Hip and Shoulder Mobility – How to Open Up Your Joints

We consistently get tight hips and shoulder from too much time sitting at the computer, at work, driving, and generally being inactive. Even those of us who work on staying active can use a bit of help sometimes. Check out this great article originally posted by www.winetoweightlifting.com

 

It would take a million years to explain how to mobilize everything (not that I even know….) so I just want to focus a couple of big problem causing hotspots: hips and shoulders! I like to spend time opening up my hips and shoulders before WODs so that I won’t feel all “junky” while I am trying to move quickly and efficiently through the movements. Here are some ways I do that.

Start by getting warm: row 500m or maybe just a walk from the car carrying a heavy bag in 95 degree heat if you’re short on time.

Hip Mobility

The “seven” stretch. I’m not sure what it’s really supposed to be called but that’s what I call it. Go into a deep lunge with your knee directly over your ankle. In this position I like to move my knee in circles both clockwise and counter-clockwise.

crossfit mobility hips seven stretch hip mobility

Then you roll out onto the side of your foot to get deeper into the stretch. Not pictured, but you can also rotate your shoulders towards your knee to help get a little deeper.

crossfit mobility hips seven stretch hip mobility

Once you’re ready you can pull your leg underneath you so that your shin is perpendicular to your body so that your leg is like a 7 on the floor.

crossfit mobility hips seven stretch hip mobility

One of the most popular stretches that people do at our box is called the “couch stretch”. You kneel in front of a wall and use it to stretch your quad and hip. It can take some getting used to–I like to put an ab mat under my knee for that one.crossfit mobility hips couch stretch hip mobility

The photos of Brad show an easier version and deeper more intense stretch. Ideally, you should aim to hold this stretch for about 2 minutes per leg.

crossfit mobility hips couch stretch hip mobility

Shoulder Mobility

Now for shoulders! Let’s stay with the bands for a sec. Hang one from the pull-up bar, stick your arm through the loop and grab the band and then slowly bring your weight forward while your arm is overhead. You should feel it in your tricep, lat, and shoulder.

Try anchoring the band to your wrist and hold the arm straight for a little bit different variation.

crossfit mobility shoulder mobility shoulder band stretch

This last shoulder band stretch is hardcore…. place the band around your shoulder and put our hand on your lower back and carefully lower yourself all the way to the floor if you can.

crossfit mobility shoulder mobility shoulder band stretch

You might need to start with a pretty loose band the first time you do this.

It will pull your shoulders back. I love this one because I am in a desk for 8 hours a day and I feel like it helps counteract some of my bad posture habits. I tend to feel this one in my chest and the front of my shoulder.crossfit mobility shoulder mobility shoulder band stretch

 

To see more mobility for both hips and shoulders: http://www.winetoweightlifting.com/2013/09/09/stretchrx-crossfit-mobility-hips-shoulders/

7 thoughts on “Hip and Shoulder Mobility – How to Open Up Your Joints

  1. Can you please tell me what WOD means?

    • Wod stands for Workout Of the Day. It was made popular by CrossFit.

      Thanks for your comment, let me know if you have any other questions or would like to see articles and any specific topic in the future

  2. Is there any benefit doing these stretches AFTER a work out too?

    • Yes! Mobility in the warmup to open your current range of motion. More stretching after workout to improve your range of motion.

  3. […] We consistently get tight hips and shoulder from too much time sitting at the computer, at work, driving, and generally being inactive. Even those of us who work on staying active can use a bit of help sometimes. Check out this great article originally posted by http://www.winetoweightlifting.com It would take a million years to explain how to mobilize everything (not that I even know….) so I just want to focus a couple of big problem causing hotspots: hips and shoulders! I like to spend time opening up my hips and shoulders before WODs so that I won’t feel all “junky” while I am trying to move quickly and efficiently through the movements. Here are some ways I do that.Start by getting warm: row 500m or maybe just a walk from the car carrying a heavy bag in 95 degree heat if you’re short on time.Hip MobilityThe “seven” stretch. I’m not sure what it’s really supposed to be called but that’s what I call it. Go into a deep lunge with your knee directly over your ankle. In this position I like to move my knee in circles both clockwise and counter-clockwise.Then you roll out onto the side of your foot to get deeper into the stretch. Not pictured, but you can also rotate your shoulders towards your knee to help get a little deeper.Once you’re ready you can pull your leg underneath you so that your shin is perpendicular to your body so that your leg is like a 7 on the floor.One of the most popular stretches that people do at our box is called the “couch stretch”. You kneel in front of a wall and use it to stretch your quad and hip. It can take some getting used to–I like to put an ab mat under my knee for that one.The photos of Brad show an easier version and deeper more intense stretch. Ideally, you should aim to hold this stretch for about 2 minutes per leg.Shoulder MobilityNow for shoulders! Let’s stay with the bands for a sec. Hang one from the pull-up bar, stick your arm through the loop and grab the band and then slowly bring your weight forward while your arm is overhead. You should feel it in your tricep, lat, and shoulder.Try anchoring the band to your wrist and hold the arm straight for a little bit different variation.This last shoulder band stretch is hardcore…. place the band around your shoulder and put our hand on your lower back and carefully lower yourself all the way to the floor if you can.You might need to start with a pretty loose band the first time you do this.It will pull your shoulders back. I love this one because I am in a desk for 8 hours a day and I feel like it helps counteract some of my bad posture habits. I tend to feel this one in my chest and the front of my shoulder. To see more mobility for both hips and shoulders: http://www.winetoweightlifting.com/2013/09/09/stretchrx-crossfit-mobility-hips-shoulders/  […]

  4. […] If you want to go overhead you should also read: Progressions for Building Your Overhead Lifts Hip and Shoulder Mobility – How to Open Up Your Joints Exercises to Combat Poor Posture and Rounded […]

  5. I like a simpler stretch similar to your “seven” stretch except you have a vertical torso. Then, this is key, try to stand tall by driving your knee down, hips out, and torso up. Killer. Pretty basic but get’s it done for me.