mobility work
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Post Edited: 05.02.2014 @ 23:13 PM by JamieG
unit94 said:
Foam roll your glutes regularly, then do this stretch afterwards.
Foam roll your glutes regularly, then do this stretch afterwards.
Thanks! I'll do that daily from now on because it's fookin annoying having back ache 24/7.
I have a 20" 6" diameter bar that weighs around 180 pounds.
I think the weight, diameter, and hardness get the deep tissue
On the glutes, and back a good rock and rolla! I keep it by the heater so that it is warm.
Groovy
I think the weight, diameter, and hardness get the deep tissue
On the glutes, and back a good rock and rolla! I keep it by the heater so that it is warm.
Groovy
Post Edited: 06.02.2014 @ 10:18 AM by CJR
Train four times a week. Do about 10 minutes mobility pre-lifting. ~15 mins after my workout as well. Off days I rarely do it but I am trying to fix that!Smalls, I've started doing the happy baby pose before bed for a few minutes this week. Really hits the hips well!
EDCLARKE said:Ive recently discovered the joys of defrancos limber 11 and have been doing them religiously twice sometimes even 3 times a day , I'm guessing i probably now spend almost as much time on mobility as i do strength training ( and i feel much better for it) .
just wondered on average how much time people spend on mobility compared to lifting weights
and how much they think they ought to do?
I train for about 5 and a half hours a week , and spend maybe 3 to 4 hours on mobility work,
just wondered on average how much time people spend on mobility compared to lifting weights
and how much they think they ought to do?
I train for about 5 and a half hours a week , and spend maybe 3 to 4 hours on mobility work,
thanks for posting this Ed, going to give it a try next week for three weeks as my warm ups along with band walks on LB days
ironcolin06/02/14 @ 13:34
Biggest part of my warm up before every session.
Most nights along with stretches and foam rolling.
Don't have any back or shoulder pains since doing so and helps with doms.
Only wish I had done it years ago!
Most nights along with stretches and foam rolling.
Don't have any back or shoulder pains since doing so and helps with doms.
Only wish I had done it years ago!
deadlybuzzman07/02/14 @ 23:29
JamieG said:If i have seemingly flexible hamstrings and suspect that my glutes are tight causing my lower back to be constantly strained/ f**ked; what mobility routine should i do daily?
My back was in similar shape before xmas even with loads of hamstring stretching and rolling, rolling glutes with a PVC pipe helped a little bit but then I got a Sliotar (its the ball used in the Irish game hurling) as Dan John swore by them. Failing that, a cricket ball I imagine would be good too.
Anyway roll on that and if it feels utterly horrible then you're on the right track to fixing your back
IrishMarc07/02/14 @ 23:38
unit94 said:
Foam roll your glutes regularly, then do this stretch afterwards. Rolling and stretching my back completely stopped my lower back pumps.
http://www.fitness-training-at-home.com/image-files/glute-stre...
Thats a good one.
15-20 mins before evey lowerbody session gonna start doing some every day.
Foam roll your glutes regularly, then do this stretch afterwards. Rolling and stretching my back completely stopped my lower back pumps.
http://www.fitness-training-at-home.com/image-files/glute-stre...
Thats a good one.
15-20 mins before evey lowerbody session gonna start doing some every day.
Wayne_Cowdrey said:Zilch
Same. I need to start when I come back from this injury. Thinking about it now I'm suprised I've not had more serious injuries from not doing any stretching or mobility stuff! Plus it would be nice not to struggle wiping my own arse in the future!
dannyboy7308/02/14 @ 08:58
Post Edited: 09.02.2014 @ 14:37 PM by Wiegieboard
EDCLARKE said:Ive recently discovered the joys of defrancos limber 11 and have been doing them religiously twice sometimes even 3 times a day , I'm guessing i probably now spend almost as much time on mobility as i do strength training ( and i feel much better for it) .
just wondered on average how much time people spend on mobility compared to lifting weights
and how much they think they ought to do?
I train for about 5 and a half hours a week , and spend maybe 3 to 4 hours on mobility work,
just wondered on average how much time people spend on mobility compared to lifting weights
and how much they think they ought to do?
I train for about 5 and a half hours a week , and spend maybe 3 to 4 hours on mobility work,
I do physio and mobility daily. 3 sets of knee hugs per side, side bends, rollbacks, hamstrings, hip flexors.
Takes about 15 mins a day.
For me I think that 15 to 20 mins is fine. Im making slow progress.
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