- Place the dynamic cup on the hip bone and move the cup towards the sacrum. Repeat the movement 2-3 times back and forth. Then leave the cup on the hip or sacrum for 1 min.
- Divide the buttocks into 3 sections, outer (towards the hip), between (from the buttock to the iliac crest) and the inner line (up to the sacrum). Move the cup up and down and repeat the movement 2-3 times on each section.
Cupping Program for CrossFit Athletes
Hard recovery pays off
Training multifunctionally is fun, and demanding. Make your hard training more durable by not cheating with prehab, warming up or slowing down. This program is uniquely developed for CrossFit and serves as an alternative to other prep and/or downsizing options such as the use of foam rollers, massage ball and massage gun. The session is for you who want to optimize your recovery, get rid of slag products and improve mobility and endurance. Or to help tired and overworked forearms and traps to relax.
In CrossFit, the areas around the shoulders, knees and hip flexors are strained and used frequently. To minimize the risk of injury, it is beneficial to use this program as a warm-up before the hard physical exertion that awaits.
Introduce cupping as a recovery method for your workouts and experience the difference in the next metcon!
Use Dynamic cup, Dynamic mini and Static cups + the body oil
Cup buttocks
Cup thighs
- Pull the dynamic cup from knee to hip. Divide the front and back of the thigh into three parts, inside, middle and outside. Move the cup these areas up and down 2-3 times in each place.
Cup knee
- Place a static cup on the inside of the knee and one on the outside. Let sit for 2-3 min.
- Use the dynamic mini cup and move it around your knees so that you can access muscle attachments
Cup underarms
- Place a static cup on the bottom of the forearm and one on the top. Let it sit for 2-3 min.
- For even better flow in the arm, work with the dynamic mini cup. Pull the cup from the wrist up towards the elbow a few times, then let the cup sit at the elbow for a few seconds.
Cup shoulders
- Place the static cups on top of each shoulder (trapezius) and let them sit for 1-3 min.
- Move the cups to different places on the shoulders and around the neck if necessary.
Cup back
- Place the static cups on each side of the spine, in the lumbar spine. Let them sit for 2-3 min.
- Then pull the dynamic cup along the edge of the pelvis out towards the hip, so that you reach the top of the gluteal muscle. Pull back and forth a couple of times on each side. If you are cupped by someone else – let the dynamic cup be pulled along each side of the spine muscle, from the pelvic edge up to the neck.