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)
- Neck Rolls. Roll your head side to side in slow motion – gradually increasing your range of motion.
- 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.
- Hip Circles. Rotate the hips in a small circle working the hip joints and spine.
- Knee Circles. Rotate the knees in a small circle, clockwise for about 25 turns then counter clockwise for another 25 or so.
- 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.
- 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!
Cancer and Exercise…
Quite a few women have come through my doors who’ve battled cancer and won. They came in and reinvigorated their bodies after treatment.
But what if, heaven forbid, you should find yourself going through treatment? I say continue to exercise. Now, granted, boot camp may be too intense at that point. But the evidence seems to show some exercise, some movement, is better than none.
So today I have a special guest article for you. It’s written by a David Haas and he shares my opinion. David is the Awareness Program Advocate for www.mesothelioma.com.
While there will never be a right time to have cancer, now is always the right time to raise awareness.
Take it away David…
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Why Exercise During Cancer Treatment?
Cancer is something that can derail your life in an extreme way. The diagnosis alone is challenging enough mentally. Whether someone is diagnosed with breast cancer or rare mesothelioma, doctors end up taking over all of your time with treatment and medication. When you are trying to get your life back on track after treatment or when you are in the middle of treatment and desperate to be thinking of something else, consider how fitness and exercise can help you.
The National Cancer Institute states that there is suggestive evidence that point to exercise being linked to progression-free survival in colorectal cancer and breast cancer. While there is no direct evidence that supports this, the evidence is compelling that exercise does help. There are a number of different types of exercise that are recommended, but at the end of the day, the sum argument seems to be that any kind of movement is good for you. Think about what role exercise could play in your recovery and what it could mean for you.
In the first place, it is essential to find a kind of movement that you are going to enjoy and welcome. Exercise, especially daily exercise, is not easy, and sticking to the schedule can be hard at first. Some people do very well simply by going to the gym every few days and walking on the treadmill. On the other hand, other people need to make something a habit by doing it every day and doing the exact same thing over and over again. Find the mode that works best for you and stick with it.
One way to start up an exercise program that you will stick with is by getting someone to do it with you. Get a friend who will keep you motivated and who will make sure that you are in a good place to go every day. You can do the same for your friend by motivating them when they are having an off day. You may simply take an exercise class together or you might only walk around the park together; every little bit does help, and you’ll discover that this is something that you have control over. It is something that you can do on your own terms, not subject to your doctor’s schedule or your own fears.
Exercise is a way to take joy in your body again, which is something that can be very hard when you are dealing with moving forward after cancer. After cancer, people feel as though their bodies are untrustworthy or that they have been betrayed by their bodies. Learn to take control of your body again and learn how to make it work for you. This can be an integral part of your healing.
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Thanks, David.
To learn more go to: http://www.mesothelioma.com