You do NOT want to be this flexible.

Remember gym class in junior high?  Nothing like Portland Boot Camp, eh?

Back then we were told to stretch before we ran so we’d be “warmed up”.  And to this day, many people still believe this is a good idea.  It increases your flexibility and mobility right?  Well, it sounds eminently logical.  But, unfortunately, it just isn’t true.  Turns out stretching before working out is not only ineffective — it might even injure you. (That’s why we stretch AFTER class)

So why did we do it?

Well our gym teachers wanted us to be flexible.  Flexibility refers solely to range of motion.  Instead, what we want…what will make us stable and ready for a proper workout… is…

Mobility.

Mobility refers to having stable joints which are ready for the demands of dynamic tasks.  Dynamic or intense moves, like we do in boot camp.  Just because a person is hyper flexible, it doesn’t mean their body is ready for intense, dynamic workouts.  In fact, without mobility, extreme flexibility can increase the risk of injury.

And that’s why we don’t stretch before boot camp.  What we do before class is mobility drills.

Here are a few basic ones we use in boot camp which you can use right now. (If you are a boot camper you probably know many of these)

1. Neck Rolls.  Roll your head side to side in slow motion – gradually increasing your range of motion.
2. Arm Circles.  Move your straight arms in slow circles alternating them.  Hands go from straight overhead to straight down your sides as you swing them in a circle.  Gradually increase your speed as the joint warms up.
3. Hip Circles.  Rotate the hips in a small circle working the hip joints and spine.
4. Knee Circles.  Rotate the knees in a small circle, clockwise for about 25 turns then counter clockwise for another 25 or so.
5. Hip Swings. Swing the knee up to the chest and then swing the leg back behind you.  Slowly at first, but then picking up speed.
6. Angry Cat/Camel:  On all fours, arch the back up into an upside-down “u” shape and then raise the hips and head as the back drops down into a “U” shape.  See the picture below.  It’s tough to describe!

The advanced moves we use, I learned from several trainers and courses.  The best one is from an amazing professional named Eric Cressey.  Eric trains Major League Baseball players and keeps them flexible, strong and most importantly, MOBILE.   About a year ago, Eric sent me a review copy of his comprehensive mobility DVD called “Magnificent Mobility”.

And let me tell you…it is awesome.

If you want to be more mobile (trust me, you do) and reduce body pain, fatigue, and stiffness… then I suggest you grab a copy for yourself.  It covers all the angles.  And you can use the moves to address your SPECIFIC needs before you start boot camp.  If you show up 15 minutes early to class and do the specific moves you need, you’ll be ready to rock.  And it will take you a bit deeper than we go in boot camp too.

And if you are not a member of Portland Boot Camp, you can use the mobility drills to increase your mobility no matter what your current condition or skill level.

I give this one my highest recommendation.

A giant double thumbs up.  It’s endorsed and used by the best and most respected trainers in the industry.  And now you can grab your OWN copy here ==> Magnificent Mobility

Now just so you know, it isn’t a slick DVD from some giant manufacturer, it’s kind of “homey” but it get straight to the point and tells you everything you need to know.

Enjoy your mobility!

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.

A sight for sore legs

What if I told you you could move around again, easily and gracefully, like you did when you were a child?

Even if you are getting really sore in boot camp.

The secret is called: “foam rolling”. Also known as Self Myofascial Release or SMFR for short.

Let me tell you. Just one session of foam rolling can do so much for you – it’s almost unreal.
It’s like experiencing a brand new color for the very first time.  We get so used to chronic tension we learn to ignore it.  But eventually you won’t be able to ignore it because it basically cripples you.

You know, the hunched back, stiff walk, back pain…

That’s why, once you’ve foam rolled for a month — you’ll never want to be without it.

Just imagine being free of muscle tension and soreness.  Picture moving easily without stiffness.

It’s GREAT!  And here are at least 14 more things it does for you…

Doubles  your flexibility instantly (perfect before a workout)
-  Dramatically reduces soreness after workouts
-  Speeds up recovery time from intense muscle work (like Portland Boot Camp)
-  Massages your muscles
-  Reduces or even eliminates chronic unbalanced tension in the  back, legs, hips and neck
-  Improves posture
-  Targets hard to release areas like your hip flexors and inner thighs
-  Helps eliminate toxins and waste products
-  Improves muscle tone
-  Frees your body to be more graceful and agile
-  Relieves or eliminates chronic muscle stiffness or pain
-  Maintains your muscles
-  Prevents injury (it facilitates proper length and tension relationship of the muscle prior to working out so
tight muscles won’t pull on joints.  It helps prevent dysfunctional movement patterns that lead to injury!)
-    Wake up without stiffness!

This is not hype.  It really makes a difference in the quality of your life if done regularly.  Especially if you work out often.   And, I can honestly say, beyond a shadow of a doubt, that the humble foam roller is, hands down, the most important tool in your arsenal of fitness and health equipment.

OK.  Here’s how it works: When you press against a muscle knot, it causes the muscle to automatically relax.  You can’t help it… iIt’s a muscular reflex everyone has.  This is a very good thing.

Rolling stimulates tiny sensors in the muscles and near tendons.  And if you stimulate the sensors the right way, your muscles automatically relax and loosen.  If you follow the foam rolling with an appropriate warm-up and then stretch, well… then you will feel incredible. So much looser and relaxed.

Once you get the hang of using it, you will never go back.  It just is that good.

In fact, the difference in muscle tension is usually noticeable after the very first time.

They’re cheap and easy to use.  You can roll just about anywhere.  And best of all, the new ones last at least 3 times as long as the old ones did.  The old ones would flatten out in about 4-6 months.  The new ones are specially engineered to hold their shape indeifintely!

So, let me finish by saying, if you are serious about fitness and
do not have one yet, you are doing yourself a grave disservice.

So, here’s how to get your own: You can buy them in Portland for boot camp at FitRightNorthwest There may even be physical therapy or massage stores that carry them.  Or, if you like, you can order below and get the NEW “never flatten” kind at the link below and have it shipped to your door with detailed printed instructions included.

I bought 2 small ones from Perform Better for traveling. One for me and one for my wife. Since they’re only a foot long and half as wide, they fit easily into a suitcase.  Trust me… they are RELIEF after a long day of walking or hiking.

The sooner you get your own, the sooner you feel better, and more relaxed than you can imagine — so go get yours ASAP!

Daniel Iversen

PS Here is the link to a PDF explaining how and why to use a foam roller in detail: How to Foam Roll  And here is where to buy one online:  Perform Better (make sure to get a ROUND one. not a half one. Any size will do)

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.