Question for Steve Maxwell re: joint mobility w/ 5# CBs

[Doug Garbarz]

Steve,

I was wondering if you would post the routine you do with the 5# CBs? I do Coach Sonnon's Warrior Wellness and your Joint Mobility/Recharge routines on a regular basis but would like to add the 5# CBs to my training. Any advice you can give would be greatly appreciated. Thank you.

Doug

I'll jump in - If I get it wrong, hopefully Steve will jump in. Steve does Warrior Wellness to what ever extent is possible w/ the 5s. Arm Circles, all 6 degrees, some figure 8s, some zurkahnie moves, some of his own stuff.

I like to a go thru "naked", then add the 5s to taste on off days. It's rehab/prehab not a workout. The 5s really remind me to stay packed and smooth.

Bill

[Doug Garbarz]

Bill,

Thanks. That's what I had planned on doing but wanted to get some insight from those in the know.

Doug

[Scott Sonnon]

Until Steve gets here, this is what he wrote earlier:
Clubbells for shoulder joint mobility and injury prevention
I have recently been using my 5 lb. clubbells daily as part of my daily joint mobility routine with fantastic results. I had suffered some grappling relayed shoulder injuries. Nothing serious, but nagging chronic aching, pain and tightness. My right one would kink up once in a while in certain positions. It was hard to duplicate the position and find the position of pain. Well, no more. My shoulders feel better than ever and I owe it all to my light clubbell routine. Every morning, I move through every range of motion and articulation I can think of for both shoulders. I enjoy using both clubs simultaneously. There is a slight aerobic effect and it is reminicent of Dr. Schwartz's heavy hands style workout. These light clubs make a great morning re-charge and serve as a tonic. My energy and mood are always better after a envigorating clubbell workout. They are heavy enough to impart a nice workout effect, but not so heavy that I feel tired or enervated. The light clubbells are extremely versatile. Many over look the lighter clubs in favor of the heavy ones. I am not trying to build strength as much as increase range of motion, joint mobility, rotator cuff strengthening, pain relief and produce a mild aerobic effect. Light high rep moves with the clubbells get at those small internal muscles and tendons of the entire shoulder girdle in a way that the heavier ones do not. The light clubbells are also a nice warmup for more strenuous activities or even as a finisher after heavy shoulder work.
Steve Maxwell
www.maxercise.com

[Doug Garbarz]

Thanks for that Coach. Now I am off to order two 5# CBs.

Doug

[Doug Garbarz]

Actually ordered three - one for my niece. Can't wait to introduce them to the 15s and 25s.

[smaxwell]

Sorry I took so long to reply. Bill and Scott pretty much summed it up. I try and perform circular moves in every possible range of motion that I can think of, starting with the easiest ones first. I was amazed at how great my shoulders started to feel right from the getgo. I do all of the warrior wellness moves as well as some moves of my own which I would be hard put to describe here in the written word. My best advice is to be creative and flow. Move in and out of different ranges of motions and keep the movements very relaxed and flowing. Match your breath with the moves and think of your body as a perpetual motion machine.
Steve Maxwell

[Doug Garbarz]

Steve,

Thank you for your response. I am excited to try the 5lbers out.

Doug