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Old 07-31-2009, 08:00 PM   #1
Jordan Smith
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preventative flexibility work; suggested resources?

Hello everyone!

I've been Crossfitting a few months now with no real issues and good results in terms of strength, endurance and coordination. However, I haven't been putting any effort into flexibility. Since I'm not having any pains or problems with ROM in the exercises (at least none that my coaches or I have noticed)... should I just leave this alone?

If some sort of preventative work is a good idea, could someone point me towards a good beginner resource? Otherwise, a suggestion of muscles that are commonly troublesome... I can Google up some stretches myself then.

Oh, almost forgot. On a possibly related note, I have heard people vouch heavily for "myofascial release", "trigger point therapy" and the like. Again, if I'm not having any issues other than minor soreness after workouts, is any of that stuff worth it?

Thanks in advance for any advice!
- Jordan
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Old 07-31-2009, 09:46 PM   #2
Ed Walto
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Re: preventative flexibility work; suggested resources?

Jordan,

I'm far from an expert, but if it isn't broken, don't fix it. Warm up and cool down need to be a part of it, but if your seeing results, keep going with what works.
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Old 08-01-2009, 07:31 AM   #3
Jordan Smith
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Re: preventative flexibility work; suggested resources?

Sounds good. I am a master of not doing anything.
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Old 08-01-2009, 12:53 PM   #4
mike goddard
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Re: preventative flexibility work; suggested resources?

For me it is all about protecting the knees. Work the legs, especially the quads and keeping the hamstrings stretched is all I do.
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Old 08-07-2009, 12:36 AM   #5
Michael Peachey
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Re: preventative flexibility work; suggested resources?

Generally speaking, if you are doing the overhead squat, front squat, bench, GHD Sit-Ups, and deadlifts without any deterioration in form you probably have sufficient shoulder, tricep, wrist, trunk extension, and hamstring flexibility...

However - ranges of movement not currently moved through to end of range in CF's common exercises (eg - trunk flexion and rotation) may not be identified, and also bi/multi joint muscles (eg - rectus femoris - the part of the quads that crosses the knee and the hip) may not be so apparent.

You could either google "normal" ranges of movement and compare to yourself, or have anyone who has done first year biomechanics / anatomy do a quick check on you and it should give you a half decent idea.

How much ROM is enough? Usually enough to get the job done!

Then stretch the ones identified - the effect is quite specific to the muscle/joint stretched, the position it's stretched in, and the manner (passive-static vs active-static vs dynamic)
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Old 08-07-2009, 08:12 AM   #6
Jordan Smith
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Re: preventative flexibility work; suggested resources?

Thanks Michael, I will do some of that research this weekend.

I can't believe I didn't think to ask my med student friends...
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Old 08-07-2009, 10:25 AM   #7
Jacob Cloud
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Re: preventative flexibility work; suggested resources?

I'd highly suggest some regular hip mobility stuff to work the IT bands and hip flexors in a different manner, and more shoulder dislocates than you can imagine. Foam roll something every day if you can.

Quick story: I don't "Crossfit" per se, more of a Starting Strength guy, though I am now following CFFB to a degree. But anyway, I started hiking this summer and got nailed hard by a debilitating case of ITBS. It is not fun. Some simple IT band stretches probably could have prevented it. I've had one shoulder surgery and am staving off another. So I'm a little biased.
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Old 08-07-2009, 10:40 AM   #8
Jordan Smith
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Re: preventative flexibility work; suggested resources?

Jacob -

Do you foam-roll for preventative purposes or to address sore spots/injuries?
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Old 08-07-2009, 11:27 AM   #9
Jacob Cloud
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Re: preventative flexibility work; suggested resources?

Quote:
Originally Posted by Jordan Smith View Post
Jacob -

Do you foam-roll for preventative purposes or to address sore spots/injuries?
Ideally, the former. Now, the latter.
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Old 08-07-2009, 05:07 PM   #10
Michael Peachey
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Re: preventative flexibility work; suggested resources?

Quote:
Originally Posted by Jacob Cloud View Post
I'd highly suggest some regular hip mobility stuff to work the IT bands and hip flexors in a different manner, and more shoulder dislocates than you can imagine. Foam roll something every day if you can.

Quick story: I don't "Crossfit" per se, more of a Starting Strength guy, though I am now following CFFB to a degree. But anyway, I started hiking this summer and got nailed hard by a debilitating case of ITBS. It is not fun. Some simple IT band stretches probably could have prevented it. I've had one shoulder surgery and am staving off another. So I'm a little biased.
I second this... money isn't the root of all evil, the ITB is! The hip flexors and tight shoulders are the other spawns of satan

Couple the above with some hamstring flexibility (active AND passive) and most others will take care of themselves with full ROM exercises performed properly, especially eccentrically
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