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Friday
Jul052013

Rest Day-ish

Today you can come in and do either Thursday's Snatch/Press programming or Saturday's Squats and conditioning. Get Stoked!

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Ellie Myers LOVES running in the pouring rain... constantly varied!!

General Informed Freestyling

A common theme from Mobility WOD is the idea of "informed freestyling".  Basically, when you're mobilizing, instead of remaining static and settling into a singular position, you're actively moving around trying to loosen up the tissue and hunting for other restricted areas.  I'm a huge fan of total body informed freestyling in response to or as preventative maintenance for general stiffness.  One way to approach this is extensive DROMs, but my bias is towards ground based movement. Ideally this is accompanied by a foam roller, straps and a lacrosse ball.  More often than not, a mobility rx is reactive and targeted towards tissue you know is tight and preventing you from getting into positions you want to achieve.  There's absolutely nothing wrong with that and probably the way you should spend most of your time stretching out. The problem however, is that sometimes it's at the expense of a more generalized approach to soft tissue health. 
Lets start with the mindset that general stiffness is not normal and that you can do something about it.  To make an analogy, if you walked around hungry all day, a light would go off in your head to do something about it.  We don't often listen to our bodies in the same way when our joints feel creaky and muscles feel stiff.  This should be a huge red flag that you need to spend a little more time doing generalized restorative movement.  Here are some quick benefits of a short total body movement session:

  • Increased blood flow = Increased nutrient transport and hydration to all your tissues
  • Excess metabolites are pushed into the lymph (think of it like "cleaning" an area of excess junk)
  • Synovial fluid is pumped into your joint capsules, lubricating them
  • With dedicated a breathing strategy and a modest pace, you can increase parasympathetic nervous system activity and decrease anxiety

Okay so how do we do it? Well there's no one right way to do this and how you're feeling that day should dictate your session but here are some general guidelines.

1. Set aside some time and space to move.  10-15 minutes should be enough to feel a lot better, I often put on a record and go at least until one side finishes. My preference is before bed since you can attack a whole day's worth of stiffness and it's a great way to unwind mentally. In terms of space, I love love LOVE my square36 mat.  Yoga mats provide insufficient area to move around on and I constantly have to reposition myself or the mat. (use the discount code cfbrooklyn36 to get $10 off a S36 mat!).

2. Start low and work high (or vise versa).  Start by doing some D-Dog calve marches, manually rolling your feet around, stretching out your toes, maybe using a LAX ball on your feet. Gradually work upstream spending more time in areas that feel tight.  Use stretches you remember from Group or Active Recovery class, make stuff up, work basic splits, twists, bends and be creative. You'll undoubtedly find positions that feel great and areas that are tight.  Keep your breathing consistent and deep.

Here are some videos from our buddies at Body Tribe that might give you some more ideas:
Quick Mobility Play
Tav's Brutal Recess
Staying Loose

3. Pepper in some Foam Rolling, LAX work or band stretches.  You might even start here and then get into the informed freestyling.  If you're not sure what to do, take an Active Recovery class!

4. End with some deep breathing laying flat on your back, drink some water then go to bed!

Related Videos:
Gil Hedley: Fascia and stretching: The Fuzz Speech
Always Be Mobilizing
Informed Freestyling Always

____________________
How often do you mobilize your tissues?

Reader Comments (10)

On vacation: taking it pretty easy here, but thought I'd do some pistol squats today and PR'ed!

improvising, did 3 rounds NFT of

pistol squats, unbroken each leg: max reps, 15, 15 (got to 22 each leg on the first set)
pushups: 40 - 30 - 20

Followed a cue from NIck a few months back to bounce more out of the bottom of my pistol squats, and, not surprisingly, it seemed to help. Big PR. 15 was my previous max unbroken pistol squats for my weak leg.

July 5, 2013 | Unregistered CommenterAlex C

Hey SBK!

If anyone is looking to get an early start on their Saturday tomorrow and you're in town... I'm teaching a FREE outdoor yoga class at the South Street Seaport. 9AM. Meet at 19 Fulton St and look for the patch of green. Bring your own mat. This is happening every week, too!

Let me know if you have questions: whitneymhubbard(at)gmail(dot)com or 847.767.3895

:-)

July 5, 2013 | Unregistered CommenterWhit H

QOD answer: not often enough

I'm getting better. I'm really trying to regiment it so that it's daily, but reality is 3-4x/wk. I've given up on the yoga mat and just do it on the hardwood floor.

July 5, 2013 | Registered CommenterSarah la Rosa

I mobilize 3-5 days a week on average, but am aware of my posture most of the time. I love my foam roller. Sarah, get a square 36 mat. #gamechanger

So I'm going to be watching VHS2 tonight after open gym in case anyone wants to join! 8:00pm or so.

July 5, 2013 | Registered CommenterDavid Osorio

I'm so bummed-- I wouldn't be able to get to movie night until ten. Post if it ends up being a double feature, please.

July 5, 2013 | Unregistered Commenterariel c

mgmt - I keep getting 404 page errors on the mobilitywod links.

QOD - I need to do more...especially after the injuries.

July 5, 2013 | Unregistered Commenterk2h2

Hmmm.. I think I'm making my out of town guests come to gym movie night.

July 5, 2013 | Registered CommenterSarah la Rosa

yessss i've been looking for a excuse to buy a square36 mat and a DISCOUNT is the perfect excuse!!!

July 5, 2013 | Unregistered Commenterginacatto

If anyone's interested in taking my spot at the punk rope clinic on 7/20 please email me at crsprings@gmail.com. I'm having surgery and won't be in jump rope condition by then.

July 5, 2013 | Unregistered CommenterChristanna

Just found out there was a private foundations scheduled for 8pm so if anyone was going to swing by for the movie its happening at 9pmish now. The folks who are here might go to get a bite to eat or drink in the hood until then. Text me at 973-610-3628 if you show up and want to see we're at.

July 5, 2013 | Registered CommenterDavid Osorio

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