Category Archives: Boot Camp Injury Prevention

You do NOT want to be this flexible.

Remember gym class in junior high?  Nothing like Portland Boot Camp, eh?

Back then we were told to stretch before we ran so we’d be “warmed up”.  And to this day, many people still believe this is a good idea.  It increases your flexibility and mobility right?  Well, it sounds eminently logical.  But, unfortunately, it just isn’t true.  Turns out stretching before working out is not only ineffective — it might even injure you. (That’s why we stretch AFTER class)

So why did we do it?

Well our gym teachers wanted us to be flexible.  Flexibility refers solely to range of motion.  Instead, what we want…what will make us stable and ready for a proper workout… is…

Mobility.

Mobility refers to having stable joints which are ready for the demands of dynamic tasks.  Dynamic or intense moves, like we do in boot camp.  Just because a person is hyper flexible, it doesn’t mean their body is ready for intense, dynamic workouts.  In fact, without mobility, extreme flexibility can increase the risk of injury.

And that’s why we don’t stretch before boot camp.  What we do before class is mobility drills.

Here are a few basic ones we use in boot camp which you can use right now. (If you are a boot camper you probably know many of these)

1. Neck Rolls.  Roll your head side to side in slow motion – gradually increasing your range of motion.
2. Arm Circles.  Move your straight arms in slow circles alternating them.  Hands go from straight overhead to straight down your sides as you swing them in a circle.  Gradually increase your speed as the joint warms up.
3. Hip Circles.  Rotate the hips in a small circle working the hip joints and spine.
4. Knee Circles.  Rotate the knees in a small circle, clockwise for about 25 turns then counter clockwise for another 25 or so.
5. Hip Swings. Swing the knee up to the chest and then swing the leg back behind you.  Slowly at first, but then picking up speed.
6. Angry Cat/Camel:  On all fours, arch the back up into an upside-down “u” shape and then raise the hips and head as the back drops down into a “U” shape.  See the picture below.  It’s tough to describe!

The advanced moves we use, I learned from several trainers and courses.  The best one is from an amazing professional named Eric Cressey.  Eric trains Major League Baseball players and keeps them flexible, strong and most importantly, MOBILE.   About a year ago, Eric sent me a review copy of his comprehensive mobility DVD called “Magnificent Mobility”.

And let me tell you…it is awesome.

If you want to be more mobile (trust me, you do) and reduce body pain, fatigue, and stiffness… then I suggest you grab a copy for yourself.  It covers all the angles.  And you can use the moves to address your SPECIFIC needs before you start boot camp.  If you show up 15 minutes early to class and do the specific moves you need, you’ll be ready to rock.  And it will take you a bit deeper than we go in boot camp too.

And if you are not a member of Portland Boot Camp, you can use the mobility drills to increase your mobility no matter what your current condition or skill level.

I give this one my highest recommendation.

A giant double thumbs up.  It’s endorsed and used by the best and most respected trainers in the industry.  And now you can grab your OWN copy here ==> Magnificent Mobility

Now just so you know, it isn’t a slick DVD from some giant manufacturer, it’s kind of “homey” but it get straight to the point and tells you everything you need to know.

Enjoy your mobility!