1) FOCUS ON THE MOVEMENT
When i talk about MOBILITY i’m talking about taking a muscle through a specific range of motion.
When something is tight . . or feels unusual . . and you’re looking at fixing the issue . . a lot of people focus on ONE muscle to stretch or mobilize . .
What for ??
How do you know what muscle is tight ??
Every movement we make uses a LOT of muscles working TOGETHER.
So if a particular movement doesn’t feel right . . isn’t it common sense to mobilize the MOVEMENT and not worry about what muscle you’re stretching or what its called . . i don’t give a shit what muscle i’m mobilizing . . as long as the issue is resolved.
SUMMARY: Whatever movement hurts, mobilize in the ENTIRE range of motion. If you’re having an issue in the bottom of the squat . . look at opening up those hips . . get on the floor & figure out a way to get to the tight areas & replicate that movement . .
2) FOAM ROLLING – IF YOU’RE NOT ON IT, GET ON IT.
I’ve talked about it before in previous blogs . . i’m not going to bore you with WHY you should do it . . here’s a link that sums it up well:
TIP: When you’re rolling the I.T Band, a lot of people tend to roll on it like this . . (just watch the movement, you don’t have to listen to him)
HOWEVER, the problem with this is the I.T band is it’s not a muscle . . it’s a MASSIVE piece of connective tissue that doesn’t stretch . . it’s like trying to stretch a steel cable . . it ain’t going to work . . so rolling on it up & down is not loosening up the tissue around it.
A more EFFECTIVE alternative is to pick a spot on your IT band, position yourself the same as above . . but instead of rolling up & down along the IT band, you’re going to roll side to side (so you’re rolling across the quad & the hamstring) really pancaking those fibres and smoothing out those tissues.
This way, you’re really getting in between the insertion of the I.T band to the quads & the hammies . . make sure you’re MOVING, that’s the main thing.
SUMMARY: FOAM ROLL before & after training to keep those tissues smooth.
3. MORE IS NOT BETTER, MORE OFTEN IS BETTER.
If you’ve got 200 tight muscles . . focus on the muscles/movement of the muscles you’re going to be working that day . . if you’re training legs . . no point focusing on mobilizing the shoulders now is there ??
Once again, COMMON SENSE.
And don’t over do it, mobilizing 3-5 times a day is fine . . but 2 mins each movement max in the one session is PLENTY.
Over & out.