@Geoff Neupert
- Current nominal practice -
I bought Manly Mobility as an add-on to my Easy Muscle purchase, and since then, I've been practicing it.
(it's been many weeks at this point)
So, I've been doing the 3 ground positions 2-4 times per week 10 reps at a time.
I've been including it throughout my days while I get up from my desk and grab a coffee.
About 10 Reps of breathing, head control, and locomotion, is about as much time as I can feel reasonably taking per break.
And I've been also been practicing the 3 basic holds of McGill's big 3 (just for context).
- Head Control - Muscle Burn -
I've been doing these mostly in sets of ten and trying for sets of 30 a select few times to see about graduating in the progression from level 1 to 2 to 3. At this point, I've gotten up to being able to do breaths and head control to a 30 count holding the pose with some burning sensation in the core and neck. Is holding the pose with muscle burn too much objectively or is that up to me?
- Breath Control - Dizziness -
as far as the Breaths are concerned I find that for myself as a tuba player I can make myself dizzy with 2-4 100% capacity breaths.
I don't imagine that dizziness is called for. so I'm trying to gauge what's intended. Because, full breaths, taken slowly (for me - and I can not stress this enough, having played tuba for over 20 years), take a long time. I might have to video it to prove it - but 20 minutes seems unfeasible for 3 poses. I'm probably closer to 30-40 minutes using maximal breaths, and not allowing myself to induce dizziness. Head control, I can do relatively promptly, but I just did 15 full breaths and it took quite a while. (note to self, bring a stopwatch, and update this post.)
should I slow those breaths down and take more time, inviting a greater likelihood of failure, or should I not quite get to 100% lung capacity while breathing during the holds? (maybe 75 % lung capacity breaths while breathing behind the shield.) to take an example - S&S calls for a hip bridge but it's not for time(it's not the intention to hold it for 60 seconds(not maximal - just substantial)), it's just to get to a max contraction, and straight hips. corollary: is the breath here supposed to be maximal - or just substantial?
- Dead Bugs - Lower Back -
A full load of dead bugs is not currently visible on the horizon. (just a statement on my current ability - not a comment on the program)
If my lower back is experiencing tension and discomfort from dead bugs after 10 reps is that something I'll look to strengthen otherwise from back exercises? I'm not fluent in how to target strength development in the lower back. All I've read about the lower back is that it is easy to overload. But, I'm periodically working with the McGill Big 3 in small doses as well (10s/hold; 1min/hold/day; 3 days/week). And, maybe I'll just continue working with the bird dog pose as a part of my practice, and look to augment my back's capacity for now; which is to say "I'll keep going and enjoy the process" keep the dead bugs at 10 reps / set till things get better.
- OVERALL -
Overall - many things continue to improve - I'm just experiencing some questions about the above finer details.
- my lower back continues to experience mild improvements from an injured state; induced months ago
- my forward bend and goblet squat still experience some relief in the test-retest.
I suppose that, in general, I'm asking something like:
how much should I relax about the rate of progression? Completely?
And, in general, I suppose my only gripe is - this thing doesn't quite fit into a coffee break from my desk too neatly. (but, that's neither here nor there; it's more of a Me-Problem)