Increasing Mobility

I've been CrossFitting for about a year now as much as my job allows and I have noticed some mobility issues surfacing.  I am a huge fan of Kelly Starret, DPT and usually start my workouts with his Should Prep and Hip Prep routine.  He has a great site Mobility WOD where he demonstrates ways to improve your mobility.  Increase mobility and range of motion over the long term keeps you out of the nursing home, a big plus!  In the meantime it means less aches and pains.  It also translates to safer movement when doing work around the home, office, or in the shop.  For those concerned with athletic performance it means being able to move more weight more efficiently.  That means doing more work in less time, which is the very definition of an increase in power, yes more horsepower just by opening up your joints and tissues.  Here are some things I keep in my bag to perform some of these Mobility exercises!

   You need three Lacross Balls because KSTAR has you tape two together to isolate and block sticky ribs and things like that. 













I have used racket balls as well, they are about the same size but do not have the same hardness feel free to try either or both!










  I also keep Tennis Balls in my Mobility Kit since they offer a different size and density.  Again you need at least three since KSTAR has you tape two together to isolate and block sticky ribs and what not.










You will also want to pick up one of these "Jump Stretch Bands" or "Fitness Loops"  KSTAR uses them for all sorts of stretching, from the PNF of your hips to "distracting the joint" for your shoulders.  I prefer the green, but the yellow should work as well!

And of course the Foam Roller almost goes without mentioning.  You may want to pick up the red one from GoFit it comes with a very nice instructional DVD.




You will also want about a seven foot piece of PVC pipe about an 1 1/2" or so based on what feels best in your hand.  This is critical for shoulder pass throughs and ensuring you have proper form when warming up the shoulders and hips.

Check out KSTAR's Mobility WOD and get mobile, the kind that doesn't rely upon cell phones!