Mobilize for Improvement

It’s been a couple of weeks since we’ve started Crossfit, and as we get into more technical skills, like the kipping pull-up, snatches, overhead squats, etc., you’re going to start feeling like your body just doesn’t move that way.

One reason might be the profound learning curb that is "Crossfit," which gives it its appeal for constant improvement, progression and knowledge. But a simpler reason might be due to mobility issues from bodies that are not used to moving in the ways these skills make us move.

Oftentimes, it is thought that mobility work involves simply just stretching before an exercise. People don’t consider it an important part of fitness and want to get to the “real workout” so eagerly they often will rush or even skip mobility work.  

But there’s a difference between stretching and mobilization. What is it?
To explain this, I’ll use an excerpt from mobilitywod.com:

“Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.”

What this means to you is that, much like you can build your absolute strength by lifting weights, you can build your mobility.

The most important thing is, like any other skill, you work on it. Don’t think it’s something you can skip and get away with; you’ll only be penalized with soreness, instability and even injury. Your muscles recover relatively quickly; it’s the joints, tendons and nerves in the system that need the most work, recovery and rehab. Improving your mobility, bit-by-bit, will help you improve recovery and protect you from injury.

How should you get started? There are tons of resources online, but we’ve covered a bunch in classes already. Most of the stretches with the PVC-pipe works wonders, but if you’re still wondering, I’ve listed some tools and online videos that might get you started.

Some things I’ve invested in are a couple of lacrosse balls, a sock, and a broom stick. If you have the resources, you can add a foam roller and some band as other tools to work on your mobility. Shoot for 10 to 20-minute sessions of mobility work many days a week.

Tips for lacrosse balls:

Shoulder mobility:

Some drills for the shoulders:

Scapular mobility:

Some ways you can use a foam roller:

There is a plethora of resources on Youtube and the web to help you improve. Make sure you check out some of the videos I’ve posted and take a few minutes to read http://www.mobilitywod.com/ to learn more than you ever wanted to know about human mechanics! (You'll be on your way to becoming a "supple leopard")

Once your mobility improves you and feel your body moving harmoniously through a WOD, you won't think of it as "just stretching" ever again!