Warrior Wellness freed my hips and a question

[chris hansen]

Hello,

I was doing the side to side hip move from level 1 in Warrior Wellness and noticed that my range of motion was a little short and there was some discomfort with it, it has always been like this but I just didn't think about it before. As I went left the right hip was sore and as I went right the left hip was sore. I kind of got into a rhythm and, after about 60 reps, there was a clunk in the right hip and it moved a lot more freely and felt better than ever. The left hip didn't clunk but I did 200 reps and it was feeling a lot looser by the end. Which brings me to my question:

Is it advisable to spend more time on problem areas? I remember reading in Pavel's book "Super Joints" where he writes about Nikolay Amosov's recommendation of working up to 200-300 reps for a damaged joint. Does this sound reasonable? What do you recommend?

Thanks.

[Scott Sonnon]

Please read: Snap, Crackle, Pop: Why Joints Do This? (http://www.circularstrengthmag.com/26/jarlo.html)

I realize by writing about someone else's recommendations that they are not "his", but since they're in Pavel's book... I've never run across any research supporting this theory of an arbitrary extremely high volume of lightly weighted range of motion exercise.

This is why it is best to pay strict attention, and increase your granularity of awareness of, your idiosyncratic internal experience of form(movement, breath and structure.) With the numerical goal, you switch your awareness externally and that can blind you to critical events within your body, but moreover, dampens our sensory awareness (proprioception.) Imagine trying to think about how many times a person switches his stance while in a boxing match: while you're mind is there, your being pincushioned and completely unaware of your own form.

Stick with the CST Intuitive Training guideline of exploration to shave off tensity, density and fear-reactivity. Perform a few repetitions in the morning, throughout the day, and in the evening at a technique level of 8 or above on a scale of 1-10 (10 being your best form possible) and a discomfort level of 3 or less on a scale of 1-10 (10 being the worst pain you've ever felt.)

Arbitrary volume neglects this critical governer!

[chris hansen]

So high reps might be appropriate depending on how it feels? Rather than counting reps, would it be safe to continue working an area as long as it feels productive?

I didn't actually start with 200 reps in mind. At first I was just going to do 10 reps but decided it was a problem area that might benefit from some extra work so I just kind of kept going. I stopped at 200 because it started to feel less productive by then.

[Scott Sonnon]

So high reps might be appropriate depending on how it feels? Rather than counting reps, would it be safe to continue working an area as long as it feels productive?

I didn't actually start with 200 reps in mind. At first I was just going to do 10 reps but decided it was a problem area that might benefit from some extra work so I just kind of kept going. I stopped at 200 because it started to feel less productive by then.

From the CST perspective it is not "might" it is the only appropriate governer. The is the reason that CST is the world's most recognized leader in mobility. Everyone else passes mobility off as the red-headed step child of physical culture, which is why their approaches are riddled with injuries, and with CST you find that a rarity if not a startling absence.

What are you trying to produce? The goal of CST is to lubricate, irrigate and excavate the connective tissue so that you wash it continually with nutritive flow. You can accomplish that so long as you don't feel "sore" (as in the DOMS typical of conventional weight training.) So, long as you're not sore, and you feel energized, as many repetitions as you wish to explore.

[KD Jones]

With the numerical goal, you switch your awareness externally and that can blind you to critical events within your body, but moreover, dampens our sensory awareness (proprioception.)

This is a prayer, really.

Grant me the discipline to cease to count those things which are internal and fluid. Like water, they cannot be counted, for they are elements of being, and have no number. Grant me compassion for others, and being a gift not originating in me, may I also reflect it upon myself, and view my path not from the surface of the waters, however still; but from the echo of my being in the shape and motion of the water below.


I was in the sauna today, doing neck infinities. So of course, having forever counted push-ups, laps, repititions of scales and arpeggios, down to the most idiotic and intrusive... number of motions of the hip in lovemaking (I say this somewhat embarrassed, to point out how deep and ridiculous it becomes, and being neither a libertine nor a prude) ... the voice in my head immediately began to count - and of course the internal cause was that I didn't, really, deeply yet know how I can hope to grow without a externally enforced, and externally quantifiable goal?

So I tried to stop, but it felt completely unnatural to do so.

So then I thought, well... I'll take a zen-ish approach... I'll let myself count, because something in me imagines the counting to be meaningful, while still understanding that the counting means nothing. But I found that as long as the numbers existed for me, I couldn't seperate myself from them.

In the end, there was no resolution, today. But it's the beginning, and for the first time I feel genuine hope that the resolution will come.

And I wish there were a way to make clear to others that this "sensing" which sounds so full of voodoo when compared to the trusted way of the calculator, is so completely NOT what is commonly understood as metaphysics, NOT magic (except in that it is part of creation - which is far, far beyond magic, but rather common, physical, smell-touch-feel sense), NOT really even a paradigm shift... but rather where we truly live every moment in which we forget to quantify our selves.

And therefore, being only what we can consistently be, is the only postion from which we can hope to consistently grow.

I'm not kidding, it really does sound like a simple, direct, no fancy stuff prayer to me.


There. I said it and I'm glad.

[inmy70ees]

It is hard to teach an "old" dog new "tricks

It was with great interest I have read the above forum article participents comments and Coach Sonon's article on "Snap Crackle and Pop"

In the realm of exercise have I ever been more in the dark.........never............and I have been working out for 60 tears

As a runner, my success was to train harder than others.........yes to count laps, to time specific training distnces, to count weight lifting movements, all neatly put into a daily training book.....out work the other guy, but try to never over train

Now I've been untroduced to Intu Flow. Interesting because not one of the movements or forms brings on any type of fatigue for me........so how do I know I am doing enough, how could I possibly be doing too much when I never get tired..........and even the results..........to be more graceful in my body movements, to be more agile............how do I qualify things like that on a scale of improvement

Do I feel lost..........yes Do I feel in the dark.......very much so Do I keep doing the exercises.........you bet Do I know where I am going..........no

[Scott Sonnon]

Carl,

Stick with CST Intuitive Training. It's how you can use your skill at quantitative recording of your subjective quality of experience.

[stultzies9]

I know what you mean about counting without meaning to. I'm one of those people that counts stairs when I climb them, the number of steps sometimes between my car and my apartment (especially when I'm carrying something heavy like my amp), even the number of chews I take before swallowing some food.

When I'm doing Intu-Flow, it is close to impossible to not count the number of repititions I'm doing of each exercise. So what I try to do is allow myself to count, but not attach any significance to the numbers involved. If I feel any fatigue after 3 reps, I stop. If I don't start feeling fatigue, or my form is still good after 10 reps, I keep going.

I'm still not certain that it's the "right" way to do things, but it seems to be lessening my dependency on the numbers involved.

[inmy70ees]

Coach Sonnon...........not the answer I was hoping for, but I do understand what you have said to me

I'll have to look at it in this way........I probably have another 30 years to figure this out LOL