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Exercises Movements, technique & proper execution

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Old 09-11-2013, 08:06 AM   #1
Chad Newbolt
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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?
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Old 09-11-2013, 08:14 AM   #2
Jeff Enge
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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.
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Old 09-11-2013, 09:55 AM   #3
Struan Potter
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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.
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Old 09-11-2013, 10:26 AM   #4
Brian Strump
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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.
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