Saturday, May 9, 2015

recovery !!

Working out can take a HUGE toll on your body. You need to take care of it or eventually injury will strike. In order to take care of your body you need to add mobility training into your workouts. What is mobility training? This might be BRAND new for you and that's great!! I am going to explain what you need to do !
What is mobility? Is it the same as flexibility?
Mobility refers to our ability to move freely without stress on the body. Our flexibility is dependent on the range of motion of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa. So as we age our mobility becomes more important. The ageing process can take its toll on the body, so it is important that we stay mobile and supple to combat this.
What are the main benefits of mobility training?
Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture. Mobility training can alleviate 'everyday' aches and pains as well as improve our body awareness.
It is never too late to start mobility training. Your mobility is always something you can improve. In terms of results, this will initially be something you feel rather than see. You might feel a little less stiff but the key is to be consistent with your mobility training. Over time you should see an increase in your range of motion and perhaps improvement in your performance in other activities.
Conditions such as lower back or knee pain, plus some forms of arthritis, can benefit from mobility exercises. However, it's important to remember that they should always be performed within a pain free range.
Mobility training can be used as part of your warm-up for your workout, or you can use it within your training in the form of active rest. The exercises can also be used to recover from other forms of training.Below is a list of basic mobility drills you could perform once per week to get you started with mobility:
Groin/Hip Mobility Drill.
-Stand with palms against a wall at shoulder height. Keep feet pointing forward and swing right leg in a pendulum motion. Gradually increase the range of comfortable motion. Perform this drill for ten repetitions, three times on each leg.
Hamstring Mobility.
-The hamstring mobility drill is similar in fashion to the hip mobility drill above, the only difference will be that instead of swinging side to side in a pendulum motion you will be swinging your leg forwards and backwards. Again, gradually increase your range of motion and be sure to keep your body in line and contract your core throughout.
Internal Hip Rotation.
-Lie on your back. While keeping your feet on the floor, bring your knees towards each other by actively rotating your femurs. Repeat this drill 3 times, holding the stretch for 15-20 seconds at a time.
Ankle Mobility.
- Assume an all fours position, in a bear stance so that you have two hands flat on the ground and are up on your tip toes. Cross one leg over the other and distribute your weight on to your flat bottom foot. Rock forward and backwards from your heel through to your toes and back. Perform this exercise 10 times on each leg.
Quadroped Thoracic Rotations (for back and shoulders).
-Begin in a four legged position, and place one hand behind your head. Keep your core braced and rotate your upper back downwards bringing the elbow of your elevated arm down toward the elbow of your bracing arm. Reverse the motion until the elbow is pointing towards the ceiling (or as far as you can go without rounding your lower back) Repeat 10 x 3 sets on each side.
Scapular Wall Slides (for back and shoulders).
-Begin by standing with your back against a wall with correct posture. Raise arms out to your sides so that your forearms rest vertically against the wall. Maintain this contact throughout the exercise. Slide your arms up until your arms are straight and then back down all the time focusing on pulling your shoulder blades together and down. At the bottom of the movement bring your elbows into your body and squeeze your shoulder blades together.
Squat to Stand (for full body stretch).
-With your legs shoulder width apart, hinge through the hips, bend your torso over and grasp your feet with arms outstretched. Descend into a full squat position, dropping your hips as far as you can while keeping your arms straight. Return to the start position maintaining correct form.
It takes a focused and consistent effort in order to make any progress towards achieving superior suppleness. Minimal effort will only maintain your current level of mobility and flexibility at best. And putting in no effort allows you to be swept away by the current into postmortem levels of rigidity.
For the price of a 60-minute massage, you can put together your own mobility kit that will last you indefinitely. I recommend having a few of these tools on hand at your home so that you can make sure you are consistently moving towards mobility mastery.
1. Foam Roller ($15-$50)
The foam roller is best for larger areas of the body such as your quads, hamstrings, upper back, and lats. Avoid purchasing the cheap, white rollers made of low-density foam as they tend to be too soft for most athletes and don’t last as long as the higher-density rollers. Consider a textured roller like the Rumble Roller or the Trigger Point Grid Roller if you really want to be able to dig in.
2. Lacrosse Ball ($5-$10)
The lacrosse ball is best for getting into hot spots like the deltoids, pec major, calves, plantar fascia, and other areas a foam roller isn’t effective due to it’s larger surface area. Tape two together to make a “peanut” and you’ll have an effective tool for dealing with that stiff, Quazimodo-like thoracic spine of yours.
3. Theracane ($29)
If you think of the foam roller as a shotgun that can hit a large area at once, and the lacrosse ball as a handgun for getting a little more up close and personal, then the Theracane is the precision sniper rifle of mobility tools. It’s a deep pressure massager that allows you get into some very hard to reach places like the pec minor, mid back, and traps.
4. Stretch Out Strap ($12)
If you have ever been to a physical therapy office, you have probably seen a stretch out strap in use for various types of stretches for nearly every major area of the body. I prefer it over rubber stretch bands because there are numerous loops built-in to give you more options when stretching out. I like having my clients use the strap for daily stretching of muscle groups like the hamstrings, quads, hip flexors, adductors, and shoulders. It’s also easy to travel with so toss one into your carry-on so you can stretch out your stiff body after a long flight.
5. Compression Floss Band ($15)
First popularized by Dr. Kelly Starrett of MobilityWOD, we have found these bands to be effective tools for improving mobility and facilitating recovery. Compression of the tissues increases shear thus freeing sliding surfaces that are “glued” together, compression helps move lymph and metabolic waste products out of the targeted muscle tissue, and the compensatory vasodilation that occurs after removal of the band brings increased blood flow, oxygen, and nutrients to the muscle.
Make sure you put in a consistent effort towards improving your mobility. Having a few tools at home makes it a little easier to get in some easy smashing and stretching. And don’t tell me you don’t have time either. You can stretch out while you watch the latest episode of your favorite show. If you still aren’t sure where to start, feel free to ask for some guidance or post a comment.
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