Other than cross fit, which is being discussed in another thread, what resources do you all have for good stretches and core/back strengthening, and flexibility? I want to further protect and strengthen my lower back etc. Right now, I do basic core, and some basic stretching, but feel like there could be more. I also mountain bike a lot, and go hiking. Used to run, but quit that due to injury, and my IT band getting too tight. During winter, I alpine ski, nordic ski both skate and classic, and attempt to continue core. I do not stretch near enough.
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Edit: And I don't mean P90x speed yoga
Not a mechanic but I play one at home
I have tight hips, often a tight IT band, particularly my right leg (and I am LFF), and I am sure from my lawyer sitting I have a tight piriformis (sp?) and front side too.
I would enjoy a cross fit type of work out on shoulder seasons (spring and fall) between ski seasons, as I like that sort of practical bang for your buck fast workout. But, I would have to be really, really careful. I do NOT see myself bending over and flipping over monster tractor tires.
Some form of yoga or at least yoga like stretching has to be a part of it. But I also want ways to functionally strengthen the area, as it loosens up hopefully.
Becoming a Supple Leopard - By Kelly Starrett
https://www.gymnasticbodies.com
You may never achieve the "gym" moves but the approach is to slowly condition the body before building the strength - avoids injury.
Have done all sorts in the off season - this makes so much more sense. Listen to the podcasts of coach sommmer to understand what its about:
https://tim.blog/2016/05/09/the-secrets-of-gymnastic-strength-training/
Oh - you cancel the gym membership too
After suffering from lower back pain for about 4 months earlier this year and trying multiple chiropractors, cryotherapy, massage, and a professional stretcher, Foundation Training did the trick for me. Best part is it only takes a few minutes a couple of times a week to keep things in check now.
https://www.gymnasticbodies.com
You may never achieve the "gym" moves but the approach is to slowly condition the body before building the strength - avoids injury.
Have done all sorts in the off season - this makes so much more sense. Listen to the podcasts of coach sommmer to understand what its about:
https://tim.blog/2016/05/09/the-secrets-of-gymnastic-strength-training/
Oh - you can cancel the gym membership too
This year I plan to run-bike-swim 1x/week each, then do 2 days strength (1-p90x like workout i created, the other waterski specific
http://www.waterskimag.com/features/2014/06/18/how-to-slalom-strong), then yoga 2x/ week. I hope this gives me the right balance.
I bought the supple leopard book and have the trx system, so my plan may morph.
We'll see how this plan works and whether I have the time-energy-tenacity to do it consistently.
Good news is the joints themselves are in good shape and have good mobility, and that I am strong. Just need to get things opened up and looser, and firing better as a result. From both practitioners, I have some suggested exercises, stretches, etc. that I will compile and share as a resource. The PT guy gave me basically five moves, including a TRX type move, in addition to my normal plank and side plank routine he gave me before. He wants me to hold off on any bicycle crunches or any lower ab type crunches for a month, to allow the hip flexors to loosen up. They both say I have very normal middle aged athlete issues, especially for one who also has a desk job (front hip, hip flexor tightness), so am thinking others may find something useful. Will probably need until into this weekend to do that.
Now, the trick will be to make sure I make the time to do this stuff on a regular basis. That is also the motivation to compile the information in one place, so that I don't have to think and can just get into some of it most days.
Meanwhile, here are is a link to the foam roller instructions at a publicly available website, which is part of the information the massage guy provided:
Sports Medicine Institute Guides
I consider this to be the "washer under the fin block" of exercise tools to help my skiing.
1996 Malibu Echelon
1996 Malibu Echelon
I swear by the rogue supernova 2.0 ball for getting my hips, IT bands, etc. It digs in almost as much as a great massage therapist.
1996 Malibu Echelon
Have one at home and the office, adjustable if u wish to sit or stand. Works great, well made.
Sunvalley- you’d b surprised at how many people have weak hip Abductors. Sitting at a desk, driving all day. Plus most people that exercise run, lift weights etc and don’t do any abduction strengthening, all quads, hamstrings, glute max
Getting better these days with emphasis on core strengthening etc, etc
1996 Malibu Echelon