Becoming A Supple Leopard With 5 Mobility Hacks
Fun fact: 99.99% cavemen were in better shape than 99.99% of humans today.
Okay, I made that up...but it’s probably true anyway so what gives?
We humans have fallen so far off the map physically. By “physically” I don’t mean “actually” as in actually falling off an actual map due to gravity and whatnot but metaphorically from a physical standpoint. What?? Confusing, but I’m sure you get the drift. Basically, what I’m trying to say is: humans today are no longer as physically adept as the humans (and humanoids) of years past. This article will provide you with 5 priceless mobility hacks to becoming a supple leopard again!
Why?
Because we don’t move quite as much--and quite as well--as we used to. Unlike our ancestors, who needed to hunt for food and walk hundreds of miles just to survive, we can have anything and everything at the click of a button. Food is delivered at our doorstep; friends are met online; information is absorbed via smartphone. The list goes on. Our survival is no longer contingent on movement and mobility, but instead driven by technology.
As a result, we are becoming lazier, fatter, and more susceptible to lifestyle-related illnesses. Studies by the National Institute of Diabetes and Digestive and Kidney Diseases report that over two-thirds (or 68.8%) of Americans are considered overweight or obese, which is alarming to say the least. Additionally, millions around the world are suffering from a host of issues like joint pain, muscle tightness, bad posture, limited mobility, and an assortment of other physical problems.
In no era of human existence has the need to study movement and exercise become more important.
Whereas before mobility was essential to survival, now it has become but an option. Sadly, many of us treat it as that--an option--not realizing how much movement, or the lack thereof, affects our bodies.
In his book Becoming A Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance, Kelly Starrett provides some levity and optimism to our current conundrum. He mentions a nascent “physical paradigm” driven by new technology, a global exchange of ideas, and a renewed interest in the body--all of which enable us to examine ourselves like never before.
His book provides a detailed deconstruction of movement based on natural patterns and inspired by the idea of a “supple leopard”. Like leopards, he says, humans should be able to move powerfully with little effort and no fear of injury.
Not sure where to start? Get a copy of Becoming A Supple Leopard for a stepwise guide on how to improve your posture through exercise.
In Starrett’s world, technology does not undermine the body, but instead serves as a useful tool to measure and observe it. By applying fresh ideas in exercise and mobility through the agency of advanced technology, factors that may have gone unnoticed in the past like sleep quality, blood chemistry, body mechanics, etc. can now be dissected and analyzed rigorously and from multiple points of view, a breakthrough Starrett describes as a “Fibonacci jump to lightspeed”.
Here are some useful pieces of advice taken from Starrett’s studies:
The Importance of Posture
Imagine a car with one set of wheels pointing to the left and the other pointing to the right. That’s precisely what bad posture looks like.
People aren’t too different from animals in terms of the way we interpret posture. Those who stand tall portray dominance and confidence while those who are slouched display weakness and submission.
Bad posture makes you look and feel awkward. And it places you at a greater risk for injury, joint and bone pain, muscle soreness, and discomfort. Good posture, on the other hand, helps you move better while experiencing less pain or discomfort.
Instead of slouching, which can lead to spinal injury, poor circulation, and indigestion, stand up straight and keep your core engaged. Make sure your shoulders aren’t hunched forward and your feet are aligned. You’ll notice an immediate improvement in your breathing and your appearance.
Take it a step further by performing stretches and correcting muscle imbalances. Loosening up tight spots and improving your body’s symmetry is a great first step to improve your posture and, eventually, to build strength and mobility.
Pay Attention To Your Body
Before all the fancy metrics and advanced machines, humans gauged the body using nature’s very own monitoring device: pain.
Through various stimuli, the body sends our brains signals: hunger is a signal to eat, and sleepiness, a signal to rest; itching is a signal to scratch, and pain, a signal that there’s something wrong.
The first step to understanding your body is paying attention to your body’s cues. If something feels painful or awkward, address it. It’s probably your body sending a message. Make sure you listen and listen well.
The more you understand your body, the better you can gauge its strengths and limitations. Ultimately, this allows you to pinpoint weak areas you can work on by strengthening or loosening up your muscles for greater power and better mobility.
Focus On Functional Movement
The problem with a lot of workouts is that they barely resemble our everyday movement patterns. Which is to say they aren’t much help in real-life situations.
Rather than work muscles in isolation, focus on compound movements like squats and deadlifts that recruit multiple muscle groups. You want to be able to strengthen your body as a whole, not piece by piece. Compound movements teach your body to work as a unit and they burn a lot more calories than isolation exercises. Imagine being able to build strength while shedding some extra fat. That’s a win-win in any book!
Additionally, you should tailor your workouts to your body’s demands. Each body faces different challenges and has different demands. For example, what works for a football player may not work for a swimmer and vice versa. There is no such thing as a one-size-fits-all kind of workout. Find out what your body needs and work towards meeting those needs. Drop the non-essentials and focus on exercises that can actually make you better at what you do.
Try Out Voodoo Floss
Ever seen a tourniquet-looking band at the gym?
That’s a Voodoo Floss or a Voodoo Compression Band.
Voodoo floss is one of the latest hacks in the recovery arena that involves wrapping a muscle group or joint in a cloth bandage (the voodoo floss) in order to loosen up tight spots and increase mobility.
How does it work?
Wrapping a voodoo floss tightly around a joint or muscle creates pressure enough to flush out lactic acid and waste material in order to accommodate new blood. Flossing has a number of benefits including: improving knee and shoulder extension, breaking up adhesions in connective tissue, flushing out lactic acid and scar tissue, reducing inflammation, and relieving muscular tightness.
Typically, the bands are wrapped around major joints like the knee and elbow, which are then stretched and contracted across a person’s full range of motion.
Infra Red Sauna
Science tells us that 40 minutes in an infra red sauna has positive effect on toxin removal, muscle recovery, human growth hormone levels and positive mood. Infrared radiation (this includes infrared saunas) may help treat premature ageing skin. There have also been studies that have shown the use of infrared saunas as a way to treat individuals with chronic kidney disease.
More and more athletes are becoming aware of the benefits of I.R. Saunas post-workout because it’s said to promote muscle recovery, reduce tension and eliminate performance inhibiting toxins from the body. Whats more, science also shows us the positive effects of IR on healing in sore, damaged muscles after strenuous exercise. This works by heat penetrating the muscles, which increases blood circulation and has been shown to increase muscle repair. The heat found in I.R. Sauna also contributes to the reduction of lactic acids, allowing tight and depleted muscles to relax.
Try for yourself, I've been sleeping like an absolute champion after 40 minutes in one of these.
Invest In A Foam Roller And Lacrosse Ball
One of the reasons our muscles lack mobility is because they’re restricted by overlying fascia.
What is fascia?
Fascia is the body’s connective tissue that envelops your muscles from head to toe. Picture your body as an orange: the skin is, well, your skin and the fruit, your muscles. The white part in between the skin and the fruit, that’s your fascia.
A lot of times, fascia gets bunched up, restricting the mobility of underlying muscles like a too-tight t-shirt. When this happens, the best thing to do is to knead out fascia the way bakers knead dough.
The most efficient way to solve this problem is to hire a physical therapist or sports massage expert to work your tight spots. However, it’s also a very expensive way to go about the issue. The next best (read: much cheaper) thing to do is to use a foam roller or a lacrosse ball (a tennis ball works fine as well) to massage your muscles. Warning: this can hurt, especially for first-timers.
To get you started, here are some easy-to-do foam roller exercises and lacrosse ball exercises. While these exercises can be painful at first, they work wonders for your mobility. You’ll be surprised at how much progress you can make after just a few good sessions..
As you begin your journey towards greater mobility, it is best to keep in mind that improvement doesn’t happen overnight. Building mobility takes a lot of time, effort, and sometimes pain. However, not being mobile can be even more time-consuming, difficult, and painful.
Particularly tight like tin man in the shoulders? You might need to move on over to check out Shoulder Trigger Point for Bulletproof Shoulders
Remember that in correcting your muscles and joints, you’re practically trying to undo years of inactivity and bad habits--no mean feat for anyone regardless of how fit (or unfit) you are. Take the time to understand your body and to go through each step of the process as carefully as you can. Rome wasn’t built in a day, and the same applies to your body. Take your time and have fun with it.
After all, progress matters more than perfection.
Comentarios