In this period of social isolation, in which there we often train with the home based method, work on the mobility is extremely important for all crossfitters.
It has been months without being able to go to the pits and it is not known how it will go in the next period. We started to see the first presidential classes, but still there are many doubts and perplexities about.
What we need is approach this phase with a little optimism and maybe take advantage of this opportunity for lwork on some skills that are not very developed.
La mobility is a determining factor for CrossFit®. It serves for be faster, more constant, suffer less injuries e improve the technique to carry out various basic movements.
Obviously, as you have already heard from your coaches or read in our articles, technique is what will determine whether you are good athletes or not.
The better the movement, the better the performance!
Let us reflect: to run any technical movement, the body needs to have adequate physical conditions. Mobility and flexibility of the body have been shown to precede any improvement.
Index
Why do we feel pain in the lumbar area?
It can happen to anyone, novice athletes or agonists, but also to people who do not play any sport. High intensity activities, such as CrossFit®, have more likely to cause back pain.
Who has never felt a slight pain after a deadlift heavy? Or after a clean with an important load? These pains occur for a reason, but usually the main factors for the appearance of these pains are:
- Poor core stability;
- Stiff hip flexor muscles;
- Too imbalances and back muscles;
Lo physical effort extreme and the many hours sitting in the office in front of the computer, combined with no core and hip stability exercise, lead to bad chronic posture, muscle imbalances and stiffness.
Training the body to be stronger and more functional is beneficial and helps improve these conditions. This is possible thanks to correct mobility techniques.
For this reason, today we see how to improve lumbar mobility, since it will take you to perform as many important skills as you do squatting, the deadlift and the race.
5 exercises to do at home to improve lumbar mobility
# 1 Cobra
3 sets of 10 reps
Stay 2 seconds in position above
Increase the time gradually
# 2 The Cat or Cat Camel
3 sets of 10 reps
Increase the reps gradually
# 3 Position of the child
Do 3 sets of 10 reps
# 4 Half bridge
3 sets of 20 reps
The idea of the exercise is only that of mobility and not strengthening the glutes or core.
#GoodMorning
Do 3 sets of 10 reps
And you, how do you train lumbar mobility? Let us know in the comments and don't forget to follow us on our Telegram page dedicated to sports lovers!