If you're a CrossFit athlete or weekend warrior, you well know that hip mobility and good biomechanics are extremely important when it comes to squatting and heavy lifting.
How many times have you finished a workout with a lot of dead lifts, squats, cleans, or snatches and you felt the "not okay" kind of low back or knee pain?
You might be prone to blame your age, your sport, or your genetics (I have my mom's bad back!), but I'm here to say all of those are just symptoms folks. The real culprit is most likely compromised hip mobility due to poor posture and faulty biomechanics.
One of the best investments a weekend warrior or CrossFit athlete can make in his/her training regimen is to apply a well designed flexibility program (mobility) of joint specific fascia release, stretching and corrective exercise to help improve performance and biomechanics. This aids in reducing the incidence of pain, helps prevent injuries by relieving stress in the muscles and joints.
As a both a CrossFitter and Corrective Exercise Specialist, it's been my personal experience that fellow athletes know they should stretch and mobilize their load joints, but sadly, most have no idea what or how to effectively do it.
Perhaps the most common areas CF athletes struggle with AND complain about (aside from the shoulders) are the hips. Specifically, tight hips and lack of mobility with resulting low back and/or knee pain.
If you are a CF athlete who has chronically tight hips or constantly struggling with poor squatting mechanics, low back and or knee pain, you have to start by addressing your position. For these reasons I've put together a Hip Mobility & Low Back Pain Relief Seminar at CrossFit Templar.
Who: This workshop is for anyone who has dysfunctions/movement impairments in squatting, low back pain or hip mobility restricitions. It is ideal for CF athletes and weekend warriors who sit all day long at at desk or work in a bent over flexed position day in and out and are not currently implementing a hip mobilization protocol to counter the effects of these positions.
What: Hip Mobility and Low Back Pain Relief Seminar
Where: CrossFit Templar
When: Sunday Nov. 3rd 2:00pm-4:00pm
Why: Because what the hips lack HURTS the back. Learn how to look after your hips and low back so you can improve your posture, reduce/eliminate pain and improve your performace in Crossfit and activities of everyday life.
Cost: $25 for CFT members/per person (Register on MindBody), $40 (non-members)
This workshop will give you the education and tools to help improve your squats in a loaded position by teaching you simple ways to:
I'll teach you the basics of proper postural positioning and how to improve that with SMR (self-myofascial release), specific stretches, corrective exercises and a simple mobilization protocol. Workshop participants will go home with an easy to implement progressive program that will support faster recovery and enhance their hip and low back mobility in CrossFit workouts and activities of daily living.
NOTE: Bring your own Foam Roller and LAX ball to the workshop. Don't have one? We can pre-order a package for $30.00 (foam roller, and 3 LAX ball set) for you and have it available for pick up at the workshop.
Questions? Contact Deb at email@example.com
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Head Photo Credit: Ruby and Roxy Photography
Deb Preachuk is a Chronic Pain Pain Relief, Posture Restoration and Athletic Performance Enhancement pro specializing in corrective exercise, applied biomechanics, STOTT Pilates and functional movement patterns.
Founder of Pain Free Posture MN, Deb helps real people transform real-world chronic pain challenges into achievable results. Deb infuses her teaching with an honest, open and down-to-earth mix of chronic pain relief therapeutic modalities training techniques to make the concepts of pain relief and body/mind transformation accessible and achievable!
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