Learning mobility exercises and release techniques go hand in with learning the actual CrossFit movements. It has to start from the very beginning when learning basics of training any method. Many times mobility exercises are needed even before some movements can be performed properly. And it’s not only for beginners, as there’s plenty of reasons why it’s so important to practice them regularly – avoiding injuries and maintaining the ability to train and to progress being the main ones.
To make sure that you’re taking care of your body in the right way, we have gathered the 8 basic mobility and myofascial release movements every CrossFitter should regularly do. So if you don’t know yet how to avoid or get rid of muscle strains, this is for you.
The movements are simple, and you’ll need just basic equipment you should find in every gym – a foam roll, a small ball (we use lacrosse ball), a rubber band and a box. A foam roll and a ball are things that are recommended for everyone to have at home as well, and all the following movements can also be done at home. Follow the instructions, repeat the movements shown by our lovely friend, blogger and CrossFit athlete Stefanie, do it regularly and you’ll notice a difference. The first two basic exercises are for the upper back.
Upper back muscles tend to get sore and stiff especially among people who sit a lot during the day and on top of that practice CrossFit, which consists of a lot of overhead movements, pull-ups and more. For the first exercise, you need a good foam roll. Lie down on a mat or on the floor, place the foam roll under your upper back and start rolling as shown in the pictures. Keep your hip elevated to get the pressure in the right muscles. You can keep your arms crossed on your chest, or hands behind your head, however you feel works the best for you. Whatever mobility or recovery exercise you are doing, remember to breathe.
By the way, make sure to use a foam roll of good quality, the harder, the better. At least pick a foam roll that will support your weight – Antti didn’t find one.
For the second exercise for the upper back, you need a small and hard ball, so that you can reach the muscles between your lats and your vertebra. Lie on the floor with the ball placed so that it massages the right muscles when you move your arm up and down as shown in the pictures. You will feel it when you find the right ones.
That's it, the exercises for the upper back. And there are much more you can do, but having these in your weekly routine will already keep your back in better shape. Remember that your mobility and recovery is a result of many things, the right amount of training, sleeping, eating and muscle care.
For more mobility exercises you can check out MobilityWOD's Youtube channel or use a pre-made list on WODconnect.
