Rest Day Aug 29 – Stretching and Mobility
Thank you all for making the effort to be there yesterday. Here are my notes in the hope that it will help you remember some of the things we went over. If you ever need a specific stretch or have a question, please ask. We are here to help you become better athletes and keep you healthy and strong for life. Hope you all bought some fish oil yesterday.
Kelly Starrett the rock star of Crossfit Mobility has a new blog, check it out HERE.
Why we should Care About Mobility:
Improve Performance
Injury Prevention
Injury Resolution
Leads to Ideal Technique
CF is the best Tool on the planet, but limitations will arise
Load Appropriately to succeed with your limitations, whatever they may be THAT day.
Form before Intensity – TRAIN FOR LIFE!
Once you’ve lost Positioning you can never get back. Even with only 20% slop in your workout, you have still lost your position. That puts you at risk for injury.
Common examples of “lost position” are:
adducted knees on squats
Rounding back
Over flexed lumbar
Hips under extended in drive overhead
Shoulders- Who has sore shoulders and what are you doing about it? Recover Like it is your JOB, work on it every day. Take the steps to heal yourself. Repair and recover. You do not need to live in any pain. Bring better balance to your life, by taking care of yourself.
All you need at home to help your recover is – Ball, two tennis balls (taped together) and a strap
Make all Stretches PNF for quicker change (static stretching will take longer to see change)
Foot – Lacrosse Ball
Calves – Wall Stretch and Lacrosse Ball
Hips – Wall stretch or pole
Quads – Knee to floor push hip forward
Hamstrings – strap resistance
Back –squat and sit for 10minutes
Pecs – resist on bar
Triceps – across chest with resistance
Forearms – against floor
Fingers/thumbs/wrists
Shoulders – roll, straps, bands, thumbs down on the bar
Neck – ear to shoulder, chin to chest with resistance
The BIG 3 -
Fish Oil
Ice
Stretch every day
D$
