Skip to main content
Category

Mobility

How to finally get more flexible, mobile & less stiff

By Mobility

“Where do you feel the tightest today? “My whole body.” If this is you and you’re already stretch, you might not have found the best method for yourself.

Flexibility VS mobility

First, let’s talk about what you’re actually trying to achieve. Flexibility refers to the range of movement that you have, such as being able to do the splits. Mobility refers to the ability to move into said range of movement, which essentially means the control of your flexibility, such as coming in and out of the splits with control.

Many people think flexibility training only includes slow and relaxing stretches, but it can include drills that get pretty challenging. Mobility drills can include the same, although there is usually more focus on strength.

Types of stretching

There are many ways you can release tightness and find or create more space. This includes:

  • Static: holding a stationary stretch
  • Yin yoga: static, but for 3-5mins per pose
  • Dynamic: active stretching through movement
  • Active: this can include dynamic, but can also include static stretches with more muscle engagement
  • Isometric: contracting muscles while doing static stretches

If you’ve only been doing one or you haven’t heard of the others, maybe it’s worth exploring to see what gives your body the best flexibility benefits.

There are a bunch of other techniques and methods, such as PNF stretching which combines a few stretch types into its own routine. You usually start with static stretches to lengthen the muscle as much as possible, then move into isometric stretches with a counterforce, either by pushing and pulling against yourself, or having an external party help provide resistance, releasing and resting, then going back with counterforce.

Like with many things related to fitness and the body, there is no right or wrong, one true answer, or simple solution. You are encouraged to experiment, notice the sensations, and come up with your own mixed routine that is customized for your current level and goals.

Fuss-free flexibility programs on Ganbaru Method

If you’d like to try some of the stretch methods, you can follow along easily through programs (free trial below!) with Ganbaru Method’s specialized coaches.

For more flexibility, try David’s (@movementbydavid) programs

  • Flexy middle splits: flexibility training for your side splits
  • Flexy front splits: flexibility training for your front splits
  • Full body flexy: full body flexibility training

For more yoga, try Carissa’s (@movewithcarissa) programs and classes

  • Full body mobility: drills focusing on your shoulders, back, and legs
  • Splits mobility: drills for your front and side/middle splits
  • Yoga classes: on-demand follow-along class library

For more mobility, try Lucas‘ (@rangeofstrength) programs

  • Range fundamentals: old-school strength & flexibility training

Try everything for free

If you’re interested in learning more, you can try everything for free in our 7-day trial. Need more help? Contact us at support@ganbarumethod.com for assistance.

October 29, 2024
Love0

Quick and effective 15-minute workouts for hectic days 

By Bodyweight Training, Cardio, Conditioning, Mobility, StrengthNo Comments

No time? No problem. We’ll help you squeeze out more movement in just 15 minutes a day. (Ok, some are ~20 minutes. But they’re good, we promise.)

You’ve set aside time to work out. You know exactly what you’ll do in the gym. You’ve even put on your workout outfit. But sometimes, the day still gets the best of you.

We know the struggle. 

Whether you’re a busy mom, working professional, or juggler of multiple traits, we know it’s not easy to stick to your fitness goals — because making it a priority and having great time management skills doesn’t mean your other responsibilities magically disappear. 

To make things easier, we’ve compiled the best workouts from Ganbaru that only require 15 minutes of your time — you can do it at once or even squeeze it out in bursts throughout the day. You’ve got this!

P.S. All Ganbaru programs and workouts clearly show the time required. If you need to stick to exactly 15 minutes, have a check on each program to choose the day/workout that best fits into your schedule!

And if you’ve got a little more time? We have cheat sheets for 30-minute and 45-minute workouts too!

Flexibility & mobility 

All our mobility sessions on Ganbaru take 10 to maximum 20 minutes of your time. It keeps things lower impact and intensity but still allows you to move your body and improve mobility in day-to-day activities.

This is perfect if you’re looking to ease back into working out or simply don’t have the energy for a heart-pumping session.

These programs are designed by our flexibility & mobility coaches — David Thurin @movementbydavid, Lucas Hardie @rangeofstrength, and Carissa Wong @movewithcarissa. With clear imagery, detailed video demonstrations and cues, as well as efficient sets and reps, anyone will be able to follow along and scale up or down accordingly. You don’t have to be flexible to start flexibility training; you do flexibility training to get more flexible!

Some include more passive stretches while others include more active exercises. Play around and find what you enjoy! 

Sample workout

Calisthenics skillwork 

Calisthenics is a great way to get a quick workout in because you don’t have to deal with the hassle of setting up weights and running around the gym to use different appartus/equipment.

It’s also the perfect way to reintroduce strength and skillwork into your routine because you won’t overload your body with excess weight that may make you compromise on form.

Ganbaru’s gymastics coach Anna Wishnowsky @annawishfitness has countless programs you can choose from to improve coordination, increase strength, and introduce new skills. 

Like all our programs, clear demonstrations, sets, reps, etc are included so you won’t be confused at any stage. Plus, Anna’s expertise means that her cues are easy to understand and more importantly, easy to apply.

Below are our time-saving picks to building bodyweight mastery:

Sample workout

Conditioning & cardio

Need something faster paced to really get you moving and out of your head? We have short and effective circuits that will give you an endorphin boost while improving your heart health. This lays a strong foundation for you to proceed to layer on more strength programs in the future.

These are led by coaches Harriet Roberts @harrietroberts, CrossFit extraordinaire, Eugene Teo @coacheugeneteo, founder of Ganbaru, and Dr Pat Davidson @dr.patdavidson, plyometrics, sprints, and athletic development coach.

Our favourite picks are:

  • Rogue Run Club by Harriet: Join CrossFit coach Harriet as she finds the best way to improve her runs
  • Engine (~20-45 minutes) by Harriet: Heart-pumping circuits 
  • Run coach by Eugene: Tried and tested run circuits to improve your runs
  • Athletic weapon by Dr Pat Davidson: Sprint circuits for higher-intensity sessions (other workouts in the program are longer)

Sample workout

Need more help?

Ganbaru is customizable to suit your needs. This means you can choose and perform sections of a longer workout if it suits you, or create a completely new personalized workout and program.

Whatever you decide, we’re here to help. If you need more assistance, simply email us at support@ganbarumethod.com.

September 24, 2024
Love0