CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Thread Tools
Old 09-11-2013, 08:06 AM   #1
Chad Newbolt
Member Chad Newbolt is offline
Join Date: Jun 2012
Location: Opelika  AL
Posts: 4
Improving mobility...little help please

I've been involved in crossfit off and on for a few years now after having surgery for herniated disc at L5-S1 couple years ago. I was told I would never deadlift, etc again and basically to get used to being broken goods but happy to say not the case. I'll never be an Olympic lifting champ but still can deadlift, front squats, etc. with moderately heavy weight. Could do more but just being really careful.

My overall flexibility is still really bad despite efforts. I struggle with frequently pulled muscles, especially in my lower back, the most recent caused by burpees of all things. Don't know if my apprehension about back injury is causing stiffness or what but really frustrating. It has gotten better but I still can't overhead squat well nor even come close to what is shown as proper depth on squat. Specifically, I think hips and shoulders are really tight but generally just bad flexibility.

Recent pulled muscle has led me to really work hard on improving mobility. I've looked at MWOD site and Kelly has cool stuff, as well as other sites, but I'm really overwhelmed. Info overload! I'm looking for say a weekly routine that would take 10-15 minutes daily or the best drills so I could make my own routine that would work on my shoulder and back mobility. Any insight?
  Reply With Quote
Old 09-11-2013, 08:14 AM   #2
Jeff Enge
Banned Jeff Enge is offline
Join Date: Jun 2012
Location: Collinsville  IL
Posts: 5,542
Re: Improving mobility...little help please

Check out DeFranco's "Agile 8" for the lower body. He has one for shoulders to but I don't remember his name for it at the moment.
  Reply With Quote
Old 09-11-2013, 09:55 AM   #3
Struan Potter
Member Struan Potter is offline
Join Date: Jun 2010
Location: Gloucester  UK
Posts: 712
Re: Improving mobility...little help please

What I do:

Lying straight leg hamstring stretch (2 mins each side)
Couch stretch (2 mins each side)
Pigeon Pose (2 mins each side)
Straight leg straddle or butterfly (2 mins)
Roll on 2 lacrosse balls taped together on thoracic spine (3 mins)
Hang from pull up bar (3 mins)

I'd use straps on the last one so you don't smoke your grip.

Do this every day, sometimes 2x/day if you have time.
  Reply With Quote
Old 09-11-2013, 10:26 AM   #4
Brian Strump
Affiliate Brian Strump is offline
Brian Strump's Avatar
Join Date: Sep 2009
Location: Charlotte  NC
Posts: 2,619
Re: Improving mobility...little help please

Go seek a professional with experience working with an athletic population. Everyone's info has been helpful, but truth is; it's what has worked for THEM.

If you need help with a referral, send me a PM, and what city you're in.
Brian Strump, D.C., FMS, NKT
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Help with improving shoulder mobility and increasing pull-ups Lance Neumeyer Fitness 2 02-13-2013 07:01 PM
Improving wallballs? Karin Jonczak Exercises 4 02-21-2010 01:24 PM
Improving my kips Calogero Vassallo Exercises 4 01-11-2010 09:58 PM
Improving Metcon Eric Lester Fitness 27 04-22-2008 10:40 AM
Improving the C2 Model C Mitch Hamm Equipment 2 08-28-2007 01:51 AM

All times are GMT -7. The time now is 11:52 AM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.