Come in to #CFSC today for Open Gym and work on mobility issues with Coach Joey!
-What is Mobility and why is it important to CrossFit?
Mobility comprises joint range of motion, soft tissue and joint capsule restrictions, muscular tension, adhesions, proprioception, the biomechanics of positioning, tendon resilience, neuromuscular coordination, and knowledge of the proper form for a movement. It also includes stabilization created by strength and muscular balance, especially core strength to protect the spine.
Mobility work is helping breaking up the fascia surrounding the muscles and lubricating joints with synovial fluid.
Mobility exercises help limbs move through a full range of motion, eliminating restrictions, and improving the ability to attain an optimal position during movements.
This increased mobility allows a greater ability to achieve proper form in a set-up, to sustain better form during, and allow for better recovery through a movement.
-What about stretching?
“Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.“
-Why joint mobility is so important?
Here are some good reasons why joint mobility is so important from Mark’s Daily Apple:
“By engaging every joint in your body the correct way you drastically decrease your chance of injury. With full joint mobility, there is very little of the “out of position” awkwardness that’s at the heart of many injuries. Too often, injuries occur because we make sudden movements along incorrect joints – twisting with the lumbar spine instead of the thoracic spine, for example – due to lack of joint mobility.
It increases the efficiency of your movement. Learning how to move your joints along their predetermined pathways means smooth, clean, unimpeded movement. When you pick up something heavy with your hips instead of your lower back, your only impediment is the weight itself; there are no structural deficiencies getting in your way and making it even harder and the risk of injury even higher. You still have to work against the load, but your efficiency is no longer hamstrung by the use of the wrong joints in the wrong places.
It increases your performance. Understanding the proper role of each joint and muscle group – and how to engage and activate them in your movements – results in massive performance gains. Your bench press will soar once you grasp the importance of the shoulder blade retraction; your vertical leap will jump once you learn to start extending your hips. And besides, you can’t expect to perform on any level if you’re sidelined with a mobility-related injury or if your movements are grossly inefficient.
It will increase your range of motion – your active flexibility. Static flexibility has its place, but for an athlete (or anyone moderately active, really), mobility is far more important. It’s similar to the question of isolation exercises versus compound exercises. Which are more applicable to the real world? Which more effectively mimic the movements you’ll make in your daily life? Static stretches are a bit like isolation exercises, while mobility prepares you for the rigors of real movement.“
So hopefully we’ll see you today at Open Gym!
10 a.m. – 12 p.m.