wespom9
Level 6 Valued Member
@wespom9 actually the hard roll is more a test than something to be done daily.
About mobility. I also recommend the OS stuff. If I'm short on time I can be done three minutes. The movements have a playful element and bring me joy. I got easily bored by normal mobility practices and didn't feel much of an effect.
As I came to understand it during my level II (taken with Diane Vives for what its worth, who was fantastic) the hard roll is a natural progression to segmental rolling, which would be the regression as @jca17 mentioned below. Rolling in general is a corrective option for the Rotary Stability section of the screen (remember the FMS is not a "test" nor an "assessment" - it is a screen)
I do hard rolls for reps in my OS practice. Is there a reason not to do them daily, Marlon? Wespom has his level II FMS with experience in the field, so I'm curious about why that's an issue that he would need correction on. The way I understand progressions is that when a higher difficulty move becomes easy, you don't really need to go back down to the regressions as often, and the hard roll is kind of the king of rolling, right? I've found that its one of the most beneficial moves for the initial part of the TGU. I still do segmental rolling every once in a while, but hard rolls are my bread and butter (unless we're talking about real bread, in which case I prefer my roll a little softer).
Again, rolling in general is a corrective to the RS and I would consider prescribing to anyone with a 1 on that level of the screen. Now, proper FMS protocol would require that SM and ASLR (generally described as the "mobility" sections of the screen) are both 2's BEFORE rolling - implying that the rolls may not bring the desired the effect without first increasing the scores of those mobility. You would be right in the fact if its not an issue, you don't need a corrective. That being said, if you value it and want to maintain/improve, could you do them? Absolutely. Not sure how many of you follow Mike Boyle, but he is huge on doing your A1 and A2 exercise and pairing it with a mobility or corrective that is what he describes as "part of your active recovery" (I am paraphrasing so I apologize if I put words in his mouth).
Why do I do it everyday? I think it is partly both restorative and preventative. Does it make me feel better? Definitely yes. Do I think its helping keep me mobile and stable so I can strength train the way I would like? I would say yes.
I love that Dan John quote too, I've used it in my own work with clients - "If something is important, do it every day" Strength is only achievable with ideal body mechanics. If I didn't do it for a day or two, would I notice? Probably not. But if you ignore it for too long - you may notice all of a sudden you are worse than you thought. I strength train most days, do mobility most days, and am happy with how its going.
That's a good answer. There is a difference between preventative and restorative. We brush our teeth everyday to prevent cavities. If that doesn't work and we get a cavity, brushing won't fix it at that point.
OS is marketed as restorative, not preventative - restoring lost movement, restoring a pain free status, etc.
Any movement that has to be prepped every day raises a question - are we just "prepping" or warming up our compensations? Because if we fix the compensations they go away. There is a difference between fixing a hole in drywall, and hanging a picture in front of the hole.
You are correct that we "fix" compensations, however in practice I'm not always sure it is that easy. Especially for the client you see once a week, and is not so great and exercising on their own - I add the necessary correctives in warmup/paired with higher movement patterns that will assist our daily and long term goals. Bottom line, the corrective may fix it that day - but only with continued proper movement will the corrective stay away. This is why we constantly assess.