[quote]bruinsdmb wrote:
I’m glad you’re so excited about this stuff…most people aren’t. I would also recommend buying M/M and/or I/O DVDS, and just keep reading and learning. As you move along you’ll find out what works. For now start out with what you know. Don’t overdo it and make your whole workout “prehab” based, but you can utilize warmups, rest periods, and the end of your workouts for this stuff. good luck.
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Very good point with not going overboard with this stuff. I’m thinking of keeping stretching and all that stuff outside of the gym since when I’m in the gym, I’d hate to sit down and do this stuff haha. I’m thinking of doing wrist stretches I mentioned earlier and wall slides at the end of a couple workouts every week for like literally a couple minutes.
Then, I will do foam roller work 2x a week at night. Next week I’m planning on buying a foam roller from EliteFTS and doing work according to this article:
Also, I haven’t looked at the hip mobility articles yet but will look at them and then incorporate that stuff either with the foam roller work or at the end of workouts. Or maybe I get enough hip work with the last couple articles I mentioned. Not sure if it makes a difference when I do it.
These are some improvements I’m planning on making but am interested in feedback on these ideas or more info anyone may have.
I guess it didn’t turn out well but I actually showed a link to that article in my most recent post. My questions still stand if anyone can help since I couldn’t find the answers in the article or the discussion following it.
I guess it didn’t turn out well but I actually showed a link to that article in my most recent post. My questions still stand if anyone can help since I couldn’t find the answers in the article or the discussion following it.[/quote]
I’m thinking of doing wrist stretches I mentioned earlier and wall slides at the end of a couple workouts every week for like literally a couple minutes.
Then, I will do foam roller work 2x a week at night. But, I searched everywhere and couldn’t find info about how long to do each specific roller stretch. Can anyone tell me about that?
On another note, does anyone have experience with using this article? http://www.T-Nation.com/...05-085-training. If so, how often should conventional stretching be done each week and maybe even how long should they be held for each time?
I haven’t looked at the hip mobility articles yet but will look at them and then incorporate that stuff either with the foam roller work or at the end of workouts. Should I do that or do I get enough hip work with the stretching article and foam roller article?
Not sure what you mean by roller stretch? Are you talking about this article (shit can’t find it now)? I have never used a foam roller, but you would want to go slow, progressing about an inch a second, and like they say pausing on the really tender areas and breathe through it. Then keep moving when the tenderness subsides. These tender areas can be just that, or trigger points. If they seem to �??light up�?? or shoot sensations to distant areas, hold until it subsides. If it doesn�??t after 30-60 seconds, just move on and work on it again next time.
Static stretches can be held for any number of seconds, typically the 15-30 second range is advised for static techniques. What is important is repeating the stretch (do a search for golgi tendon organ). So do each stretch one time for 15 seconds and then repeat again 2-3 more times. You can even do this in a circuit type setup, switching between flexor and extensor. Really you can stretch everyday, I like to do so before bed, it really helps me relax and sleep better. However some muscles may need to be stretched more frequently than others depending on daily activities and current posture. In your case just keep it simple and do it when you can, at least 1-2 times each week.
The hip mobility article you mentioned is a great article but unnecessary for you at this point. The stretches and foam work should be plenty for now.
Are you going to be lifting weights in between all this lifting to prevent injury?
[quote]IronDude17 wrote:
bruinsdmb wrote:
Sorry what were your questions?
I’m thinking of doing wrist stretches I mentioned earlier and wall slides at the end of a couple workouts every week for like literally a couple minutes.
Then, I will do foam roller work 2x a week at night. But, I searched everywhere and couldn’t find info about how long to do each specific roller stretch. Can anyone tell me about that?
On another note, does anyone have experience with using this article? http://www.T-Nation.com/...05-085-training. If so, how often should conventional stretching be done each week and maybe even how long should they be held for each time?
I haven’t looked at the hip mobility articles yet but will look at them and then incorporate that stuff either with the foam roller work or at the end of workouts. Should I do that or do I get enough hip work with the stretching article and foam roller article?
Not sure what you mean by roller stretch? Are you talking about this article (shit can’t find it now)? I have never used a foam roller, but you would want to go slow, progressing about an inch a second, and like they say pausing on the really tender areas and breathe through it. Then keep moving when the tenderness subsides. These tender areas can be just that, or trigger points. If they seem to �??light up�?? or shoot sensations to distant areas, hold until it subsides. If it doesn�??t after 30-60 seconds, just move on and work on it again next time.
Static stretches can be held for any number of seconds, typically the 15-30 second range is advised for static techniques. What is important is repeating the stretch (do a search for golgi tendon organ). So do each stretch one time for 15 seconds and then repeat again 2-3 more times. You can even do this in a circuit type setup, switching between flexor and extensor. Really you can stretch everyday, I like to do so before bed, it really helps me relax and sleep better. However some muscles may need to be stretched more frequently than others depending on daily activities and current posture. In your case just keep it simple and do it when you can, at least 1-2 times each week.
The hip mobility article you mentioned is a great article but unnecessary for you at this point. The stretches and foam work should be plenty for now.
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Great! Thanks for the help. Yea I’ll stretches 2x at night watching TV or whatever and same with foam roller on two other nights. For both traditional stretching and roller stuff, I’m planning on doing just 1 exercise per body part (2-3 sets though for each one). Thanks again everyone! If anyone has anything else to add, please do.
I perform a mobility circuit once a week, since I’ve suffered many injuries(among which herniated disks, torn meniscus, deltoid tears and lots a’ inflammation).
This circuit, along with foam and tennis ball rolling, less carbs and more low-intensity cardio have been the main reasons that I can still go on.
It’s a very long lost, and I don’t always perform all drills though.
When I’m extremely beat-up, I mostly perform only this program and low-intensity cardio for a week or 2, and then gradually return to lifting heavier weights.
ACCELERATION/SPRINT TECHNIQUE
Mobility(perform 20 reps per movement, 1 or 2 rounds, depending) :
So I got my foam roller recently and did mainly leg work to try it out. I have been going slowly over the muscles about 4-5 rolls (1 roll = 1 rep down and 1 rep up). When I’m rolling, it’s not like I start crying or anything but I definitely feel the pressure of my entire body balancing on a piece of foam which I assume is normal. After the session, my legs feel just overall more relaxed. A few questions . . .
Are you supposed to repeat each muscle with like 2 sets like static stretching with like 30 sec break as opposed to just one?
How do you feel when you finish the session? (just so I know that I’m doing it correctly)
How long does the session take?
I’ll keep rolling and I feel good I started doing it. Thanks in advance for any advice!
These are subjective questions and so are the answers.
You can, but one “set” should be plenty for each muscle. Remember this is preventative. No you don’t have to wait like the stretches, but for the sake of pain you may want to.
You should just feel relaxed. The more tender and painful the session was, the more relaxed and “stoned” you will feel. There should not be any residual pain after you are done.
Depends on what you are working on. One time a week should be plenty, so if you broke it up into two sessions, say doing upper body in one and lower body in the other it will cut down on the time each session takes. Just a rough guestimate would be 15-20 minutes each session.
Don’t really count sets or reps, just roll until it feels better/less pain. This may mean taking a break in between 30 sec. sets though. Don’t just go through the motions, hold it and roll slower in the “hot spots”. It depends how many muscle groups you roll, but it shouldnt take more than 5-10 mins.
[quote]chriscarani wrote:
These are subjective questions and so are the answers.
You can, but one “set” should be plenty for each muscle. Remember this is preventative. No you don’t have to wait like the stretches, but for the sake of pain you may want to.
You should just feel relaxed. The more tender and painful the session was, the more relaxed and “stoned” you will feel. There should not be any residual pain after you are done.
Depends on what you are working on. One time a week should be plenty, so if you broke it up into two sessions, say doing upper body in one and lower body in the other it will cut down on the time each session takes. Just a rough guestimate would be 15-20 minutes each session.
Hope that answers your questions.
[/quote]
I feel like I understand it more. I know this isn’t rocket science but just trying to get the most out of it that I can. I think I will split it up in two sessions (upper and lower body) and just stop each motion when I feel comfortable.
At first, I would think it may be a little bit difficult trying to judge the difference between typical discomfort of lying on foam vs. actual pain. But, I’m sure only experience can help that. Thanks for the response!
Don’t really count sets or reps, just roll until it feels better/less pain. This may mean taking a break in between 30 sec. sets though. Don’t just go through the motions, hold it and roll slower in the “hot spots”. It depends how many muscle groups you roll, but it shouldnt take more than 5-10 mins. [/quote]
Good point on not concentrating on counting. I’ll focus on just stopping when I think I can’t stimulate any more possible pain or “hot spots”. Thanks for your help!
[quote]IronDude17 wrote:
chriscarani wrote:
These are subjective questions and so are the answers.
You can, but one “set” should be plenty for each muscle. Remember this is preventative. No you don’t have to wait like the stretches, but for the sake of pain you may want to.
You should just feel relaxed. The more tender and painful the session was, the more relaxed and “stoned” you will feel. There should not be any residual pain after you are done.
Depends on what you are working on. One time a week should be plenty, so if you broke it up into two sessions, say doing upper body in one and lower body in the other it will cut down on the time each session takes. Just a rough guestimate would be 15-20 minutes each session.
Hope that answers your questions.
I feel like I understand it more. I know this isn’t rocket science but just trying to get the most out of it that I can. I think I will split it up in two sessions (upper and lower body) and just stop each motion when I feel comfortable.
At first, I would think it may be a little bit difficult trying to judge the difference between typical discomfort of lying on foam vs. actual pain. But, I’m sure only experience can help that. Thanks for the response!
[/quote]
The guy who just posted made a good point, but you may have muscles or areas that are not tender, and as you keep doing this they will eventually go away. In that case you will want to go through the motions so to speak. Once again this is preventative so the goal is to prevent these tender areas from becoming just that and or turning into Trigger Points.
On the other side of that coin, if you have contractures, fibrosis and Trigger Points, you may not be able to get the tenderness and pain to subside in one session, no matter how many breaks you take. It may take a dozen sessions to be able to reach that point. So using “sets” is a useful guideline to go by, but like all guidelines you shouldn’t be restricted by them.
Remember this rule about pain and any type of soft tissue manipulation. If the pain does not begin to subside or go away with 15-30 seconds you are either pressing too hard, or you are pressing on a nerve. If the pain subsides (it may not completely go away) when you hold that point or when you come back to work on it, then you are safe.
With the foam roller you are working on a broad surface so the chance of you working on any danger zones is not likely. Just be careful around the groin region for ye that, and less obvious reasons, the back of the knee, and the armpit region.
The guy who just posted made a good point, but you may have muscles or areas that are not tender, and as you keep doing this they will eventually go away. In that case you will want to go through the motions so to speak. Once again this is preventative so the goal is to prevent these tender areas from becoming just that and or turning into Trigger Points.
On the other side of that coin, if you have contractures, fibrosis and Trigger Points, you may not be able to get the tenderness and pain to subside in one session, no matter how many breaks you take. It may take a dozen sessions to be able to reach that point. So using “sets” is a useful guideline to go by, but like all guidelines you shouldn’t be restricted by them.
Remember this rule about pain and any type of soft tissue manipulation. If the pain does not begin to subside or go away with 15-30 seconds you are either pressing too hard, or you are pressing on a nerve. If the pain subsides (it may not completely go away) when you hold that point or when you come back to work on it, then you are safe.
With the foam roller you are working on a broad surface so the chance of you working on any danger zones is not likely. Just be careful around the groin region for ye that, and less obvious reasons, the back of the knee, and the armpit region.
[/quote]
I just got done my upper body routine of 6 exercises from Cressey’s article. I think it went well and I didn’t feel pain afterwards but I’m not sure what to expect so it’s hard to tell. It would be very helpful to see these exercises in action to make sure my technique is right.
The only problem that I found was when I was working on the thoracic spine and ended up going onto the lumbar a tiny bit. I got up to look at the article right next to me for directions and saw some spots that prevented me from reading well. But, I assume that was due to just hitting right below my mid-back before rolling upwards. Other than that, I felt fine afterwards.
Does anyone know if there are these exercises on video floating around?
Thats a thread with links to some terrific videos on how to do it. You can use a foam roller or a rolled towel to do the same as the pool noodle. Start just below the scapulae and hug yourself. No need to force yourself back beyond a comfortable rang of motion, take it slow at first, sometimes your back may even crack. Also avoid doing the tennis ball thing if you lack general bulk as you can do more harm than good.
Bird dogs and Side Bridges are key in lower back health. Do bird dogs holding each rep for 8 seconds(don’t need to time it), by the tenth you may be shaking to stabilize. Keep the knee bent 90 degrees if you wish to emphasize glute activation. Side bridge the mcgill way with the not grounded foot in front of the other. I like to side bridge 20 seconds a rep and do three reps usually a side. Stretch your hip flexors before performing them.
Do wall slides before each workout or even on a daily basis for one set. This exercises benefits are incredible as you grease the movement.
For the elbows, spread apart an elastic or elastics with your finger tips(and thumb). This’ll work the reverse motion that usually never gets worked in a daily basis as we always grip things.
Foam rolling; do it daily at first and then slow it down once you get muscles decently tension free only requiring every other day maintenance. For the quads stack your non working leg onto the back of the working one, this’ll rid quad knots, tension and whatever like no ones business. Use two taped tennis balls to get into areas in the thoracic spine. Place them against a wall and lean into them or do it with the ground if you have decent muscle mass.
Static stretch the piriformis, hip flexors and upper traps before training and after.
Invest in magnificent mobility, it’ll increase your flexibility so fast when done regularly. It took me from barely being able to crouch and hurting my back at work due to excessive flexion to my hamstrings killing when I crouch for extended periods of time.
I like that video on stretching the thoracic spine. I’ll try that next time I do foam rolling for the upper body. I’ll just have to make sure to not have it go below the mid-back. I do prone bridges 2x a week and have been doing wall slides about 2x a week. Spreading the elastic band is a good idea . . . I just have to find one. Would you suggest just like a couple sets of 20 for those? Thanks!