Posts Tagged ‘Kelly Starrett’

Thursday, December 13th, 2012

mobility-moves

For the past year, Kelly Starrett has posted daily mobility workouts on his MobilityWOD.com website, and the videos have become a viral sensation in the CrossFit community. Here he offers six exercises to increase mobility for specific sports—everything from running to climbing. Spend just two minutes a day on each move—the 10-minute squat requires more time, of course—and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.

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.

All info courtesy of Mobility WOD and Kelly Starrett – there is a huge resource at Mobility WOD for performing basic maintenance on your self!

Do yourself a favour and take the time to check out Kelly’s website – www.mobilitywod.com

Canberra People with lack of Mobility!

Monday, October 3rd, 2011

Hey fellow Canberra Boot Camp & Canberra CrossFit people..

I am seeing a growing trend in many people not helping themselves out both in everyday life and also those who are into their fitness and health.

 Many Canberran’s are not doing anything to progress in their training and skills by failing to do any mobility or flexibilty work (not to mention what is happening to those that are sedentry on a daily basis).

It is vital that you spend time on your flexibilty if you wish to progress and get fitter, faster, stronger, or just to live longer for that matter!

I have just finished up a few sessions in my garage today, and I am seeing some lack of flexibilty in some people.

Here is an awesome resource tool for you. It is called the mobility WOD, run by Kelly Starrett, and he is the king of mobility in the CrossFit world, and he can certainly help YOU!!!

Check it out and get flexible:

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