152 Chapter 7: Training for Mobility others may decide to avoid them altogether due to their affiliation with specific eastern religions.] If regular flexibility training is performed, it is recommended to only stretch joints that are tight and avoid stretching those with adequate ROM already. Research suggests that overstretching a joint with adequate ROM can result in increased laxity of the connective tissue thereby reducing subsequent force production (Schoenfeld, 2022). Even though dedicated flexibility training may be unnecessary for some, most individuals would benefit from performing regular mobility training. Mobility is a combination of flexibility, balance, and strength. Regular mobility training can help improve posture and functional fitness (e.g., activities of daily living) as well as reduce tension and stiffness associated with a sedentary lifestyle or intense exercise. Table 7.1 provides a sample training plan using the deep squat pose to improve mobility. Table 7.2 provides a sample training plan using various stretches to improve flexibility of the lower body. Table 7.1. Sample Mobility Training Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 3 sets of 1-min. hold of Deep Squat Pose 3 sets of 1-min. hold of Deep Squat Pose 3 sets of 1-min. hold of Deep Squat Pose Table 7.2. Sample Flexibility Training Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 3 sets of 30-sec. hold of Modified Hurdler, Quad, and Calf Stretch 3 sets of 30-sec. hold of Modified Hurdler, Quad, and Calf Stretch 3 sets of 30-sec. hold of Modified Hurdler, Quad, and Calf Stretch Low Back Pain Causes According to one online poll, it is estimated that 80% of American adults will suffer from back pain at least once in their lives (Peterson & Rittenhouse, 2019). Additionally, it is estimated that 20% of adults under the age of 60 suffer from chronic back pain (Cady, 2016). Low back pain can be caused by many factors. Some of the prominent causes of low back pain include bulging or herniated discs, spinal stenosis (abnormal narrowing of the spinal canal), piriformis syndrome and/or arthritis.
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