Welcome to this eight-week video series brought to you exclusively by Whole Life Challenge in partnership with MobilityWOD. Each week, physical therapist Dr. Kelly Starrett will present you with a simple concept regarding anatomy and movement — as well as some techniques you can incorporate into your daily mobility practice. Note: These techniques are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.
This week we’re going to focus on overhead positioning. Remember we want to spend time in the position we want to change. So if we want to get better at a sport that involves reaching overhead or simply reaching up into our cupboard, we need to mobilize our tissue in that position — also called the “position of emphasis.”
To do this practice, you’ll need to find a ball that’s not compressible. A lacrosse ball or racquet ball will work fine. A foam roller can work, too. No need to find or purchase anything fancy.
We’re going to work on our “lateral seam” — the line from the elbow, through the triceps, down into the armpit, and all the way down to the lat and mid-back. Put five minutes on your timer. You’re going to work the length of your lateral seam over that five minutes. Watch the video for instructions on how to do this. Once you work fully through one side, reset your timer and work the other side!
Note: Remember to keep breathing throughout this practice and pay attention to your pain level. It’s okay to feel discomfort, but pain is a sign that you need to back off or stop.
Kelly is the co-author of two New York Times bestselling books Becoming A Supple Leopard and Ready to Run. He created the wildly popular CrossFit Movement & Mobility Trainer course and has worked with and lectured for every branch of the military, the NBA, NFL, NHL, professional soccer, ballet dancers, cyclists, Olympians, and more.
Kelly’s background as an athlete and coach includes paddling whitewater slalom canoe on the US Canoe and Kayak Teams, and leading the Men’s Extreme Whitewater Team to two national titles and competition in two World Championships. In his free time, Kelly enjoys spending time with his wife, Juliet, and two daughters, Georgia and Caroline, surfing, paddling, CrossFitting, and dancing.
