Foam rolling, strecthing and mobility

Blacktie.

How often do you work on these and for how long? Do you follow any particular program for it like ROMWOD or limber 11 or otherwise?

Personally I do a 5 to 10 minute stretch and warm up before lifting and that's it. I used to do 20 minutes of ROMWOD everyday but fell out of the routine a few months ago and just haven't get back into it.

freemenfitness

Depends on my goal 5-minute mobility in the morning middle, front splits and pancake 3x a week for 30 min each and 20 mins post workout for whatever area I was working on with a few full body stretches add-in. Was doing 5-10 wushu head to toe stretch in the morning/evenings too need to get back to that. I have worked with tons of methods and spent a few years finding what I responded to best but will occasionally mix things in for variety.

For lifting, I usually do very quick mobility and then warm up with lifting.

The most important thing is finding a routine and method your body responds to and the consistently doing it. Mobility takes a long time to get major progress in you just need to keep at it.

Mr. CooL ICE

I don't foam roll much at all any more. I'd only do it to provide relief if I have particularly bad doms, but that only happens when I start a new program or am away from training for a week or two, which doesn't happen very often.

I stretch before every session. I started pulling sumo a few weeks ago and it always takes a while for my hips to open open so I can get in a good position. Most of my stretching is around this.

On the other hand, a friend of mine had an ongoing hip flexor problem. Had physio sessions and did the prescribed stretches but the problem never went away. After getting an idea from a Ripp podcast, he decided to just stop doing any foam rolling and mobility whatsoever and just warmed up using barbell movements. His hip flexor has been fine ever since.

IvoryTower

I tend to do it when it feels necessary, like if i feel a slight strain/tightness in a area. It would be nice to do it every day all over but thats too much effort for me

Transform

daily at least 20-30mins, combo of soft tissue work and mainly active stretching. At least once per week ill do what i call cardiyoga - 2mins cardio, 2mins yoga/stretching for 40-60mins

One week in every 4-5 ill do a light training week and cardiyoga daily

Most will massively regret not doing focused stretching more.

Blacktie.

Transform wrote: »

daily at least 20-30mins, combo of soft tissue work and mainly active stretching. At least once per week ill do what i call cardiyoga - 2mins cardio, 2mins yoga/stretching for 40-60mins

One week in every 4-5 ill do a light training week and cardiyoga daily

Most will massively regret not doing focused stretching more.

Your posts are what prompted this thread actually. I really should do more.

Cake Man

Spend at least 30mins a night stretching and foam rolling, mainly lower back, hip flexors, hips and legs. As someone who sits in an hour long car commute each way to/from work and then most of the day in an office chair, it's really necessary. I cringe to think of anyone else who has a similar lifestyle that involves a lot of sitting and do no stretching or exercise, really doing yourself no favours!

Might sound strange but in the evenings I don't even sit down on the couch as I'm so sick of sitting all day, I actually lie flat down on the ground in front of the telly with the foam roller under my knees and find it unbelievably relieving on the lower back.

Would usually do limber 11 and a few other dynamic stretches before leg or deadlift days in the gym. Would highly recommend doing any sort of stretching though, just YouTube a few videos and follow along. You'd be surprised how fantastic you'd feel after doing them.

drdeadlift

A book by Pavel Tsatsouline "relax into stretching" might be a good read for some of yous.

guil

I drive a truck so sitting on my arse for long hours at a time without even getting out of the drivers seat. I definitely need to start because I'm only 31 and never really done a whole lot other than limber 11 for a few weeks last year.

Transform

nice N=1 story Nic CAge, but thats massively removed from what i see and work with daily.

Restrictions within a joint can benefit from doing movements that works said joint e.g. squatting more to help with hip mobility but in my experience that only applies to people that havent used that range of motion for a very long time and need to get back to passable levels of mobility i.e. i can now put my socks on more comfortably now person.

ill work on an updated vid on mobility but let me leave this here first, a vid i shot 6yrs ago -

(I do realise im giving my own individual example but I do see and work with this every day)

Guy with the good mobility shown - zero issues daily other than the usual niggles (these are normal delicate butterfly's out there) , now 43yrs old.

Guy with the poor mobility - had serious neck surgery last year, continual issue with lower back but overall getting better as he gets older as realised he's no choice.

https://www.youtube.com/watch?v=69A8p4TCLg0

Working on moblity isnt optional, you earn the right to do more complex tasks by having good mobility first.

Pleas note that mobility is NOT having good flexibility, Case in point, this video explains why having excess range of motion in lower back is a problem, NOT something that should be praised.

Finally, take this vid of loaded front splits - im more impressed by his ability to hold a lower position than to simply get into a lower position but not be able to own it i.e. his ability to move in an out of position which would demonstrate his stability AND his flexibility which = mobility

Transform

with this article in mind i created a playlist on youtube that addresses the main areas of mobility people need to cover - testing, stretching, activation work, soft tissue work.

Ill put into a full article soon

Blacktie.

Transform wrote: »

with this article in mind i created a playlist on youtube that addresses the main areas of mobility people need to cover - testing, stretching, activation work, soft tissue work.

Ill put into a full article soon

Amazing. Looking forward to the article. Could you link it here when you have it up please.

Transform

Blacktie. wrote: »

Amazing. Looking forward to the article. Could you link it here when you have it up please.

will do, just wanted to get this out first,

this is by no means a comprehensive look at mobility, its should give you enough to better understand the basics without having to get into articular rotations, PNF stretching or the neurological components of pain and its history left on recurring injuries

dastardly00

Blacktie. wrote: »

How often do you work on these and for how long? Do you follow any particular program for it like ROMWOD or limber 11 or otherwise?

I am spending an ever increasing amount of time on flexibility and mobility work. My go-to guide would be Kelly Starrett's Supple Leopard book. My favourite warm-up routine would be ~5 minutes foam rolling, then Limber 11 and then shoulder pass-throughs using a PVC pipe/resistance band. Plus any other work for the specific bodyweight/barbell movements that I am doing on a particular day.

There are tonnes of videos on YouTube but I find myself going back time and time again to Kelly Starrett again (Mobility WOD), Jeff Cavaliere (Athlean-X) and Transform's videos

IvoryTower

they wont play through boards on my computer, what will i type into youtube?

Transform

IvoryTower wrote: »

they wont play through boards on my computer, what will i type into youtube?

mainly this - https://www.youtube.com/watch?v=L2fW2yvvVWw&t=2s for flexibility tests and soft tissue work

this for core work - https://www.youtube.com/watch?v=2Fr8TWtrnLI&t=2s - if you really struggle on these then its likely your mobility work aint sticking because you're overextended in many positions or unstable

band work for shoudlers and x-band walks for glutes - https://www.youtube.com/watch?v=h-4HYZrNu4s

mini band work for glutes - https://www.youtube.com/watch?v=RBO9FsZn11Q&t=2s

stretching alone is not the answer, rolling the sh1te out of yourself is not the answer, activation work solely still isnt - its a combo of all and discovering whats YOUR major weak link

Transform

Transform wrote: »

mainly this - https://www.youtube.com/watch?v=L2fW2yvvVWw&t=2s for flexibility tests and soft tissue work

this for core work - https://www.youtube.com/watch?v=2Fr8TWtrnLI&t=2s - if you really struggle on these then its likely your mobility work aint sticking because you're overextended in many positions or unstable

band work for shoudlers and x-band walks for glutes - https://www.youtube.com/watch?v=h-4HYZrNu4s

mini band work for glutes - https://www.youtube.com/watch?v=RBO9FsZn11Q&t=2s

stretching alone is not the answer, rolling the sh1te out of yourself is not the answer, activation work solely still isnt - its a combo of all and discovering whats YOUR major weak link

Full article linked here - https://www.dominicmunnelly.ie/articles-1/2017/11/2/mobility-matters-how-to-prevent-injury-and-pain

Cheers for the prompt to write it

dastardly00

Transform wrote: »

Full article linked here - https://www.dominicmunnelly.ie/articles-1/2017/11/2/mobility-matters-how-to-prevent-injury-and-pain

Cheers for the prompt to write it

Just a heads up Transform that no links appear for the 4 videos linked at the end of the article (could be just my browser settings though )

IvoryTower

yep same for me, on chrome

Alf Veedersane

Works for me when split out into the separate videos (IE)

Transform

dastardly00 wrote: »

Just a heads up Transform that no links appear for the 4 videos linked at the end of the article (could be just my browser settings though )

The word THIS is highlighted to bring you to the link, if you hit that does that work?

IvoryTower

actually when i close the subscribe to our mailing list thingy i can click on it

dastardly00

Transform wrote: »

The word THIS is highlighted to bring you to the link, if you hit that does that work?

Yep it does work when I click 'this'
It doesn't appear highlighted for me... Unless I'm colour blind and I never realised! :eek:

The_Honeybadger

Does anybody have a good stretching, activation and strengthening routine for Upper Crossed Syndrome? I sit at a desk all day and have been diagnosed with UCS by my physio. Treatment gives me temporary relief but I am back to square one after a week or ten days. It’s killing me at this stage and effecting my work and general quality of life.

I have an assortment of foam rollers and massage balls at home and use them for 10-15 minutes per day which really helps but doesn’t seem to be solving the issue.

At the gym every 2-3 days I’d do a 5k run and then some light resistance work like push ups, lat pull downs, cable rows and kettlebell squats. On the days I don’t go the gym I also do a bit of yoga recommended by my physio and a 30-40 minute walk weather permitting.

I have also altered my workstation, raised the computer screen, bought a better chair and made sure that I get up every half hour and walk around etc.

Would anybody have come across this before and seen good results by following a particular programme or routine?

Transform

mickeyk wrote: »

Does anybody have a good stretching, activation and strengthening routine for Upper Crossed Syndrome? I sit at a desk all day and have been diagnosed with UCS by my physio. Treatment gives me temporary relief but I am back to square one after a week or ten days. It’s killing me at this stage and effecting my work and general quality of life.

I have an assortment of foam rollers and massage balls at home and use them for 10-15 minutes per day which really helps but doesn’t seem to be solving the issue.

At the gym every 2-3 days I’d do a 5k run and then some light resistance work like push ups, lat pull downs, cable rows and kettlebell squats. On the days I don’t go the gym I also do a bit of yoga recommended by my physio and a 30-40 minute walk weather permitting.

I have also altered my workstation, raised the computer screen, bought a better chair and made sure that I get up every half hour and walk around etc.

Would anybody have come across this before and seen good results by following a particular programme or routine?

look at the work of Quinn Henoch and dr andro spina

The_Honeybadger

Transform wrote: »

look at the work of Quinn Henoch and dr andro spina

Thanks I’ll have a look at that

Transform

start here and move on with the side bar-

https://www.youtube.com/watch?v=Dsw7K3QU6ns

Overall, most stretching is performed sloppy and foam rolling excessively isnt the solution

The_Honeybadger

Transform wrote: »

start here and move on with the side bar-

https://www.youtube.com/watch?v=Dsw7K3QU6ns

Overall, most stretching is performed sloppy and foam rolling excessively isnt the solution

Thanks Transform. As well as rolling and stretching my physio gave me neck, core and lower body strengthening exercises like planks, bridges, superman and prone cobra etc and I do these days I’m not going to the gym. It has definitely helped a lot but I just can’t seem to get rid of it, the pain and knots move around as well so when I sort one area out the pain will reappear somewhere else. She has been scratching her head a bit the last few times I was in because she doesn’t think I have bad posture and I have followed her programme to the letter.

I will check out those vids, haven’t come across that before, I think of watched every UCS related vid on YouTube at this stage

Thanks again