Dracoy's Path to be an ELITE Powerlifter!

[farmerson12]

self myo is the foam rolling, the stick, pvc pipe rolling, using medicine/tennis/lacrosse/any kind of ball to break out adhesions/scar tissue within the muscle

the specialist version is deep tissue massage or ART chiropractic (basically deep tissue massage with added ROM and PNF type stretching - from what I understand/had a chiropractic tell me recently) -- if you have insurance you may be able to get it covered (ART, prolly not a massage)

So how do you do it with a ball or stick?

[jiritt0]

put the ball on the ground, lay on top of it with as much bodyweight as necessary, roll all over spots that hurt until they stop hurting (usually in 30 seconds intervals)

the stick is a product;
http://www.thestick.com/

it's amazing, but you can't really use it on anything above your waist easily (balls/foam/pvc is better for that)

the harder the object, the harder the massage

[farmerson12]

Awesome. Never heard of that. Something thats good to know

[jiritt0]

im prolly going to buy the postural curve thing and footwheel too..

i like to feel good

[Dracoy]

AMT Corporations + FAILED Benching Fuuuu
http://yanyanxu.com/2010/02/05/day-765/

[Dracoy]

put the ball on the ground, lay on top of it with as much bodyweight as necessary, roll all over spots that hurt until they stop hurting (usually in 30 seconds intervals)

the stick is a product;
http://www.thestick.com/

it's amazing, but you can't really use it on anything above your waist easily (balls/foam/pvc is better for that)

the harder the object, the harder the massage

Interesting. I heard a lacrosse ball = best.

[Dracoy]

Outback steak house and net operating loss
http://yanyanxu.com/2010/02/07/day-766/

[jiritt0]

lacrosse balls are small and dense - so you'd be able to hit spots a larger object might not... it's all the same principle, one isn't really better than the other, it more depends on the size/location of the adhesions/scar tissue on the muscle

[Dracoy]

Muscle Scar Update and Corporate Deductions
http://yanyanxu.com/2010/02/08/day-767/

[Dracoy]

lacrosse balls are small and dense - so you'd be able to hit spots a larger object might not... it's all the same principle, one isn't really better than the other, it more depends on the size/location of the adhesions/scar tissue on the muscle

Ah yea, I just need someone to work it out. finding time is hard.

[Dracoy]

30 min of rowing + in a Purple Wraath/Green MAGnitude INFOMERCIAL WOOO!
http://yanyanxu.com/2010/02/08/day-768/

[jiritt0]

Ah yea, I just need someone to work it out. finding time is hard.

I am calling your bluff..


You don't have 5 spare minutes ever in a day?!


or, quite frankly, I would decrease the time you spend in the gym, and put 5-10 minutes into some self myo release prior to an active dynamic warm up (assuming you even do one/know what that is)

[Dracoy]

Well the active release therapist is off campus. I don't have a car. Getting there in this weather is just tough since the bus routes don't exactly go there.

I promise to check out the one at our gym though. It is a student run place so I'm a bit iffy about it.

[jiritt0]

the self myo is just as good when you consider how cheap and easy it is to utilize

I imagine an ART chiropractor will run a good bit of $ unless you can have insurance cover it, and deep tissue massages are basically self myo done by someone else (and the massage therapy field as little regulation, similiar to personal training -- you could spend 100$ and get an amazing person, or 100$ and get an idiot that sucks)


a few minutes of self release a day is amazing. especially preworkout with an active dynamic warm up and again 3-4hours postworkout with static stretches. active recovery and flexibility training are the most overlooked components of 99.9% of training programs, especially for males



start foam rolling/whatever form self release is best for you before every training session and for 5 minutes after every shower (or whenever is best for you, i prefer right after showers in the mornings) on off days for 1 month -- your lifts will go up while your body feels 10x better, and hopefully you'll see the value of it!! I wouldn't dive right into seeing a chiro or massage therapist first, unless your oprah rich, save that for when your really really really beat up , or a few days before big life events (i've got an apt scheduled 3 days before my wedding this may)

[Dracoy]

Congrats on getting married!

I do own my own foam roll so I'll start utilizing it more after showers and hit the foam roll pre workout to warm up.

I always did it post workout...?