Archives for September 2013
Part One in case you missed it: Wrist Stretches You Can Do On the Floor (Video)
And here’s part two of the wrist health series…
Hope you enjoy the video! This is something you can follow along at the same time. So don’t just stare at me doing these things. Kneel on a mat or carpet and increase your wrist flexibility with me!
Frame shots showing the key stretches
Key points: Elbows straight. Curl the fingers or make a fist and/or lean side to side (or forward and back).
That concludes part one of the wrist health series… check out part 2!
Are you playing it or is it playing you?
I use dropbox all the time nowadays. If you’re not sure what it is, it’s a free program/service you install on your computer that creates a “dropbox” folder that looks like just any other folder. The difference is that anything you put in this folder is automatically uploaded to your dropbox account and saved on their servers as a backup. Now, if you install dropbox on your other computer, it will automatically sync up. So you don’t have to get frustrated that certain files are on one computer but not on the other. And if you are on a public computer, you could simply log into dropbox.com and see your folders. If you’re on the run, you could open the app on your smartphone and that works just as well.
It allows me to take my work with me anywhere I go. I have my school work (syllabi, powerpoint presentations, notes, etc) organized by class and folders. I could even access these things on a public computer by simply logging into dropbox.com or opening the app on my phone. You could imagine how powerful this is as a backup source for your photos, music and whatever else.
When my wrists are feeling funky I use this modified version of my routine because it allows me to stay active but avoid using my wrists. That way I will respect and not interrupt the healing process. So don’t feel too down that your wrists need to recover, you could still do plenty of cool stuff! Also, if your wrist is just a sprain and nothing worse, you could also check out my article on how to deal with wrist sprains.
Last updated 7/2/14
Bodyline Drills (60sec hold)
I typically alternate between the dolphin (forearm) and straight arm variants every week, but this time since I don’t want the wrists involved, it’s all dolphin, baby! (There’s not many times in my life I could say ‘all dolphin, baby!’)
- Dolphin Plank
- Dolphin Side Plank
- One Armed Dolphin Plank
- Dolphin Bird Dog
- Dolphin Bird Dog from Plank (prerequisite: BD for 60+sec)
- Hollow Hold
- Hollow Rocks (prerequisite: HH for 60+sec)
- Reverse Hollow Hold
- Reverse Hollow Rocks (prerequisite: RH for 60+sec)
No support holds, L-sits, handstand practice.
- Forearm Stand!
- With the palms flat on the floor, this may be okay for your wrists!
- Roll to Candlestick and Rolling Pistol Squat Progressions (5 minutes)
- Jumping Lunge Progressions (5 minutes)
Pushing / Pulling
- Typically you cannot do any pushing or pulling. Nothing involving a bar or rings. Don’t even think about it.
- However, there are these “No Arm” Pull Ups (You need to attach these ab straps to your pull up bar).
- Squat Tucked Jumps
- Deep Step Up Lunges
- Overhead Cross Reverse Lunges
- For max speed: Sprint 20-60yds giving 90%+ effort, repeat 5-10 times max, rest completely between runs.
- For fat loss/conditioning: Sprint 10-100yds, 5-20 max repeats, with incomplete resting periods.
- For hypertrophy: Sprint up hills.
- Excellent Form Drills for Sprinting
- Hollow Hold -> Hollow Rocks (do not do this until your HH is rock solid!)
- Tuck Ups -> Saddle Ups -> V-Ups (Pic) (choose the level that is appropriate for you)
- Lemon Squeezers (Alternate Tuck/V-Ups)
- Dragon Flags (only if using your arms doesn’t bother your wrists, it didn’t for me.)
It’s not an extremely long workout and obviously not a full body workout, but it still gets you sweating, pumped up and feeling good. If you enjoyed that, click here to see my full body-weight routine. If your wrist is just a sprain and nothing worse, you could also check out my article on how to deal with wrist sprains.
I recently discovered this “4 corner balance drill” (4CBD) that works both balance and active flexibility. If you’re into yoga, you’ll notice some of the moves are straight up yoga moves such as warrior 3 and natarajasana. It’s such a wonderful thing to do after you’re a little warmed up. There’s a video demonstration and also the written directions below.
Follow this video I found on YouTube that you could follow along with. It takes barely 5 minutes of your time!
- Lift a leg in front of you as high as you can – push hard, and feel your quads tense. Hold for 10-30s.
- Rotate the leg to the side in a large sweeping motion. Let the toe point forward and lift hard. Hold for 10-30s.
- Lean forward and rotate the leg behind you. Keep the knee locked and point the toe. Push up hard. Hold for 10-30s.
- Bend the knee and bring the leg through as you stand up, letting the ankle rest on the opposite thigh. Crouch down a bit and hold for 10-30s.
- Try not to use your hands for balance at all.
- Repeat 3-5 times per side.
Earlier this year, I started surfing. One of the things that dramatically helped me maintain my footing was to look ahead. When you’re trying to catch a wave, after you “pop up” on your feet, if you’re looking down at the rushing water, you will just fall down. But if you’re looking ahead at the stable shore, you will magically stay balanced and much more relaxed.
I found this interesting because this same exact tip works for so many other sports: mountain biking, slacklining, canyon driving, traveling rings, you name it!
Mountain Biking: When you’re mountain biking downhill, if you find yourself constantly on the brakes and unable to let go, it’s very likely that you’re looking down right in front of you. Things are going too fast for you to process and you’re scared of what’s ahead, because it’s all coming at you so fast, so you’re going to try to slow yourself down. But if you simply look up and look ahead as far down as you could see, all of a sudden everything will be going much slower and the little details below you don’t matter too much anymore. You will instantly feel like you’re in control and can totally let go the brakes.
Slacklining: When you’re walking on a slackline, the line is always kind of moving and if you look at your feet it is very distracting. But if you gaze ahead it is very calming and centering.
Traveling Rings: When swinging on the traveling rings, looking up at the top pole naturally gets you out of your head and in the zone. By disconnecting your vision from your surroundings, your body gracefully figures out the motions it needs to take to get to the next ring.
Driving: When you’re canyon driving, you need to be looking ahead as far down the road to as possible to take the proper line. You’ll also be aware of any hazards like fallen rocks or sand way ahead of time.
I feel like all of this is symbolic to life in general.
Looking up, looking ahead, not looking down at the ground… it’s all great for sports, but it’s also true for life! A lot of people get stuck on the tiny trivial details of the present moment without “looking ahead” at the big picture. Even worse is when it takes the form of “drama.” Please don’t give power, energy and attention to drama. It’s a waste of time and soul-sucking. (I try to not even acknowledge it when it is around me so I don’t feed it.) Forget the absolutely trivial things that will be completely irrelevant in a day or two. If we dwell on things that have already happened, things that we cannot change, it creates opportunity for sadness. If we worry about things that are out of our control, we create the opportunity for anxiety.
So look up and ahead at your bright future! Make decisions that are intended for the long term and it will feel calming because it’s helping you reach your goals. That’s all I got for now. I’ll leave you with this quote by Stephen Hawking.