Jared Fleming shares the exercises he used to help him recover from back injury (“two Lumbar disc bulges and severe back spasms”). Most of them follow the common theme of actively stretching (rounding over) and contracting (arching back up) the spinal erectors. His Template:
Spinal Decompression with Rubber Bands
Here is something nice for your lower back after heavy deadlift days. Donnie Thompson demonstrates various back stretches using rubber bands. You don’t even need to be fully suspended. I sometimes attach a band to a pull up bar, wrap it around my lower back while I lay on the floor. Or, another way to […]
Wrist & Hand Squence Mobility WOD
More wrist prehab goodness from Kit Laughlin. Today the Wrist and Hand Sequence. Not only great if you spend a lot of time doing handstands, but also good for all you people with tweaked wrists from snatches and clean and jerks. Check out more drills on Mobility 101. Update: Here is another very nice wrist routine in Finnish.
Biceps Tear Rehab & Prehab – Fitness Pain Free Podcast
I recently listened to Fitness Pain Free Podcast with Stongman Brett Somerville. Topic: Biceps Tears Something that is pretty common among strongman competitors. Just recently Terry Hollands tore his at the 2012 WSM Rock Lift. Hopefully you will be spared this nuisance. Here is how Brett went about his rehab work. It is a damn slow process: first […]
Mobilize Tissues Above & Below Painful Areas Mobility WOD
Kelley Starrett talks about how he likes to attack possible causes for pain. Not only work on the area that hurts, but also on the tissues above/ below the painful area. On that note, I had a PT tell me that for some bodyparts (knee / back of the knee for example) the same applies, but also with […]
Kelly Starrett on Icing
Kelly Starrett, together with Gary Reinl put out a lengthy video about Icing and R.I.C.E.. On first sight, it all seems to make sense and caters to your intuition. Increasing circulation = good; restricting nutrient flow & shutting down the signals between muscles and nerves = bad. Don’t get me wrong, if you need to make […]
Elbow Pain Mobility WOD
Here are Jami Tikkanen and Annie Thorisdottir with a little elbow pain MWOD. elbow traction with band twisting arm, PNF style working on the triceps area above the elbow, similar to this mwod to improve the front rack position using a compression band and do the above
Knee Rehab Mobility WOD
Jami Tikkanen has 3 mobility drills to rehab for your patellar tendonitis infested knees (or just to loosen up the tightness around them). lying band traction knee choke hold – use your forearm as a lever work on the area above the knee cap with a lacrosse ball
Hip Pain from Squats
Because I received a couple of questions regarding this topic I thought I’d point you to a post on reddit where user Zodam shared some advice on how he got rid of the hip flexor pain he got from squatting. Strengthen and ACTIVATE glutes Fix bar positioning (Rippetoe on Low Bar Position) Work on ankle mobility Pain […]