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February 1, 2024
Mobility and flexibility. If you have spent time in a CrossFit gym, odds are that you have heard these buzzwords thrown around liberally and interchangeably. While closely related, the two concepts are different and have different implications for the CrossFit athlete.
Flexibility refers to the ability of soft tissue, which includes muscles, tendons, ligaments, and nerves, to lengthen passively. Think of the sit-and-reach test in elementary school gym class or the classic soccer practice standing quad stretch.
Flexibility exercises, also called stretches, are intended to lengthen soft tissue that is preventing a full and comfortable range of motion. They are often longer-duration, static (without movement) holds, which allow soft tissue to change slowly.
Not every body, nor every muscle, needs to be stretched. We need tension in our muscles to generate force to move well and safely. We want to stretch muscles that are too short to allow for full range of motion and function. However, it is unlikely that someone who can palm the floor will benefit from stretching their hamstrings, even if they experience the sensation of tightness. Continuing to stretch muscles that are over-lengthened does not improve performance and can even set the stage for injury. No guesswork here, though! The GOWOD mobility test is designed to differentiate between muscles that need to be stretched from those that do not.
To search for flexibility exercises in the GOWOD Library, apply the “passive stretch” filter. Popular flexibility exercises in the GOWOD app include the breakdancer, calf stretch on wall, and lower pec stretch.
Mobility refers to the ability of a joint to actively move through its full range of motion with control and stability. Think here of a Turkish get-up or moving the shoulder freely in every direction. Mobility exercises translate directly to our daily functional activities.
In contrast to static flexibility exercises, mobility exercises, sometimes called dynamic stretches or muscle activation exercises, are active (movement is involved). While mobility exercises may include hold times, they are often shorter in duration as the primary emphasis of these exercises is moving through a range of motion.
To search for mobility exercises in the GOWOD Library, apply the “active stretch” and “muscle activation” filters. You might also notice that many of the exercises in these categories use equipment such as a band, PVC pipe, or plate. Popular mobility exercises in the GOWOD app include 90 t0 90, banded T hip opener, and kneeling book.
While fundamentally different, mobility and flexibility are interdependent, as one cannot be fully achieved without the other. Take the shoulder: shoulder flexion mobility (hands above the head) requires a tremendous amount of soft tissue flexibility, without which it would be impossible to hold a barbell overhead. And yet, without adequate mobility of the shoulder joint itself, these soft tissues cannot achieve their full length actively and with control. Therefore, to control a barbell in the overhead position, it is essential to address both flexibility and mobility. This will look different for every body, and could include strengthening the lower trapezius, optimizing scapular movement and control, addressing joint capsule tightness, and ensuring that the pectorals and latissimus dorsi are flexible.
As a result of their interdependence, many exercises work on flexibility and mobility simultaneously. And because every body is different, the same movement can be a flexibility or mobility priority exercise based on which tissues are most restricted.
The tailor-made protocols generated after completing the GOWOD mobility assessment contain both flexibility and mobility exercises, with the emphasis shifting from flexibility to mobility as the protocols progress.
The reason for this is simple: when it comes to the sport of fitness, mobility is the priority. It is through mobility that we can generate tension through a large range of motion, which is required for every movement in CrossFit. And yet, there is a fundamental hierarchy between flexibility and mobility. Adequate flexibility is required to access mobility. GOWOD is the only app that prioritizes mobility while still creating a necessary foundation of flexibility.
Research supports dynamic over static stretching when it comes to various sport-related outcome measures, such as flexibility, performance, agility, reaction time, and peak torque.,, This is why GOWOD Pre WOD protocols contain predominantly mobility exercises. The concept is simple: achieve a little more range of motion during your Pre WOD protocol, then use this newly unlocked range of motion during the workout to make it stick.
Passive exercises are included in Pre WOD protocols only if they will improve an athlete’s performance based on current exercise physiology research. Several studies support a concept known as “stretch-induced strength loss” by which a temporary decrease in power output and muscle strength is observed immediately following static stretching. For this reason, a GOWOD Pre WOD protocol will never include passive quad stretching before a back squat session or pectoral stretching before a bench press workout.
Pre WOD protocols may include static stretches for muscles not working primarily to produce power in the upcoming workout. For example, a pectoral stretch may be included in a Pre WOD protocol before an overhead squat workout. Here, stretch-induced strength loss is not a concern, as the primary action of the pectorals in the overhead squat is to stabilize the barbell overhead rather than produce power. In this case, pectoral stretches improve shoulder flexion range of motion, allowing for improved strength transfer and ultimately better workout performance as measured by a heavier barbell held overhead with control. All flexibility exercises included in Pre WOD protocols are selected to improve performance without negatively impacting strength and power needs for the upcoming workout.
Daily protocols include flexibility and mobility exercises to address all limitations identified in the GOWOD mobility profile. The GOWOD mobility test measures both flexibility and mobility based on the function of the movements at each joint in the sport of CrossFit. Therefore, the resultant mobility score is a snapshot of both mobility and flexibility that guides the creation of individualized exercise protocols.
GOWOD is first and foremost a mobility app. This is because we know that mobility is the highest priority when it comes to your performance in the sport of CrossFit and everyday functional activities. Start your 14-day free trial here to experience the benefits of a personalized GOWOD mobility program.
