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Old 11-13-2008, 09:05 AM   #3
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

I can't comment on the yoga thing other than what has already been said. I've never done it except for a DVD and didn't particularly like it.

I'd like to add that using the foam roller should be just a part of your routine like the dynamic movements and stuff are for you pre-workout. Or buy one at home and devote 10-20 minutes to it a few times a week.

If I'm doing it at the gym I'll set my interval timer to go off every 20 seconds, so that way I know when to switch, if I'm at home I'll just do it as I'm watching TV focusing on hot spots. I like to do it from low to high just so I know I don't miss any places.

At the gym the following routine takes ~10 minutes:
Foam roller 15-20 seconds per part focusing on hot spots:
quads, IT bands, adductors, hip flexors, thoracic extension (1-5 reps per segment), chest, lats
Teniss ball progressing to a lacrosse ball: 15-20 seconds per part
arch rolls, calves, glutes, infraspinatus,
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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