Practice…we are talking about Movement Practice!

Below is a great article from Fortius Sport & Health Coach Brad! Check it out for more on why “WE ALL NEED TO INCORPORATE A MOVEMENT PRACTICE INTO OUR ROUTINE”

 

Now I hope I do not offend anyone here but I am going to throw out what some people consider a profanity while others see it as exhilaration.  Can you guess what the word is?
PRACTICE!  
I am going to use running as an example today but you can replace running with what ever sport you love to do.
For many there is a love hate relationship with running. That is we love it when we can do it, we love it when we are done and most of us love it when we cross the finish line.  But what about when we do it so much and are not getting what we consider to be fitter or faster?  What about when our mechanics are falling apart as we fatigue and we get injured?  What about when we neglect to do the little things that will help with our love of the sport…and then start to make excuses about why we can’t do XY or Z?  It shouldn’t be a 1 or 0.  There needs to be an appreciation for the process, the practice needed to get to the top of the mountain.
I was out for a run on Sunday afternoon listening to a great podcast with Dr. Kelly Starrett talking about mobility.  Kelly is a movement specialist and author of several books including Becoming a Supple Leopard and Ready to Run.  In this podcast Kelly was talking about the importance of a regular movement practice and not just exercise.
Movement practice could include (but not limited to) myofascial release (foam rolling, lacrosse ball rolling), yoga, or breath work.
These past two weeks post Ironman I have not been very diligent on my movement practice.  I have not been doing my daily resets and my rolling.  But, I still though I could get out and ride my bike and run.  Yes I still have the physical ability to move myself from A to B…it just wasn’t a very efficient pattern.  I was feeling some tightness in my left glute and hip that was impacting my knee.  I was also feeling some tightness in my left shoulder and neck that was impacting my right hamstring.
There was definetely an ‘Aha’ moment.  To be able to compete at the level that I want, or better yet take it more globally – to compete at any level and not feel completely broken at the finish WE ALL NEED TO INCORPORATE A MOVEMENT PRACTICE INTO OUR ROUTINE.
The best way to know what you need to do or where to start is by going through a full movement screen and assessment.  But, we are all smart and starting to hone in on that intuitive sense of our body will help you improve your performance.
Some of our most utilized fascial release drills are:
Quadriceps Foam Roll
quadfoamroll
* Place the foam roller on the floor and lie on your stomach with the front of your thighs over the foam roller.
* Roll the entire front of the thighs from the top of the hips to the top of the knee caps in an up and down motion.
* You should pull yourself with your elbows and forearms.
* Pause at any spots that feel especially tender.
* Keep your quadriceps relaxed.
* Maintain abs tight and proper low back posture during the exercise.
Glut Foam Roll
glutfoamroll
* Place your foam roller on the floor and sit on it having one foot over the opposite knee in a figure 4 position.
* During the stretch, roll along your buttock in a front to back motion from your lower back to the bottom of the buttock.
* Maintain your abs tight and proper lower back posture during the exercise.
Thoracic Spine Foam Roll
 thorfoamroll
* Start your back on a foam roller placed across your back on one side.
* Cross your arms across your chest to tighten your upper back.
* Roll across the roller back and forth using your legs.
* If you find a tender area, you can focus on this area or even pause there for up to 30 seconds.
For each drill above, spend approximately 60 seconds doing each.  Do not force ranges of motion.  If you feel some tightness or a tender spot spend a little bit of extra time ‘rolling out’ this area.  REMEMBER TO BREATHE!
The run I was on was going to be a couple of medium length loops and I had planned on being out for about 60 minutes.  I decided that although I probably could tough it out and finish the second loop it wasn’t in the best interest.  My desire to compete to the best of my ability was more important that sweating and burning calories on one Sunday run.  By shutting down my run early and starting up my movement practice I was able to release my glutes, back and neck.  I slept better last night and I am more prepared for the strength training session that I have on Monday’s schedule.
practicemakesperfect
Article from Fortius.
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