Building High-Performance Muscle™
Over 35 Lifter
 
Mobility for Old Farts
 

Buffalo150
Level

Join date: Oct 2011
Location:
Posts: 33

Just catching this log now.

Without mobility drills, I'd be a wreck. The days are long gone when I could just jump into something cold and not regret it later.

That said, my foam roller is my best friend!

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Kairiki
Level

Join date: Sep 2011
Location: Kentucky, USA
Posts: 367

This thread is vital...I never realized how something as similar as rollilng a ball on my sore areas can elevate my recovery. Bravo for starting this!

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Jersey Centurion
Level

Join date: Nov 2011
Location: New Jersey, USA
Posts: 150

Its starting to get colder here in the northeast and my surgically repaired shoulder is getting cranky. (along with my knees, hips etc) I already do cane exercises-range of motion, and bands for rotator cuff as my shoulder warm up. Anyone have anything else that they use to warm up their shoulders (shoulders that don't have the best range of motion) ?

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

JC- search through this thread
you will find things like

Scap pusups,
wall scap drill

and YLTP shoulder protocol

all help warm up with minor impact

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Jersey Centurion
Level

Join date: Nov 2011
Location: New Jersey, USA
Posts: 150

kmcnyc wrote:
JC- search through this thread
you will find things like

Scap pusups,
wall scap drill

and YLTP shoulder protocol

all help warm up with minor impact


Thanks, my bad I posted before reading. The shoulder warm up by Franco in the beginning of this thread is great, helped alot.

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theBird
Level

Join date: Aug 2009
Location: Australia
Posts: 4119

Hi friends,

I think this is a good thread to bring up the topic of foam rolling adductors. Due to their difficult spot, I believe many people neglect their adductors and give the middle section of the adductors a courtesy roll.
One must really use a ball (softball size) to reach the adductors. One should lie on top of the ball and start with rolling the insertion point on to the pelvis, and then moving down towards the knee.

I couldnt beleive how tight my adductors really are (especially near the insertion points). Tight adductors are limiting in form in big lifts such as the deadlift and squat.


*tweet*

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

Bird good advice

Eric Cressey-
has a video of a 'protocol'

on which order to roll

Ive linked to the video before-



here it is again- this is most of what I do,
I roll with PVC , LX ball and a baseball.

you can get to your adductors with PVC its just a bit painful at first.

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Patch2
Level 4

Join date: May 2006
Location:
Posts: 11327

kmcnyc wrote:
Bird good advice

Eric Cressey-
has a video of a 'protocol'

on which order to roll

Ive linked to the video before-


here it is again- this is most of what I do,
I roll with PVC , LX ball and a baseball.

you can get to your adductors with PVC its just a bit painful at first.


Thanks for reposting that Kev, some of those have slipped out of my routine!

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

http://glennpendlay.wordpress....

This is a link to Glenn Pendlay blog it's a video on how to treat elbow tendinitis
He had it on his face book too
He calls it black magic

I'm fling to try this as soon as I can

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Kairiki
Level

Join date: Sep 2011
Location: Kentucky, USA
Posts: 367

kmcnyc wrote:
http://glennpendlay.wordpress....

This is a link to Glenn Pendlay blog it's a video on how to treat elbow tendinitis
He had it on his face book too
He calls it black magic

I'm fling to try this as soon as I can


Dood,

This is like MacGuyer-ish! Love it!

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ijjit
Level 5

Join date: Jan 2005
Location:
Posts: 1

kmcnyc wrote: http://glennpendlay.wordpress....

This is a link to Glenn Pendlay blog it's a video on how to treat elbow tendinitis He had it on his face book too He calls it black magic

@kmcnyc - it looks intriguing and definitely worth trying. Anyone have any thoughts on how it works?

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cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

ijjit wrote:
Anyone have any thoughts on how it works?


Ok I've been thinking about this...here's my hypothesis.

-itis=inflammation=increased blood flow to the area.

the tubing is essentially a tourniquet, so you're removing the blood flow to the area, in turn decreasing the inflammation and subsequent pain.

My guess is this might work very short term, but unless you're treating the root cause, it'll keep coming back.

I'm curious to see how it works for you kmcnyc!

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Kairiki
Level

Join date: Sep 2011
Location: Kentucky, USA
Posts: 367

cholulalula wrote:
ijjit wrote:
Anyone have any thoughts on how it works?


Ok I've been thinking about this...here's my hypothesis.

-itis=inflammation=increased blood flow to the area.

the tubing is essentially a tourniquet, so you're removing the blood flow to the area, in turn decreasing the inflammation and subsequent pain.

My guess is this might work very short term, but unless you're treating the root cause, it'll keep coming back.


Aye, Cho...this is like putting bandage on cancer. Drilling down to the root cause is the only way to go.

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cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

Kairiki wrote:
cholulalula wrote:
ijjit wrote:
Anyone have any thoughts on how it works?


Ok I've been thinking about this...here's my hypothesis.

-itis=inflammation=increased blood flow to the area.

the tubing is essentially a tourniquet, so you're removing the blood flow to the area, in turn decreasing the inflammation and subsequent pain.

My guess is this might work very short term, but unless you're treating the root cause, it'll keep coming back.


Aye, Cho...this is like putting bandage on cancer. Drilling down to the root cause is the only way to go.


agreed

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

here is my beauty school drop out thesis


treatment is still treatment
as long as its not invalid or harmful it can help

being a training addict like most here I am going to try some things
and see what helps me keep on going.

for tendinitis specifically-
cutting back ( even further) on some kinds of carbs
taking HUGE quantities of fish oil and a joint supplement and things like curicumin or other inflamatories
modifying training - or stopping altogether
all help
so did the Rolfer - the PT - the ultrasound treatment shit K-tape helps

it all helps.


I tried this morning- with some light weight 'therapy' rubber band stuff
It helped allot. cleared up what feels like 'blockage' in my right elbow.

the band thing I used isnt as rugged as the ones in the video or some of the Kelly Starret mobility WOD stuff if you hit the google box.

and doing it myself - im sure I didn't get it as tight as needed


the compression does indeed restrict blood flow- quickly
and the rush of it being restored is what seems to 'clear' the area.

as for drilling to the root- its not that simple pain often manifests other places then the source of impingement
or easy to diagnose

having been the surgery PT route - its too time consuming

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Kairiki
Level

Join date: Sep 2011
Location: Kentucky, USA
Posts: 367

I did the wrap today as well (with a regular Ace wrap) and made it uber tight. I felt a few times and unwrapped. The pain subsided for a while and now feels alot better.

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thehebrewhero
Level

Join date: Apr 2011
Location: Missouri, USA
Posts: 661

Buffalo150 wrote:
Just catching this log now.

Without mobility drills, I'd be a wreck. The days are long gone when I could just jump into something cold and not regret it later.

That said, my foam roller is my best friend!


Im realizing that now at 34 2 shoulder surgeries and a bad knee...Better late then never

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ToeRock
Level

Join date: Feb 2012
Location: New Jersey, USA
Posts: 5

Yep, time for me to start some this as well. Didnt think 35 was old, but there is a huge difference from when i was 25! nice post

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Kairiki
Level

Join date: Sep 2011
Location: Kentucky, USA
Posts: 367

Mobility In Minutes from Rog Law:

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Kairiki
Level

Join date: Sep 2011
Location: Kentucky, USA
Posts: 367

Foam Roller Suggestion:

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dudsman
Level

Join date: Dec 2002
Location: Australia
Posts: 180

The black magic thing looks interesting. I may have missed it but how often is this supposed to be done?

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Avocadoshake
Level

Join date: Jun 2012
Location:
Posts: 589

Hello, my first post in the appropriate thread. I'm going to try this exercise along with my next shoulder exercises.

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bignate
Level 1

Join date: Jun 2008
Location: Massachusetts, USA
Posts: 3501

this thread is amzing. Does not need to be limited to over 35 at all....ill be in here more often looking for old fart warmups so i dont become an old fart :D
Na but im already fucked

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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2142

One of the best threads on here. Mobility work keeps us young and able.

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Avocadoshake
Level

Join date: Jun 2012
Location:
Posts: 589

Jersey Centurion wrote:
Its starting to get colder here in the northeast and my surgically repaired shoulder is getting cranky. (along with my knees, hips etc) I already do cane exercises-range of motion, and bands for rotator cuff as my shoulder warm up. Anyone have anything else that they use to warm up their shoulders (shoulders that don't have the best range of motion) ?

For range of motion, the said rotator scarecrow, dislocates and stretching/ foam rolling shoulders(with a tennis ball) AND triceps helps a lot. For shoulder dislocates I use a jumping rope with the widest grip i can manage, trying to work torwards a narrower one as time progresses.

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