[quote]austin_bicep wrote:
[quote]jonmb11 wrote:
[quote]austin_bicep wrote:
[quote]jonmb11 wrote:
Yeah no problem man. I know what you mean about being aware of your body and thinking about fixing issues. Whenever I mention to someone all the problems with my body (some slight and some more pronounced) I think to myself “Damn. I am pretty fucked up”. But then I realize that I am just more aware of the problems I have than the average person (especially someone who doesn’t work out at all) and I have spent a descent amount of time trying to optimize the way my body works and moves and especially lately, making sure I am going in the right direction and still getting stronger/bigger/leaner, whatever my goal may be but at the same time making sure everything I do is set up to improve my mobility/posture/weaknesses along the way and just trying to be really honest with myself and try to not do anything that would exacerbate any problem/imbalance that I have.
But if you look at the average person walking around, there will be a descent amount with pretty bad posture and they just are not aware of all the little things that are making them stand or walk that way, if they even notice it.
You might think about your problems more but as long as you do something to improve them than that’s much better than someone who is passive like you said and doesn’t really stress over it or anything. They’ll just end up getting worse in the end…
Good luck with everything[/quote]
Thanks brother and to you too.
Just throwing it out there, I got a PVC pipe to roll out my glute that has been injured since September. Anyways, I am so glad I did. I can feel so many knots in the hurt muscle compared to the other glute that is fine.
Hoping regularly rolling will fix it up.
I’ve had this for awhile, knew what I needed to do to fix it, but just didn’t care enough and put the effort in.
Glad I’m over that bit laziness.
Saw someone deadliftint 455 in my college gym today, making a ruckus and thinking he was a big shot. I pulled my 585 x 3 in that gym. That was motivation enough to get my top dog spot back. Haha
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PVC pipe for rolling is fucking awesome. If you haven’t already been doing that kind of stuff you might be able to see a lot of improvement in just the way you move and feel by doing that stuff daily (or at least close to it). Lacrosse ball for glute/piriformis works even better. Just roll on it and find a knotty/sore spot and put just enough pressure so that it’s uncomfortable and you can feel the pressure but you also want to be able to relax into it more and more and just chill there til the soreness goes away or dramatically reduces. I use a bunch of different stuff to work on my body - lacrosse ball, rumble roller/pvc pipe/foam roller, theracane, the stick, etc… Everything is good and has a different purpose but for actually getting out trigger points the rumble roller is probably the best in most cases.
It took me a long time to figure out how to foam roll, etc… Most of the time I see someone recommending it, they usually say to just make sure you roll specific areas but I don’t recall ever seeing someone really stress the importance of relaxing into it. IMO I think that is one of the most important aspects of foam rolling. Act like your getting a deep tissue massage and your trying to time your breathing with the massuese putting pressure on your knots… Take in a deep breath and then exhale fully and slowly and Just relax and let your body sink into the pvc pipe (or whatever) and let your knots release… if you tense up because their is too much pressure and your body sort of goes into defense mode then you won’t be able to release those trigger points nearly as well and if you really tense up you could actually get tighter…
You might have know/heard all that before but I figured it wouldn’t hurt to throw that info out there and if you can save some time trying to figure that shit out then you could spend more time doing it correctly and start “healing” yourself faster.
You might wanna try just rolling out your entire body one day and figuring out where all your trigger points are. Possible that you have a ton of trigger points in your calf and that is limiting range or motion, never know til you try…[/quote]
What would a trigger point be? And what areas do you typically roll?
Thanks for the help, all solid info. I’ll have to get a lax ball.[/quote]
You can tell if there is a trigger point because an area will feel extra tender. They are usually pretty localized. If you feel an extra tender spot, stay on it/very slowly roll that area out. Use your breathing to ease into it and release it. Nice, slow and deliberate. Breath in through your diaphragm, making your stomach expand out from the front and the sides (like your filling up a balloon)and not through your chest (try to not make your shoulders rise when you breath). You should prob google crocodile/diaphramatic breathing. If the tender area goes away or gets much less tender then it worked and that was a trigger point.
You can get a lacrosse ball on amazon or at some sporting goods stores. You might wanna get a 3 pack or something.
Put the lacrosse ball in a sock, grab it like were a mace and swing it over your back and smash it against the wall. You can really dig into problem areas that way.
Obviously use common sense and stay off the spine and just get those meaty areas with a lot of tension. Maybe wait til your pretty comfortable with just rolling out your body… You might be able to start with a tennis ball in certain areas… Should work for bottom of feet if you’ve never rolled them before.
If I were you I would do theses just to get started
Do this - » The Cressey Performance Foam Roller Series
Then follow it up with this (scroll down the page til you see agile 8) - http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html
Do the Foam rolling/trigger point stuff first. It will allow for extra mobility. Then make your body put that extra mobility to use by taking your body (especially the area’s that were tight) through full ROM. Acitve/static stretches…
Spend extra time on your problem areas
BTW - I just passed the FMS certification test and bought the book “Movement” by Gray Cook. Been reading it and listening to Gray speak and it’s pretty amazing stuff. I think it’s really helping me realize stuff about my own body.
Basically the ankle thing I was talking about (how I had to unlock it) was a lack of mobility being caused by a lack of stability. So since I didn’t have the stability first, my body wouldn’t let me express the mobility that I would of had if I had that stability. At least that’s what I think from reading some of it…