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I do most of my mobility after I workout. I have been hearing that most (not all) Mwod workouts are good to do before working out so that you have better ROM. I wanted to know the most effective time to mobilize. I understand mobilizing before working out so you can get into better positions but when is the best time to make permanent changes? Should you do it before and after? And what about the 10 minute test? Save those ones for after?
Some depends on what you are doing for mobility.
Some MWods should not be done before a workout. These are noted in the video.
New range is messy range.
If it is a restriction that you’ve had for some time it may take some time for you to hold the changes.
You may need multiple mobility sessions during the day in the beginning. The time you are able to hold the changes will increase as your body learns the new positioning.
A 10 minute squat test should be done at a completely different time.
After a workout you are tired and this can impact it.
These should not be done prior to a workout.
From the FAQ When should I do the MWOD
So how do you create permanent changes in mobility, range of motion, muscle tightness, and adhesions?
Are you consistently working on the areas where you are not seeing change?
Have you focused on these areas for an extended time?
Some areas may take some time for lasting change especially if it is something that is not a new issue.
First you need to identify the cause of the restriction.
Next address the cause. Symptoms will continue to show until the cause is addressed.
A general definition of SMR is goals of increasing flexibility via the general decrease of muscular adhesions.
Some mobilizations are done post workout because of what is impacted or changed with the mobilization.
New range is sloppy range and a workout is not a place to work with new ranges for the first time.
The goal is lasting change. Mobilizing post workout is proactive work for the next day. Undoing the impact of a workout or of sitting for a time, traveling to a meet, race, event etc.
Mobilizing at different times of the day is need for areas that need alot of work.. The muscles/tissues need the stimulation/reminders of the changes. It takes time to build how long the changes hold.
Same thing as changing technique/mechanics of a skill. In the beginning it takes alot of reminders and cues about technique. It takes time to perform the changes in technique in all environments (fresh vs tired, practice vs competition)