Hey there everyone! Hope the weekend was a good for you as it was for me. Actually that is not true I hope it was much, much better. My weekend had few highlights to speak of due to the fact out of the 53 hour period from 10:00 pm on friday to 3am this morning I worked a total of 33 hours which consisted of two 12 hour shifts and a 10 hour overnight shift. To say that this sucked is the biggest understatement of my life! Don't get me wrong I don't mind working or mind the work I do at my second job (I mean its not training, but it is fun). It sucked because I was unable to fit in anything resembling a training session from saturday to sunday. And if you are like me when my activity drops I get kind of cranky to say the least. Making it even worse was the fact that most of the time during these shifts was spent in a chair staring at a computer screen.
And we all know what this means, that for 33 hours this weekend I was stuck in the worst possible position for posture and improving one's ability to move. In fact you could say it actually retards one's ability to move. Anyway the below picture should give you an idea about what I am talking about.
Any way you have to do what you have to do. I did however manage to squeeze in a nice brunch with my lady, Kelsey, on sunday morning. Today I will spend a bit of extra time working on mobility and soft tissue work before and after my training session as well as make sure I get to bed at a decent hour. All of which in an effort to try and mitigate any harm the last 50 hours or so of my life choices caused.
One thing though I couldn't help think about while working this weekend was how the people I work with such as, the nurses and doctors, work schedules similar to mine this weekend on a weekly basis. Meaning most are stuck in poor postures for prolonged periods of time and many have a chronic lack of sleep due to poor scheduling. I thought about how most of these individuals probably don't do much to try and counteract the effects this lifestyle is having on their bodies either because their to tired (which in these people's case is not an excuse it is their reality) or they simply do not know what to do or how to do it to reduce the effects of such long hours and exposure to poor positions.
This is something I am going to address later this week. It will simply be a quick, simple routine that can be done following a long shift to mitigate any harm done during the shift to the individual's movement capacity. I want it to address all the needs of someone who works long hours, often seated, and with limited exposure to different ranges of motion in different planes of movement.
Okay that is enough of my rambling on time to get to what everyone actually came here for, this week's list of "stuff to read." Oh boy, have I got some great things for you this week. Especially, a book that was just recently released that I was super excited about reading. I got the book on friday and finished it by sunday morning. I plan this week to start practicing what I learned and trying incorporate a few of the techniques with my own clients and self.
Whelp, here we go. . . .
1. Routines are Great. but so are Changes to Routine by Dean Somerset
Here is a fantastic post about how it is important to have routines, but how it is even more important to shake those routines up from time to time. I think Mr. Somerset does a wonderful job explaining some of the benefits to routine changes. I mean most of us probably have experienced these benefits already, but it is always nice to have a reminder. My personal change in routine has lately been to experiment with moving my morning breakfast meal to later in the day. Instead of eating it immediately upon waking I have been pushing it back a couple hours until after my morning classes.
Okay I have discussed carries before here, and if you read it you now how beneficial they are for both grip strength and core stability. But the kickass thing about this article is that it was published on a strength and conditioning website made for and ran by crazy strong women. I love that their are women fitness professionals encouraging women to be strong and lift weights larger than five founds (please whatever you do don't listen to Tracy Anderson).
I am not a big fan of crossfit and I have made this know several times, both here on the blog and on my facebook page. I feel there are some gross problems that exist within the application of the crossfit methodology including: lack of progressions and regressions, placing intensity over technique, and high rep olympic lifting. But now one of my fundamental problems with crossfit is hopefully going to be resolved with this book. Kelly Starret is a crossfit proponent himself, but he is also an awesome and incredibly knowledgable physical therapist. He has become the go to resource for improving movement dysfunctions and postural imbalances within the crossfit community. I hoping that this book allows crossfit practitioners to start incorporating tissue and mobilization techniques into their programs.
Recently though he put down all his modalities into an awesome book intended for the entire population, the title of which is above. In the book Mr. Starret breaks down the body into several distinct areas and provides a number of modalities and techniques that can be used to improve the dysfunctions of each area. Although a majority of the book covers basic exercises common in crossfit programs the real value is in the mobilization and soft tissue techniques he provides towards the end.
The thing that I love most about this book is that all the techniques can be performed by you. I highly recommend you purchase it. It will give you some great ways to relieve pain, improve movement, and increase performance. Although I am not anyway endorsing the crossfit way, I simply just believe Kelly Starret to be a smart and knowledgable resource regarding how to improve performance and quality of movement.