance of proper posture during the movement pattern, the ability to control the movement patterns associated with the exercise, and the correct sequencing of the neuromuscular firing patterns required of the exercise. The process by which dynamic mobility training improves the range of motion and extensibility is through the process of reciprocal inhibition.

Why It’s Important: The ability of the kinetic chain to integrate the hip into varying degrees of internal and external rotation during weight bearing movement patterns is imperative in the execution of athletic actions. This will invariably allow the athlete to execute the complex motor patterns associated with the funtional movement patterns associated with their sport.

Improves Your: External rotation of the hip during weight bearing total body movement patterns.

The Common Problem: An inability for the athlete to perform internal, external, extension, or flexion of the hip during total body movement patterns. Resulting in less than optimal movement patterns, the development of compensatory patterning, and increased stress upon the kinetic chain during competition.

The Solution: The implementation of a comprehensive flexibility and mobility program where soft tissue pliability, extensibility, and joint range of motion are addressed via a varying number of modalities.

External Hip Pull Dynamic Flexibility Exercise

Set Up:

  • Stand upright
  • Feet shoulder width
  • Eyes looking forward



  • Elevate the right knee in a walking action
  • Grasp the shin with both the left and right hand
  • Simultaneously shift the knee outward
  • Pull the shin upward towards the torso
  • Pull upward attempting to get the right lower leg parallel to the floor
  • Pause at the end range of motion and return the right leg to the floor
  • Repeat the movement with the opposite leg


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 12 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.