R.E.P.A.I.R. Question - Foam Roller and Mobility Exercises

[kedg]

Ack! I've done so much reading lately I can't seem to remember where to find anything, so sorry if this is a dumb question.... there is a list of mobility exercises and foam roller exercises on page 105 of the MRM, but are those exercises actually described anywhere?

Thanks.

[missjane]

foam roll stretching in OPT

[Etana]

Originally Posted by kedg

Ack! I've done so much reading lately I can't seem to remember where to find anything, so sorry if this is a dumb question.... there is a list of mobility exercises and foam roller exercises on page 105 of the MRM, but are those exercises actually described anywhere? Thanks.

Are you doing REPAIR? I am beginning Stage 3, week 4; it would be nice to see your log if you have one, or compare notes espec on the activities we are about to start... I didn't buy my foam roller yet, but will today.

I also am confused at the foam roller exercises, and also the stretching exercises

In the subscriber e-book, Stretch Your Way to Thin, there are some of the stretches and foam roller exercises I see listed on page 106 of the MRM, but not all. Is there one place in Leigh's books where all of the movements are pictured? Or should I search on the web for the ones I don't see in her books...

thanks

[Lisa~]

I don't own the MRM, but if you'll name a specific movement, I'll link you up to a description of how to perform it. Most, if not all, foam rolling is described in Mike Robertson's Self-Myofascial Release e-book, which he offered free to his newsletter subscribers recently. You can read the newsletter and get the link to the e-book here: Robertson Training Systems Newsletter 4.34.

[kedg]

Thanks for all the quick replies.

Miss Jane - the link to Testosterone Nation in the thread doesn't go to anything specific about foam rolling (it probably did when the thread was new) - do you know specifically where on that site the info is? I tried a few searches and didn't really find anything specific.

Etana - I tested at borderline between Level 1 & Level 2 on the MRM quiz, so I'm trying as a Level 1 (skipping to the RESET stage and then going straight into MB) and seeing what happens. I don't have very specific logs (at least not anything electronic) - sorry!

Lisa - THANK YOU for the offer. I came across Stretch Your Way to Thin (see Etana's reply) after I posted this but it doesn't have everything on the list in MRM. I still don't know exactly what she means by
Mobility: Hip crossover (I have a pretty good guess for that one...), Charlie's Angels (no idea), Arm Swings (self-explanatory probably, but there could be variations I'm not thinking of), and trunk rotations (again, I know in general what this means, but standing, sitting...?)

Foam Roller: Hamstrings, Calves, and Thoracic Spine.

Thanks again!

kedg

[Leigh P.]

Originally Posted by Lisa~

I don't own the MRM, but if you'll name a specific movement, I'll link you up to a description of how to perform it. Most, if not all, foam rolling is described in Mike Robertson's Self-Myofascial Release e-book, which he offered free to his newsletter subscribers recently. You can read the newsletter and get the link to the e-book here: Robertson Training Systems Newsletter 4.34.

Word. Mike is awesome. I was just going to throw that up.

Everyone should sign up to his list for that alone.

[Lisa~]

Originally Posted by kedg

I still don't know exactly what she means by
Mobility: Hip crossover (I have a pretty good guess for that one...), Charlie's Angels (no idea), Arm Swings (self-explanatory probably, but there could be variations I'm not thinking of), and trunk rotations (again, I know in general what this means, but standing, sitting...?)

Foam Roller: Hamstrings, Calves, and Thoracic Spine.

Hip Crossover (scroll a bit more than halfway down)

Charlie's Angels: Leigh? HA. You must have named this one yourself!

Arm swings and trunk rotations: OK, so I'm not the help I thought I could be. Your general understanding is the same as mine, so it'd be up to Leigh to clarify what she wanted.

Foam rolling the calves and thoracic spine are covered very well in Mike's SMR e-book. I also like Mike Boyle's two thoracic spine mobilizations: seated thoracic rotation extension and his thoracic extension over two tennis balls. Both of those drills are shown in this collection of thoracic mobility drills: How to Improve Your Thoracic Mobility (see specifically #2 and #8). I am confident that you could choose any of these drills (or any combination of them) to use in your MRM program and Leigh would approve.

Here's a video of foam rolling the hamstrings. This same site shows video of foam rolling the calves, although I find a tennis ball to be more effective for my calves.

[Leigh P.]

[quote=Lisa~;619019]

Charlie's Angels: Leigh? HA. You must have named this one yourself!

Funny I have heard so many coaches use the term.

Anyway, this is a jpeg from Manhatten






Hope you didnt think I stiffed you I was in a hurry and missed that 2nd part. I am going to hit the other point in the next post.

[Leigh P.]

Mobility: Hip crossover (I have a pretty good guess for that one...), Charlie's Angels (no idea), Arm Swings (self-explanatory probably, but there could be variations I'm not thinking of), and trunk rotations (again, I know in general what this means, but standing, sitting...?)


kedg

Arm swings/Arm claps=There can be small variations between the two based on who you speak to. Swings don't connect, claps do. Force/impact can have various changes on the movement.

For the sake of ease, until I can get better instructions for you, stick to arm claps. That you can find instructed here...

Figure Athlete - Posture Power (scroll down)

Trunk rotations-Seated and un-weighted

[Etana]

I'd love photos and instructions, or a web link for such, for the:
Trunk Rotations
Golfer's Pick Up (I know I saw this in some message here, but can't find it)

I've assembled photos for everything else, compiled in a pdf file, which I'll try to attach here. Nope, my file is 384K and it's too big to attach. If you want it, send me a PM with your email address.

[Etana]

I'm in Stage 3 Prepare, of REPAIR. Should I begin doing NEAT? I see in weeks 1-3 REST is a goal, no NEAT. But I don't see NEAT mentioned after that at all, until Metaburn.

I would like to move around a bit, walk, tidy, be a bit inefficient, etc.
I have begun the Mobility exercises and the foam roller.
Thanks,

[LaraT]

Originally Posted by Etana

I'm in Stage 3 Prepare, of REPAIR. Should I begin doing NEAT? I see in weeks 1-3 REST is a goal, no NEAT. But I don't see NEAT mentioned after that at all, until Metaburn.

I would like to move around a bit, walk, tidy, be a bit inefficient, etc.
I have begun the Mobility exercises and the foam roller.
Thanks,

There is no NEAT prescription in REPAIR since it is about rest. In stage 4 you begin working out again (I think it is 4 at least) with weights and cardio.

[Leah]

I can't find the Golfer's Pick Up either.

[LaraT]

Originally Posted by Leah

I can't find the Golfer's Pick Up either.

I think there is a pic in Leigh's article about stretching that is on the subscribers only page on her blog.

[Etana]

Leah,

I found Golfer's Pick Up in Leigh's Stretch Your Way to Thin; I'd say the page # but the pages aren't numbered. This book is in the Subscribers' area of avidityfitness.com and is in the packet included with the FLTS and MRM e-books.

Still haven't found good pictures and description for Trunk Rotation.

[Leah]

Thanks Lara T and Etana! I found trunk rotation somewhere....will look for it.