I talked often about the importance of a well-rounded routine. To me that includes mobility, activation, strength training, conditioning, flexibility, and recovery to name a few. And when it comes to that mobility aspect, I like to focus on three primary areas; feet/ankles, hips, and upper back.
Now, I’m not saying that you need to look like this guy (too much of anything is a bad thing), however, most folks out there today could use a little more mobility in their lives. Learn more about MOBILITY HERE.
Most of the clientele that I work with, MMA athletes and “general population”, suffer from similar mobility restriction, albeit for different reasons. Many clients are stuck at a desk for hours on end and that wreaks havoc on posture and alignment. MMA athletes are also often found in a forward-rounded position…for them it’s on the mat grappling and sparring with their teammates every practice.
Do Your Homework
Conservatively, I’ll see a client 2-3 hours each week. We will attack these tight areas for 10-15 minutes before moving on to the next phase of our workout. There are over 10,000 minutes in a week…and we are addressing these tight areas for 45. Talk about bringing a knife to a gun fight. It’s a losing battle…if these people want real change, they need to be doing their homework! A couple minute routine on most days of the week, I feel, will go a long way towards better posture and injury prevention.
Extra stretching, mobility drills, foam rolling, or a 5-10 minute yoga routine is just what the doctor ordered. Aside from foam rolling, none of these suggestions require any equipment…you just need a little motivation and a small space. Your office, cubicle, living room floor, anywhere will work.
While I’ve attended a number of yoga classes in my day, it’s certainly a practice that I’m not all that knowledgable in. I connected with a local yoga instructor, Marisa Puente, and asked her to put together a quick routine that folks (MMA, general population, etc.) could do anywhere, anytime.
The important thing is to take action. Seek out a fitness professional to learn more about your imbalances, asymmetries, & restrictions; and then get moving! Namaste.
About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).
He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.
For more information please visit www.dbstrength.com.