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- The Modern Art and Science of Mobility
The Modern Art and Science of Mobility is a striking visual guide to releasing muscle tension and activating muscles for functional motion. It goes beyond traditional training methods that focus on performance and aesthetics and asks these simple questions:
- Are you truly reaping the full benefits of training if it does not include mobility exercises?
- Why are the vast majority of people, even the most athletic individuals, unable to perform basic motor tasks without pain or difficulty?
- Why are physically active people still dealing with lack of mobility and chronic injury?
The Modern Art and Science of Mobility provides a stunning visual presentation with over 1,200 photos and 100 original illustrations by Stéphane Ganneau. His illustrations highlight the muscles with precision, and his avant-garde style and the harmony of colors give this book a unique graphic signature.
Mobility is the foundation for training your best and feeling your best. The Modern Art and Science of Mobility will help you do just that by helping you to alleviate pain, improve posture, and release muscle tension for a more comfortable and enjoyable quality of life.
01. Pain and Movement
02. Trigger Points
03. Self-Massage
- Should Massage Be Painful?
- The Iliotibial Band
- From Self-Massage to the Warm-Up
- The Basic Rules for a Reset
- Limiting the Exclusive Use of Self-Massage
- The Theoretical Need for an Analytical Approach
- The Scans
Part II. Breathing
01. The Relationship Between Stress and Breathing
02. Comfort Zone and Stress Zone
03. The Muscular System and Breathing
04. Retraining the Diaphragm
05. Training the Respiratory System
06. Managing Your Day
Part III. Movement
01. Muscle Chains
- The Myofascial Network
- The Agonist, Antagonist, Synergist, and Neutralizer Muscles
- Open and Closed Kinetic Chains
- Training Programs for Contraction
Part IV. Mobility
01. Functional Training
- Muscle Fiber Type and Movement
- Exercise Series
Aurélien Broussal-Derval holds master’s degrees in strength and conditioning, sport and rehabilitation, and performance engineering. He also has a degree in sport sciences from the National Institute of Sport and Physical Education (INSEP) in Paris, France. He is the author of The Modern Art of High Intensity Training and French best sellers Modern Physique Training, Judo Physique Training, Proprioception, and Field Tests: Protocols for Measuring Sport Performance. Highlights of Broussal-Derval’s career as a strength and conditioning coach include his training of Olympic medalists, professional athletes, the French Olympic weightlifting team, the French boxing teams, and the British and Russian judo teams. He led research for France Volleyball for years and is the technical director to one of the world’s premier martial arts studios, the prestigious Cercle Tissier in Vincennes. Today he is head of French Weightlifting Coaches Development. Broussal-Derval lives in Paris.
Stéphane Ganneau is a professional illustrator and graphic designer. After training in applied arts in Nantes, France, he launched his career in advertising and product design. After 15 years, Ganneau’s independent spirit, need for creativity, and desire for challenge drew him away from industry work. He now merges his love for illustration with his passion for resistance training. His strong graphics, expressive lines, and vibrant colors result in a distinctive style that pairs perfectly with The Modern Art of High Intensity Training and now The Modern Art and Science of Mobility.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.
Bridge series of exercises
This series has two goals: mobility and stability of the pelvis through support from the posterior chain and gradual tension in the joints, especially the scapula.
Exercises for upper back problems
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Solution 01: Problems in the Upper Back
Perform one to three sets of each of the following exercises. Do not stop between exercises.
Should massage be painful?
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more.
There are two schools of thought on this. On one hand, there are devoted self-massagers who go far beyond the first level of responsiveness to massage and, as with any addiction, always need more. These people go so far as to use barbells, kettlebells, or weight plates as massage tools and believe that extreme work on active flexibility, which can produce bruising, creates a local adaptation. Often, this method is more painful than the alternative method of remaining within a tolerable pain zone and finishing with a pain-free level of intensity. This more reasonable approach states that, in general, bruises are signs of muscle injury rather than recovery.
As is often the case, your instinct and common sense should guide you. Do what you have to do; do what will help you. Listen to your body.
Your body is adaptable. Even in the short term, self-massage eases aches. In the long term, it increases your tolerance to pain (Jay et al. 2014), enabling you to work with tools that allow for more intense and advanced massages.
A little bit of pain is often necessary to determine the issue, but you should move very slowly; too much pain will lead to a protective reaction in the stimulated muscle when it relaxes. On the other hand, it can sometimes be life changing to work on pain by, for example, working on an old injury under the supervision of your health care professional.
In our opinion, selecting one tool over another, depending on the area being treated, is more important than which paradigm you adhere to. In this respect, Monteiro and his team believe that the range of motion is influenced by the massage tool and the duration of the massage (Monteiro et al. 2017).
Avoid Overly Bony Areas!
Remember that self-massage essentially targets soft tissues. There are certain areas that are not very muscular, such as the front of the shin area, that should be treated by self-massage nevertheless. However, other areas should be avoided altogether because they have almost no soft tissue or are often comprised of only ligaments.
To Guide You
Here is an anatomy guide for areas to massage with the appropriate tools. In our opinion, you should only switch to more intense tools if you cannot reach the deep areas or stimulate changes.
In this book, we will combine two approaches with some advanced mobility exercises.
Squat Level 2 Series
If you are extremely comfortable with the first squat series progression, move to the next level. This is the advanced level with your feet firmly flat on the floor with no weight plate stack or wedge under the heels.