My Day's Training - Staying Mobile.

Since returning to my blog I've been delving into Primal Movement as an addition to my usual training/exercise routines. Primarily I wanted something to reconnect myself with the freedom of movement as a unit.

I've noticed over the years a gradual diminishing of flexibility and range of motion which I can nail down to two specific reasons:

1. Failure to maintain flexibility routines, as previously acquired through Karate and Yoga.
2. Mechanical differences resulting from past surgical procedures, and soft tissue injuries, i.e. tearing.

Regarding surgery, the issue can arise from scar tissue adhesion, of which I've suffered and is not nice to experience - this is where the laying down of scar tissue results in one or more adjacent muscles actually becoming joined by said scar tissue, usually through the fascia (think of fascia like sausage skin and the muscle is the meat inside said skin. Fascia allows for free movement of muscles across and over each other during day-to-day functioning, i.e. walking, running, lifting, stretching, etc). Fascia not only coats every muscle, but there is an entire internal 'suit' of fascia covering the entire human musculature beneath the skin.

That is why I always advise people (as a Sports Massage Therapist) that surgery should be the very last option to resolve a problem if it can be avoided. Seek as many alternative routes/therapies/treatments before going under the knife.

Even knee issues can often be managed, controlled and even improved without surgery. I always recommend folks with knee issues to look at the 'kneesovertoesguy' - he's a top knee rehab expert and trainer.

Onto the topic of Primal Movement, I use five basic moves as recommended by a YouTuber under the name of 'Oscar Moves' - the moves I incorporate are: Beast Hold, Kick Through, Deep Squat Hold, Crawling and Hip Flow. 

Here is a link to the video I've followed if you're interested in learning for yourself -  

And here is my session:

WARM UP  

Gentle bouncing on the toes, twisting the torso, allowing arms to swing relaxed for 2 - 3 minutes, followed by ten slow, deep squats, sitting in each squat for a count of five before standing.

SESSION (** = Super Set, exercises performed back-to-back in pairs. Allow 60 seconds rest between sets)

  1a.Bear Stance 3 x 30 second holds **
  1b. Cross Body Reach 3 x 10** - you stay in Bear Stance, reach under the body with one hand and stretch out to the opposite side, so right hand reaches to the left, then returns, followed by left hand reaching out to the right. Pause for a three count on each reach. You should perform five on left and five on right, alternating arms.

  2a. Kick Through 3 x 20**
  2b. Hip Flow 3 x 10**

  3a. Crawling 3 x 1** - here I use my garden path, up and down the path I treat as ONE rep.
                                       Our garden path is 20ft (6.1m - roughly).
  3b. Pull ups 3 x 2 slow** - if you do not have access to a pull up bar, substitute for Push ups.

  4a. Macebell (4kg) 10-to-2s, 2 x 30**
  4b. Pull ups 2 x 2** - push ups if no pull up bar.

  5a. Macebell (4kg) 360's 2 x 30**
  5b. Pull ups 2 x 2** - push ups as an alt.

  6. Farmer's Carry (14kg dumbbells) 1 x 10 - garden path: up and down = 1 rep.

  7. Kettlebell Clean and Press (12kg) 3 x 20 - 10 on left arm, 10 on right arm.

  8. Dumbbell Squats (14kg) 3 x 10 - dumbbells resting on shoulders throughout.

  9. Tyson Push ups 3 x 10.

COOL DOWN - your choice, but I tend to repeat the warm up movements, gradually slowing down.

Session complete. This session should take you around an hour.
When doing the Crawling, I highly recommend gardening gloves, they also serve for perfect grip performing pull ups.

If you've given this session a go I'd love to hear from you in the comments below as to how you found it, and if it was in any way challenging for you. But do bear in mind, I am 61, so the younger of you out there will most likely find it easier.

In closing, regarding the Primal Movement, I have found it's made a difference to my hips, knees, ankles and spine in how I feel when I walk and move generally. More 'relaxed' if anything, maybe even a touch looser, which is always good for day-to-day living. 

And so, a little freer in body and mind today. As always, a little music to accompany your journey today: Tycho - "Awake".

Keep moving, keep curious,

- Mark