I would recommend frequently mobility snacks throughout the day.
Hello StrongFirst!
I'm writing in the bodyweight forum for the first time to inquire about a routine for someone looking to step away from the barbell for a bit. I've trained with the barbell for as long as I can recall and after quite some time, I've felt the toll of this. As a powerlifting enthusiast, most of my training has centered around this but I seek a change that will help "reset" my body and allow overall systematic recovery to occur. I'm seeking ideas to create a callisthenic based program similar to that of yoga or tai chi to accomplish this. The main goals of this program are to
1) Deload the spine and joints
2) Restore harmony of movement
3) Enhance flow and energy of the body
$) Strengthen joints and create balance and postural optimization
... Thank you!
After quite a few years of trial and error, here are the main sources and routines that I use. Almost the same as Adam M. in this post!
1. Concepts
- Flexible steel by Jon Engum main concepts, lengthen and create space
- Pavel Relax into stretch and super joints for an overview of the role of CNS in stretching
- Convict conditioning 2 Trifecta for practice but a good overview of the reason that you should in do actual movements to improve mobility rather than focus on corrective exercises. Your ankle flexibility will get better by actually squatting with proper form for example.
- Five minute flow by Max Shank: move for its own sake. Have fun rather than the druggery of traditional stretching.
2. Protocols
- Follow the daily movement in Flexible Steel it is mostly joint circles.
- Other joint circle routines, google "CARS" articular rotation
- trifecta Convict Conditioning 2. Gold.
- I agree with others. Find a set routine you can do daily. Don't program hop for this but blend it into a system that works for you.
Yoga
- Do a daily sun saluation or some other routine the same every day rather than a teacher-focused class as others have mentioned. You want to build habits, not take time away from strength training.
- Yin Yoga long holds, which is actually the same concept kind of as Pavel's relax into stretch. Two minute gentle stretches. I do this before bed.
Decompression
- Hang from a bar for time once a day: spinal decompression
- lat stretch from a playground bar.
- Downward dog to cobra wave it.
- Put your legs up on the wall for a few minutes before bed each night. Good for circulation and relaxation.
Hips
- Goblet squat prying or just sit in the "Asian squat" recommended by Bret Contraras(?) once a day. I added this to the Trifecta to make it the Quadfecta.
- You might also add the "world's greatest stretch"
- Alternatively, squat and rotate, Ido Portal.
Original Strength resets
- weird but great. I agree. I do a get up roll away and back to the bell and then do another getup for my S&S. Works wonders.
- Pair the head rolls with your S&S bridge warmup. Integrate OS into a regular routine.
Crawls
The only one here that I should do but don't for some reason. OS has it covered.
Shoulders
Face pulls and band pullaparts with bands. This is a great video I got from this community.
Walking and breathing
- gentle restorative long, easy walks and meditation with a breath focus. Practice breathing while recovering from a set. S&S has a few pages on this.
I have found these better than Yoga. Hatha Yoga transitions are too fast. You gotta sit into the stretch and work strength as well.
You won't regret investing in your quality of movement. It improves quality of life and the improved posture and movement will actually set you up for future strength gains. Win-win.