Mobility & Soft Tissue Work

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    Mobility & Soft Tissue Work


    I thought I'd get a thread going about general mobility, flexibility, and soft tissue work. I, myself have taken a big interest in my overall health in regards to mobility and am wanting to learn the ways. I think a thread devoted to the subject and any resources each of you may have for tried and true ways to increase your mobility and decrease your chances of injury can benefit everyone on this site.

    I've begun messing around with the lacrosse ball, double lacrosse ball, various sized bands for distractions, and rumble roller. I reference Becoming a Supple Leopard almost every day. Aside from that book, and a few YouTube pages (Donnie Thompson, DeFranco)-I personally haven't gone off of much else.

    What tools do you all use? What resources do you reference? Anyone mess with a theracane? Any specific issues that you've learned to relieve via any of this? What are your WODs?
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    http://youtu.be/n5c-WMwGEqU

    This along with some lacrosse ball mashing and hip flexor stretching-was my nights activity
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    I'll chime in tomorrow.
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    Thanks for subbing gents. Even if we can get something as simple as pics or videos of different drills you all encounter and want to share with each other, even as simple as they may be.

    I've actually ditched my rumble roller for the most part. I'll use it before and after a workout, but I'm finding the doubled lacrosse ball to do the job, even if it isn't being used for targeted spots. Roll that mf'er down your IT band..
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    http://www.mobilitywod.com/2011/02/e...pingement-ais/

    Hit this up this morning and felt great. The video explains why overextending and early hip movement can cause some issues (overextension and early hip movement being something I've done when squatting)

    This exercise helped my hips open up instantly.
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    This one was fairly brutal once I laid my shin/calve down. I could even tell a difference doing bodyweight squats after it.

    http://www.mobilitywod.com/2010/11/e...ting-tomorrow/

    Another good one

    http://www.ericcressey.com/tag/hip-mobility


    What do you guys have to help sumo/wide stances? Anything specific?

    I refuse to let this thread die :P
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    Quote Originally Posted by asooneyeonig View Post
    Txs Oz, if I tried the broomstick, my arms would snap off at the shoulders. I already do a lot of the others, but saw a couple that interest me...
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    activation is another under-recognized category IMO

    I have a theracane but rarely use it. Warm up routines are usually pretty simple. Glute, core and lat activation, foam rolling, move through ROM. Basically something like defrancos upper and lower routines with a little kstar movements thrown in depending on the day and how im fdeling
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    Quote Originally Posted by JudoJosh View Post
    activation is another under-recognized category IMO

    I have a theracane but rarely use it. Warm up routines are usually pretty simple. Glute, core and lat activation, foam rolling, move through ROM. Basically something like defrancos upper and lower routines with a little kstar movements thrown in depending on the day and how im fdeling
    Absolutely agree with you. Ive been doin DeFrancos Agile 8 and Simple 6 along with whatever correction action I need by using KStarr. Is a theracne worth the purchase in your opinion?
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    I forget how much I paid but I think it was less than $20 on amazon. For the price I say it wouldnt hurt to have one laying around. What I mostly use it for is psoas release
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    in for future
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    Subbed! Trying to work through a partial infraspinatus tear and bulging discs at l4, l5, and a partial protrusion at s1(yep you guessed it, deadlift gone bad). In for any additional tips and tools to add to my proverbial chest.
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    Quote Originally Posted by Sean1332 View Post
    I thought I'd get a thread going about general mobility, flexibility, and soft tissue work. I, myself have taken a big interest in my overall health in regards to mobility and am wanting to learn the ways. I think a thread devoted to the subject and any resources each of you may have for tried and true ways to increase your mobility and decrease your chances of injury can benefit everyone on this site.

    I've begun messing around with the lacrosse ball, double lacrosse ball, various sized bands for distractions, and rumble roller. I reference Becoming a Supple Leopard almost every day. Aside from that book, and a few YouTube pages (Donnie Thompson, DeFranco)-I personally haven't gone off of much else.

    What tools do you all use? What resources do you reference? Anyone mess with a theracane? Any specific issues that you've learned to relieve via any of this? What are your WODs?
    My glutes, hamstrings and quads have recently become quite sore due to repeated and heavy squats. looking at a rumble roller for recourse. What has been your experience with that product in those areas if applicable?
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    Quote Originally Posted by UCSMiami View Post
    My glutes, hamstrings and quads have recently become quite sore due to repeated and heavy squats. looking at a rumble roller for recourse. What has been your experience with that product in those areas if applicable?
    I love the rumble roller. Usually you can get one of the nobs into a tender spot and work it out. It's good for the large surfaced areas (Back, quad, glute medius/minimus, hip flexors, ITB, Adductors)

    A lacrosse ball, or similar sized hard ball would work much better for working deep into the glutes, scapula, other specific tender spots
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    Quote Originally Posted by Dirty Dan View Post
    I'm going to be buying a foam roller from Elite FTS, what are your thoughts on the 12x6 compared to the 36x6? The 12x6 seems like a good option because it can fit into a gym bag easily, but I'm not sure if it can hit your entire back all at once?
    The half rollers aren't nearly as good because they wear out quickly and don't hit as much.
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    A budget option would be to pick up some PVC pipe from your local hardware store and cut it to your desired length. I have a foam roller, 5" diameter PVC, and a lacrosse ball that I switch around on. I also sub the lacrosse ball for a kettle bell sometimes at the gym if I forget the ball at home.
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    PVC pipe for lower body. Foam roller and lacrosse ball for upper
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