Poor mobility starting to negatively affect performance

[weighted chinup]

I am looking for recommendations on how to improve mobility and flexibility in just about every area / muscle group. The biggest problem areas for me are shoulder mobility, ankle mobility, and extreme tightness, specifically in my triceps and lats.

Currently at 5'7, 219lb, mid-range BF.

Overall my mobility and flexibility isn't very good. My front squat form is pretty good but at 5'7 w/ decent genetics for squatting and oly shoes, it could be a lot better. My lats and triceps are so tight that I am basically relying primarily on my wrist flexibility to give me a decent rack position.

I also believe that poor shoulder flexibility and tightness in my front delts is seriously hindering my progress on weighted dips. This is unacceptable as this is my primary Push movement.

I never took mobility / flexibility work seriously because my goals are primarily bodybuilding oriented and it wasn't hindering me too much, but I have since went up quite a bit in scale weight as a result of the cycle I am currently running and it has really made my mobility even worse.

I know the solution to a lot of these specific problem areas is foam rolling, but I seriously need to improve mobility in just about EVERY single area. I know there are a few routines out there like Agile 8, but does anyone have any suggestions for someone who has shit mobility EVERYWHERE, is tight as fuck all over, and needs to improve mobility in all areas?

Is there a routine that covers full body mobility / flexibility that any of you guys can recommend?

Any suggestions you guys have please post them up.

Thanks.

 

[Docd187123]

For the shoulders I do shoulder dislocations with a PVC pipe, band stretches, and wrap up the shoulder with voodoo floss and work it through the full ROM.

For triceps and lats you can take a lacrosse ball and work it in a circular and back and forth pattern in the muscle groups. The voodoo floss can also be used on the tris. For late another option is lay down on your side and the side that's up raise your arm above your head like you did in school. Have a friend or spouse work a rolling pin or PVC pipe into the lat. another thing I do is touch my palms together while sitting down and use my knees to drive my elbows together. My elbows can't touch on their own bc of pec and lat tightness. Doorway stretches are another good idea for the lat, scapula and pecs.

I don't do much for ankle flexibility besides wearing Oly shoes and squatting frequently. You could wrap the voodoo floss around that too and work it through the full ROM.

For my hips I do the frog stretch. Also plant one foot forward and stick the other straight back so your knee touches the floor. Lean forward and twist into the front leg to help stretch your hips and groin and hams. Similar concept can be done with bands. Secure the band around soemthing immovable. Put your leg through the end and adjust the band so it's around your knee/quad. Walk out so the band gets tension. The side of the quad should face whatever you secured it around. Do the same stretch as before but now with hand tension it's helps a bit more.

I also take a lacrosse ball to my hips, hams, scapula, lats, and pec insertion. Foam rolling helps me tremendously.

I know DeFranco has a very good mobility drill program on his WS4SB site.

 

[romaleos]

Kelly Starrett, his site mobilitywod.com, his book "supple leopard".

It used to be free on YouTube. You might still find some vids still there. But now you have to pay to see his videos on his website. Voodoo floss is his product/invention.

Warning: you are venturing into CrossFit territory lol. But coming from the most injured athletes in sport, you would think they have a lock on mobility and injury prehab/rehab.

Buy a lacrosse ball and foam roller. Find a good masseuse. Mine is legally blind which I believe heightens his senses and makes him a Jedi masseuse. He works with a lot of pro athletes but unfortunately no happy ending hahaha!

 

[B Easy]

I have terrible shoulder mobility and injured it about 8 months ago as a result. I used to think stretching was a waste of time and would just use my warmup sets to "stretch" me out within the exercises range of movement. Now that I'm on the other side of 30 I realized it just doesn't cut it anymore.

 

[hotdog23]

Opposite for me. Constant and debilitating lower limb tightness. Morning walk, foam rolling and stretching session gets me ready for the day. G2g once I'm loose but damn I am tight on waking....

@weighted chinup what is your split now? And also do you blame aas for muscle stiffness. Particularly DHT related compounds and/or high test

 

[Big_paul]

Massage always helped me. The first few deep tissue massages about killed me, I was in knots.

 

[weighted chinup]

Thanks for the suggestions everyone, I will continue to work on improving mobility. Lower body seems to respond well to stretching and foam rolling but upper is still tight as fuck. This is going to take some time, but I'm up for it.

@hotdog23 Still running the PPL split. I don't believe AAS have been largely responsible for the stiffness. Obviously I'm less mobile now than I was prior to cycling because I have since went up in size while not regularly performing mobility work.

I would say doing lots of volume for compound movements with high frequency for so long without stretching or doing any real warm-up work has contributed the most to stiffness, I'm guessing all the lactic acid and knots that have accumulated over time is why this is the case.

 

[dnoyez]

Kelly Starrett, his site mobilitywod.com, his book "supple leopard".

It used to be free on YouTube. You might still find some vids still there. But now you have to pay to see his videos on his website. Voodoo floss is his product/invention.

Warning: you are venturing into CrossFit territory lol. But coming from the most injured athletes in sport, you would think they have a lock on mobility and injury prehab/rehab.

Buy a lacrosse ball and foam roller. Find a good masseuse. Mine is legally blind which I believe heightens his senses and makes him a Jedi masseuse. He works with a lot of pro athletes but unfortunately no happy ending hahaha!

I have this book..good read.There is a pdf floating around on a Russian site.

 

[Ngtmarpete]

Due to years of play and consequently many injuries play baseball, I had found myself in my late thirties with major mobility issues! What has been my saving grace.... Yoga! I specifically do Bikiram Yoga and I love it! I seriously wish I knew about it during my playing days... May have extended my career. If you guys find yourself in a rut, give yoga a try. It will work wonders.

 

[Flex14]

Myofascial trigger point release has done wonders with helping my mobility. Personally, the foam roller and soft ball are enough for me, but if it is your entire body I would look into a few sessions with a legitimate massage therapist. They can really open your entire body up and increase your mobility.