by Tony Kaminski
When (and it had better be when, not if) you do your mobility work, be it pre-WOD, post-WOD, before bed, or on the clock at work, are you fully present mentally, giving it as much focus as the WOD itself, or merely going through the motions? Intention and mindfulness are critial to obtaining the full benefit of this important work. Those who practice yoga know the power of linking mind, breath and movement.
I know that after a WOD the condition of your body may be the last place you might want to focus your mind. Many would prefer to think about what’s for lunch, chat about that evening’s plans, or about how much you hate burpees/thrusters/rowing, etc, but you will be short-changing yourself and your time and efforts will have been largely wasted.
Instead, begin with simple breathing exercises. Lie flat on your back, and just think about breath. Other thoughts will enter your mind; that is fine, just disregard them and get back to breathing. Once you feel calm and steady, breath in, and on the out, imagine your feet melting (or dissolving, or expanding – any number of visualizations will assist you). On the next out-breath, your ankles melt. Then your calves and shins. Then thighs, hips, stomach, chest. Shoulders, arms, hands. Neck, jaw, face, forehead. Now you’re ready to begin.
I usually spend 5-15 breaths per stretch. These are slow, deep, controlled breaths. On each exhalation, imagine the area being stretched melting (or, again, dissolving, expanding, etc). Each time you release your breath you should feel the stretch deepen, the range of motion increase.
Remember that we are not two-dimensional creatures who move in fixed planes. For example, when stretching your hamstrings from a seated position, try it toes pointed straight up, then turned in, then out. When stretching your calf against the wall, gently rock back and forth, leaning to the right, then the left.
Remember also that everything is connected, and that postural changes up- or down-stream may affect the quality and focus of the stretch performed. For example, keeping the posture of your upper body intact, with proper lumbar curve, is going to give you better access to your hamstrings. Many people will assume that the farther forward they can reach, the more they are stretching, and so surrender their spine and hunch over. This is of no benefit, and if anything is encouraging bad habits. Similarly, when doing the so-called “couch stretch” (back to the wall, knee agaist the wall, targeting the front of the hip, you know the one), the temptation may be to hyperextend the back so as to get the shoulders as close to the wall as possible. It is the HIPS that must be pressed back against the wall, keep your abdomen “turned on”, and your posture sound (there’s that omnipresent hollow body position again!). Also along this interconnectedness theme, remember that the hamstring controls two joints, the knee and the hip. Doing this stretch straight or bent-legged will alter the affct.
These principles apply not only to traditional static stretching but also to PNF stretching, foam roller, or dreaded lacrosse ball work. Simply lying on a lacross ball and waving your arm around will accomplish little. Use the same mindfulness, and imagine the area being worked having the same melting or dissolving quality. Leave that ball in place until you feel like you have released all tension, have completely relaxed the area in question, and have fully accepted the presence of the ball there and are no longer tortured by it.
Finally, if unsure about exactly what to stretch, I ask myself three questions. 1) What is likely to be sore after this workout? Ring pushups? Stretch those pecs. High-rep power cleans or snatches? Your traps are gonna feel it. Heavy deadlifts? You’d better work on those hammies and glutes. 2) Where are you chronically tight? It’s always good to work those areas. For many it will be hip flexors, and once again, hamstrings. 3) What areas have been neglected lately? Show them some love.
Remember that a muscle is much weaker toward the end ranges of its extension and flexion (this is why you might see someone doing partial-range pull or push ups – it’s just easier in the middle-range). If simply getting into an overhead squat position taxes the limits of your mobility, your weights may not be impressive. If, however, you can comfortably do dislocates with a much narrower grip than your OHS, you will have the luxury of range to spare and strength to call upon.
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