Many of us spend hours each day seated at a desk working on a computer. Sitting alone can have drastic affects on our health. The compression of the spine, hunched shoulders, and poor neck position can all lend itself to a drastic need for additional mobility when you can come to the gym.
Recently, we’ve added a daily range of motion workout to end our classes. This helps in a number of ways that I would like to explain in the remainder of this article. Foam rolling and voodoo flossing both can help with sticky, uncomfortable muscle aches. However, neither of these two “mobility tools” will greatly increase range of motion in the long term.
Truly increasing mobility can only occur through holding uncomfortable (read not sketchy) ranges of motion. This enhances and complements the movements that we use in our workouts. This is why we hold positions for two or more minutes at a time. The tendons, ligaments, and muscles can release and move into a better position, leading to greater range of motion in the squat, deadlift, or even in body weight movements. The best thing about practicing mobility is that the more you practice it the better your movement becomes with less effort.
We recommend 10-15 minutes of intense stretching per day, holding poses for 1-2 minutes at least each time. The hips, shoulders, and upper thoracic tend to be the most important to mobilize. Additionally, these areas of the body will translate best into your CrossFit or weightlifting practice.
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