Performance can be brought to an abrupt halt by dysfunctional movement patters and underlying restrictions in mobility
Flexibility/mobility restrictions lead to poor mechanical positions in the gym and in life and when unaddressed low quality movement patterns inevitably lead to nagging pain and injury. Pure laziness, and/or lack of time, often prevents us from dealing with these issues. We will soon be adding mobility classes here at CrossFit RNA Cambridge to help cut the excuses and ensure that you keep your body tuned up. The mobility classes use stretch bands, lacrosse balls and everything in-between to get you moving pain free. But for now please use these videos to mobilise between classes or before and after classes.
Lifestyle errors
Dehydration, wearing overbuilt shoes, shoes with heels, sitting too much, duck walking
↓
Mobility Problems
Stiff body, unhealthy tissues, range of motion restrictions, hotspots
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Position Problems
Unable to get into correct squatting position, unable to maintain good spinal position
↓
Movement Problems
Unable to move without foot arches and knees collapsing in
↓
Performance Problems
Pain, injury, power, strength loss
Dehydration, wearing overbuilt shoes, shoes with heels, sitting too much, duck walking
↓
Mobility Problems
Stiff body, unhealthy tissues, range of motion restrictions, hotspots
↓
Position Problems
Unable to get into correct squatting position, unable to maintain good spinal position
↓
Movement Problems
Unable to move without foot arches and knees collapsing in
↓
Performance Problems
Pain, injury, power, strength loss
Here is a list of mobility tools
All the mobility tools listed below have links directly to the Rouge EU website, please be aware you can purchase cheaper versions on ebay, amazon etc. The cheaper options may lack quality.
Foam Roller
Good For: Contract relax, pressure wave, stripping, smash and floss, global shear.
You probably already have a foam roller or have access to a foam roller at the box. They have become ubiquitous. To be blunt, i think foam rollers are fine for beginners and children but to affect the kind of change an athlete needs for top performance, you need a tool that can penetrate deeper into your tissues and create more shear. But you do need some type of roller. Opt for somthing with a little more bite to it, like the rumble roller, a pipe or barbell.
Lacrosse Balls / Supernova (large Ball) & Gemini
Good For: Contract relax, pressure wave, stripping, smash and floss, fleion gapping.
Lacrosse balls are firm enoughthat they can sink deep into your tissue. Even if they are all you have, you can do some incredable mobility work. You can pick up a few lacrosse ball from ebay for low cost. A double lacrosse ball setup is especially valuable for working on your shins and your thoracic spine. Take two lacrosse balls, grab a roll of athletic tape, loop the tape two or three times around both ballsat once and then wrap the tape around the centre between the two balls.
Rubber Bands Loops
Good For: Contract relax, banded floss.
This robust rubber band is is especially valuable when yur mobility work of the day is targeting your hamstrinhs and glutes.
Voodoo Bands
Good For: Voodo floss band compression.
The Voodoo Floss Band is an essential performance tool and should be a staple in the gym bag of every athlete looking to improve range of motion, restore joint mechanics or unglue matted down or previously injured tissue. Compression tack and flossing (Voodoo Flossing) works on many levels, including re-perfusing tissues that have become stiff or gone cold after injury and by compressing swelling out of tissues and joints.
The Stick
The Stick rolls knots out of muscle, providing myofascial release and trigger point therapy. This therapeutic procedure inactivates trigger points (muscle knots/kinks), warms muscle, increases circulation and encourages nutrient-rich blood flow. The Stick relieves pain, increases range of motion, promotes flexibility and accelerates recovery.
Good For: Contract relax, pressure wave, stripping, smash and floss, global shear.
You probably already have a foam roller or have access to a foam roller at the box. They have become ubiquitous. To be blunt, i think foam rollers are fine for beginners and children but to affect the kind of change an athlete needs for top performance, you need a tool that can penetrate deeper into your tissues and create more shear. But you do need some type of roller. Opt for somthing with a little more bite to it, like the rumble roller, a pipe or barbell.
Lacrosse Balls / Supernova (large Ball) & Gemini
Good For: Contract relax, pressure wave, stripping, smash and floss, fleion gapping.
Lacrosse balls are firm enoughthat they can sink deep into your tissue. Even if they are all you have, you can do some incredable mobility work. You can pick up a few lacrosse ball from ebay for low cost. A double lacrosse ball setup is especially valuable for working on your shins and your thoracic spine. Take two lacrosse balls, grab a roll of athletic tape, loop the tape two or three times around both ballsat once and then wrap the tape around the centre between the two balls.
Rubber Bands Loops
Good For: Contract relax, banded floss.
This robust rubber band is is especially valuable when yur mobility work of the day is targeting your hamstrinhs and glutes.
Voodoo Bands
Good For: Voodo floss band compression.
The Voodoo Floss Band is an essential performance tool and should be a staple in the gym bag of every athlete looking to improve range of motion, restore joint mechanics or unglue matted down or previously injured tissue. Compression tack and flossing (Voodoo Flossing) works on many levels, including re-perfusing tissues that have become stiff or gone cold after injury and by compressing swelling out of tissues and joints.
The Stick
The Stick rolls knots out of muscle, providing myofascial release and trigger point therapy. This therapeutic procedure inactivates trigger points (muscle knots/kinks), warms muscle, increases circulation and encourages nutrient-rich blood flow. The Stick relieves pain, increases range of motion, promotes flexibility and accelerates recovery.
Thera - Band
Thera - Band resistance bands are low-cost, portable and versatile. Recognised as the original system of progressive resistance for over 25 years, Thera-Band elastic resistance has been proven to increase strength, mobility and function, as well as reduce joint pain. |
Upper body
Lat Release (with lacrosse ball)
T-Spin Release (with lacrosse balls)
Trap Release Bar Bell (with Barbell)
Bilateral Shoulder Flexion Stretch (with bad & Pvc pipe)
|
Chest, Shoulder & Chest Stretch
Pec & Shoulder Smash (with lacrosse ball)
|
Lower Body
Calf / Ankle Stretch (with band & lacrosse ball)
Coutch Stretch
|
Bum release (with lacrosse ball & foam roller)
corrective / accessory strength
Part One:
Shoulders & Upper Back
Shoulders & Upper Back
Part Two:
Hips & Legs
Hips & Legs
Stretch & Corrective sequence
Shoulders Sequence:
Mobility:
Mobility:
- Pec Minor (chest) with ball.
- Delts (back of shoulder) with ball.
- Trap/1st rib (neck) with bar.
- Pec Minor (chest) static stretch.
- Bilatural (shoulders) with band & pvc.
- Row.
- Reverse Fly.
- 90 / 90.
- Scaption.
- Victory.
Crossover symmetry
Crossover Symmetry is a medically designed rotator cuff and
scapular strengthening system engineered to enhance shoulder health and
performance. Crossover Symmetry was founded in 2006 by a professional baseball
player and a physical therapist with the goal to provide a practical,
structured, and efficient shoulder strengthening system for athletes.
We have a set of Crossover Symmetry bands at the box but I would
strongly encourage self-purchase if you need to strengthen shoulders. A short
term solution would be to buy some Thera-Bands. This is a good low cost option
and you can take the Thera-Bands anywhere!
www.crossoversymmetry.eu
www.crossoversymmetry.eu