Tutorial

																									

														
0.12
														
so the second part of the recovery work
													
																									

														
2.25
														
is going to involve what we call
													
																									

														
4.52
														
myofascial release I'm not going to go
													
																									

														
7.529
														
too much in depth with this that you
													
																									

														
10.469
														
know there's a lot of information out
													
																									

														
12.3
														
there regarding myofascial release and
													
																									

														
14.28
														
one of the primary websites I would
													
																									

														
16.83
														
really really recommend you going to
													
																									

														
18.75
														
check out is a website called mobility
													
																									

														
21.06
														
WOD for workout of the day and this is
													
																									

														
24.99
														
run by a gentleman called Kelly Starrett
													
																									

														
27.96
														
I'll put the link in the description he
													
																									

														
30.48
														
has some fantastic books and videos out
													
																									

														
33.93
														
regarding how to do my fashion release
													
																									

														
37.02
														
and stretching for absolutely any
													
																									

														
39.42
														
situation okay so going into the
													
																									

														
42.6
														
myofascial release part we're going to
													
																									

														
44.219
														
use two tools potentially the bands as
													
																									

														
47.039
														
well but the two tools is going to be a
													
																									

														
48.66
														
lacrosse ball this is actually not a
													
																									

														
51.39
														
lacrosse ball this is a really hard
													
																									

														
53.82
														
spiky ball I'd prefer this because it
													
																									

														
56.76
														
gets into the muscles a little bit
													
																									

														
58.289
														
better than a round lacrosse ball but a
													
																									

														
60.809
														
lacrosse ball is perfectly fine for what
													
																									

														
63.39
														
you need and a foam roller as well so a
													
																									

														
66.9
														
foam roller you can get pretty cheap
													
																									

														
68.369
														
I'll put links in the description
													
																									

														
70.02
														
regarding where to get this stuff and
													
																									

														
72.15
														
how to get it but these things are going
													
																									

														
75.689
														
to be very very valuable to you for any
													
																									

														
78.06
														
recovery work you do so the first one
													
																									

														
80.88
														
we're going to look at again is the
													
																									

														
82.799
														
shoulder for myofascial release so what
													
																									

														
85.32
														
we're going to do is use the lacrosse
													
																									

														
87.33
														
ball on the shoulder okay
													
																									

														
89.189
														
so first things first you want to lie
													
																									

														
91.56
														
down on your back and you're going to
													
																									

														
96.21
														
paste the lacrosse ball under the back
													
																									

														
99.45
														
of the shoulder here okay and now what
													
																									

														
102.659
														
you can do is lean onto it and you can
													
																									

														
106.11
														
start rolling around small circles on
													
																									

														
109.68
														
the back of that shoulder you're going
													
																									

														
110.97
														
to feel that there's real tender point
													
																									

														
113.04
														
right there and you stay there you hang
													
																									

														
116.28
														
out there and enjoy the release from the
													
																									

														
119.159
														
lacrosse ball the second method that you
													
																									

														
123.689
														
can use for the same position is if you
													
																									

														
125.969
														
put your arm out and don't move the
													
																									

														
128.58
														
shoulder all you're going to do is move
													
																									

														
130.8
														
the arm down
													
																									

														
134.04
														
and you really gonna feel that a lot on
													
																									

														
137.549
														
the back of the shoulder
													
																									

														
138.78
														
okay so we're focus on the back of the
													
																									

														
141.689
														
shoulder now we're gonna have a look at
													
																									

														
143.159
														
the front of the shoulder
													
																									

														
144.9
														
okay and also the chest so these two
													
																									

														
148.14
														
parts you can kind of do in one go and
													
																									

														
150.78
														
again it's very similar you're going to
													
																									

														
152.879
														
place them lacrosse ball on the floor so
													
																									

														
154.709
														
I'll face the other way and you're going
													
																									

														
157.2
														
to place it on the chest here
													
																									

														
159.72
														
you're going to roll around all the way
													
																									

														
161.549
														
across to the shoulder and on to the
													
																									

														
164.34
														
chest
													
																									

														
164.819
														
okay so again we'll lie down under the
													
																									

														
169.709
														
chest and from here you can roll around
													
																									

														
173.43
														
and on to the shoulder and back if you
													
																									

														
178.169
														
find a really tender point just hang out
													
																									

														
180.51
														
there see if we can find a knot this is
													
																									

														
184.62
														
really gonna help kind of release that
													
																									

														
186.48
														
tension next one up we're actually gonna
													
																									

														
189.81
														
help the range of motion of your arms
													
																									

														
192.629
														
okay so what we're going to do again is
													
																									

														
195.599
														
use the band here so you connect it up
													
																									

														
198.18
														
to a bar or something that you have that
													
																									

														
200.129
														
you can connect it to and all you're
													
																									

														
202.769
														
going to do is you're going to grab the
													
																									

														
205.04
														
band and you're going to bend over from
													
																									

														
208.5
														
the hip so don't let the back do the
													
																									

														
210.599
														
work you've got back straight bend from
													
																									

														
212.669
														
the hip and this is going to help pull
													
																									

														
215.76
														
your arms up and it's going to start
													
																									

														
218.22
														
increasing the range of motion in your
													
																									

														
221.22
														
shoulders so the more you can bit down
													
																									

														
223.769
														
can go back straight the more it's gonna
													
																									

														
226.199
														
help bring your arms up next up we're
													
																									

														
229.229
														
going to again look at the lats
													
																									

														
230.819
														
so those primary muscles we're going to
													
																									

														
233.639
														
use the foam roller now so this time
													
																									

														
236.489
														
place it on the floor and again we want
													
																									

														
239.31
														
to target those lats on the side so what
													
																									

														
241.949
														
we can do is lie down on our side and
													
																									

														
245.93
														
just focus on getting that foam roller
													
																									

														
249.379
														
under the ribcage and onto the muscle
													
																									

														
253.59
														
now you're gonna have to turn away a
													
																									

														
255.9
														
little bit the more you come onto the
													
																									

														
257.699
														
side the more you're going to be hitting
													
																									

														
259.199
														
your QL and your ribcage what you want
													
																									

														
262.95
														
to do is come across slightly to the
													
																									

														
265.169
														
back and you can roll up
													
																									

														
267.41
														
and then another thing to think about is
													
																									

														
271.25
														
if you want to if you bring your arms
													
																									

														
273.71
														
across your chest like this what this
													
																									

														
275.24
														
does is it kind of tightens the tissue
													
																									

														
278.03
														
on your back and your flesh and it means
													
																									

														
280.52
														
that you can really target those muscle
													
																									

														
283.94
														
groups a little bit more and a little
													
																									

														
285.56
														
bit better as an extra little point if
													
																									

														
288.53
														
you feel that on your lats the foam
													
																									

														
291.44
														
roller is not hitting them quite in the
													
																									

														
293.9
														
right places and you feel that you're
													
																									

														
295.37
														
not getting everywhere don't forget you
													
																									

														
298.46
														
can use your lacrosse ball again this is
													
																									

														
300.5
														
going to allow you to target a much
													
																									

														
302.09
														
smaller area and again you can just
													
																									

														
304.7
														
learn your back and use the ball to roll
													
																									

														
307.58
														
around or firing those tight knots that
													
																									

														
310.01
														
you want to kind of release out and just
													
																									

														
311.99
														
hang out and spend some time in those so
													
																									

														
315.41
														
finally we're going to go full circle
													
																									

														
317.63
														
and come back to the forearms again we
													
																									

														
321.14
														
can use the lacrosse ball for this just
													
																									

														
323.96
														
get down onto your knees and you just
													
																									

														
326.87
														
place the ball down and you're gonna put
													
																									

														
329.24
														
your weight on to the ball with your
													
																									

														
331.82
														
forearm and then use the other hand to
													
																									

														
334.31
														
apply more pressure and you can just
													
																									

														
336.83
														
roll up and down like that so there you
													
																									

														
341.27
														
have it for the recovery work don't
													
																									

														
343.49
														
neglect the recovery stretching and
													
																									

														
346.01
														
myofascial release is absolutely
													
																									

														
348.32
														
essential and it means that you're going
													
																									

														
350.39
														
to be able to train for longer it means
													
																									

														
352.22
														
you can get back into that second
													
																									

														
353.99
														
session quicker the fatigue is going to
													
																									

														
356.78
														
go quicker and also it means that you're
													
																									

														
358.88
														
going to be injury free for a lot longer
													
																									

														
369.169
														
you
													
																							

1
00:00:00,000 --> 00:00:04,000
so the second part of the recovery work

2
00:00:02,000 --> 00:00:07,000
is going to involve what we call

3
00:00:04,000 --> 00:00:09,000
myofascial release I'm not going to go

4
00:00:07,000 --> 00:00:11,000
too much in depth with this that you

5
00:00:10,000 --> 00:00:13,000
know there's a lot of information out

6
00:00:12,000 --> 00:00:16,000
there regarding myofascial release and

7
00:00:14,000 --> 00:00:18,000
one of the primary websites I would

8
00:00:16,000 --> 00:00:20,000
really really recommend you going to

9
00:00:18,000 --> 00:00:24,000
check out is a website called mobility

10
00:00:21,000 --> 00:00:27,000
WOD for workout of the day and this is

11
00:00:24,000 --> 00:00:29,000
run by a gentleman called Kelly Starrett

12
00:00:27,000 --> 00:00:32,000
I'll put the link in the description he

13
00:00:30,000 --> 00:00:36,000
has some fantastic books and videos out

14
00:00:33,000 --> 00:00:38,000
regarding how to do my fashion release

15
00:00:37,000 --> 00:00:42,000
and stretching for absolutely any

16
00:00:39,000 --> 00:00:43,000
situation okay so going into the

17
00:00:42,000 --> 00:00:46,000
myofascial release part we're going to

18
00:00:44,000 --> 00:00:48,000
use two tools potentially the bands as

19
00:00:47,000 --> 00:00:51,000
well but the two tools is going to be a

20
00:00:48,000 --> 00:00:53,000
lacrosse ball this is actually not a

21
00:00:51,000 --> 00:00:56,000
lacrosse ball this is a really hard

22
00:00:53,000 --> 00:00:57,000
spiky ball I'd prefer this because it

23
00:00:56,000 --> 00:01:00,000
gets into the muscles a little bit

24
00:00:58,000 --> 00:01:03,000
better than a round lacrosse ball but a

25
00:00:60,000 --> 00:01:06,000
lacrosse ball is perfectly fine for what

26
00:00:63,000 --> 00:01:07,000
you need and a foam roller as well so a

27
00:00:66,000 --> 00:01:09,000
foam roller you can get pretty cheap

28
00:00:68,000 --> 00:01:11,000
I'll put links in the description

29
00:00:70,000 --> 00:01:15,000
regarding where to get this stuff and

30
00:00:72,000 --> 00:01:17,000
how to get it but these things are going

31
00:00:75,000 --> 00:01:20,000
to be very very valuable to you for any

32
00:00:78,000 --> 00:01:22,000
recovery work you do so the first one

33
00:00:80,000 --> 00:01:24,000
we're going to look at again is the

34
00:00:82,000 --> 00:01:26,000
shoulder for myofascial release so what

35
00:00:85,000 --> 00:01:28,000
we're going to do is use the lacrosse

36
00:00:87,000 --> 00:01:31,000
ball on the shoulder okay

37
00:00:89,000 --> 00:01:36,000
so first things first you want to lie

38
00:00:91,000 --> 00:01:38,000
down on your back and you're going to

39
00:00:96,000 --> 00:01:42,000
paste the lacrosse ball under the back

40
00:00:99,000 --> 00:01:45,000
of the shoulder here okay and now what

41
00:00:102,000 --> 00:01:49,000
you can do is lean onto it and you can

42
00:00:106,000 --> 00:01:50,000
start rolling around small circles on

43
00:00:109,000 --> 00:01:52,000
the back of that shoulder you're going

44
00:00:110,000 --> 00:01:55,000
to feel that there's real tender point

45
00:00:113,000 --> 00:01:59,000
right there and you stay there you hang

46
00:00:116,000 --> 00:01:63,000
out there and enjoy the release from the

47
00:00:119,000 --> 00:01:65,000
lacrosse ball the second method that you

48
00:00:123,000 --> 00:01:67,000
can use for the same position is if you

49
00:00:125,000 --> 00:01:69,000
put your arm out and don't move the

50
00:00:128,000 --> 00:01:73,000
shoulder all you're going to do is move

51
00:00:130,000 --> 00:01:73,000
the arm down

52
00:00:134,000 --> 00:01:78,000
and you really gonna feel that a lot on

53
00:00:137,000 --> 00:01:81,000
the back of the shoulder

54
00:00:138,000 --> 00:01:82,000
okay so we're focus on the back of the

55
00:00:141,000 --> 00:01:84,000
shoulder now we're gonna have a look at

56
00:00:143,000 --> 00:01:87,000
the front of the shoulder

57
00:00:144,000 --> 00:01:89,000
okay and also the chest so these two

58
00:00:148,000 --> 00:01:92,000
parts you can kind of do in one go and

59
00:00:150,000 --> 00:01:93,000
again it's very similar you're going to

60
00:00:152,000 --> 00:01:96,000
place them lacrosse ball on the floor so

61
00:00:154,000 --> 00:01:99,000
I'll face the other way and you're going

62
00:00:157,000 --> 00:01:101,000
to place it on the chest here

63
00:00:159,000 --> 00:01:103,000
you're going to roll around all the way

64
00:00:161,000 --> 00:01:104,000
across to the shoulder and on to the

65
00:00:164,000 --> 00:01:109,000
chest

66
00:00:164,000 --> 00:01:112,000
okay so again we'll lie down under the

67
00:00:169,000 --> 00:01:117,000
chest and from here you can roll around

68
00:00:173,000 --> 00:01:120,000
and on to the shoulder and back if you

69
00:00:178,000 --> 00:01:124,000
find a really tender point just hang out

70
00:00:180,000 --> 00:01:125,000
there see if we can find a knot this is

71
00:00:184,000 --> 00:01:129,000
really gonna help kind of release that

72
00:00:186,000 --> 00:01:132,000
tension next one up we're actually gonna

73
00:00:189,000 --> 00:01:134,000
help the range of motion of your arms

74
00:00:192,000 --> 00:01:137,000
okay so what we're going to do again is

75
00:00:195,000 --> 00:01:139,000
use the band here so you connect it up

76
00:00:198,000 --> 00:01:142,000
to a bar or something that you have that

77
00:00:200,000 --> 00:01:144,000
you can connect it to and all you're

78
00:00:202,000 --> 00:01:147,000
going to do is you're going to grab the

79
00:00:205,000 --> 00:01:150,000
band and you're going to bend over from

80
00:00:208,000 --> 00:01:152,000
the hip so don't let the back do the

81
00:00:210,000 --> 00:01:155,000
work you've got back straight bend from

82
00:00:212,000 --> 00:01:157,000
the hip and this is going to help pull

83
00:00:215,000 --> 00:01:160,000
your arms up and it's going to start

84
00:00:218,000 --> 00:01:163,000
increasing the range of motion in your

85
00:00:221,000 --> 00:01:165,000
shoulders so the more you can bit down

86
00:00:223,000 --> 00:01:168,000
can go back straight the more it's gonna

87
00:00:226,000 --> 00:01:170,000
help bring your arms up next up we're

88
00:00:229,000 --> 00:01:173,000
going to again look at the lats

89
00:00:230,000 --> 00:01:175,000
so those primary muscles we're going to

90
00:00:233,000 --> 00:01:178,000
use the foam roller now so this time

91
00:00:236,000 --> 00:01:181,000
place it on the floor and again we want

92
00:00:239,000 --> 00:01:185,000
to target those lats on the side so what

93
00:00:241,000 --> 00:01:188,000
we can do is lie down on our side and

94
00:00:245,000 --> 00:01:192,000
just focus on getting that foam roller

95
00:00:249,000 --> 00:01:195,000
under the ribcage and onto the muscle

96
00:00:253,000 --> 00:01:197,000
now you're gonna have to turn away a

97
00:00:255,000 --> 00:01:198,000
little bit the more you come onto the

98
00:00:257,000 --> 00:01:202,000
side the more you're going to be hitting

99
00:00:259,000 --> 00:01:204,000
your QL and your ribcage what you want

100
00:00:262,000 --> 00:01:206,000
to do is come across slightly to the

101
00:00:265,000 --> 00:01:211,000
back and you can roll up

102
00:00:267,000 --> 00:01:213,000
and then another thing to think about is

103
00:00:271,000 --> 00:01:214,000
if you want to if you bring your arms

104
00:00:273,000 --> 00:01:217,000
across your chest like this what this

105
00:00:275,000 --> 00:01:220,000
does is it kind of tightens the tissue

106
00:00:278,000 --> 00:01:223,000
on your back and your flesh and it means

107
00:00:280,000 --> 00:01:225,000
that you can really target those muscle

108
00:00:283,000 --> 00:01:227,000
groups a little bit more and a little

109
00:00:285,000 --> 00:01:230,000
bit better as an extra little point if

110
00:00:288,000 --> 00:01:233,000
you feel that on your lats the foam

111
00:00:291,000 --> 00:01:234,000
roller is not hitting them quite in the

112
00:00:293,000 --> 00:01:237,000
right places and you feel that you're

113
00:00:295,000 --> 00:01:240,000
not getting everywhere don't forget you

114
00:00:298,000 --> 00:01:241,000
can use your lacrosse ball again this is

115
00:00:300,000 --> 00:01:244,000
going to allow you to target a much

116
00:00:302,000 --> 00:01:247,000
smaller area and again you can just

117
00:00:304,000 --> 00:01:249,000
learn your back and use the ball to roll

118
00:00:307,000 --> 00:01:251,000
around or firing those tight knots that

119
00:00:310,000 --> 00:01:255,000
you want to kind of release out and just

120
00:00:311,000 --> 00:01:256,000
hang out and spend some time in those so

121
00:00:315,000 --> 00:01:260,000
finally we're going to go full circle

122
00:00:317,000 --> 00:01:263,000
and come back to the forearms again we

123
00:00:321,000 --> 00:01:266,000
can use the lacrosse ball for this just

124
00:00:323,000 --> 00:01:268,000
get down onto your knees and you just

125
00:00:326,000 --> 00:01:270,000
place the ball down and you're gonna put

126
00:00:329,000 --> 00:01:274,000
your weight on to the ball with your

127
00:00:331,000 --> 00:01:276,000
forearm and then use the other hand to

128
00:00:334,000 --> 00:01:280,000
apply more pressure and you can just

129
00:00:336,000 --> 00:01:282,000
roll up and down like that so there you

130
00:00:341,000 --> 00:01:285,000
have it for the recovery work don't

131
00:00:343,000 --> 00:01:287,000
neglect the recovery stretching and

132
00:00:346,000 --> 00:01:290,000
myofascial release is absolutely

133
00:00:348,000 --> 00:01:291,000
essential and it means that you're going

134
00:00:350,000 --> 00:01:293,000
to be able to train for longer it means

135
00:00:352,000 --> 00:01:296,000
you can get back into that second

136
00:00:353,000 --> 00:01:297,000
session quicker the fatigue is going to

137
00:00:356,000 --> 00:01:302,000
go quicker and also it means that you're

138
00:00:358,000 --> 00:01:302,000
going to be injury free for a lot longer

139
00:00:369,000 --> 00:01:311,000
you