30-Day Mobility Challenge

A Realistic Approach to Mobility:
A Simple 30-Day Challenge

“I don’t have time for mobility.  Is it really necessary?”
YES!  Especially for CrossFit athletes because of the complex movement patterns and the high volume workouts. 

“Why is mobility so important?”
When done consistently, mobility work can increase safety and efficiency of movements, improve muscle recovery, and can also provide a meditative component for mental health.  Thus resulting in increased fitness capacity as well as improved overall health and well-being. 

“I don’t even know where to start.”
It can be overwhelming to think about ALL the things you need to work on in terms of your mobility. Instead of overthinking it, just start simply. This basic program is a guide to get your mobility work started on a consistent basis.

Spend fifteen minutes per day five days per week on a couple body parts. Try this for one month.  Stay consistent with it, and once it’s part of your routine you can start to think about tailoring it to meet your specific needs.  This may include changing the movements, increasing time, implementing tools (foam rollers, mobility balls, bands, straps), etc. 

 

Tips for meditative component (recommended):

  • Ditch the cell phone during your session.
  • Play some relaxing meditative music. A good station on Pandora is “The Meditation Radio.”
  • Stop your thoughts (if you can).  Try NOT to think about the laundry that needs to go in, the dishwasher that needs emptying… you get the idea.
  • Focus on your breathing (feel the air flow in through your nose and fill up all the space in your lungs, etc.).
  • Feel your body melt into the floor with each stretch.
  • Feel the mat against your toes, your fingertips, etc.
  • Let your jaw relax and allow your tongue to fall away from your hard palate and relax in your mouth.

 

30-Day Mobility Challenge:

See week 1 below and repeat x4 weeks.

WARM UP:
Use this as an intro to each mobility session:
1. UPWARD SALUTE to FORWARD FOLD, breathe in arms up, breathe out fold forward (1 min.)
2. CAT-COW (1 min.)
3. DOWNWARD FACING DOG (1 min)

 

Day 1
Warm up (see above)
1. PIGEON (2 min. each side)
2. LOW LUNGE ON KNEE (2 min. each side)
3. HAMSTRING STRETCH (1 min. each side)
4. SPINE TWIST (1 min. each side)
5. CHILD’S POSE (1 min.)

 

DAY 2
Warm-Up (see above)
1. SEATED FORWARD FOLD (1 min.)
2. SEATED WIDE LEG HAMSTRING STRETCH (1 min. each side)
3. BUTTERFLY (2 min.)
4. COW FACE ARMS (90 sec. each side)
5. WIDE-LEG CHILD’S POSE (2 min.)
6. WALL CHEST OPENER (1 min. each side)

 

DAY 3
Warm-Up (see above)
1. FIGURE FOUR (1 min. on each side)
2. SPINE TWIST (1 min. each side)
3. EAGLE ARMS (2 min. each side)
4. SHOULDER STRETCH WITH CLASPED HANDS (1 min. each side)
5. GENTLE NECK STRETCH (30 sec. each direction)

 

DAY 4
Warm-Up (see above)
1. LOW LUNGE ON KNEE (2 min. each side)
2. HAMSTRING STRETCH (1 min. each side)
3. LUNGE WITH ROTATION (2 min. each side)
4. STANDING CALF STRETCH (1 min. each side)
5. FROG SQUAT (1 min.)
6. WIDE LEG FORWARD FOLD (1 min.)

 

DAY 5
Warm-Up (see above)
1. STANDING SIDE STRETCH (90 sec. each side)
2. SHOULDER STRETCH WITH HANDS CLASPED (1 min. each side)
3. COW FACE ARMS (1 min. each side)
4. PIGEON (2 min. each side)
5. WIDE KNEE CHILD’S POSE (1 min.)

 

*Disclaimer: I am not a yogi, so I apologize for the butchered pose names.

Want some extra mobility work?  Come to yoga on Tuesdays at 7:30pm!

Schedule

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