Thread: You Need A Plan: the mobility thread.

After reading about the mobilityWOD website in the IT Band problems thread, I've been spending more time there trying to learn and address my issues. But it's been a little hard to get motivated, and my PT just turned me loose for good. So when I came across this post:

Hey MWodies,

One of the things I tend to notice about the best athletes on the planet, is that they already know what is holding them back, or where they are loosing power. AJ is no exception. AJ was able to articulate exactly what he wanted to do, what positions he couldn’t get into, and he understood precisely how this was keeping him from getting even better. And AJ is already the best. Ever. Funny thing about those Westside Barbell kids, they are obsessed not with being the best ever, but being the best they can be ever. It’s scary to think how much more athletes like AJ Roberts and Laura Phelps have in the tank.

Mission: Can you articulate your goat list? What are your movement priorities? Make a plan for the week about how you are going to change your position.

You need a plan.

Kstar

I realized that maybe we as a community ought to giver together, and get stoked on making preemptive changes before we get injured (again). So this thread is about posting our problems areas that we know we need to change, an exercise or two we plan to do daily to effect our tissues, and checking in after a week to report how well we did (test/retest style). Then set a new goal for the following week and repeat.

I'll start:
Problem: I have two major issues at the moment: lack of (anterior) hip mobility and lack of ankle ROM/tight heel cords. Functionally, these issues are expressed in my inability to hold a full, "ass-to-grass" squat for more than a few seconds before falling over backwards. Additionally, I have small bone spurs on my heels from off-axial loading of the Achilles. My plan is to address the ankle ROM issue first and then work upstream to the hip (next week).

Exercises: I plan to do these three exercises for at least 1 x 2 min/day.




Test: Full Squat. In the original test, I can keep my feet straight, but I can't push my knees out much at all. I also fall backwards almost immediately after getting into the full squat.

So please, post up with your problem areas and what you plan to do about them. Share descriptions of the exercises or videos (from mwod or any other source) so we can all benefit from each others' issues. I'll post my re-test results in about a week. Hope I'm not the only one!

Thoracic spine mobility and pec stretches. Thoracic spine ill be using a foam roller to crunch on, lacrosse balls taped together and twists. Pec I need to smash the hell out if the left one to get some scar tissue out.

i wouldnt know where to start here, but i guess the most critical problem im suffering with "tight calves",
causing me so much gyp, im going to stretch them 3 times a day, morning, lunch and evening, 5x 30 secs each leg,