http://www.mobilityondemand.cards/blog daily 0.75 2015-12-18 http://www.mobilityondemand.cards/blog/2015/12/18/guest-post-mobility-is-in-the-details monthly 0.5 2015-12-18 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1450452867002-Z9411VLIBOB0KFYWVRY8/image-asset.jpeg Blog - Guest Post | Mobility is in the Details https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1450452831670-OFZYZIP6Z3OV49WGR5S0/image-asset.jpeg Blog - Guest Post | Mobility is in the Details http://www.mobilityondemand.cards/blog/2015/11/17/how-low-can-you-go monthly 0.5 2015-12-01 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1447854786050-ZPRYDTOC05EWIXSMLQZB/image-asset.png Blog - How Low Can You Go? https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1448465533032-GLIUF3T8DW7MKCWTFR9M/image-asset.jpeg Blog - How Low Can You Go? https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1448481479836-KRBNWNKQF8645J9BB4C8/image-asset.jpeg Blog - How Low Can You Go?   ***CHEERS TO STOMACH MOBILITY FOLKS*** https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1448479774882-EW644P81LSW60V5BWELB/image-asset.jpeg Blog - How Low Can You Go?   Above is an example of external, neutral, and internal rotation. In the YTWL exercises you want to be externally rotated (as shown in the far left picture) so that your thumb is pointed back behind you. http://www.mobilityondemand.cards/blog/2015/11/11/kriss-kross-will-make-youdo-crossover-symmetry monthly 0.5 2015-11-22 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1447274084716-79KAKKARZKBR9820SAEN/image-asset.jpeg Blog - Kriss Kross Will Make You...Do Crossover Symmetry https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1447272494143-ZBHMNQ7MQ9BKG3DOHHD8/image-asset.jpeg Blog - Kriss Kross Will Make You...Do Crossover Symmetry https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1447275186131-JDLYA8ZO9054WP17YR4P/image-asset.jpeg Blog - Kriss Kross Will Make You...Do Crossover Symmetry http://www.mobilityondemand.cards/blog/2015/11/4/its-a-toy-story monthly 0.5 2015-11-08 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446696083874-Z3UB9QAGW55LTEDZ49A8/image-asset.png Blog - It's a Toy Story https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446692460127-OZQU47H1QQUEIGH1ER4X/image-asset.png Blog - It's a Toy Story https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446697164441-0GQHUS1M1WWPO4JFVE90/image-asset.jpeg Blog - It's a Toy Story https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446693643683-7VX2H4P8L40E03REREWN/image-asset.png Blog - It's a Toy Story https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446694503514-EQ4ZTXXVI2NM6MARHXBE/image-asset.png Blog - It's a Toy Story https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446694080155-T0INHDFBCS0T8GHM3DMU/image-asset.png Blog - It's a Toy Story http://www.mobilityondemand.cards/blog/2015/10/28/hammies-with-your-candies monthly 0.5 2015-11-05 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446082652604-UFJB5T5M8EVSNIRE94B5/image-asset.jpeg Blog - Hammies with Your Candies   Sit your bum down on your Rogue box or kitchen chair with your lacrosse ball under your thigh. It will take a couple of adjustments but find a sweet spot right in the thick of it. You are looking for your semimembranosus and semitendinosus. While keeping your spine totally straight hinge from your hips to lean forward. As you can see from the badass athlete above, her low back is never compromised when leaning forward. Strive to look literally just like her, well at least your spinal positioning. Keep this dynamic. Hinge back and forth 40-50x or for 3-4 minutes before switching sides. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446082872078-Y4QCIEBZM3G616G9BIUD/image-asset.jpeg Blog - Hammies with Your Candies   Finally, you get to lay down!! Please do not be fooled by my beautiful model's sweet smile, this stretch is a doozy on the hammy. Keep the monster band attached to the rig at about hip height. Lay down on your back with your head pointed towards the rig and your feet away from it. Wrap the band around the sole of your foot, close to your heel so it doesn't slip off. You can brace yourself with your arms along your side or hold onto the rig behind your head. Keep your left leg straight with your toe pointed up. In the most humanely possible controlled way, lower your right heel to touch the floor briefly before raising the leg back up. DO NOT let your leg boomerang back towards the rig. Try counting to three or four Mississippis on the way up and the way back down. Complete 20 reps per leg. And yes, the pleasurable burning sensation on the back of your leg is totally normal and good for you. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446089406455-STBLH0WAUA3R6E44Z4V0/image-asset.jpeg Blog - Hammies with Your Candies https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446082775178-TA0Z9U30CS5NYZV8N2C8/image-asset.jpeg Blog - Hammies with Your Candies   Attach a monster band to the rig at about hip height. Step your right leg through and bring the band up to your hip crease. Step your right leg forward so that you are in a short lunge stance. Bend your right knee and bring your hands to the ground. (If you cannot reach the ground stack up some plates, ab mats, or statistics textbooks) Keeping your hands on the ground, begin to slowly straighten your right leg as much as you can. Don't worry if it won't straighten on the first, second or tenth try. Continue to rock back and forth for 25-30 times or around two minutes before switching sides. Before you put the other leg into your stretchy noose make sure to take a stroll around the box and shake it out. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446082730874-UP8KUESAYEEIV4451KQS/image-asset.jpeg Blog - Hammies with Your Candies   Still sitting on your bum, slide the lax ball out towards the side a bit more, but not all the way to your IT band. You should now be more on your bicep femoris. Keep that super straight spine you created in the first exercise and begin to extend your leg straight and then back to a bent knee. Repeat the extension and flexion 40-50 times before switching sides. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446038409948-L8IBDLUEPMAX4COLVZJP/image-asset.png Blog - Hammies with Your Candies https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1446041249411-LRZSAFFFR0FAWDWF89N1/image-asset.png Blog - Hammies with Your Candies http://www.mobilityondemand.cards/blog/2015/10/21/ridin-on-two-wheels monthly 0.5 2015-10-22 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1445457675375-S4JT1BAK87T56NTDTFRL/image-asset.png Blog - Ridin' on Two Wheels https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1445483592675-C196B7DE07QTI2GU0ZNR/image-asset.jpeg Blog - Ridin' on Two Wheels https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1445460486516-5WRPFST661IPY3AMJX46/image-asset.jpeg Blog - Ridin' on Two Wheels   Seriously though, YES PLEASE. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1445458394407-8JABIUTCD30Y2YHT8Y8P/Unknown.jpeg Blog - Ridin' on Two Wheels https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1445483542808-8M7LB6DM7RYTDLVHJ0E4/image-asset.jpeg Blog - Ridin' on Two Wheels https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1445483621948-DA1QXLEQ0GD2PVEZDXLJ/image-asset.jpeg Blog - Ridin' on Two Wheels http://www.mobilityondemand.cards/blog/2015/10/14/wakey-wakey-eggs-an-bac-ey monthly 0.5 2015-10-18 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1444874325373-C4MUO64O0BTBNVHXDYNZ/image-asset.jpeg Blog - Wakey Wakey Eggs and Bac-ey! https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1444874516612-I6VVIRR7Z4SLPL4RSLLI/image-asset.jpeg Blog - Wakey Wakey Eggs and Bac-ey! https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1444874425350-L7B6JQI589Q2XSYHLI0M/image-asset.jpeg Blog - Wakey Wakey Eggs and Bac-ey! https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1444874217469-XIHN3775BEED5N5FSYOF/image-asset.jpeg Blog - Wakey Wakey Eggs and Bac-ey! http://www.mobilityondemand.cards/blog/2015/10/7/its-sleepy-time monthly 0.5 2015-10-08 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1444272435764-RRZ6F8MPI5J6WXF5YG6V/image-asset.jpeg Blog - It's Sleepy Time   Pigeon is a MOD prize stretch, we love this one. How to get there: start by kneeling on all fours. Bring your right knee up towards your right wrist and walk your left leg back until it is straight. Your right foot should be near your left hip at this point so to increase the stretch you want to keep moving that right foot up towards your left shoulder. Use your pillow to rest your head on or tuck it under your hip on the right side to relieve some of the pressure if it is too much. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1444272377609-IG0K1IERNPZX9UYOKVCK/image-asset.jpeg Blog - It's Sleepy Time   This stretch has two options, you can choose to do one or do them both. Come to a seated position with the soles or your feet together and your knees wide. In the first version put some sort of support in front of you and fold forward over it, making contact with your forehead. In the second version you are going to put your pillow behind you. It should be flush with your low back and right up against your bum. Hang out and let those hippies get mobile. (If this is too much on your hips then put pillows under your knees as well) https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1444272490069-LH3F01OZIRIVQJ4FPGVU/image-asset.jpeg Blog - It's Sleepy Time   This one is a little variation on the typical child's pose you may have done in the gym or in a yoga class. I like it because it stretches my hips and legs but I also get a low key spinal twist in there. From hands and knees shift your weight back towards your feet so that you come to sit on your heels with your big toes touching and your knees wide. Walk your arms out long in front of you. Take your right arm and thread it through under your left. Bring your head down onto the floor, or a pillow, so that your right temple is making contact. Take a load off and just chill for awhile before switching sides. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1444272743831-61P0VLGVJV6ASV3VH7E3/image-asset.jpeg Blog - It's Sleepy Time   Legs up the wall is hands down my absolute fav stretch. I could literally fall asleep here if it wasn't for my feet eventually falling asleep too. Ideally you want your hips and bum to be as close to the wall as possible but if you are living in tight-hammie city then you might need to pull away from the wall and create more of a 65 degree angle instead of a 90 degree. I used the pillow here to prop up my hips solely because it just feels awesome and lets my hammies off the hook a touch. You can bring your arms out to the side or up over head, whatever is comfy. http://www.mobilityondemand.cards/blog/2015/9/30/deep-in-the-souls-of-your-feet monthly 0.5 2015-10-02 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1443671952642-OKXX7G3NGUI5YRPWZ78A/image-asset.png Blog - Sole Searching https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1443671496308-9W448LPA4T1NYJEJXDO6/image-asset.jpeg Blog - Sole Searching https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1443671859430-8VABK9CYJRDA8MQGJYZK/image-asset.png Blog - Sole Searching https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1443639083201-WKCN59SYCBNT159GSN9A/image-asset.png Blog - Sole Searching https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1443671424733-A1GQJPHWP6M0YEDU9XN4/image-asset.jpeg Blog - Sole Searching http://www.mobilityondemand.cards/blog/2015/9/23/your-front-rack-has-some-issues-dude monthly 0.5 2015-09-26 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1443050514333-BYZ2VLQ2X6ZZW0G9AJ0T/image-asset.jpeg Blog - Your Front Rack Has Some Issues Dude   The last exercise here is a repeat from last weeks series only this time we have added a resistance band to induce traction. Attach your band at the base of the rig. Come down onto hands and knees. Bring your hand through the resistance band so that it rests right in your wrist crease. Walk your body away from the rig as far as you can. With your palm firmly planted, begin to rock front to back and side to side. Spend about two minutes on each wrist. You can include the other positions from last weeks post just by repositioning your body, however I find this angle to be the most effective with the band. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1443047762843-57P38JSN0ZX7QLBYH438/image-asset.jpeg Blog - Your Front Rack Has Some Issues Dude   The first exercise here requires a foam roller and a weighted object (pictured here with a 20# slam ball). Lay your torso, belly up, over the foam roller so that the roller sits right under your shoulder blades, right above where your sports bra or heart rate monitor would sit. Keep your bum off the ground while you reach overhead to find your weighted support. Once you've got a hold of the ball, straighten your arms completely (if possible) so that your biceps are touching your ears. Work to externally rotate your shoulders while keeping them locked out, this should feel like work. For some of us this initial step will be enough. If however you are still breathing and are able to keep your arms straight, you can begin to do some hamstring/glute bridges. Drop your hips as far as they go, without losing proper form, and then lift them back up. Keep lifting and dropping your hips for about two minutes. Eventually, after doing this for a week or more the exercise will become easy. At this point, you can begin to elevate the foam roller (yikes!). I like to place mine on a 15# plate, but start small, don't rush! https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1443047037451-8394U0J1BQ33V71GAK3L/image-asset.png Blog - Your Front Rack Has Some Issues Dude https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1443048916965-K3CZEEB5O4QXVH7JA793/image-asset.jpeg Blog - Your Front Rack Has Some Issues Dude   One of the limiting factors in our front rack position is whether or not we even have the range of motion (ROM) to lift our elbows high enough on their own. Tightness in the triceps and lats can inhibit the high elbow positioning. In this stretch you will attach a resistance band to the base of the rig. The height of your resistance band will depend on how strong the band is, how tall you are, and how insanely inflexible your triceps are. While facing the rig, wrap the resistance band around your wrist and hold on to it. Turn your body to face away from the rig while bringing your bent arm over head. Work to keep your arm and shoulder externally rotated just like in the last exercise, and try to keep your palm faced towards your head/the ceiling. Keep your elbow close to your head and do not over arch your low back. We always want stability in the lower spine and mobility in the upper. Hold here for one to two minutes before GENTLY releasing and switching sides. http://www.mobilityondemand.cards/blog/2015/9/16/i-like-to-move-it-move-itso-do-your-wrists-so-move-it monthly 0.5 2015-09-17 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1442466889880-8B5PJ7TXQ1QZYU7RHJSH/image-asset.jpeg Blog - I Like to Move It Move It...So Do Your Wrists!   In the same position as the first two exercises only this time keep turning your hands out from the side to side position so that they now face towards your knees. The eye of your elbow should be facing away from your belly. Rock back and forth again, this time focusing on the back instead of the forward as in the first exercise. You should feel a nice stretch on the inside of the wrist (the muscles facing away from you). https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1442468333386-JR6VK0YD3PTZQARBPFEQ/image-asset.png Blog - I Like to Move It Move It...So Do Your Wrists! https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1442466719801-GWP0323M1V7MCF8Y4FXH/image-asset.jpeg Blog - I Like to Move It Move It...So Do Your Wrists!   From the same stance as the previous exercise, turn your fingers out to the sides. This time rock side to side instead of front to back. Really lean into each side using your body weight, keeping your elbows straight, while keeping palms planted. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1442466439986-V15O3JIVKP86VGTK3TT3/image-asset.png Blog - I Like to Move It Move It...So Do Your Wrists! https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1442467293356-MLMA4S6VR6FJE8EX09IA/image-asset.jpeg Blog - I Like to Move It Move It...So Do Your Wrists!   Lastly, I wanted to offer a foam rolling/smashing option for your forearms. I know many of you have been rolling your quads on the foam roller or barbell or lax ball and been wondering, "gosh, I sure do wish I could do this to my forearms!" Well now you can. All you need is your knee and some weight to put behind it. So, still on your hands and knees, lay your forearm down on the ground. Bring the same side knee (right forearm = right knee) on to your forearm. From there, lay that beast weight down upon it! This one is a little awkward feeling for the first second, your chest does have to be pretty close to your knee to make it work. (Fun little trick to play on your friend: ask 'em to flip you off while doing this, heeelarious to watch them try. Seriously though, do it, it's funny) https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1442466928134-HLKTTUO0XNW3W3MS6B2C/image-asset.png Blog - I Like to Move It Move It...So Do Your Wrists!   On the first exercise, hang out on your hands and knees. With your fingers pointed away from your chest and palms flat on the ground, begin to rock forward and backward, focusing especially on the forward motion. Eventually, you should be able to reach a range of motion where your shoulders are moving past your wrists whilst keeping your palms firmly on the ground. http://www.mobilityondemand.cards/blog/2015/9/9/couch-potato-or-desk-potato monthly 0.5 2015-09-11 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1441860872937-LMPQHMBF5VQG6IOLLCU7/image-asset.jpeg Blog - Couch Potato or Desk Potato?   Stand with feet hip-width apart and bend at your waist. Reach your arms behind you and clasp your hands together. Let gravity pull your hands towards the ground and over your head. If possible, try to keep your palms together. Repeat this stretch two times, holding for 15 seconds to one minute each time. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1441860834120-EB0XN7P6QJT407NX7MCO/image-asset.jpeg Blog - Couch Potato or Desk Potato?   From a stride stance, lift your back heel off the ground; dip hips back and work the heel to the ground, keeping a straight knee. Hold here for 30 seconds to two minutes before switching legs. Feel free to use your desk or chair for stability and leverage. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1441860857025-GTI2MJZQ0T01S4MPUVUD/image-asset.jpeg Blog - Couch Potato or Desk Potato?   Hold one arm to the side with your elbow slightly above shoulder height. Press your hand into a vertical surface (an office doorway is perfect here). Twist away from the arm. Hold here for 45 seconds to two minutes before switching sides. http://www.mobilityondemand.cards/blog/2015/9/2/pinchy-hips monthly 0.5 2015-09-03 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1441253901120-X9ZR30LLFFYARLQN9ED4/image-asset.jpeg Blog - These Hips Don't Lie (seriously though...) https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1441250715032-XI6IVUDGQDMSTS7FUNP9/image-asset.png Blog - These Hips Don't Lie (seriously though...) http://www.mobilityondemand.cards/blog/2015/8/26/mod-by-horse-space-ship-and-prius monthly 0.5 2015-08-30 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1440619500611-18IC9N43ZK36E3ZKXI3F/image-asset.jpeg Blog - MOD by Horse, Spaceship, and Prius Down dog can be done on the wall as shown in the MOD card but can easily transfer to any flat surface, like the back end of your car! Place palms down on the trunk and with slightly bent knees, let your chest move towards the ground. Keep your abdominals lightly engaged so as to not over stretch your thoracic spine in-between your shoulder blades. You should be bending from your hips, not your low back. Hold 2x for 30sec-2min. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1440619409764-17N1RVGEMD57LUSLY32F/image-asset.jpeg Blog - MOD by Horse, Spaceship, and Prius Pigeon is a great stretch for your hips, quads, and hamstrings. As seen in the MOD card, pigeon can be done on the ground by bringing one knee forward and extending the other leg straight back. Work to keep the hips squared forward and the front shin as parallel as possible. To do this stretch on the road, bring a bent knee onto the hood of the car, line your front leg up so that your shin is parallel with the windshield. Hold each leg for 30sec-2min. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1440619546435-WNTXV6PRYYTXO5UHMHB3/image-asset.jpeg Blog - MOD by Horse, Spaceship, and Prius Twists are great for your spine and waking you up a bit when the long straight roads between Texas and New Mexico drag on and on and on and on... I like this one especially because you don't even need to get out of your car. In the MOD card the model is in a supine position on the ground, arms extended into a "T", with knees dropped to one side and head turned to the other. To replicate this stretch in the car (or any seat) keep your knees pointing forward as you twist your body so that your chest and belly are facing to the side. Use the steering wheel, back of the passenger seat, center console, and window to grasp onto for leverage. Let your gaze follow in the direction you are twisting. Hold each side for 1-3 minutes (3 minutes if you are lying on the ground) or make it more dynamic and switch sides every time you exhale. [I cannot guarantee success of this posture when done in a supine position on the roof of the car, although it might be fun to try.] http://www.mobilityondemand.cards/blog/2015/8/19/skys-out-thighs-out monthly 0.5 2015-08-20 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1440014349096-5A57I7GW2Q1EQ3GVR8T0/image-asset.png Blog - Sky's Out, Thighs Out   This by far my favorite mobility tool and perhaps the one you might be least familiar with. The voodoo band is not only magical but also takes very little time. It is a rubber band used to tack down muscle tissue. Here's how it works: wrap the voodoo band VERY tightly around the area you wish to mobilize (in our case, your quad) and then take that body part through its range of motion (ROM). For example, when working on your quad you will want to do squats, lunges, pedal a stationary bike, or walk up stairs. The science behind it: by squeezing the muscle tight and then forcing ROM, the muscle fibers sheer against one another and break up scar tissue, lactic acid, and any other junk you've got built up in there. Furthermore, when you release the band, the area receives a rush of blood that helps aid recovery and flushes out the junk you broke up. Voodoo wrapping (also known as "flossing" or "tacking") is especially productive pre-WOD but can also be done post-WOD. PLEASE NOTE!!! -- The voodoo band should NOT be left on for more than two minutes. You are cutting off blood flow to a muscle, cut it off too long and you can damage the muscle. Start with 45-60 sec and work up to two minutes. Listen to your body, if it is too much then BACK OFF. ALSO, some body parts are not meant to be voodooed: head, face, neck, chest, torso, abdomen, back, and over the kneecap. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1440013467454-B9ZYQZ1UOISBQM8BCNJ8/image-asset.png Blog - Sky's Out, Thighs Out   Sit on the ground with a 45# barbell. Focusing on one quad at a time, begin to roll the end of the barbell up and down your quad in a smooth, slow motion. Find the sticky, junky, sweet spots and roll back and forth on them. Try approaching your leg from a straight-on position as well as along the outside and inside. You can easily hit your vastus medialis oblique (VMO), the muscle on the inside of your thigh, closest to your knee and always a sweet spot. You can also turn your leg in so to dig into your illiotibial band (IT band), which runs from your hip down to your knee. My fave is my rectus femoris, which is located up at the top and just ever so slightly off from the center line. You'll know you hit it because it will feel like you're smashing your femur and honestly you are. Spend at least a good three to five minutes on each leg and longer if you have the time. Smashing is a great cool-down post-WOD. This can also be done with a rolling pin if a barbell is not available (wash after use before you make your pie crust). https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1440013035521-27PM14I4BFAP7HLUYUC1/image-asset.png Blog - Sky's Out, Thighs Out   Kneel with your back to a wall with your right shin up the wall behind you. Place your left foot forward on the ground. Hold an upright torso position, pushing your hips forward. Work diligently to keep your hips square. Your left hip is going to want to hike up. Keep the ankle on the wall straight, not turned in, to work on plantar flexion of the ankle simultaneously (see "Supple Ankles Anyone?" for more on ankle mobility). Hold here for at least one minute and gradually work up to three minutes. http://www.mobilityondemand.cards/blog/2015/8/12/mobilize-before-fit-hits-the-shan monthly 0.5 2015-08-13 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1439409717202-33XNDHILX23K03DB4XI0/image-asset.png Blog - Mobilize Before Fit Hits the Shan   While lying on your back bring your arm to a 90-degree angle making sure your elbow and shoulder are in line. Use a barbell to pin your anterior deltoid (the front of your shoulder) down. Without letting your elbow slide towards your hip, begin to move your forearm through full range of motion. Try to bring your palm to the floor as well as the back of your hand to the floor. Continue moving for 2min before switching sides. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1439409859430-I585STSAQ7EKT6DUTIPH/image-asset.png Blog - Mobilize Before Fit Hits the Shan   Pin your upper trap with a barbell. While holding the bar down, move the straight arm through full range of motion. Try to keep the elbow locked out, palm faced in, and bicep as close to ear as possible at the top. Continue to move arm up and down for 2 min per side. http://www.mobilityondemand.cards/blog/2015/8/4/supple-ankles-anyone monthly 0.5 2015-08-06 https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1438704119321-BSM4LYPJI7TYVEHGI7UA/image-asset.png Blog - Supple Ankles Anyone? Using a 35-45 pound barbell, come down into a squat with knees and feet slightly turned out. Rest the barbell on your thighs right above the knee. Hang out here for two minutes and feel the magic happen! https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1438824642899-MSBLYURX5QWZEO3TV0F0/image-asset.jpeg Blog - Supple Ankles Anyone?   Attach a strong resistance band to a rig or other solid setup at ankle height. Step one foot into the resistance band and position the band to fit at the base of your ankle. Take a large step forward and scoot yourself out as far as you can. From here step into a low lunge (like your stretching your hip flexor) with the banded ankle forward and use the weight of your upper body to push your knee forward and out to the side (not towards the center). Work on each ankle for 2 minutes. https://images.squarespace-cdn.com/content/v1/544434dde4b01f6c1224447a/1438702838768-6OM4PRM1EUHZMELT6HWJ/image-asset.png Blog - Supple Ankles Anyone? Place the ball of your foot on the wall with your heel on the floor. From here you can do two things. First, hold a static position and slowly move your hips towards the wall with a straight but soft knee for 30-60 seconds before switching sides. Second, making sure to keep your foot planted, bend your knee towards the wall. 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