Hereâ€™s another one! A ridiculously awesome, yet brief, guide. I donâ€™t claim the whole â€œridiculously awesomeâ€ thing too often, unless the article is deserving. Last time I did this was with this article:Â
So here is another attempt! *Clears throat* Let us begin.
What is this so called â€œmobilityâ€ you speak of?
Mobility is a pretty hot topic these days, with functional movement becoming all the more popular, and relevant, itâ€™s only natural.
If you are told to do a full squat, hip crease below the knee (learn more here), and you cannot do it…do you think you were just born that way??
Chances are you werenâ€™t born that way, you can fix yourself and the prescribed medication would be mobility exercises.
The first time I heard the term mobility thrown around in a fitness setting, I thought we were talking about training the elderly. Which is a large client base for functional movement programs, but hey, not only oldies need mobility work…we all do!!
Do I need to work on mobility?Â Â
Thatâ€™s a good question. I think most humans out there can benefit from mobility exercises, but letâ€™s find out if YOU, specifically, need mobility work.
If you have a little bit of time feel free to give yourself the â€œFunctional Movement Screenâ€ test [check it out here]. It is a basic test that will have you do a few simple movements, score them and see where your current mobility stands.
So…how mobile are you?Â
Like I said, it is a very basic test, but the information gained is very valuable because you will find where you need the most work. There are a lot of studies and information on this test if you are the nerdy fitness type (like me) and want to read more.
- GoogleÂ ScholarlyÂ Articles
- Using the Functional Movement Screenâ„¢ to evaluate the effectiveness of training
- The Functional Movement Screen: a reliability study
- Functional movement test scores improve following a standardized off-season intervention program in professional football players
More than likely you have found, or already know, that you need to work on mobility…so where do you start??
Letâ€™s start with your mobility toolbox, below.
Your Mobility ToolBox (Actual Tools and Resources)
I think it is time I introduce you to Dr. Kelly Starrett, this manâ€™s name is now synonymous with the word mobility. KSTAR, as he is known, runs a formerly free website, he charges for some stuff now, for working on your mobility with daily videos and information. Donâ€™t worry most of the original YouTube video are still free. His website is MobilityWOD.com, and that is most of the info I will be suggesting you put in your â€œmobility toolboxâ€. Oh, and just to be honest with you guys, if you purchase any of these goods using the links below – I get a tiny profit (to keep the lights on here at End of Three Fitness). BUT I recommend these things regardless of profit, so if you want to make sure I donâ€™t get the profit, just donâ€™t use my links 🙂
Mobility Toolbox Item #1 – A PlaylistÂ
I wrote a brief, but not ridiculously awesome, post on mobility last year, in which I put the first 200 mobility WODs (workout of the day) in a YouTube playlist.
Go ahead and subscribe to that playlist here and start your daily mobility efforts.
Mobility Toolbox Item #2 – A BookÂ
I have recently purchased this book, and while I have not gotten all the way through it, I highly recommend what I have read. Itâ€™s great for reference too. Don’t be thrown off by the title, Kelly is a pretty interesting dude who likes to use words like “goats”, “gnarly” and things of that nature. He actually explains the whole supple leopard thing in the book, pretty cool.
Written by KSTAR, this book is must have!
Â You can check it out at Amazon too.
Mobility Toolbox Item #3 – The Actual ToolsÂ
Now, here are the items you can actually put in a toolbox. These items can inflict some pretty agonizing pain, that is good for you :). This is your basic starter pack, but it might as well be the advanced version too, because you really don’t need much more than these items to work on your mobility in a major way.
Foam Rollers (or Rumble Roller)
If you scroll through that playlist above you will see how these items can be used pretty regularly. I own the mobility pack from Rogue Fitness and I pretty much use the rumble roller daily, bands pretty regularly and lacrosse balls every so often.
Well that should be enough to get you started! I have to cut this thing off before I can no longer claim the “yet brief” title to this article. But work on your mobility, it’s important! If you have any questions ask em’ in the comments or shoot me an email.