So you're probably wondering where this is going based on the title. Just a guess. We'll get there, friend. But you should probably buy me dinner before we get to that.
So let's kill time and talk about your shoulders, shall we? Shoulders are the most complicated and amazing joints in the body. When the shoulder is not being referred to as a pain in the ass, it is often described as a triple hinge. 4 joints make up the shoulder, so that means a lot of things can go wrong with shoulders. In addition to that, when something is wrong with the shoulder, we look at the next joint up & down the kinetic chain. Chances are there is something restricting movement in the upper back, which is composed of 11 joints between 12 vertebrae. That something I'm speaking of is usually a lack of mobility in those 11 joints. This lack of mobility leads to all kinds of B.S., because the stiff joint's laziness and inability to do it's job overworks all the other other joints involved in a movement. Here's an analogy: Water always wants to run downstream to the ocean, and if it washes out a riverbank or breaches a levee, SFW, get over it. The body wants to do the work that it is given, and it doesn't care how many joints it overtaxes to do it! And that's why people blow out their rotator cuffs, for example.
One of my favorite reads in 2013 was the oh-my-god-those-crossfitters-are-crazy, instant classic, functional mobility bible, Becoming a Supple Leopard, by Dr. Kelley Starrett, a physical therapist and Crossfit gym owner who in the past few years has developed a huge following through workshops and seminars, and with his website www.mobilitywod.com. Why do I love this book so much? Thought you'd never ask, my friend! Let me tell you why I'm so In love with this book:
Layman's terms. Most books about health and fitness read like instructions for a bookshelf from Ikea, and not just because it has been translated into every human language, but especially the rarest Scandinavian languages so Vikings at the North Pole can put together a Grundtal valet stand to store wooden shoes. I'm convinced that more than a few titles in the the exercise & fitness section of your local Amazon website were written a cardboard cut out of John Kerry. Yeah, they are that boring usually. Unless you're a nerdy trainer like me or have found that roofies no longer work on your dates, reading a book like The Core: Look at These Photos of Abs That Are Just OK will induce a lobotomy-like state in even the most paranoid, insomniac meth addict.
Call me old-fashioned (but not in a steam-punk, handlebar mustache, anchor-tattoo-like-the-rest-of-Portland way), because I think information that is accessible is more likely to have an impact than arcane musings by people with more letters after their names than relevance to a wider audience than academia.
One of my favorite parts in the K-Starr (Starrett's gangsta name) book is an overview of the peanut, or double lacrosse ball, which is two lacrosse balls held together with electrical tape. The uses for double lacrosse ball are for joint mobilization and to release trigger points. This frees up jammed nerves and tissues, so the body can function properly. One of the biggest benefits to using this method is to relieve back pain, when combined with the right stretches and exercises.
Many of my clients and fellow trainers are using methods we read about in Supple Leopard. The ones who aren't afraid to look like total weirdos. That's what commitment looks like, and weirdos are a good thing! In fact, it was a trainer I work with who introduced me to this kind of mobility training. So thanks to my buddy Chris Williams, I get to teach you to make a peanut!
Here's the tutorial on how to make a double lacrosse ball. It's easy to do, mine took just a few minutes.
Supplies:
- Scissors
- Electrical tape
- 2 lacrosse balls (regular size)
Hold tightly and begin to wind the tape around your balls. I love cheap laughs... and winces, too.
Step 2
As you wrap, start to rotate the balls so the tape starts to cover in one direction, slightly overlapping the edges and completely overlapping on both ends for a neat look.
Continue wrapping till all you see is an electrical tape replica of the Graf Zeppelin. Your double lacrosse ball should look factory-made-by-robots if you follow these instructions well.
Now pretend that your creation is what would happen if the planet earth had a baby with Mr. Peanut. Because it has no legs, it would fall over onto its side. Cut the tape, but make sure the cut is on the equator, not over Chicago.
Step 3
Begin wrapping electrical tape around the equator, instead of going north-south like before. Be careful not to wrap too tight too soon. It will make your innocent peanut look a bit more BDSM than it should.
Step 4
Once the peanut is all wrapped up, and the middle section seems firm enough, make sure the tape is on the equator again.
Cut the umbilical cord, and your back's new best friend is born!
All done.
Here are some articles about methods of breaking up matted down tissues to restore movement to the body.
Video for mobilizations using the peanut.
http://youtu.be/iDIpEWASS3gFor some of you, all of this anatomy and physiology can be pretty overwhelming, while to others this probably looks like a how to wipe your butt blog. It is all about taking steps in the healthiest direction possible. It's a process. And to sum it up, a quote one of my favorite yoga gurus, Dave Romanelli - enjoy your journey.
-GB
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