As CrossFit athletes, hip and shoulder mobility is crucial to performing big lifts and gymnastics movements. Increasing and even maintaining mobility in these joints becomes challenging as we train throughout the week. Especially, if our recovery and stretching protocols are not as regular as our training.
Yoga can provide us with the tools we need to not only recover, but increase our range of motion in these areas. The physical practice of yoga is about increase your range of motion. Though you will see extreme versions of hip and shoulder stretches, most of the postures are basic and accessible to most people.
Using the yoga practice we can begin to mobilize and stretch those places that are tightest. For us as athletes, our hips and our shoulders tend to be the ones that come to mind first. Wheel Pose is the ….. of shoulder and hip mobility. When we are able to move into this posture, we know that our shoulders and hips are moving towards a place of greater mobility.
5x Sun Salutations
Wide Twisted Triangle
Clasp Hand Forward Fold
High Lunge with Tricep Stretch
Extended Low Lunge
Seated Forward Fold
Seated Spinal Twist
Start kneeling with the knees hips distance. Placing the hands on your butt (no joke) roll the shoulders back and down and squeeze the shoulder blades together. Lift out of the side body and while keeping the hips moving forward, start to send the chest up and back. You have the option to reach the hands towards the heels but make sure you continue to lift the chest up while keeping the low back long. Breath here for 20 seconds, slowly come up by placing one hand on the butt and lifting yourself back up.
Start by lying down on your back with your feet planted on the ground, hips distance apart. Walk the heels towards you until you can graze them with the middle fingers. Planting the heels down, begin to lift the hips, extending the tailbone towards the back of the knees. Draw the shoulder blades together coming onto the back of the shoulders. If possible, clasp the hands underneath you. Press down through the upper arm bones and broaden the chest. Breathe here for up to 30 seconds, unclasp the hands and slowly lower the hips down.
Start by lying down on your back with your feet planted on the ground, hips distance apart. Walk the heels towards you until you can graze them with the middle fingers. Planting the heels down, begin to lift the hips, extending the tailbone towards the back of the knees. • Place the hands on the ground by the shoulders. Lift up onto the top of the head. Draw the elbows towards one another, shoulder blades in and press through the palms. Begin to straighten the arms. Feel the armpits open up. Draw the belly button in towards the spine and tailbone towards the back of the knees. Press the chest away from the heels. Breathe for up to 20 seconds in this pose. Slowly come down drawing the chin to the chest.