Blog — Mobility on Demand

Andrea Steffes-Tuttle

Four Basic Rules of Mobility

One of the hardest things about mobility is coming up with the right exercises right when you need them. This is one of the primary problems Mobility on Demand attempts to solve. However, that doesn't mean that we've entirely eliminated the burden of figuring out which mobility exercises to do and when. 

It is not uncommon that I will arrive at the gym with some extra time before the WOD starts and be stumped to decide which mobility exercises I should do prior to working out. Then, after the workout, it's common for me to spend some time on a foam roller, but not really with any purpose. Sometimes, I just end up sitting on my foam roller, chatting. Unfortunately, chit-chat doesn't make me a better athlete. 

Mobility Homework for Overhead Positions

When I talk to other CrossFit athletes, I frequently find myself commiserating over the pain of the overhead position. This position is a real b*tch. I have such a hard time with it, that when I first started CrossFit, my arms would fall asleep. Try holding a barbell overhead with limp arms — not happening. 

Initially, my challenge overhead confused me — I have strong shoulders, so I shouldn't have any problems, right? Wrong.  I discovered that it's all about position and to improve my position, I need to improve my mobility. 

Accept the Mobility Challenge

Happy New Year! I love the first few weeks of January. Many people are still riding high on the festivities of the holidays and there is an air of hopefulness as people set goals and plan the improvements they're going to make in this brand new year — this blank slate. 

For me, on a physical level, this year is about being gentle to my body. Over the past few years, I've continued to test my physical limits, without taking the time to understand those limits. I'm hoping that if I put the time into understanding my body and its physical boundaries, I will take better care to not recklessly push it until it breaks. So, I found a mantra for the year (because important things need a mantra): 

Stocking Stuffers for Your Favorite Athlete

Thanksgiving is this week, which means that your holiday shopping is likely underway and on the verge of intensifying. One of my favorite things to shop for this time of year are are stocking stuffers. Stockings are essentially a goody bag — it's best to fill them to the brim with tons of fun and unique gifts.

If you're shopping for stocking stuffers for an athlete, there are tons of options for gifts, but it can be difficult to find gifts that are small and affordable. After doing some research, I compiled a list of functional stocking stuffers for your CrossFit friend or family that they will appreciate and use.

Mobility Homework for a Chilly Weekend

This week has been cold here in Colorado — like, booger-freezing cold. Unfortunately, it doesn't look like it will be warming up much over the weekend. So, today I thought to myself, "self, if you're going to be inside all weekend, you better make some progress on your mobility." And! And! Guess what?! Now that we have final designs and the cards are off to the printer, I can use Mobility on Demand to plan my workout.

Mobility on Demand is Off to Production!

Today is the day I've been anxiously waiting for. I've been looking at my To-Do List for the past week, obsessing over one item:

"Send Cards to the Printer"

I'm happy to report that we checked that box today. That's right, guys -- Mobility on Demand is off to production. Soon enough we will be holding the cards in our hands, and distributing them to our wonderful customers -- spreading mobility far and wide!

Your Weekend Mobility Homework

The weekend is here, which means you have more time to take care of your body and recover from all of the hard work and physical stress you put it through this week. 

We'd like to help you with your recovery, which is why we've put together some Mobility Homework for you. While I'm sure the word "homework" might elicit groans from the peanut gallery, don't worry -- this is GOOD homework. It's the kind of homework you'll be glad you completed over the weekend, so when Monday rolls around, you'll be ready to get back at it!

This weekend I suggest that you spend time mobilizing your hamstrings and hips. This is partly selfish because I did a lot of running and squatting this week and owe my hips and upper legs some quality time.

Mobility Homework | 11.7.14 | Hamstrings & Hips

 

HAMSTRING STRETCH

Lay on the ground with both legs extended on the floor. Raise one leg towards the ceiling, maintaining a soft knee. Hold your leg behind the knee, and pull towards your chest to increase hip flexion. Hold. Switch legs.

Hold this position for thirty seconds on each side, two times through.

Standing Split Stretch

Spread your feet very wide, like you're trying to do a split. Use your hands to brace yourself against the floor and continue to move your feet outwards as far as you can go.

Hold this position for one - two minutes. Move your torso towards either leg to increase the intensity of the stretch on either side. If you get a bit of a head-rush, feel free to come out of the position and then return.

Inappropriate Stretch

Kneel on your hands and knees with the bottom of your feet touching a wall behind you. Your feet should be shoulder width apart and the inside edge of your foot should be flat on the ground. Spread your knees apart as far as possible, working your hips towards the ground. Lower onto your forearms and keep your back flat. Push your butt towards the wall.

Remain in this position for two - three minutes.

This mobility series will take less than ten minutes and then you can get on with doing all of your fun weekend things!  

Mobility On Demand Has Arrived

Today is a really exciting day. Today is the day that we make a project a reality. Over the past year, we have worked to build a product that started as an idea five years ago.

The idea was this:

What if there were a tool, that could go anywhere and would provide an instant mobility workout?

Today, we can say "we have that tool." Awesome.

Mobility on Demand is a card deck that fulfills the need for a portable, convenient, mobility coach. You probably can't bring the coach from your box with you on your business trip and you can't always connect to the internet when you're on vacation.

Solution? Traditional, playing-card sized tool that you can shuffle through to find the best mobility workout for you, depending on the area of your body that you need to work on. 

Most importantly, Mobility on Demand isn't just a tool -- it's a way to make yourself a better athlete than you were yesterday. As someone who values physical achievements, I look for PRs in every workout and if I'm not taking care of my body, I don't realize those achievements.

Mobility on Demand helps you go that extra mile to take care of yourself with no opportunity for excuses. Keep it in your gym bag, take it on your next trip, store it in your car or your purse. Wherever you are, you can work on improving your mobility. 

While we're starting out with an initial deck of thirty cards that require no equipment, we have plans to go bigger. Much bigger. 

If you're looking for a convenient mobility solution to improve your fitness like we were, look no further -- we have it. 

 

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