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Display Name Post: For Dan...a WW-ish article        (Topic#37811)
Barna
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Total Posts: 140
10-29-21 08:04 AM - Post#914291    



Liked this article...sounded like something that you might like for Wandering Weights.

https://formiseverything.com/2021/10/28/my-incredi bly-simple-and-effective- health-and-fitness-templa ...


 
Neil W.
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Total Posts: 27
10-29-21 11:16 AM - Post#914300    



Good article! Only somewhat related...

I've recently re-discovered the benefits of sitting in a deep squat (why do I forget this stuff? probably boredom) and I'm finding that holding a very light kettlebell with your arms fully extended in front of you is a wondrous variation for locking in the right lower back positioning.
 
Dan John
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Total Posts: 12013
10-30-21 10:16 AM - Post#914331    



That is very good, thank you.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
BrianBinVA
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Total Posts: 4684
10-30-21 06:39 PM - Post#914337    



Liked it -- thank you.

FWIW, I find if you add up- and down-dog to hanging and the deep squat, that can be literally all you need, assuming no major orthopedic issues.


 
Jordan D
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Total Posts: 560
10-31-21 11:10 AM - Post#914340    



  • BrianBinVA Said:
Liked it -- thank you.

FWIW, I find if you add up- and down-dog to hanging and the deep squat, that can be literally all you need, assuming no major orthopedic issues.



That's like a modern, better version of the 5 Tibetan rites. I dig it. Similar to what I do every single morning.

Though I've found that the deep squat is so unapproachable for most people, we have to start with something else. Maybe wall sits.

Also, pertaining to the article...has anyone, anywhere, ever seen an example of someone, especially from the older population, who successfully built an exercise habit with a "living room routine"? The Internet loves suggesting those goofy table rows, but I've never seen a single human being who could sticking with moving the furniture around to exercise for along. I think the ritual of going to a different space - public or garage gym, or playground - of getting out of the physical space that's supposed to be "comfortable," is sneaky powerful.
 
Old Miler
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Total Posts: 1656
10-31-21 06:31 PM - Post#914358    



  • Jordan D Said:


That's like a modern, better version of the 5 Tibetan rites. I dig it. Similar to what I do every single morning.





Interesting read. "It <the sixth Rite> should be practiced only when you feel an excess of sexual energy...". What, every single morning? Respect!
 
Jordan D
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Total Posts: 560
10-31-21 10:11 PM - Post#914366    



Haha. Yeah, I’ve never had a problem figuring out what to do with that excess energy.
 
Jordan Derksen
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Total Posts: 275
11-01-21 09:37 AM - Post#914379    



  • BrianBinVA Said:
Liked it -- thank you.

FWIW, I find if you add up- and down-dog to hanging and the deep squat, that can be literally all you need, assuming no major orthopedic issues.



Up and down dog is also part of steve maxwell's daily dozen and has recently become a favorite of mine.

I would agree with the 4 moves: up/down dog, squat, hang as being almost all you need. I'm currently looking for a magic exercise/stretch to fix my traps and neck. Over many years I've developed a pretty prominent dowagers hump that has resulted in some goose neck. It may be too late to fix it as the bones have probably set that way, but I'm hoping I can find some kind of stretch for the upper back/neck that could realign everything. No luck so far.


 
Steve Rogers
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Total Posts: 5628
11-01-21 10:51 AM - Post#914381    



  • Jordan Derksen Said:
...
I would agree with the 4 moves: up/down dog, squat, hang as being almost all you need. I'm currently looking for a magic exercise/stretch to fix my traps and neck. Over many years I've developed a pretty prominent dowagers hump that has resulted in some goose neck. It may be too late to fix it as the bones have probably set that way, but I'm hoping I can find some kind of stretch for the upper back/neck that could realign everything. No luck so far.


I have similar issues though I don't believe it's ever too late. Things that I've felt have helped me are bar hangs, bat wings, jefferson curls and loaded carries or just walking/jogging while focusing on posture.
"Coyote is always waiting, and Coyote is always hungry."


 
DanMartin
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Total Posts: 20523
11-01-21 11:36 AM - Post#914384    



I follow a very basic, even for me, "stretching" routine:

1. Walking...duh
2. Bar Hang
3. Goblet Squat Sit
4. Plank
5. Brettzel

You certainly could do more, but I wouldn't do less. Three to five days a week should be enough, but every day is perfectly fine.

As always, YMMV
Mark it Zero.


 
Jordan D
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Total Posts: 560
11-01-21 12:08 PM - Post#914385    



OS-style head nods are a game changer for neck pain/tightness. I do a minute or so every morning, and also when hanging from a bar after workouts (as some glorious genius on here recommended awhile back).

This alone has reduced my need for massages from once a week, to once or twice a year.
 
Neil W.
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Total Posts: 27
For Dan...a WW-ish article
11-01-21 02:19 PM - Post#914389    



  • Jordan Derksen Said:
I'm currently looking for a magic exercise/stretch to fix my traps and neck. Over many years I've developed a pretty prominent dowagers hump that has resulted in some goose neck. It may be too late to fix it as the bones have probably set that way, but I'm hoping I can find some kind of stretch for the upper back/neck that could realign everything. No luck so far.



Have you tried cross-bench pullovers? If not, give them a try with 2 light dumbbells in a hammer grip. Pause at the bottom to let the stretch happen, then initiate pulling yourself out of that hole focusing on the muscles you'd initiate a pullup with (none of the pushing muscles should come into play until the weights are higher than your chest).

15-25 reps, light weights.

- From the guy who suggested nodding while hanging, LOL

Edited by Neil W. on 11-01-21 02:20 PM. Reason for edit: No reason given.
 
Jordan D
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Total Posts: 560
Re: For Dan...a WW-ish article
11-02-21 11:49 AM - Post#914417    



  • Neil W. Said:
From the guy who suggested nodding while hanging, LOL



Listen to this man! He is a wizard.
 
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