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I find it difficult in the sense of exertion.... 30 breath + 30 head nods + 30 head rotation per side is a LOT of work compared to the other position
I think many people will find their "bottlenecks" in different places. for me, the side-lying positions have felt easiest so far even with flying the top leg up on the straight leg position, it's been doable.
I find it hard to hold the side plank that long too. I've been doing the breaths on left side, roll to the other side and do the breaths. Roll back and do the head nods on each side, etc.
It was mine too.
100%.I think many people will find their "bottlenecks" in different places. for me, the side-lying positions have felt easiest so far even with flying the top leg up on the straight leg position, it's been doable.
Make sure your breathing is correct for the dead bugs. This is a major issue for many. And remember not to brace (if you're doing so).but the dead bugs, I can max the rest of the initial ground positions protocol, but the dead bugs creep into my lower back. So, I'm just dealing with that in sets of 20 instead of 25, so far.
I started SJS two weeks ago (and I'm practicing everyday)... and I have a few questions for @Geoff Neupert .
I'm asking here because they might be of interest to other people.
The lying down position seems the most difficult for me. Is this normal? I have, I think, a good anterior chain (I can do several controlled HLRs without any problem for example), but the volume of dead bugs puts me in trouble; Is this normal (or usual)? In fact, I was able to get the other two positions into "maintenance" mode (at level 4) quite quickly, but the lying down position requires a much longer work.
I've seen that it's possible to spread the exercises throughout the day (lying down in the morning, then on your side later, etc.), but can the targeted volume for a given exercise (in this case the deadbug) also be spread out, or should we aim for all the reps for that exercise in a single session?
My second question: should we "inhale and block the breath" before we lower our arms and legs (that's what I'm doing right now) or should we inhale/exhale while lowering/raising?
And one last question about the deadbug: I sometimes hear that you should aim to "push your lower back into the ground". Is this a good thing or should we just aim to keep the natural curvature of the back without letting the tailbone tip into the floor?
Thanks in advance,
PS. there is a direct impact for me of the exercises in the lying position and on the side on the toe touch and squat !
Okay, thought there was something seriously wrong with me. I'll do as you prescribe and report back. Thanks for the quick answer, Geoff.
Literally a few posts up, Geoff said:Has anyone experienced nausea with the head nods? I get strong nausea in all three positions within 10 reps. I have to halt training for a couple minutes to recover before I can move on to the next exercise. Has anyone dealt with this and did it dissipate? Thanks!
Is the room by chance feel like it's spinning around you? Rapid head and eye movements can trigger vertigo in some people, which can make you feel nauseous.