Category Archives: Mobility

Elbow Pain?

Posted by on December 11, 2012 Comments Off

We’ve had some people complain recently about elbow pain. Here are a couple videos from Kstar on how to resolve elbow pain. Take a look, come early and work it out!

Kstar: “Today’s mission is to take a crack at restoring that elbow to full range of motion.  When we see athletes that are missing full elbow extension, we usually also find wrist and shoulder compensation problems.  The elbow and knee are essentially analogs.  If the knee is slightly flexed all the time, we see enormous loads on the quads and patella. Restoring an athlete’s terminal knee extension is one of the first thing a good physio/chiro/osteo will do when assessing a pain full joint or problematic chain.  The elbow is no different.  All my MMA guys and girls show up with some kind of missing elbow extension.  Olympic lifter?  You’d better be able to get to lock out.

Mission:  Hammer the upstream/downstream tissues around that elbow AFTER you try these mobilizations.  1-2 min a side.  This mob is just another example of flossing while using the band to optimize the joint capsule tissue.”

Another one using voodoo floss. Kstar: “It works really, really well.  Especially on hot elbows.  Nothing I’ve seen, experienced, been taught, or trained on solves this problem as effectively.” Check it out.

We have ordered voodoo floss. Expect to use it real soon!

Mobility Class This Thursday

Posted by on September 18, 2012 Comments Off

Jeordie recently attended Kelly Starrett’s (pictured above from Mobility WOD) CrossFit Mobility Course, and wants to share it with you! This Thursday at 7pm he will offer his first mobility class. Come get nimble and spry :)

Regular class follows at 8pm.

Overhead Squat Prep with Kelly

Posted by on September 6, 2012 Comments Off

Kelly Starrett of mobilitywod goes over some of our favorite stretches, and the reasons for doing them, in this video on prepping for overhead squats. Note how wide and close to his butt his feet are in the wall hip opener stretch. He also introduces a couple new exercises for mobilizing shoulders.  Trust me…the keg drill with the barbell hurts!  I guess I need to do more mobility work when it comes to my thoracic spine and shoulders :)

Make sure you get in early enough to do some mobility exercises prior to the workout!

Self-Myofascial Release

Posted by on August 3, 2012 Comments Off

I know many of us have difficulties pressing overhead.  Mike Robertson of Robertson Training Systems gives us some ideas of how to deal with this issue and aid us in developing our overhead press.  Key is improving soft-tissue quality.  He writes:

It goes without saying, but if your tissue quality is horrible, you’re going to struggle with overhead movements.

The key muscle groups that you’ll want to focus on are listed below, as well as why they’re important:

  • The Pecs. Short/stiff pecs will draw the shoulders forward and internally rotate them.
  • The Lats. Short/stiff lats also internally rotate the shoulders, narrowing the subacromial space.
  • The Subscapularis. This is the oft-forgotten internal rotator of the shoulder.  Unfortunately, this one is virtually impossible to get at on your own – find a qualified soft-tissue or ART practitioner and let them do their thing.
The video provides us with ideas on how to perform self-myofascial release to improve tissue quality:

Check it out and come early enough to do these exercises PRIOR to working out.  For more info read the following two articles.
Developing The Overhead Press
Long Live The Overhead Press

Why Squat?

Posted by on May 29, 2012 Comments Off

Why on earth do we spend so much time squatting?  Here is Dr. Mercola’s Story-At-A-Glance on the benefits of squatting:

  • Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment
  • Squats are also one of the best functional exercises out there, promoting mobility and balance and helping you complete real-world activities with ease
  • Squats also help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle
  • Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue
  • Squats are one type of exercise that should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits
And, according to Greg Glassman, founder of CrossFit, “There is no better place to start an examination of functional exercise than by learning how to squat.”  He goes on to say, “Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude. On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement.” (Read Greg Glassman’s Squat Clinic). Keeping this in mind, how, then, do we get warmed up and stretched out enough to perform a proper squat? Check out Matt Kahler from CrossFit Envy as he explains squat mobility:

By improving our squat mechanics, we will benefit both our athletic performance, as well as our ability to function in everyday life.  Let’s get squatting!