Quick and Easy Ways to Feel and Move Better: Installment 58
Written on June 5, 2014 at 8:08 am, by Eric Cressey
It's time for the latest installment of Quick and Easy Ways to Feel and Move Better. Here are five tips for you to put into action right away:
1. Try homemade arm sleeves for cranky elbows.
I actually have a subluxating ulnar nerve, which basically means that it sometimes snaps back and forth over the medial epicondyle (funny bone) as my arm goes through flexion and extension. At time, when I'm lifting and playing catch a lot, it'll get a bit cranky. One of the strategies I've employed in the past is simply cutting the end off of a tube sock, then sliding it on from mid-forearm to mid-biceps.
Just like a knee sleeve can help with keeping the knees warm and compressed, a simple sock can make a pretty big difference at the elbow. We're learning more and more about how useful compression can be with facilitating recovery, too, so I actually have a lot of pitchers who'll do this between pitching outings to help them bounce back faster. You certainly can't beat the price, either! If your elbows are cranky with heavy lifting, you should first and foremost seek out treatment for it - but this might help expedite the healing process and help you to maintain a training effect while you're on the mend.
2. Make core stability exercises harder by exhaling at the fully lengthened position.
Athletes will often complain that they can't make core stability exercises harder without adding external loading. That's not true at all! One way we can increase the challenge - and improve the training effect - is to add an exhale at the fully "lengthened" position on anterior core exercises.
So, when you're stretched all the way out on a rollout, fallout, inchworm, or other drill, blow your air out; the ribs will come down a bit as you activate your external obliques and rectus abdominus. Then, give it a 2-3 second pause before inhaling again as you return to the starting position. As I discuss in my Understanding and Coaching the Anterior Core presentation, manipulating breathing alone will increase your time under tension dramatically.
3. When struggling to teach a new technique, coach the toughest position first.
In a past installment of this series, Greg Robins talked about the value of teaching the finish position first on certain exercises, with the TRX inverted row being an example:
Sometimes, though, I find that the quickest way to get a client to learn a tough movement is to put them in the most challenging position to acquire first. This works extremely well with good athletes who are kinesthetic learners; they do best when they feel the positions they need to get. I've started employing this strategy with the Turkish get-up, as a lot of athletes struggle to find the hip hinge pattern it takes to go from the hip bridge position to this part:
Seriously, with those who struggle to pick up this transition during the movement, try just putting an athletes into this position so that they can feel it prior to teaching the entire movement. It works like a charm - and it makes sense to them, as you're putting them in a good position to support the load overhead.
4. Rock some grilled zucchini this summer.
Everyone knows that summer is grilling season. One thing I actually hate about this time of year is that I have to be in two places when I'm cooking dinner. The grill is outside, and the oven/stove is indoors, so I invariably find myself bouncing back and forth between the two spots while I'm cooking. A quick and easy solution to this problem is to just grill your vegetables right alongside the meat - and there is no easier option on this front than zucchini, which just so happens to be "in season." Simply cut the zucchini length-wise into 3-4 strips, then grill it like you would a hot dog. You can throw some basil, rosemary, or other spices on it, too.
5. Value professional collaborations just like you value training partners.
Everyone knows that having a good training partner can make a huge difference with strength and conditioning success. However, not many strength and conditioning professionals realize that the same strategy can be applied to your continuing education work. You'll get better if you have others constantly pushing you to do so as they share ideas and ask questions. I benefit tremendously from our weekly staff inservices, where our coaches discuss various topics. I also find that seminars are more beneficial when I'm attending with a colleague with whom I can discuss different topics that are covered by the speaker. I actually know of several training facilities where the staff watches Elite Training Mentorship presentations together so that they can best digest the information and put it into practice.
Just like "going it alone" makes it tougher to progress in the gym, flying solo in your quest to improve as a coach minimizes your professional "upside." So, as lame as it sounds, find a study buddy!
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June 5th, 2014 at 9:19 am
Hi Eric,
Apart from compression sleeves for a sublaxing ulnar nerve, what other treatment options have helped you with this issue?
Many Thanks
June 5th, 2014 at 10:18 am
Are you a fan of voodoo wrap compression for elbow relief. I learned from K Starett. Thanks
June 5th, 2014 at 3:39 pm
Greg,
Me? Just soft tissue work.
Others? Ulnar nerve transposition surgery.
June 5th, 2014 at 3:41 pm
Jack,
Depends on the person.
June 5th, 2014 at 7:12 pm
All five tips are pearls of wisdom. Grilled zucchini is awesome. Try tossing it in olive oil, lemon juice,sea salt and black pepper. You will not be disappointed.
June 6th, 2014 at 6:54 am
Baseball Question: 13 year old LHP, physically inmature at this point. Your opinion on weighted throwing. I.E. throw a softball instead of a baseball. We do take 3-4 months off from throwing.
June 6th, 2014 at 9:19 am
Thanks a lot for the sock idea. My ulnar nerve does the same thing and it can really throw off my training.
June 6th, 2014 at 10:43 am
Ulnar and median nerve glides work great from a PT standpoint.
June 6th, 2014 at 7:23 pm
Shea,
I generally don’t incorporate weighted ball stuff until about age 15.