09
Oct 2013
The Magic Stick
A stick with many uses
A roller stick, a favorite of athletes, can roll out muscle knots on all major muscle groups in your back, neck, arms, shoulders, calves, thighs, and buttocks. This device is basically a flexible plastic dowel rod with large beads or spindles wedged between two handles.
While it’s not necessarily better or worse than any other modality of mobilizing, its narrow diameter allows you to get into places that are not easy to roll with a foam roller.
The premise of SMR is using your own body weight as pressure, by slowly rolling out any muscle group or area of tightness over the roller, ball or stick at a constant cadence.
Some simple guidelines are: Roll between the joints. Hold tension points for 30 to 40 seconds.
Gradually increase pressure.
Change body positions to alleviate upper body fatigue and don’t forget to BREATHE!
A stick can help with:
- myofascial release
- giving yourself a massage
- preparing muscles for physical activity
- segmental muscle compression
- stretching muscles
- muscle pain and trigger points
- preventing muscle pain, soreness, and injuries
- preventing repetitive strain injuries
- improving muscle strength, endurance, and flexibility
- dispersing the effects of lactic acid following exercising
- expediting muscle recovery
- managing production fatigue
Muscles and other tissues usually respond better when they’re warm. Always perform a thorough warm-up to elevate tissue temperature, increase circulation and lubricate your joints and tissues.
Hydration is key to healthy tissues and the release of toxins following any type of massage. Drink plenty of water before and after every workout and body rolling session.
Content provided by Foxfit.net.
October 9, 2013 WOD
Strength
Box squat 7×3 – Use 50-60% of your 1RM
Note: Use a slow controlled decent, pause, then explode to the top. Do NOT use more than 60% of your 1RM.
Plyo
3xME (max effort) plyo push up
Rx – 45# plate
Lv2 – 25# plate
Lv1 – 10# plate
Note: Start from the ground and explode up and onto plate.
Conditioning
5 rounds of 2 minutes:
In 2 minutes perform;
15 burpees
With time remaining complete AMREP (as many reps as possible) of:
KB swing
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