Phase 2:
- This week will will set up 2 categories
- Sorry for the long explanation below, but believe me it is necessary
- Below the explanations you will fond your movements for the week with new ones in BOLD
- Light movements that I call “Daily Sequence”
- This is a sequence that is all about light movement and muscle activation
- It is meant to improve mobility and possibly serve as a warm up, cool down, or a light sequence in the morning or at night to improve mobility
- I will continue to give you some alternative options over the next few weeks to include in this sequence
- The goal is to isolate 4-5 movements that you feel are most effective in moving parts of your body that are stiff/painful and feel that they improve mobility/stiffness
- You will do one set of 10-20reps for each movement so this sequence should be very quick and user friendly
- There is something called the “5 Tibetan Rites” that had a great impact on me
- Basically, these monks for thousands of years did this sequence, some calling it “The Fountain of Youth”
- I do not necessarily hand out the 5 rites, but I do believe that everyone should have their own personalized version of 5 movements that are not incredibly challenging, that move areas of their body that they do no move enough in their daily life
- This sequence should be brief and take only 5-10 minutes at the most
- I do my own 5 rite sequence before bed each night and I do it as a warm up pre workout/wrestling practice/jujitsu
- Strength Circuits
- These are meant to challenge you with the goal of creating fatigue or tension in muscle without overloading painful structures
- Your goal with this is to feel muscle tension and hopefully fatigue
- Each movement will have a time goal or a rep goal, once you achieve that goal with no negative side effects, you are ready for a new challenge
- When your body fatigues, you may start to get pain and that is your cue to stop
- Pay attention to what you feel later that day and the next day
- Mild pain is alright as long as it goes back to baseline within 24 hours
- If pain is more severe you have a couple options
- 1) Ice right after to minimize inflammation
- 2) Try to decrease the intensity of the exercise by not going through as much range of motion or not pushing so hard
- In my mind, most exercises can be made painful or not painful by the way that you go about it
- Example: If I give you a squat variation, there are many ways to decrease risk of pain
- Don’t go as deep into the motion, do it slower, keep weight more on the heels, hold an isometric position squat without moving in whatever range is least painful, do only 2-5 reps
- Have the mind set of getting through new exercises making it super easy just to find a safe zone…you can always increase the challenge from there
- Light movements that I call “Daily Sequence”
- Daily Sequence: Complete everyday
- Movement 1:
- 28.1) Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- Gentle self ankle mobilization
- If there is any pain, stop short of it
- This can be done lightly and frequently throughout the day
- At the end of the video I discuss an easier option of light motion in a controlled range
- If there is any increase in soreness ice after
- I want you to try and do this slowly 5-15x 3x/day
- Start with the description at the end of the video where you slide your foot without pumping up and down
- 28.1) Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- Movement 2:
- 107) Heels to Butt on Floor Phase 1 VIDEO
- Basic bridge position
- bend knees as much as comfortable, but remain short of pain
- 5-10x 2-3x/day
- 107) Heels to Butt on Floor Phase 1 VIDEO
- Movement 3:
- 26.2) Plantar Foot Ball Roll VIDEO
- Light mobilization for the arch of the foot
- Start with 2-3 min light pressure into the ball
- 26.2) Plantar Foot Ball Roll VIDEO
- Movement 1:
- Strength Circuit:
- 120) Tibialis Posterior Seated Sweep VIDEO
- 5-15x
- Slow and controlled
- 149.1) Squat Pulses In Short Range VIDEO
- Stay in a range that is challenging but not painful
- try for 20-30sec the first time around and work up to 30-60sec
- 120.3) Strap Gastroc Stretch and Isometrics VIDEO
- This is meant to lightly activate your calf
- Hold tension form 5 sec and repeat 5-15x
- 120) Tibialis Posterior Seated Sweep VIDEO