August Mobility Month: Roll Out!

It's the final week of our August Mobility Month! This week we want to address an area that we have not yet emphasized due to the fact that it’s in the one place that you are so often held accountable: the gym.

Moving forward let’s add foam rolling into our pre-stretching routine. Foam rollers are used to mimic myofascial release techniques in order to increase range of motion (ROM). The roller-massager was designed to serve a similar purpose, but it's a more portable device that uses the upper body rather than body mass to provide the rolling force.  If you read this PDF, you will see that foam rolling has been argued to increase ROM by 4.3%!

In terms of rolling, our preferred approach are the troubled areas. Roll with pressure, slowly, until you find areas of tension or “pain”.  Three minutes per area is the usual prescription.We have two main rollers at Humble Beast CrossFit: the softer, introductory foam roller and the stiffer, less forgiving grid roller. Coach Jeff tends to “roll out” twice, sometimes three times daily. He will target the same areas over and over until the tension or pain from application diminishes from sometimes an unbearable level, to a comfortable or more comfortable level.

If you're looking to acquire your own convenient roller to add to your gym bag and/or home, has a great option.

By the end of this week, you should have formed a pretty solid set of habits in body maintenance consisting of morning movement to get blood moving and wake up your joints, work related body maintenance in a seated or standing position, pre-WOD enhancements via pre-stretch foam rolling at HB, and PM pre-bed mobility.

If you're actively doing these and still have muscle/joint aches and pains, let the Humble Beast staff know but, please make a routine out of muscle/joint maintenance first! Take care of your body, it's only one you are blessed with!

August Mobility Month: Week 3

It's week three of Mobility Month! Hopefully you have been working diligently on your techniques and in return life is getting easier! The things we have noticed that have become easier is putting on socks, randomly squatting to crack knees, and WODs.

For the third week, let’s focus on these new additions:

Morning: Down dog and knee to head stand - but let’s add some reps! Try to get into this movement for  up to 5 minutes.

Work: Wall bridge and seated hip stretch. Let's also add a standing back bend. Put your hands on your bottom, raise your chest up and bend backwards.

Home: Add a deeper hero pose to the end of your evening. If you watch TV, challenge yourself to watch commercial breaks in stretching positions. Otherwise, spend a little more time taking advantage of your post-shower body temperature and get a good 5-10 minute routine in right after.

Remember, we are trying to form good habits. Keep up the good work!

August Mobility Month: Let's Add a Little!

If last week's Mobility Month techniques worked out well then you can add a little more to your routine! If the down dogs were challenging, continue to work on them. If you want to step it up, add these:

Practice these techniques daily and try to hold them in a longer, more gradual state rather than rushing to finish the range of movement (ROM). If you are limited on time, alternate last week’s techniques with this week's techniques for your ROM sessions. Practice, practice. Remember, if you don't use it, you'll lose it!

August is Mobility Month!

August 2016 is going to be “Mobility Month”!  This does not mean that during the month of August you should only focus on mobility, but rather, use this month to truly figure out what mobility techniques work best for you and how to incorporate them into your daily routine!

Here is your month's challenge:

• Start your day (morning) with 5-10 mins of mobility.  Every little bit counts, fam!

• Take 3-5, 5 minute breaks during the work day OR sneak in 5 minutes, 3-5 times into your seated/standing desk routine.

• Get to the gym on time to maximize all 10 minutes of the mobility portion.

• Finish your day with 5-10 minutes of mobility before bed.

Each week we will give you a few techniques to focus on. Do these daily and you will really notice a difference!

Morning: Up-dog/down-dogs; start slow, hold the poses for 20-30 seconds x10 reps. Rest/breathe, brush your teeth and come back again for a little faster intense pace 10-20 seconds x10 rounds. This should take a total of 7-8 minutes.

Work:  Wall-back bends. They’re back! Enjoy them and do them! Do 5 at a time for 10 seconds each x3-5 breaks. This should take a total of 3-5 minutes. Do them 45 minutes to an hour apart.

Evening: Gently work on your splits while watching TV or listening to relaxing music, or heck, even meditate while doing it. Give yourself 3 FULL 3-minute attempts!

Ok. 3,2,1… GO!!!