Back rehab and mobility work!

[MuscleAddiction]

Re: Back rehab and mobility work!

I don't do all of it but close!

It works so well

Some of them are hard to do. My hams are always crazy tight!

Crazy tight and pain when doing the IT Bands and Aductors, have not grabbed the La Cross ball yet, but have been put to tears on some of the other ones. Have some major work to do but it is all good!!! Definitely needed if I am this tight...plus my back is VERY tight.

Lets keep reporting back...stick with it Iggy!!!

[Ironguruera]

Re: Back rehab and mobility work!

U didn't do the lacrose ball yet??? Hahaha that shit hurts 1st few time but that's what I did 1st and made me be able to walk again. I just crossed my leg in the figure 4 but layed down 1st few times until I was able to sit and do it. That's my fav part of the series and where I get super tight!

[Orange24]

Re: Back rehab and mobility work!

I use a practice lacrosse ball lol it's semi soft. Works for me. I still cry every time though

[Ironguruera]

Re: Back rehab and mobility work!

I bought a lacrose ball from rogue for my foot so now it has 2 uses.
My kids ran off with my foam roller but I found it this morning. I'll hit this program tonight

[Orange24]

Re: Back rehab and mobility work!

I'm out of state playing in a golf tournament and haven't done this for a few days and can already feel things tightening back up

[Ironguruera]

Re: Back rehab and mobility work!

I'm out of state playing in a golf tournament and haven't done this for a few days and can already feel things tightening back up

Same here.

[MuscleAddiction]

Re: Back rehab and mobility work!

Yeah, came down with the flu yesterday, thought I was going to be able to dodge it...but my back is now really tight, and add achy not fun.

[PudgieRaubach]

Re: Back rehab and mobility work!

I've never seen that video before but I've used the ball now a few times and the frog stretch and sure as shit its helped mobility. Have u seen anything like that for the lower trap / rhomboid area? I'm always looking for new ways to break up adhesions in there. I use the roller a lot but I feel like there is a bunch more I've never tried now.

[Ironguruera]

Back rehab and mobility work!

I've never seen that video before but I've used the ball now a few times and the frog stretch and sure as shit its helped mobility. Have u seen anything like that for the lower trap / rhomboid area? I'm always looking for new ways to break up adhesions in there. I use the roller a lot but I feel like there is a bunch more I've never tried now.

When u do the foam roller for trap rhomboid put your arm straight up like u are raising your hand. That should help dig in there. Honesty try the lacrose ball there as it seems to be able to really dig in deeper and hit more of a small area vs the rollers wide contact patch.

I did more of this video lastnight.

Man I finally feel like my back is almost 100% now. Doing the spinal erector machine at the gym almost every session lately and lots of planking. Combined with this video I'm feeling much more confident in my back. My pelvis was tweaked and doing the spinal erector machine seems to have aligned shit right again.

[Ironguruera]

Re: Back rehab and mobility work!

Rolled and lacrose ball session tonight with stretching.

My wife wants me to join her to a Pilates class this Sunday at golds.

Anyone ever done it? She said it's like yoga but adds power to it?

[PudgieRaubach]

Re: Back rehab and mobility work!

Yeah...I've tried all kinds of hand / arm movement to get the roller deep into the adhesions but I used the ball today for the I first time and its night and day. Released tightness before hitting shoulders and it was like seeing the chiro right before lifting. Going to be doing these daily.

I haven't tried Pilates but my girl has said the same line xxx times.....and she lifts regularly so I trust she knows for sure. I've said ill do it, guess just need to go ahead. If u beat me to it, let me know how it goes....ill do same....

[Ironguruera]

Re: Back rehab and mobility work!

Yeah...I've tried all kinds of hand / arm movement to get the roller deep into the adhesions but I used the ball today for the I first time and its night and day. Released tightness before hitting shoulders and it was like seeing the chiro right before lifting. Going to be doing these daily.

I haven't tried Pilates but my girl has said the same line xxx times.....and she lifts regularly so I trust she knows for sure. I've said ill do it, guess just need to go ahead. If u beat me to it, let me know how it goes....ill do same....

Lol deal! Yeah she's always busting my balls cause I can't reach into the back of the car to grab things for the kids....."that's as far as I can reach!!"

[Ironguruera]

Re: Back rehab and mobility work!

Been doing spinal erector planks as well as side and conventional planks lately. I met a gymnast/ circus performer at the gym. We train together when we can. He showed me how to do a plank with your toes pointed and bridge your pelvis up. Almost like a glute bridge but without you bending the knees. Imagine making your body a banana shape with pelvis being highest point. Belly faces ceiling and resting shoulders on the floor then contract glutes and spinal erectors to hold the plank. It's tough! He said he wants me to work up to 3 minutes in all positions!! He said this is one of his favs for low back/core stability and strength.


I've been slacking on the posted video lol.

[Ironguruera]

Re: Back rehab and mobility work!

Here's my buddy doing what he does! https://vimeo.com/121330054

[Orange24]

Re: Back rehab and mobility work!

Insane