- A lot of people have heard of using a foam-roller or lacrosse ball to do soft-tissue work on your own. This article talks about techniques using only your hands. An interesting take-away:
A general programming method I learned from a mentor of mine is the need for a 1:1 ratio between training and recovery. More specifically, with each compound movement pattern or emphasis that causes mechanical, metabolic or tensional stress to the tissues involved, a focused recovery session working on those active tissues is not only recommended, it's an absolute necessity for the long term health and functionality of those tissues.
I dislike crab walks. As the humerus (upper arm) is "hyperextended" behind the body, the head of the humerus (ball) glides forward relative to the glenoid fossa (shoulder socket). This puts a lot of stress on the anterior capsule, biceps tendon, and nerve structures that pass along the front of the shoulder. And, it makes the rotator cuff work overtime from a mechanically disadvantageous position.
(NFSW!) BMFE: Henry Milo Steinborn
Steinborn was the inventor of the "Steinborn Squat". Lifting without a power-rack or squat-stand, he would upend the barbell, tuck underneath it, then squat from the bottom up. I've tried it before and it's definitely as crazy as it sounds.
- Not Squatting Enough
- Weak Quads
- Weak Stabilizing
- Bad Cues
- Maxing too much