You can start anywhere with the MobilityWod. However, to get the most out of the MWOD, we recommend you begin at the start of the series as this project has been building on concepts and language laid out in early episodes. We understand that it will not be possible to watch all of the episodes published thus far but we recommend at least watching the first couple of weeks to get oriented. But, by all means, feel free to pick and choose those episodes that speak to your mobility problems. The Search function will allow you to search for mobilizations focused on specific movement problems, injuries, or body parts.

At a minimum, you will need: (1) 3 lacrosse balls (2 of which will be taped together) and (2) a jump stretch band (which is like a gigantic rubber band – preferably in blue or green). Any brand of jump stretch band will do but we get ours from Rogue Fitness. Rogue has created a handy “Mobility Package” that includes lacrosse balls and jump stretch bands here: http://www.roguefitness.com/rogue-mobility-packs.php

You may see us use other equipment like foam rollers, Trigger Point Therapy balls and rollers, the Thoracic Wedge, the Stick, and the TheraCane. You can find all of these products online but the basic equipment (lacrosse balls/jump stretch bands) will allow you to follow the MobilityWod program.

The MWOD is designed to be a discreet 10-15 minute daily practice in addition to your normal workout routine. The MWOD can be done before or after a workout or at night when you are laying on the floor watching TV. Some of the mobilizations are very effective before workouts as part of your warm-up and movement preparation strategies. On the other hand, some of the mobilizations are best done post-workout or at a completely separate time of the day. For example, the 10-minute squat test is not appropriate as a pre-workout MWOD. However, rolling on the lacrosse balls to mobilize your thoracic spine prior to an overhead workout is an appropriate pre-workout MWOD. The bottom line – be less concerned about when to do the MWOD and be more concerned about addressing your tissue health and range of motion problems. Above all else, the MobilityWod is about improving your capacity to be in a good position during movement to improve performance and avoid injury.

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

The primary goal of the MWOD improvement of athletic performance. This can be wattage, poundage, time, reps, whatever. You will know its working because you can track your mobility progress through your gains in performance. The MWOD has also proven to be effective for people who have chronic movement-based pain. For these athletes, pain resolution is also a sign that the MWOD is working and you are making good progress.

Yes.

Yes. The MobilityWod program has often been described as self-inflicted torture. But, don’t be foolish – if you think you are injuring yourself, STOP. Don’t over do it. More is not necessarily better.

Yes. We drink champagne every Friday.

TJ Murphy of Competitor Magazine complied a great list of MWODs for runners here: http://running.competitor.com/2011/08/injuries/the-10-best-mobility-workouts-for-runners_36329