Mobility Instructor - Chad "Fuego" Flores
Mobilization, as described by Kelly Starrett 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”.
In practical terms, everyone's performance depends on mobility. For beginning athletes, mobility is the key to reaching all of our foundational positions in the first place - i.e., squatting to depth or holding a stable front rack. For advancing athletes, better mobility means better performance - the ability to reach positions of optimal power, speed, and stability. Sound mobility programming also helps our athletes avoid injury, and roll back the clock on life hazards like sitting in front of computers all day long.
Our daily warm-ups are designed to ensure that you do the day's workout in your best available position. But to make real gains and improve your best available position, more time and attention are required. Mobility should be a proactive approach, not a reactive one. Spending 5-10 mins a day on mobilization is the key to preventing injury, and optimizing your performance in and out of the gym.
Coach Chad is always availble to address common and specific areas on the body that require attention through mobility. He will walk you through a series of movements that will either focus on that days work, or help you individually work out any tight areas that may be causing you difficulty in movement. Using mobilization techniques from Kelly Starrett he will help you work through three primary modalities: soft tissue work, stretching, and joint mobilization.
There are a number of modalities within soft tissue work. In gyms, self-myofascial release (SMFR) is the most common form of soft tissue work. Tools such as foam rollers, massage sticks, and lacrosse balls are common tools for this modality. SMFR can be performed before or after training sessions.
Static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are the two most common ways to stretch short, tight muscles. Static stretching normally involves using stretches that hold the target muscle in a lengthened position. Through autogenic inhibition, this method allows for increases in passive range of motion. Static stretches are typically held for at least 30 seconds. PNF stretching comes in a variety of forms but most commonly is performed by stretching the tight muscle, isometrically contracting the muscle, and then stretching the muscle further. Kelly Starrett recommends five cycles of 5 seconds of contraction followed by 10 seconds of passive stretching. Watch Kelly Starrett demo PNF stretching here.
The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be careful when using any sort of band distraction if you are pregnant as the increased joint laxity can be problematic.