Improve Your Mobility & Make Your Workout More Effective

Long gone are the days when you would leave mobility exercises out of your fitness routine. Even a few minutes every day can make a huge difference! Mobility is a way to improve your power output, recover faster from injuries and get an overall boost in performance via joint mobilization, stretching and soft tissue work. It’s often confused with warm-ups, but the key difference is that warm-ups are not designed to improve position.

What is mobility?

As Kelly Starrett of San Francisco CrossFit and MobilityWOD defines it, mobilization 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”. As you can see, these issues are relevant to all athletes -no matter their focus. Mobility exercises should be incorporated in every routine to help with performance and the prevention of injuries. You don’t want to wait for the injury to happen before you take the appropriate steps to prevention, right?

How to integrate it into your routine?

Let’s move on to the practical part! Andre Crews – our trusted Crossfit advisor, shares his tips on mobility. In the following video he will guide you through a few simple ways to improve overall mobility.

Andre’s tips: Here’s a squat flow that’s great for anyone whether your goal is to lift more weight or just move better in your daily life! Spend 30-45 seconds on each movement and do it everyday!

– Air squat with overhead reach
– Cobra to down dog
– Lunge hip stretch with rotation
– Lunge hamstring stretch
– Squat with rotation
– Bridge
– Straddle stretch with walkout
– Cossack squats
– Toe touch

In the second video Andre focuses on shoulder mobility which is especially useful for your lifting performance. You’ll need a resistance band and a few spare minutes before working out!

 

Andre’s tips: Here’s a shoulder mobility routine I do regularly. Spend 30-45 seconds on each movement. If you struggle with overhead squats or snatches do this on a daily basis!

– Banded Lat Stretch
– Banded Overhead Squat
– Medball Thoracic Spine Opener
– Banded Trap/Rotator Stretch
– PVC Pipe Dislocates
– Air Squat with Overhead Reach
– Toe Touch

In the following months we’ll be sharing more tips on how to become more effective in your workouts – from beginner tips to advanced WODs. Stay with us to find out more!

We’ll be happy to hear your thoughts on mobility – tells us more about your tips and routines in the comments section below!

Milly Jackson

Social Media, fitness and yoga junkie. Taking care of my body and mind and trying to be the best version of myself.