flex·i·bil·i·ty = fleksəˈbilədē ~ noun ~ the quality of bending easily without breaking.
mo·bil·i·ty = mōˈbilədē ~ noun ~ the ability to move or be moved freely and easily.
Stretching is a vital part of improving your range of motion, flexibility and assisting the recovery process.
There is a reason as to why we are trained to stretch before and after exercise. Not only does stretching warm the body, but it does wonders for recovery and may just prevent the dreaded Delayed Onset Muscle Syndrome, (you know that "I can't brush my hair today" feeling).
CrossFit is known for its dynamic workouts and heavy lifts. However, in order to increase your effectiveness and abilities when performing CrossFit-type movements, you must increase your mobility.
Flexibility is one of them.
It’s defined as “the ability to maximize the range of motion at a given joint”.
There are great articles about improving flexibility. Our friends at FitnessHQ.com have this list of 21 stretches http://www.fitnesshq.com/crossfit-mobility/ and one of our favorites about wrist mobility can be found at BarBend.com https://barbend.com/wrist-mobility-drills/.
When in doubt though, ask your CrossFit Coaches!
Mobility & Recovery Tools
1. Foam Roller
targeting large muscle groups, such as your quads, IT band, and hamstrings. : A large cylinder of dense foam. To release dense muscle tissue and fascia that has adhered together. Foam rollers work great on larger muscles like the quads, calves, hamstrings, glutes and back.
2. Lacrosse Ball
A lacrosse ball allows you to target smaller areas of the body with more localized pressure.
The peanut is a unique foam rolling tool that is essentially two lacrosse balls packaged together to create one unit shaped like a peanut
4. Stick Roller
A small "stick" with some sort of dense rotating balls or discs in the middle. Stick rollers offer more of a direct attack on an area than a large roller, but not as direct as a lacrosse ball.
5. PVC Pipe
Small, plastic tube made of hard plastic. Find them at any home improvement store.
PVC pipes have multiple uses for mobility and technique practice.
6. Resistance Band
A large rubber band that can be used for strength exercises as well as to improve flexibility during static stretching.