Let’s face it this quarantine stinks. We are unable to be in the gym with our favorite coaches and our classmates that we love to compete with during a metcon. However, this too shall pass! It’s the perfect opportunity for you to come back stronger, in better shape and even more mobile!
This crisis will end and we will be back to the gym working out. Now, this poses a unique problem. We will have 2 camps of people when we return. Those that have not worked on their mobility throughout this quarantine and those who have.
The later will be bulletproof when they return to the gym. They will be moving better and they will be much less susceptible to injury when they get back to the normal rhythm.
We will tackle 3 different areas of mobility to help keep your body moving and help get you ready for your workouts, keep down your injury risks, and keep you feeling great during the quarantine.
Shoulder Mobility-The Overhead Opener
This simple easy drill can be done on the wall or on a rig if you have access to it. I love this drill because it helps you get a lot of bang for your buck. It will help open up your mid-back and your shoulders. This drill will help stretch out the lats and help prepare your shoulders for a workout.
Thoracic Spine Opener
The mid-back or the thoracic spine is the keystone to the upper body. It helps allow your shoulders to get overhead and get into that nice stacked stable position to crush your Olympic lifts. It also has an intimate relationship with your neck. Often times stiffness at your mid-back can lead to persistent tightness and pain at your neck as well. This simple drill is an easy one to complete at your desk or you can progress it to a foam roller if you prefer and have access to at home.
Loaded Ankle Mobility
The ankles are the key to unlocking your squat and your Olympic lifts. Often times pain at the knee and or hip can be linked to limitations in someone’s ankle range of motion. It’s one of the main reasons why we wear lifting shoes and one of the main reasons that you cannot maintain an upright torso when you are doing a snatch or overhead squat. No matter how much your coach cues you cannot keep your chest up tall. It could also be why you are getting shoulder pain when you snatch. This is a great drill to help loose up the ankles and help improve your performance.
If you enjoyed this content and would like more free mobility drills we are currently completing a 30-day mobility challenge. This is completely free and a great way for you to continue to work on other areas that you are struggling with. I encourage you to sign up for our free challenge at Promo.momentumsportspt.com
Dr. Chris Beavers PT, DPT
Momentum Sports and Performance