Rambling about mobility, or DROM work
I've been doing more mobility work, either in the form of routines similar to Maxwell's, Sonnon's WW, or Tsatsouline's Super Joints or Resilient.
It makes me feel "better" than if I didn't do it. I would really like to check out the Magnificent Mobility and Inside-Out products to see what they are saying, but can't bring myself to buy them right now.
One thing, though, that stands out.
The listed routines, i.e. Maxwell's Joint Mobility and Recharge, and Sonnon's Warrior Wellness, and to a lesser extent, Pavel's material, work from the top down, starting with your head and ending with your feet (edited to say "feet")
I've never quite understood why. For me, it makes sense to start at the extremities, the hands and feet and head, and work your way inward, or even in the middle and work your way out.
The feet, in particular, are often de-emphasized, except in the WW routines. I think this is a mistake, as ankle mobility and stability has a direct impact on the knees and hips, and I wouldn't neglect taking the toes through the ROM they are capable of performing.
My re-ordered DROM "Outside-In" stuff looks more like this:
head -> fingers/wrists -> toes/ankles
elbows -> shoulders
Going from the core out:
hips core spine
The other thought is how to add prehab movements and/or postural correction movements into the mix, since I think the core of a DROM routine should be pain-free joint movements.
So, DROM -> Prehab/Postural Correction -> Dynamic warm ups/movement prep
Any thoughts or comments on this?
I know that many of you have seen the stuff I haven't.
the proximal -> distal order makes the most sense to me i think (yes, i intentionally avoided saying core to extremity) only because of generating warmth... that said, i can see the distal -> proximal being better because it's easy to neglect the ankles/wrists/feet/hands because they're such a pain in the ass (bad analogy in this case, I guess), so performing them first will more likely result in more attention and better work.
on the barefoot thing... right on in the absence of big loading since pretty much everyone i've run into has some kind of arch deficiency, and some are like me with fully collapsing ankles, so loading without support = 15 pounds of fudged up all the way up the legs and into the back at least.
Yeah, it's all probably 6 one way, half dozen the other.
Why all the fucked up feet?
I've been doing more and more training barefoot. Of course, this is because basically I'm lazy and don't want to put on shoes in my basement gym. Soon, when it warms up, I'll just be training in tighty whiteys.
Look out for that vblog.
Cool topic I hope more people chime in. My 2 cents:
I don't have a whole lot of depth in this subject as I've only seen and read 1 or 2 things in each category.
Joint mobility - Pavels Super Joints
-2 Core Performance books
-The New Rules of Lifting has a movement prep routine also
-Eric Cressey, Bill Hartman and Mike Robertsons different articles on T-nation and respective websites ( I would say this falls under all 3 categories?)
If I had the money availible I'd love to buy Magnificent Mobility, Inside/Out and possilby even the Z-Health stuff.
I guess I've always done it in this order more because I never though about doing it in any other order:
1. movement prep type stuff to serve as part of my warmup
2. joint mobility
3. Prehab stuff
I typically would only do 2/3 on training days but on a rest day like today I'm planning on going through all 3. I guess my joints are so messed up that I felt any pain doing it in the order I described and I definitely feel like the movement prep stuff is "easier" than the prehab stuff.
when I think movement prep I think of things like:
dragon walks (old martial arts term but I can't remember the actual name)
inverterd hamstring walk
When I think of prehab I think of things like:
Prone trap raises
band dislocates (though I guess this could be joint mobility as well)
In reference to joint mobility:
I think the top down method (partly) is for you to remember easily if you don't have the book/list in front of you. When you run PT in the Army that's the easiest way not to "miss" a movement. Rather than skipping around and possibly missing something.
So top down looks something like this:
neck ->shoulders -> wrists -> hands ->spine ->hips -> knees -> ankles -> feet
With the approach you outlined it'd be easier to miss one if reciting from memory?
Where do you lump band traction in with? I've been doing it as my post workout thing kind of lumped in with joint mobility though I know in the Dave Tate article he does it pre-workout.
Thought it was:
head & shoulders-knees & toes-knees & toes (repeat)
eyes & ears & mouth & nose
head & shoulders-knees & toes-knees & toes
could be wrong
I put band traction in either warm-up or prehab category.
I've actually found a very cool movement for prehab for the shoulders that involves both stretching and strengthening in the far range ROM, that I'm experimenting with.
Drop me a PM and I'll send you the link to the vid. It's just a combination of some things that seem to work real well, and I'm still working out the kinks and getting a good feel for how it works longterm.
Oh and about feet:
I typically squat and deadlift in my old wrestling shoes. I wear my Nike Free's in the gym otherwise. Barefoot it if I'm working out at home or at Crossfit Challenge. I've been very flat footed for as long as I can remember although I didn't really realize it until I went to a specialty running store and the guy was like "wow you have really flat feet!" Drill SGT's during basic training said similiar things.
Anyway, back to the point, over the past year+ I've started doing the following things:
- Tried to change the way I walk/run- I realized I used to walk on the edges of my feet a lot and my running style was to slam my heel in the ground as hard as I could.
- Wearing shoes with less support/cushioning - I used to love Nike Shox because I liked the way they looked. Then I was told I should wear arch supports. Then after reading about feet a little bit I decided I'd try out the Nike Free shoes and have no had them for 1year +
As a result I have now started to get a arch in my foot that I only noticed a few weeks ago.
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