Unfortunately for the majority of people they aren’t even stretching their hamstring, they are instead stretching their sciatic nerve. And just incase you didn’t know stretching nerves is a really bad idea.
Isometrics for Better Squatting | Movement Fix Monday
In the second video of our series Dr. Debell and myself go through a horse straddle stance. Most athletes don’t need additional lower body mobility then what is required to perform a proper straddle stance hold. When you develop a strong straddle position you get the biggest bang for your buck in terms of transferable mobility to all other lower body movements. It addresses almost all of your most underdeveloped lower body limitation, adductor mobility. It also simultaneously works on opening hips, ankles and spinal position once you can achieve it with the PVC pipe in the hips.
- Start with your feet together. Windshield wipe your feet out (see video to visually see what that means) 4-5 steps as a starting point
- Get as deep as you can while controlling the position and keeping your spine in neutral
- Try to balance a dowel on your thighs without letting it slip off
- Hold until it gets hard
- Take a break
- Repeat 3-5 times (this is feel based)
Be sure to check out Ryan's full blog post here.
Negative Muscle Ups for Better Transitions | Movement Fix Monday
When Dr. Debell was in Boston a couple months ago I had the pleasure to film a 4 part series with him on the topic of isometric exercises.
Ryan titled it the "Un-Sexy Video Series on Improving Positions Using Isometrics and Eccentrics." The idea for the series was developed after Ryan got in a few training sessions with me and was interested in the gymnastic strength work I was doing. It started with a discussion on how if people were less concerned with quantity and more about quality. These exercise while not as exciting as swinging from a pull-up bar can be beneficial to any athlete. Dr. Debell accurately put it....
"Getting weak people to kip up into a muscle up without ever having developed the strength (both of muscle and connective tissue) will lead to short term excitement but long term problems."
Check out the first video, as well as the full write up here on Ryan's website.
Biggest bang for your buck mobility | Part 1
I often get asked what is the best drill for this or the best exercise for that? These questions usually come up when I am coaching or teaching a seminar, which means I have 90 seconds max to provide the athlete with some useful information.
Over the next few weeks I am doing a series of the “Biggest bang for your buck” drills/exercise/stretches that I find myself recommending to athletes. There are an infinite number of things an athlete can be doing on a regular basis to be getting themselves better. Why these specific ones? Regardless of who you are you should be doing these drills and you will be making yourself better. Secondly they are for the most part self correcting exercises which means the athlete can’t screw them up on there own. Lastly they are simple to execute so in an effort to have an athlete start developing productive useful habits I want them starting simple(seeing results) then progressing to complex.
What are we going to cover in part one?
Laying face up on a foam roller. YES that’s it, just lay there!
I find this especially useful with my non proactive patients that aren’t motivated to do anything on there own. This goes back to point number 3, starting them with something simple and getting them results. Depending on how you decide to lay, there are an infinite number of benefits to this. First of all when you lay lengthwise, this for the most part places the spine in a neutral position. From there depending on how you position your arms this is a great way to open up the shoulders, chest and arms. This is a great position to put the desk jockey in, that is sitting all day in a hunched forward turtle position. As this is the complete opposite position.I like to explain it as, we are almost bringing you back to neutral or balancing you out by doing this position. This is also a great position to practice belly breathing in as most of us are chest breathers and it is very difficult in this position to breath with your chest.
Where do I start, what is my call call to action?
Start with ten minutes a day just laying there. Everyone has 10 minutes a day.
This is the minimum effective dose. I will also say that you can’t over do this one, so accumulate more than 10 minutes a day if you can. Think about how much time you spend sitting either at your desk, commuting to/from work and at home on the couch. 10 minutes isn’t much to ask for, especially when you ask so much of your body. Most of you reading this are most likely on your back following a tough workout anyway, you might as well be productive while catching your breath at the same time. Move your arms up and down like a snow angel, focus on belly breathing or you can just lay there and listen to a podcast for ten minutes.