(Part 2) Top products from r/overcominggravity

In general I have had a hard time coming by any training/exercise books with just as high a quality as overcoming gravity.I have also heard a lot of praise for Becoming a Supple Leopard, but the little I have read of it (some of the crossfit boxes I come at have it for the members to use) had not really been my style.I have instead opted to incorporate Yoga in my mobility and flexibility routine, mostly because I like doing Ashtanga yoga but seldom have the time for it.Here a lot of the theoretical stuff on building a training and such from overcoming gravity has proved helpfull in combination with Power Yoga for Athletes, as I have been able to create my own practice. There are also a lot pre-made practice in the book. Every pose is well described as well as showing where the stretches are and even giving advice to which sports it will benefit (I do however believe that you need to create a practice which works the whole body instead of only doing things which will benefit a certain sport). Edit Note, remember yoga is not about getting into the exact same position (as one who has practiced for years) or look good, but to feel the stretch, then it dos not matter how far you go, it will come with time.

In addition to this I have relied on youtube, here Tom Merrick have a lot of good videos on stretching, mobility and flexibility. Emmet Louis has some good videos, especially on shoulder and overhead mobility.And if you want to take an approach more in a yoga style I will recommend Saturno Movement.

Right now I am following a yoga program by Saturno Movement through his academy (paid web platform) and like it, but I would look into the other things to see if they fit my need before signing up for it, especially if you only feel that mobility and flexibility are the only areas you need more guidance/inspiration in.

I LOVE yoga! I really like hard yoga workouts (when I say hard, I mean strength and show off moves). I highly recommend Dylan Werner (he's kickass https://www.alomoves.com/instructors/dylanwerner?instructors=dylanwerner&order=relevance&), Patrick Beach, and Ashley Galvin. I have used the Alo Moves app for years (was formerly named the Cody App). Dylan has some great stretching classes called Elasticity and Plasticity (his true strength series are phenomenal too, heck I love everything he creates). They are very similar to the GMB Focused Flexibility that uses PNF style stretching. Basically, you are remodeling your fascia. Oh, and Steve's Overcoming Poor Posture https://amzn.to/2Ned2tG (same author who wrote OG coupled with Jarlo from GMB) is a great book with some solid stretches. I feel like I just barfed this out and didn't really organize my thoughts for you, but if you tell me more about your yoga goals, I can probably give you better direction. If you are already hitting it hard with strength workouts using your BW, you probably are more interested in stretching and mobility--maintaining or increasing flexibility and range of motion. In addition to the resources I already listed above, I highly recommend "The Supple Leopard" https://amzn.to/2CerED3 . Happy Stretching!

I'll check that out. Thanks!

I found this book to be useful. Specifically the chapter on rehabilitation after tendon injuries. It's not all that accessible to the community though, both financially and in terms of practical knowledge. I think there is definitely needing to be written if you can stomach another one.

This book is geared towards climbing injuries but it is well written and decently digestible. If there was something more complete in terms of a gymnastic perspective, I would buy it in a heart beat.

Edit: Didn't realize you were a climber too Steve. Sorry if you were already aware of those books. Just trying to pass along the little I've learned. Thanks again for all the great info in your book(s), website, and on here!

Steve is right on i think, just wanted to add that another option is Strong Curves by Bret Contreras, it is aimed specifically at women and includes (and argues for) more intense glute focused training. Because of how it is aimed at women you might have here more intrigued by it but i can't speak from personal experience if its better than something like starting strength for women. Steve do you have any experience with strong curves?

Each workout on Strong Curves follows this template

• Glute Dominant Exercise
  
• Horizontal Pull or Vertical Pull Exercise
  
• Quad Dominant Exercise
  
• Horizontal Press or Vertical Press Exercise
  
• Hip Dominant, Straight-Leg Hip Dominant, or Hamstring Dominant Exercise
  
• Glute Accessory Exercise
  
• Linear Core Exercise
  
• Lateral or Rotary Core Exercise
  

https://www.amazon.com/dp/1450459935/ref=cm_sw_r_other_apa_i_qXNTCbWS8QKTF

Nancy Clark writes very well for the lat person on this topic.

You can also find various material from the Sports, Cardiovascular, and Wellness Dietetic Practice Group page.

https://www.scandpg.org/home

If you are more advanced in health sciences or biochemistry, then I recommend Advanced Sports Nutrition by Dan Benardot.

Feel free to ping me, as I am a sports RD by profession.

http://www.amazon.co.uk/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588/ref=pd_sxp_f_pt

Becoming a Supple Leopard is a great mobility and injury prevention book that will also increase your progress too! The Author is Kelly from Mobility WoD which is a great resource in itself.

Generally with people who have an anterior tilt of the pelvis, from tight quads, they have a curvature in their lower spine, called a lordosis, here is a highlight of the imbalance between the short and weak muscles, however best to get it assessed with a practitioner, such as PT, or therapist to know if that is what you have.

https://s-media-cache-ak0.pinimg.com/736x/02/7a/43/027a433073249cf6665e7fda0fb5adf4.jpg

A method for testing the hip flexor and quad range of moment is by doing a thomas testing:

http://www.pthaven.com/page/show/157779-thomas-test

In general, massaging and stretching the short muscles, will help to unbind them, reduce their tonicity and promote greater ROM, however if a person is stuck with a certain muscular pattern, unless that is addressed, then the way they originally use muscles will reoccur and likely their over use of the quads will continue. To readdress (dis)functional muscle patterns, full body exercises, that reinforces and exerts stress and tiredness on specific weak muscles, such as gluteus and hamstrings are beneficial, like single leg squats, single leg dead lifts, nordics etc. but it looks like you're actively working on your weak muscles.

Some exercises highlights, focusing on hamstrings:
https://www.youtube.com/watch?v=F5MFBTXNkTM

For stretching, you can get plenty of books on the subject, for example, the following gives instruction and anatomy overlay.
https://www.amazon.co.uk/Anatomy-Stretching-Illustrated-Flexibility-Rehabilitation/dp/1905367295

Stretches to - promote thoracic extension (lying on towel), lumbar flexion (lying side twists, knees to check, or childs pose), hip extension (thomas test, deep lunge) and knee flexion (lunge with foot grab).

What happens if someone has tight quads and hip flexion is that during running, they would want to stride and land with their feet away from their body more, this drives with their quads and puts a lot of pressure on their knee, this restriction means that they are less able to propel their leg behind them, to drive with their glutes and hamstring, which ideally means that their foot lands more under their body, with their knee bent less. Overall this what the aim of the imbalance correction should do.

Regards

Eric

For the elbow, in addition to the the wrist curls already mentioned I've had some improvement using this https://www.amazon.com/TheraBand-Tendonitis-Strength-Resistance-Tendinitis/dp/B00067E4YU/ref=sr_1_1_sspa?keywords=flexbar&qid=1554996965&s=gateway&sr=8-1-spons&psc=1

I twist and hold for 10-seconds then slowly reverse the twist, do both directions.

I know Kelly Starrett has a bunch of stuff on this. Not just supple leopard but another book called desk bound.

https://www.amazon.com/Deskbound-Standing-Up-Sitting-World/dp/1628600586

I haven't read it so I don't know what it exactly covers but I assume it at least covers ergonomics and combating sitting for hours