If you’re anything like me your time in the gym is for working out. You know you should stretch and mobilize after class but it rarely ever happens.
It’s one of those things that we all know we should be doing but it’s very often overlooked since it’s really not very exciting.
Kind of like a check-engine light in a car, we’ll deal with it when the issue arises.
The problem is that just like a car, a little bit of maintenance work can go a long way in helping to make sure everything continues to run smoothly for the long haul.
Now just because it doesn’t get done in them gym doesn’t mean it can’t get done.
One of my favorite hacks is to keep a few simple mobility tools at home near where I watch TV. They don’t take up a lot of space, they’re inexpensive, and they’re a solid addition to any home gym.
Keeping these tools near the TV does a couple things.
It allows me to be productive during an otherwise unproductive time and it makes mobility work less boring since I can watch a show while putting in some quality mobilization & stretching.
In no particular order, the mobility tools that we typically recommend are the following:
Foam Roller
Foam rolling is a great way to alleviate soreness (although it might not feel like it at the time), it reduces inflammation and aids in the muscle repair recovery process.
For home gyms I would recommend either a TriggerPoint Grid or the 321 Strong which is very similar to the TriggerPoint but slightly more affordable.
Lacrosse / Massage Balls
Using a Lacrosse or Massage ball is a great way to target some areas that foam roller can’t reach. It can also help increase joint range of motion and increase blood circulation to help promote the recovery process. If you’ve ever had a knot in your back using a lacrosse ball can make a world of a difference.
For less than $20, Defining Strength sells a set which includes a Lacrosse Ball, a Peanut Massage Ball (basically two lacrosse balls connected), and a Spiked Ball. The Peanut Massage Ball in is great for getting into the upper thoracic & neck area. I’ve seen companies sell a single peanut ball for $25 so the set for under $20 is really a great deal.
Massage Stick
A massage stick is basically a foam roller with handles. Typically they’re used on the legs and are great for hitting your quads, hip flexors, IT band, and calves. They can also be used on neck and trapezoids without to much effort.
The original massage stick is by a brand called TheStick, it’s been around forever but in my opinion it’s a bit over priced for what it is. There are much more affordable options that do the same thing, for example Idson is about $9 vs. TheStick which is $42.
Stretching Strap
If you’ve spent any time in Physical Therapy you are probably very familiar with stretching straps. Typically we used bands at the gym because we have an abundance of them. If I had to chose between the two I would go with the strap 10 out of 10 times. Since it’s nylon it won’t stretch on you so you don’t need to worry about it slipping and hitting you like a slingshot, and it also has loops built into it which you can use for additional leverage.
There are two options that I recommend for straps, the first being the OPTP Stretching Strap which is about $15 but also includes a stretching guide and App with demo videos and a timer to help guide you through how to use it. The second option is by a company called Trideer which is about half the price and doesn’t include a guide or app.
