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I’ve set a goal for 2014 to become alot more supple and are ready to start working for it.
For me, I always look at my workout and then see if i need to achieve some set of positions, like deep squat or arms overhead. I test those and if they are not maximal range, i make sure i can achieve those before working out. I would not want to go start a workout requiring those positions without using mobs and smashes to get me there first.
Thanks for your info David. I’ll know my programming in the morning so it was more like I put in an extra 20-30 minutes or so to get extra ROM I need in the afternoon.
I think the dailyRx’s are good for a while to follow but I think after you know the mobs and smashes and most importantly your own body you’ll not want to do just dailyRx’s but rather target your own known issues. I think more often quality work on the issues you are facing versus the somewhat random nature of dailyRx means you’ll get results optimized to you.
Over time I think you can develop your own daily smash and mob sequence and just quickly get through it each morning. But you only target areas that need help and forget the rest. You can use smashes and mobs to quickly test areas: if no tight knots/sore spots with a smash, stop and move to the next area and don’t waste 2 min on an area that doesn’t need a lot of help. That goes for mobs too- get in a mob and test for corners- if no corners move onto the next mob and area!
I think you’ll also find smash and mob is a good warm up. I am in light sweat and ready to go after smash and mob, nicely warmed up!
I agree with you David that the Daily RX is great for introducing new ideas (such as Roop with this gold nugget: http://www.mobilitywod.com/daily/monday-january-6th-2014/ ) or reminding us of the wisdom Kelly has previously bestowed upon we humble, sore, tight, restricted folks. Like you, I typically don’t do the daily RX exercises on the day they’re posted unless they’re pertinent to my prep, workout or recovery.
You guys pretty much summarized it pretty well for me. I wasn’t actually gonna do the Daily RX, I am gonna do the Daily RX, but I’m gonna chose the ones that attacks my weaknesses.
Svinto, yeah, for most of us we have to fit in bits and pieces throughout the day rather than one long mob session at night – as you wrote, getting good sleep is key to recovery. Though if I’m watching a movie w/ my wife at night I spend most of it mobilizing, which she thinks is hilarious. If I’m at a gas station I’ll hit my calves with the classic foot on the wall stretch. Today at a business meeting I’ll have a lacrosse ball under one hamstring if I can get away with it. When I work from a coffee shop I’ll do a lunge stretch outside my car (few weird looks – who care!?).
one thing you can do about night mobs/smashes is you can use them to stimulate your parasympathetic nervous system for sleep. i usually do gemini on t-spine, maybe some easy supernovas on the TFL and lateralis, and use the alpha ball on my QLs. this makes me sleep better by loosening me up.
How do you mobilize your QL with alphaball? Only thing i’ve seen about ql is the matt chan video.
I guess im pretty stiff here as well (yeah, another stiff spot)…
this one shows it with a lacrosse ball – if the ball is small, you’ll need to put your feet up apparently:
David, tried that last one with the alpha ball. Didn’t give it much time but actually felt a bit more relaxed in lower back, so will keep doing that one.