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Old 10-30-2009, 07:04 AM   #11
Garrett Smith
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Quote:
Originally Posted by Derek Weaver View Post
What exactly makes that better than foam rolling? Is the ball firm?
Different sized balls to get into certain areas more effectively.

They are air-filled, yes, so with the hand pump one can increase/decrease their firmness depending on what is desired/needed.

I find them much easier to "relax" on, and results in terms of muscle response seems to come much more quickly.
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Old 11-18-2009, 01:17 PM   #12
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Diesel just posted this great lower back pre-hab warm up. I did it this morning and it is solid

http://www.dieselcrew.com/lower-back...back-injuries/

Sample Mobility Workout
1. Side to Side Shoulder Bridging 1 min
2. Birddogs 8 each side
3. Full Body Circles 8 upper / 8 lower
4. Seated Hamstring Stretch 5 each leg
5. Glute Stretch 10 sec each leg x 3

I am going to throw some other stuff up as well.
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Old 11-18-2009, 01:41 PM   #13
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I also really like the 2 warmups from Eric Cresseys book Maximum Strength.

I've been doing the Defranco stuff but I find for days where it's not just lower body or upper body it is a bit time consuming.
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Old 12-07-2009, 04:28 AM   #14
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Wall Hip flexor mobilization drill

I've used this a few times since Eric posted the vid and I have to say I like it, I prefer keeping the reps low ~6 per leg.

http://ericcressey.com/exercise-of-t...r-mobilization
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Old 12-13-2009, 08:43 PM   #15
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Restoring the cervical curve and reducing forward head posture with simple head weighting and proprioceptive training:
http://www.haloposture.com/PettibonReport.pdf

5# head weight available here:
http://store.titleboxing.com/necstreb.html

I need work on this, I personally have a lower cervical curve reversal. Now that I've figured out my mid-back pretty well, my neck is the next major issue I'm working on. Instead of the wobble chair used in the study, I will likely do some simple joint mobility stuff from Z-Health, along with walking barefoot/Vibram, all with the headweight on.
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Old 12-21-2009, 08:02 AM   #16
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Just for a data point, I find that the Agile8 and Simple6 work very well for me. I also add Ido Portal's scap mob and rotator cuff sequences to the simple6 when I am benching heavily.

That's like 20 minutes of warm ups for 3-5 heavy sets of benching, but it's worth it to me.
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Old 12-21-2009, 08:10 AM   #17
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What is Ido portals scap mob and rotator cuff sequences?
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Old 12-21-2009, 08:13 AM   #18
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Ido's got vids of them up on youtube.
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Old 12-21-2009, 08:44 AM   #19
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The Agile 8 and Simple 6 look killer. I've been doing Dutch Lowy's warmup for a while mixed in with some things from Magnificent Mobility and it has been working wonders for me so far.
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Old 12-21-2009, 09:55 AM   #20
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Ido's Scapula Mobilization Routine on his blog (with embedded video)
http://idoportal.blogspot.com/2009/0...sequences.html

And his "Basic Shoulder ROM and Stabilization Routine" on youtube
http://www.youtube.com/watch?v=1YHIV4a81Os
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