Mobility Exercises
Source: MoveU

Lesser Known Mobility Exercises Every CrossFit Athlete Should Utilise

Ah Mobility, that thing we know we need more of and say were going to work on...and then we don't. The problem is mobility work is time consuming, boring and sometimes even downright painful, Friday Night Quad Smash anyone!?

What if there was a mobility sequence that challenged your end range strength and was something you could measure progress in? Sound more interesting than that 5 min hip flexor stretch as you stare at your calluses and the timer wishing you were eating?

Let’s get one thing straight, mobility is not stretching or increasing flexibility. Mobility is measured by the amount of control you have throughout a full range of motion.

Then how come it seems like when we do our mobility we are holding long stretches? This may give us the feeling of being more open for a short time but ultimately we revert right back and have to open ourselves up all over again.

Break the Mobility Routine

Strengthen your End Range of Motion

End Range Strength will help alleviate feelings of tightness, improve squat depth or maybe that over head positioning that you’re struggling with.

The following ‘Mobility Workout’ can be used in isolation or together. Focusing on the rotational components of the hips and shoulders which is often sorely lacking. You will be pleasantly surprised by how active and engaged you will feel, even after your first time! Great for before or after your workout, first thing in the morning or right before bed. Just focus on your breathing and going SLOW!!!!!!!

SCORPION (BAD)

This version of the scorpion is passive and leaves out some much needed muscle activation at the end range of motion to truly get your feet, hips, glutes, lumbar spine, thoracic spine, chest, and shoulders working.

Activating and strengthening your muscles at their end range of motion is what helps you improve your mobility over time.

SCORPION (GOOD)

The correct version of the scorpion is active, slow, and controlled where the muscles in the body are activating to work into the end range of motion. Use the following cues:

  • Start lying down prone with your arms extended to your sides (palms facing down, shoulders pulled down away from the ears, and shoulder blades engaged)
  • Lift one foot/leg using the glutes and hamstrings and bring it across your body using the outer hips (try to keep both shoulders and arms in contact with the ground as long as possible)
  • Let the hips and lumbar spine rotate slowly as you place the foot to the ground
  • With the foot flat on the ground, drive the knee outward (activating the foot & outer hip muscles)
  • Reach the arm up towards the ceiling as you rotate the thoracic spine (activating the rear shoulder and mid-back muscles)
  • Slowly unwind back into the starting position and repeat on the other side

Aim for each rep to take about 15 seconds.

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