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10-30-2009, 06:04 AM
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#11
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Senior Member
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,369
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Quote:
Originally Posted by Derek Weaver
What exactly makes that better than foam rolling? Is the ball firm?
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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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11-18-2009, 12:17 PM
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#12
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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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.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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11-18-2009, 12:41 PM
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#13
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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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.
__________________
"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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12-07-2009, 03:28 AM
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#14
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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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
__________________
"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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12-13-2009, 07:43 PM
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#15
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Senior Member
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,369
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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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12-21-2009, 07:02 AM
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#16
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Senior Member
Join Date: Oct 2006
Posts: 1,288
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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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12-21-2009, 07:10 AM
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#17
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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What is Ido portals scap mob and rotator cuff sequences?
__________________
"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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12-21-2009, 07:13 AM
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#18
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Senior Member
Join Date: Oct 2006
Posts: 1,288
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Ido's got vids of them up on youtube.
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12-21-2009, 07:44 AM
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#19
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Senior Member
Join Date: Sep 2009
Location: Cleveland, OH
Posts: 377
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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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