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.
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.
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.
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.
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/