The fitness industry is constantly evolving, with new trends emerging every year. While many of these trends come and go, there are a few principles and techniques that stand the test of time. One such principle is pliability, which has gained popularity thanks to NFL superstar Tom Brady.
Pliability refers to the flexibility, adaptability, and suppleness of muscles. Pliability training focuses on improving muscle flexibility, range of motion, and functionality. It is especially important in sports that require explosive strength and quick changes of direction.
Tom Brady has incorporated pliability training into his TB12 method, which has helped him maintain exceptional fitness well into his 40s. His training involves the use of resistance bands and specific massages to lengthen and soften muscles. The goal is to keep the muscles pliable and reduce the risk of injury.
Pliability training is not just for professional athletes like Brady. It is beneficial for anyone looking to improve their overall performance and reduce the risk of injury. By focusing on impact absorption and joint health, pliability training helps the body withstand the demands of physical activity.
There are various ways to incorporate pliability training into your routine. It can be done in the gym or at home with minimal equipment, such as foam rollers, vibrating pliability rollers, and resistance bands. The key is to focus on myofascial release, self-massage, and manual therapy to improve muscle pliability.
To get the best results, pliability training should be combined with an active lifestyle and complemented by cardio and strength training workouts. It is also important to warm up before a session and cool down afterward with dynamic and static stretches.
Here are 17 exercises that can be a part of your pliability workout:
1. Resisted Lateral Walking Plank Steps: This exercise involves tying a loop resistance band around a sturdy object and performing side planks while stepping to the side.
2. Banded Core Rotation Steps: Anchor a resistance band to a squat rack and perform core rotations while holding the band.
3. Banded Pallof Press Squat Steps: Tie a resistance band to a squat rack and perform squats while holding the band against your chest.
4. Banded Lat Pulldown: Wrap a resistance band around the top of a squat rack and perform lat pulldowns.
5. Hamstring Foam Roll: Use a foam roller to massage and release tension in the hamstrings.
6. Glute Foam Roll: Use a foam roller to massage and release tension in the glutes.
7. Quadricep Foam Roll: Use a foam roller to massage and release tension in the quadriceps.
8. Calf Foam Roll: Use a foam roller to massage and release tension in the calves.
9. IT Band Foam Roll: Use a foam roller to massage and release tension in the IT band.
10. Adductor Foam Roll: Use a foam roller to massage and release tension in the adductor muscles.
11. Hip Flexor Foam Roll: Use a foam roller to massage and release tension in the hip flexor muscles.
12. Piriformis Foam Roll: Use a foam roller to massage and release tension in the piriformis muscle.
13. Upper Back Foam Roll: Use a foam roller to massage and release tension in the upper back.
14. Chest Foam Roll: Use a foam roller to massage and release tension in the chest muscles.
15. Shoulder Foam Roll: Use a foam roller to massage and release tension in the shoulder muscles.
16. Neck Foam Roll: Use a foam roller to massage and release tension in the neck muscles.
17. Lower Back Foam Roll: Use a foam roller to massage and release tension in the lower back.
These exercises target different muscle groups and help improve muscle pliability and overall flexibility. By incorporating them into your pliability training routine, you can enhance your performance and reduce the risk of injury.
Pliability training is a valuable addition to any fitness routine. Whether you’re an athlete or someone looking to improve their overall health, incorporating pliability exercises can help you achieve your goals. So, why not give it a try and experience the benefits for yourself?
