Hey MWod Crew,
Today’s piece is all about getting that shoulder moving by cleaning up a few of the spots that cause movement dysfunction.
The big take away is the First Rib Mob (Bergener Mob?) done with the PVC and a Tennis ball. It’s an easy set up and well worth the effort.
Try and collect 5 min messing around with each arm. Then, retest your shoulder, overhead or in a push up position.
Kstar
13 Responses to “Episode 86: New Shoulder Mob Zulu: First Rib Love”
Mobility Courses
In the Media
MWOD Named a Top Blog of 2011 by...
Friends of MWOD
MWOD Banner
Add our banner to your page. get the code here
Wow, you know what's really fun? Wedge yourself between your first rib adjustor (I used a baseball bat) and the wall. Use your feet to push off the wall and against whatever it is in your shoulder. I love that.
Just registered for the mobility cert on March 5th at CrossFit Park City. Can't wait!
That is deadly shiz w/the LAX Ball and tennis ball to the neck!!!
I've been cranking LAX ball to the lats / arm pit and time to push M Wod to the next level!!
This Blog may very well be the most kick ass Blog on the planet! No doubt!
K Star in the hizzee, ALL the way!
Much Respect!
holy cow… all I'm gonna say.
ok, KStar, I've got a question for you about a new bit of "stuff" that's rolled up on me unexpectedly…
What's up with the back of the knee…. one of my knees, on the back right in between the four corners where the two heads of the gastroc and the biceps femoris (long head) and semitendonous muscle meet - say literally the very back of the knee. Not down deep behind the knee cap, but the back part. On one leg it's awfully tight… Any thoughts?
iliotibial issues perhaps, I've been working on my running and my double unders a lot and on concrete…
This first rib Mob is amazing. My head was floating on the axis after this. The MWOD has become part of my daily routine. My 59 year old body thanks you.
LoL
You're welcome.
I'm pleased it made such a difference. I was actually thinking "Gee, they're not going to need the tripod. Whoever's driving the camera is doing a really good job without it".
But please, pass on the idea for the "up close" MWOD. I have this vision of the camera swinging around, you not noticing and us getting a 4 to 8 minute inspection of your nasal hair.
So I chumped out on making the pain stick, for lack of will. I instead mashed my first rib front/back and scalines bent over with a lacrosse ball similar to your pec-ball-grind-in-a-door-jam mob. I really was able to get my weight into it in disgusting way. And now, my neck is open like floppy-headed newborn. Word+
Great work as usual K-Star. Just a question (anyone qualified feel free to answer) do you place the ball just inside the clavicle to hit the scalenes or further back more adjacent to the neck to catch SCM? Or doesn't not matter as long as you don't hit the carotid?
Awesome blog series! Love the first rib mob. Works like an absolute champ and still giggling over the "if I black out it's because I hit the carotid".
Lawd, I had forgotten all about that 14-year-old break up!! Thank you, Kstar!