For good mobility it takes a focused and consistent effort in order to make any progress towards achieving superior movement. Minimal effort will only maintain your current level of mobility and flexibility at best at worst depending on your daily regime your suppleness could be moving in reverse.
We do our best to incorporate mobility drills into our group coaching warm-ups but those exercises are usually geared towards the workout of the day, not your individual issues. So ideally you should be spending some more time on your own individual limitations. We also understand that not everyone has the time to come into class 15 minutes early and get their mobility on. Getting a tool kit together for yourself to work on it when you have time is by far the best way to go.
For the price of a 60-minute massage, you can put together your own mobility kit that will last you indefinitely. We recommend having a few of these tools on hand at your home or office so that you can make sure you are consistently moving towards mobility mastery. Click on the headings of each to be taken to where you can purchase them 😊
The foam roller is best for larger areas of the body such as your quads, hamstrings, upper back, and lats. Best bet for a roller is a textured roller like the link in the heading.
The lacrosse ball is best for getting into those tight spots like the delts, pec major, calves, plantar fascia, and other areas a foam roller isn’t effective due to it’s size.
You can buy a peanut shaped lacrosse ball to deal with that stiff, Quazimodo-like thoracic spine of yours. These is also the option for you to grab a pack with a roller and peanut shaped lacrosse ball
If you think of the foam roller as a cannon that can hit a large area at once, and the lacrosse ball as a handgun for getting a little more up close and personal, then a theracane is the precision sniper rifle of mobility tools. It’s a deep pressure massager that allows you get into some very hard to reach places like the pec minor, mid back, and traps.
If you have ever been to a physio, you have probably seen a stretch out strap in use for various types of stretches for your body. Rather than using rubber bands the stretch bands have numerous loops built-in to give you more options when stretching out. You can use the strap for daily stretching of muscle groups like the hamstrings, quads, hip flexors, adductors, and shoulders. It’s also easy to travel with so toss one into your carry-on so you can stretch out your stiff body after a long flight.
These bands are effective tools for improving mobility and facilitating recovery. Its stated that there are three major effects that help recovery: compression of the tissues increases shear thus freeing sliding surfaces that are “glued” together, compression helps move lymph and metabolic waste products out of the targeted muscle tissue, and the compensatory vasodilation that occurs after removal of the band brings increased blood flow, oxygen, and nutrients to the muscle. Check out this video by Dr. Kelly Starrett for a primer on how to floss the knee.
You need to make sure there is a consistent effort put forward to improve your mobility so having a few tools at home makes it a little easier to make improvements. With these 5 products, you can stretch out while you watch the latest episode of Game of Thrones or another show, seeing as we have to wait 18 months for the next season now 😉