mobility

[karky]

i found a routine on the net, and i figured i could do that one until my parents get home/i get some money (thats when ill hopefully get to order the magnificend mobility DVD). I just wanted to post the link here, so if someone can just look at it and see if its ok id appritiate it. ill probobly do it every day or so.
http://orgs.jmu.edu/strength/JMU_Sum...flexibilty.htm

It doesnt say set/reps on any of the exercises though.. any idea what to use?

And will dynamic stretching replace the regular stretching i usually do after ive been working out?

[John Izzo]

I like it minus the lying scorpion.
Also, lots of lower body mobility drills, not really any upper.

[karky]

so i could do it, just without the lying scorpion? i mean, only lower body is better than nothing at all. or maybe someone else has something better i could try?

[Lisa~]

In another thread Eric posted with a link that has some mobility routines outlined. Those might be enough to get you started until you get your copy of MM.

Hi Matt,

We typically do full-body dynamic flexibility before each session; you'll actually find that a lot of the movements integrate the upper and lower body pretty significantly.

As for specific movements to do, check out the Magnificent Mobility support thread:

http://www.t-nation.com/readTopic.do?id=872 088

We've outlined several sample routines for people in the past few pages. I would stick with one basic template for all your sessions for a few weeks and then "diversify" as you get more comfortable with the exercises and your mobility improves.

Don't worry about sticking to the easy exercises; they're just "easy" because you should prioritize them early in the session. Once the blood gets flowing, you can get to the more advanced stuff.

Also, I should mention that I outline three months worth of dynamic flexibility warm-ups in my new manual, so that is worth checking out if you're looking for more ideas.
www.UltimateOffSeason.com

[karky]

thanks, i fond some exercises posted there! some were a bit hard to find out how to do with just the name, but with google as a friend i only missed a few. I sure hope i can get it.. just reading that threat about MM really made me more motivated at becomming more flexible.

[slimsaw00]

Originally Posted by karky

thanks, i fond some exercises posted there! some were a bit hard to find out how to do with just the name, but with google as a friend i only missed a few. I sure hope i can get it.. just reading that threat about MM really made me more motivated at becomming more flexible.

I was the one who posted the question about mobility routines after purchasing MM and have found it to be of great value to me. I'd highly suggest picking up the DVD if you could. After getting hurt I've had to take a totally different approach focusing on development of the core and increasing flexibility/mobility and after about 5 weeks of nearly 5x/week of mobility training I really think my body is moving better and more efficiently.

So good luck with the mobility training; don't be afraid of doing it daily like I've almost done, and if you get the chance pick up MM, its worth the money.

Matt

[karky]

thanks alot. one question though, about dynamic mobility exersices:
Are they supposed to be done in slow controlled movementS? exept for exercises like butt kicks and such?

[gobbla]

always controlled, but you want to have a certain amount of speed to them or it kinda defeats the purpose.

[karky]

okay, so never let gravity do its job?

[gobbla]

gravity is what's doing the job. but you have to allow it to.

Stand up, feet pointed foward spaced slightly wider than shoulder width. *Drop* into a deep squat. Now do the same thing in a slow controlled manner.

[karky]

yeah i know its gravity doing it, but you get what i mean, just like any weight exersice, you dont just drop the weight down on your chest when you bench :P

and these exersices are theones ive found descrptiones for:
IT Band Stretch (only found a static stretch for this, is that okay? or is there a way to do them dynamic?)
Supine Bridges (is this a static exersice, do i just hold them for say, 20 sec each set? or do i move up and down?)
Birddogs
High Knee Walks
Butt Kicks
Reverse Lunge w/Twist
Side-to-Side Leg Swings
Squat to Stand
Overhead Broomstick Dislocations
WALKING STRAIGHT LEG KICKS

anything thats missing that i should add?

i just tried that routine, did 10-12 reps on everything, 2 cycles. i must say i felt it, not only that it stretched but my muscles got tiered too.

[slimsaw00]

Originally Posted by karky

yeah i know its gravity doing it, but you get what i mean, just like any weight exersice, you dont just drop the weight down on your chest when you bench :P

and these exersices are theones ive found descrptiones for:
IT Band Stretch (only found a static stretch for this, is that okay? or is there a way to do them dynamic?)
Supine Bridges (is this a static exersice, do i just hold them for say, 20 sec each set? or do i move up and down?)
Birddogs
High Knee Walks
Butt Kicks
Reverse Lunge w/Twist
Side-to-Side Leg Swings
Squat to Stand
Overhead Broomstick Dislocations
WALKING STRAIGHT LEG KICKS

anything thats missing that i should add?

That looks VERY similar to the routine I've been doing. I just add in more of the stabilizing exercises.

Anyways to answer your questions:

1)Supine Bridges are a movement, not a hold. You try to lift your butt/back off the ground using your glutes and then return by lowering just above the floor. It helps me to put my hands on my quads; to make sure I'm using my glutes.

2)IT band Stretch is just that a static stretch; one of two or three that EC/MR suggest.

Good luck in your mobility training and I'd say that your routine is a good start.

-Matt

[karky]

thanks alot! ill be sure to do the bridge as a movement next time!

i must say, it is kind of weird, its completley different than static stretches, i dont feel it stretch in the same way. Is this because with dynamic flexibility you more use your own muscles to reach a range of motion, while with static stretches you dont use your own muscles to do it, you use leverage/elevation (if thats what its called? body position)?

The reverse lunge with twist is kind of hard to do, it think its because of my poor ankle stabilisation and "toe flexibility" my toes on my back foot wont bend so much..

do you think 10-12 reps of each, 2 cycles is enough.. or should i do 3 cycles? or can i vary, doing 3 the days i have more time?

[slimsaw00]

well when I do mobility drills as my warmup before lifting I usually will do 10-12 reps, but only with one set. My routine done as a circuit usually takes about 10-12 minutes.

On my off days from lifting I usally do 1-2 "circuits" of my routine and some abdominal stabilization work, and I may even use that time to try some new drills from the DVD I haven't done yet. But essentially you should be doing what you think will benefit you. I've got to do a lot of mobility drills and a lot of abdominal "core" work because I'm coming back from an injury; so really its up to you.

-Matt

[karky]

if i do it before my workouts, should i warm up before i stretch? or can i use the dynamic routine AS a warmup?
and i think ill not do the exersices that makes my muscles tiered before my workouts, like the reverse lunge with twist, i really felt that :S

[slimsaw00]

yep the mobility routine is the warmup, no need for stretching and as MR/EC point out stretching before a workout could lead to poor performance/injury. So I wouldnt worry about the mobility training making your muscles tired. Like I said I do 10-15 minutes of mobility work before training and I'm good to go once its time to hit the weights.

Matt

[karky]

by stretch i meant dynamic stretching, sorry.
and since ill hopefully do this dynamic routine every day of the week, do i still need to do static stretching after a workout? or will the dynamic stratching cover it?