By Sam Yang - Get similar updates here
Here is the protocol we use with all of our clients to help them not only move better, but also to resist (or treat) injuries.
1. Self Myofascial Release (SMR)
SMR focuses on the neural and fascial systems in the body that can be negatively influenced by poor posture, repetitive motions, or dysfunctional movements. These mechanically stressful actions are recognized as an injury by the body, initiating a repair process called the Cumulative Injury Cycle.
- Foam rolling is not appropriate for all clients, including those with congestive heart failure, kidney failure, or any organ failure, bleeding disorders, or contagious skin conditions. If you have medical issues, seek the advice of a medical professional before starting SMR or foam rolling activities.
Best tools for SMR being The Grid, The Rumble Roller, and The Massage Roller.
Here are some of the top foam roller exercises.
- These are general areas, but we will discuss specific areas and methods for our clients based on their movement assessments.
Check out our products list to see what tools you will need.
Tensor Fascia Latae (TFL)
Note - Avoid rolling out the low back due to dangers of injuring the spine.
2. Mobility Drills
What we want is range of motion prior to activity. Joint viscosity, warming of muscles, lengthening, injury prevention; not flexibility, more injury, or diminished power output. This is done prior to cardio, core, or strength training, but after SMR.
For these you can pick up a stick from a hardware store or even use a broom stick. For the band, you can use a pull up band or a stretch strap.
3. Closing Stretches
Now we are working on flexibility. We do this only after we've completed all of our strength, core, and cardio work. Do this prior and you risk injury and diminished power. It may feel good because it stretches muscles and makes them relax, but it then makes it dangerous to pursue high intensity work because of stretched relaxed muscles. A common mistake of many who engage in fitness, to static stretch prior to activity.
Assisted Active Isolated Stretches
This is different from normal static stretching. You will need a rope or stretch strap.
The very last thing you do.
My name is Sam Yang. I'm a martial artist, entrepreneur, fitness nerd, information geek, and productivity nut. For more useful information, join my newsletter. You can also connect to All Out Effort on Facebook and Twitter.