How Much ROM Is Enough?
Five rounds for time of:
20 Renegade Rows (40/25)
200 m Run
10 Dips / Ring DipsHave you thought about it? You see people all over CFLA mobilizing, stretching, rolling around on foam rollers and lacrosse balls to increase their ROM (range of motion). Have you ever asked yourself the question why? I mean really… do you stretch just because you’ve heard it’s good for you, or because for the couple of minutes you do it twice a week actually do feel good (when you’re done)? And what, exactly, should you be able to do with the flexibility you gain? Once you’ve gained some, how do you know how much is enough? Do you look at someone that is “really flexible” in the gym and think that you should be able to do that (splits, pancake, etc)? Or is there some number in a book somewhere that gives you the “right” answer for each joint in your body?
Is it possible that it’s much simpler than that? Could your ideal ROM be determined by your functional ability to perform various functional movements… like the squat, deadlift, or overhead press? And, if you’re competing at higher levels in CrossFit or need more ROM for specific movements in your sport, those movements dictate your requirements? If so, then it’s probably slightly different for everyone. Can you squat easily? If not, what holds you back? Can you bend over with an arched back and slightly bent knees and pick something up off the floor without losing your midline stabilization? If not, what holds you back? You’ll find your own answers, and those will help you determine where to put your efforts for the 5 minutes you spend each day mobilizing.
In the video below from the mobilitywod, K-insightfullyfunctional-Star discusses this topic – insightful to hear the thoughts of a guy who’s treated ROM issues in tens-of-thousands of athletes. Watch it. Worth it!