What is Functional Range Conditioning?

Nov 8, 2020

How to eliminate pain, improve performance, and slow aging with Functional Range Conditioning.

Hi, I’m Adam. I’m new at the Live Well Centre. You may not recognize me yet so let me introduce myself. I’m an experienced Registered Massage Therapist, Strength and Mobility Coach, and wellness enthusiast. I’ve recently relocated from Guelph where I proudly impacted the health of my community for the past 7 years. Now, I plan to do the same in Kingston as I search to help people, like you, feel their best.

My work is to provide you with simple, every day approaches to health and wellness, like the ones you have come to appreciate from the Live Well Centre. And best of all, my approach is backed by results. So, whether you’re new to Massage Therapy, Personal Training, or Mobility Training, or you’re looking to improve performance, I can help you reach your goals.

For more information about me, and my services, be sure to head over to and let’s start building our connection.

But since you’re here already, I thought I’d share how you can achieve lasting results in your mobility with me, using Functional Range Conditioning (FRC). FRC is a system of training that applies scientific principles to expand active, usable ranges of motion. In other words, FRC is specifically designed to improve your mobility.

Whether you’re an athlete, weekend warrior, desk-jockey, or stay-at-home parent, the vast majority of your pain will be a result of compensations from a lack of functional mobility. For example, lower back pain is linked to poor hip rotation and shoulder pain is linked to poor thoracic extension. Where you feel pain is not the source of that pain. Enter mobility training.

Now, before we go any further, I think it’s important that I make a couple of distinctions between terms that are often used synonymously – flexibility vs. mobility and mobilizing vs. mobility training.

Flexibility refers to the ability to passively achieve a range of motion whereas mobility refers to the ability to actively achieve, and therefore control, a range of motion. Flexibility training therefore does not produce useful ranges of motion since there exists a lack of control.

Secondly, mobilizing (think foam rolling, dynamic stretching, etc.) although incredibly beneficial will only create a transient change in our tissue. Mobility training on the other hand will lead to permanent changes by improving body control. The difference comes from targeting the deepest layer of tissue, the joint capsule, by using the nervous system.

Historically, when it came to improving mobility, muscles got all the attention. The truth is however, they aren’t calling the shots, your nervous system is. By using your nervous system with the correct intention, we can improve body control through all ranges of motion while simultaneously building strength and flexibility.

Now, as I mentioned, FRC is a system of training that applies scientific principles to expand range of motion: the Law of Specificity and the Principle of Progressive Adaptation.

The Law of Specificity states that we acquire what we train, and the Principle of Progressive adaptation states that when we apply progressively increased forces through our tissue we increase their capacity to absorb force. In other words, we gain what we train. By approaching our mobility with the correct intention, we can not only improve our movement but also promote injury prevention, neurological function, rehabilitation, strength development, athletic performance, and joint health and longevity. This is powerful stuff that you can’t simply get from a foam roller, and this is how I can produce results in your mobility.

So, how does the system actually work? At the core of FRC are three central concepts: expand, control, and create.

We will rapidly expand and strengthen your range of motion using isometrics. We start with isometrics because they are the safest, and they promote muscle growth without joint inflammation. They allow us to override what is known as the stretch reflex, which governs our flexibility, and increase neural drive, which will promote positive tissue change in progressively greater ranges of motion.  

Next, we control the newly acquired ranges and condition the nervous system to own them. This is when we switch to concentric and eccentric contractions in order to improve control. This also allows us to safeguard these new positions, as eccentrics are the most common tissue contraction that leads to injury prevention.

Finally, we create by practicing more complex movement patterns. This is when you explore what you’re body is truly capable of and appreciate it for allowing you to enjoy all the things you love with pain free ease.

Now it’s time we talk about how you get started!

I’d like to offer you a FREE 1-hour consultation and movement screen, so that you can see for yourself just how powerful this is. First we identify your mobility goals and then we complete a joint screen in order to identify the capacity and overall health of each joint. Now we’re ready to expand, control, and create. It’s really that simple.

So if you haven’t already, head over to or contact me by email at and schedule your FREE assessment!

Thanks for letting me introduce myself and tell you a little about my approach to Functional Mobility.

I look forward to building our connection.

Happy days,


P.S Interestingly enough, the same principles that the FRC system is built upon are actually fundamental in Massage Therapy. The internal forces that lead to tissue adaptations using FRC are initiated externally with manual therapy techniques.