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CrossFit mobility basics 1/4: upper back

Learning mobility exercises and release techniques goes hand in with learning the actual crossfit movements. It has to start from very beginning when learning basics of training any method. Many times mobility exercises are needed even before some movements can be performed properly. And it’s not only for beginners, as there’s plenty of reasons why it’s so important to practise them regularly – avoiding injuries and maintaining the ability to train and to progress being the main ones.

To make sure that you’re taking care of your body in the right way, we have gathered the 8 most basic mobility and myofascial release movements every CrossFitter should do regularly. So if you don’t know yet how to avoid or get rid of muscle strains, this is for you. If your problem is more about lack of motivation, we have a solution for that as well – more about that on the blog later this month.

The movements are simple and you’ll need just basic equipment you should find in every gym – a foam roll, a small ball (we use lacrosse balls), a rubber band and a box. A foam roll and a ball are things that are recommended for everyone to have at home as well, and all the following movements can also be done at home. Follow the instructions, repeat the movements shown by our lovely friend, blogger and CrossFit athlete Stefanie (www.steffit.com), do it regularly and you’ll notice a difference. The first two basic exercises are for the upper back. Upper back muscles tend to get sore and stiff especially among people who sit a lot during the day and in top of that practise CrossFit, which consists of a large amount of overhead movements, pull ups and more. For the first exercise you need a good foam roll. Lie down on a matt or on the floor, place the foam roll under your upper back and start rolling as shown in the pictures. Keep your hip elevated to get the pressure in the right muscles. You can keep your arms crossed on your chest, or hands behind your head, however you feel works the best for you. And whatever mobility or recovery exercise you are doing, remember to breathe.

By the way, make sure to use a foam roll of good quality, the harder the better. At least pick a foam roll that will support your weight – Antti didn’t succeed in that.

For the second exercise for the upper back you need a small and hard ball, so that you can reach the muscles between your lats and your vertebra. Lie on the floor with the ball placed so that it massages the right muscles when you move your arm up and down as shown in the pictures. You will feel it when you find the right ones..

Voilà the exercises for the upper back. And there are many more you can do, but having these in your weekly routine will already keep your back in better shape. Remember still that your mobility and recovery is a result of many things, the right amount of training, sleeping, eating and muscle care.

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