Day 24: 6 stretches for maximum mobility

Day 24

6 Exercises for Maximum Mobility

WOD 130424

15 min AMRAP

15 V ups

15 push ups

15 dumbbell squats

15 sumo dumbbell deadlifts

*** As long as you watch the videos for techniques and visual learning, choose a challenging weight that will keep you burning. For girls, half your body weight on both the dead lifts is good enough. Dumbbell squats should be held arms down next to your legs. Guys should try and deadlift with the bar at body weight. Push yourself. You've gotten strong since Day 1 and Day 23!**

Review

• only 6 days left. Clean. Eat. Lift. Feel the benefits. Go time.

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6 Exercises for Maximum Mobility

I did a little research on my mobility site that my buddy Steven found, MobilityWOD.com, and found that one of the vlog authors  Kelly Starrett, is a doctor in physical therapy, and is like the guru behind this whole mobility movement that's so important to CrossFit. He says,

"The real benefit of mobility is the mechanical advantage: ideal positioning allows for optimal power output. Until you've got proper range in all your joints, you simply haven't discovered your body's real potential"

WOW. That is some powerful stuff! He's basically saying, Geoff, you don't know shit about your body, therefore, you will never be a super sayjin. NOOOOO. After seeing this article I immediately looked at all his videos at the mobility site. If you don't have time to check it out after looking at this post, these 6 exercises can definitely cover enough ground to get you all stretched out and full range of motion. Spend 2 mins on each exercise a day, he says, and you will notice improvements immediately. I'm down. So why aren't you?

1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers. 

3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch 
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

(Source: http://www.outsideonline.com/fitness/flexibility/6-Exercises-for-Maximum-Mobility.html)