Styles Develops Blog
Getting a grip on training

Priorities:
1. Mobility
2. Stability
3. Strength

Potent Recovery Aid

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This entry was posted on 5/29/2007 10:54 PM and is filed under uncategorized.

60 minutes of exercise just accelerated my recovery from the deadlift PRs by at least a day.  A mere hour doing mobility work and myofascial release has me feeling like a full day of rest has passed.  All I did:

Series of hip, thigh, and calf stretches
Use a foam roller perpendicular and parallel to my upper back
Use a fitball to work on my hips and lower back
Series of upper back, shoulder, and neck stretches

I highly urge anyone that does not perform recovery workouts to give them a try.  These simple movements are the most powerful supplements I have ever used.

 
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    • 5/30/2007 11:55 AM Steve wrote:
      Scott: I've been using a tennis ball, a hard medicine ball, "The Stick," and I've gone through multiple foam rollers over the past few years.
      I'm getting a new foam roller with a pvc core (available from www.performbetter.com)
    • 5/30/2007 12:01 PM Steve wrote:
      http://www.performbetter.com/detail.aspx_Q_ID_E_4592_A_CategoryID_E_235

      This page also links to a foam roller exercise page.
    • 5/30/2007 12:50 PM Scott Styles wrote:
      Perform Better is where I got my foam rollers from. I chickened out on ordering a PVC one when I started. Just as well, because I could hardly stand the black one when I got it. It feels really good now. Next order from Perform Better, I might get one of the PVC rollers.

      What exercises do you do with the stick? It was easy for me to picture how the foam roller and fit ball would help. I've seen the stick, but don't really understand what muscles it helps with.

      Something I want to try is putting two tennis balls in a sock and using that on my spinal erectors. I tried it a few years ago, but go nothing out of it. I wonder if now it will help me.
      1. 5/30/2007 11:58 PM Steve wrote:
        I do the exercises on this page:
        http://www.thestick.com/Workout/

        The Stick is a convenient option when you can't roll around on the floor. I take it to the track with me for warmup and post workout. Instead of using body weight like you would with a foam roller, apply the force (like using a rolling pin).
        1. 5/31/2007 7:47 AM Scott Styles wrote:
          That actually looks really good for the upper trap area, which I've been having a hard time hitting with the foam roller or fit ball. I may have to try one.
          1. 6/1/2007 12:28 AM Steve wrote:
            I recommend getting a longer one for the back. Mine has 11 rollers on it. I can get the rhomboids, but the traps are hard to get to.

            What I like the most about The Stick is the versatility -- allowing you to move quickly from area to area of the body.

            The best way I reach the spine, is leaning at an angle against a wall (instead of the floor) with a tennis ball.
    • 6/1/2007 9:26 AM Scott Styles wrote:
      I will try the tennis ball soon. I went to the stick website, there are a lot of options. I am thinking I'll just get the standard one the next time I place an order. Got a lot of things on the wish list right now.
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