Down below are the mobilizations for phase 8 and phase 9 for Improvement Warrior Fitness and Athletic Revolution-Hilliard (our youth program).
Mobilizations is something we recommend all clients do before and after their workouts. As well as some of them at home and at the office.
First up is the entire playlist of mobilizations (5 total videos) and then below that is lacrosse ball smashing and the couch stretch. Both of the latter are global mobilizations meaning that they will always help and can be done pretty much anywhere– and should be done everyday.
The human body will break down if you are not doing mobilizations. At the very least you should be foam rolling, but their comes a point when the benefits will cease unless you upgrade to a harder foam roller.
Lacrosse Ball Myofascial Release for Increase Mobility
Hey, what’s up! Jason Yun, Improvement Warrior Fitness, Athletic RevolutionHilliard.com and LBN Online Fitness.com. Welcome back in the studio again.
We have another mobilization that we will be including in this phase. Think about all these mobilizations that you go back to and anytime. This is pretty much a global one and all you need is a cross ball and you’re set to go. This is smashing with a cross ball.
When you come in to class, no more foam rolling before class because it’s gonna take too long a time period or too many minutes so you don’t have enough time to properly foam roll. To properly foam roll, it would take an hour to do your entire body. Okay, so we don’t have that time. That’s why this (cross ball) is included. The cross ball gets a little deeper and get in the areas that are particularly tight on you.
So basically smashing any area.
You can come in, do it on your butt. Sit down. Leg up. Find the tight areas. Once you find that big trigger points, stop there. Fully exhale. Fully breathe out and just stay there until you start to feel some change in the tissue. The trigger points starts to release or it’s just not as painful and then move on.
With smashing and compression in the cross ball, any time that you feel pain that is a trigger point because you should be able to compress your tissues as hard as possible and not feel any pain at all and basically you can go anywhere.
Calves, smash there. You can smash the feet. You can smash the quads. Right there. Back and forth. You can smash your inner thigh. You can lie down on it. You can smash your chest. You can also put things up on the wall. Get your back a little better. Get your chest. Get this side of the shoulders. Anywhere you want to go. You can also do your neck. Very important. If you’ve been sitting all day, hunch over on your phone.
Lots of areas to smash! It will hurt, but it is worth it! Suck it up!
Couch Stretch- Improve Hip and Quad Mobility
Hey, what’s up! Jason Yun, Improvement Warrior Fitness, Athletic RevolutionHilliard. Back in the studio again. I want to make a quick video going over one of the new mobilizations that we are going to be incorporating this phase. This mobilization is the couch stretch, I learned this from Kelly Starrett and his M1 series. Awesome stretch. There are a couple of ways that you can do it. Obviously a couch stretch, when you do at home at the couch. That’s where I usually do it but you can do it pretty much anywhere you have a wall.
Basically, find a wall or if it’s your couch, just put your foot up on that couch ledge and the other leg comes forward and you’re going to start crimping. So you’re here, foot up against the wall. Knee as close to the wall as you can. Some people this might be all that you’re able to do. This is version one right here. So squeeze your butt, driving it forward. You should feel a stretch coming through your quad and then you can just search different areas keep squeezing the butt. Release, squeeze, release, squeeze and move to different areas.
You can also go down. Squeeze. If you’re tight anywhere, try to stay there a little bit longer. Do a little bit more there and then you can go all the way to the other side. You squeeze and you squeeze. Then work your way up. Your knee fully erect. Keep your balance. Abs tight. You might need to start with your butt a little bit more away from the heel but eventually you want your butt as close to the heel as possible here. And then you’re going to squeeze. This butt cheek should feel big, nice stretch around there and you’re basically going to just hang up. You can raise your arms. Try to do different things. Twisting. No wrong way to do it. We just wanna get the effects a little better.
They say that for every half hour that you sit, you should be doing this for 2 minutes per side. So if you sit for 4 hours, that’s 8 minutes on each side. So for 8 hours, 16 minutes on each side. Also, tells you something that you shouldn’t be sitting for too much. You just hang on here. Minimum dose is 2 minutes. If you don’t have the full amount of time. But this is something you can easily do while watching TV. I do it when I’m eating certain types of foods and that is the couch stretch.
Give it a try. Let me know what you think.
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This is an important one. This should be done every day if you’re sitting more than half hour a day always.
I’ll see you next time.
Stay strong. Stay positive. Be the Improvement Warrior.
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