“If this is how my body feels at twenty-one,
it worries me to think about
how it will feel in ten to twenty years.”
– Travis Nelson
Travis is a swimming coach and lifeguard at the pool where I swim. One day last year (September 2011) he asked me if I could recommend some exercises for his back. He told me that his lower back was sore and he thought that he should do some exercises to strengthen it.
I offered that it might be more complex than that and that focusing on strengthening the back could very possibly make things worse. There could be a whole host of possibilities as to why he feels pain and discomfort in his lower back. Oftentimes, this type of pain stems from imbalance. Meaning that some muscles may be over developed while others are underdeveloped and therefore being overworked. When our muscles are balanced, “not too tight and not too loose” then our joints are better supported and will work better on demand. Anyone can use brute force to blast through a set of an exercise or sprint to the finish line while in pain or not. But as far as exercise and physical movement is concerned, in my mind, exercise is about establishing a bio-mechanical functioning body. Sport on the other hand is about times and points. But as you will see, most professional athletes spend an inordinate amount of time perfecting the accuracy with each micro-phase of each movement. It is this concept of precision, which is what I hope to relay in this site.
My conversation with Travis lasted no more than 4 minutes. I suggested he start with the 3-Hip Stretches and I showed him very quickly (pool side) how to stretch his psoas. He is the ideal student. He actually followed-up and did these exercises.
For quite some time afterward, in my mind I could not stop hearing him say: “If this is how my body feels at twenty-one…” and I wanted to share these words with you. So, I caught up with Travis and asked him if I could film him saying what he said to me in that first conversation. It was funny, because I wanted to assure him that I could edit the filming in the case he was uncomfortable, to which he assured me that it wasn’t a problem because he is an actor. Fantastic! He surprised me by walking me through what I had taught him in those few minutes from a few months earlier. You will see, I think he did very well.
Below is the long overdue video that I promised Travis that I would put together so that he would be able to see what the sequence looks like in its entirety. This is the modified Sun Salutation that I do each morning.
My Morning Routine (~20 minutes):
- Bed Stretches (2 – 5 minutes)
- Wall and floor stretches with Travel Roller ball & roller (3 – 5 minutes)
- Modified Sun Salutation (3 – 4 minutes)
- 4 Minute Morning (week 3 – DAY 7) (4 – 5 minutes)
- Walk in a figure-8 (30 seconds)
Down the road I will put together a video to break down the finer points of the modified Sun Salutation. The first step for anyone is to learn the sequence by memory; once that is achieved then we can begin to fine tune and deepen our understanding.
Note: These stretches/ exercises are appropriate for my body but may not be for yours. Use caution when trying anything new. I find it works best to err on the side of caution. Begin with one exercise and repeat that one exercise for a week or so, until it is committed to memory, only then consider adding on.
One One-Hundredth of a Second Faster: Building Better Olympic Athletes