#SWOD Travel, Flight, and Sitting Recovery Series: Part 3 – Back, Shoulders, and QL, w/ Adam Lauber As promised, we bring you the third rt of our three-part video series aimed to get a body mobile and loose after a prolonged period of being in a seated position (desk job, car drive, airline flight, etc.). In the first video we discussed the neck and c-spine and how you can use something as non-intrusive as a foam wiffle golf ball (you can get them in packs at walmart for a decent price) to work through tacked down tissues. We bring that ball back into use in this third, and final, segment of our travel/sitting series. Our objective is to reset the major supporting musculature of the back and shoulders. More specifically we will attack the tension in the T-spine, the scapula, our erector issues and lastly the QL (which will take a little maneuvering to correctly work into a correct application of the technique). Having already loosened the tension from our neck and also from our legs/hips, we are free to take on the spine with much more comfort and accessibility. The goal here it to not only allow postural benefits to the shoulders in order to reduce internal rotation common of a broken posture position, but also taking load off our erectors and QL that, inevitably, load up our lumbar spine and cause aggressive future issues. Having performed, prior, both up stream and down stream of this area as well, we give a solid pumping benefit of blood flow to support flushing the nasty toxins we break up in this final mashing effort. We recommend you watch through the series a few more times, while practicing with the resources you know you have access to and will be able to bring on the plane or into your office, to get the plan of attack memorized and ready to be applied whenever you break that 30-45min sitting threshold of negative returns.. Now… for some sweet strength work! 5RDS – Not For Time (NFT) 10 Barbell Rollouts 5 False grip strict C2Ring :20 L-sit then… 5RDS – Not For Time (NFT) 5 Reverse Bridge Walks 2x :10 negative HSPU ** Post reps, movements performed and feedback to comments ** If you are looking for some new information on running, check out Brian MacKenzie’s newest gem “Unbreakable Runner” available now for pre-order on both Amazon and Barnes & Noble. Interested in seeing more of the programming we offer, we will be having details for a free sample of a full training schedule in the coming weeks. Send us an email at info@athletecell if you want to be placed on an EARLY notification list.
Posted on: Sun, 05 Oct 2014 00:34:13 +0000