A "Must Do" Movement/Exercise for the Vibist

Hi everyone,

In my first post here on Vibesworkshop.com, I introduced some "Controlled Articular Rotations" and also some Progressive and Regressive Angular Isometric Loading (Pails/Rails) to address wrist/arm/shoulder passive flexibility and control.

Today we're moving in a slightly different direction. I'm introducing the "Wall Slide" exercise. This is an absolute "must-do" movement to maintain a healthy low/mid back and shoulders.

You know, just like any exercise we'd do to improve some aspect of our movement "quality," or similarly, to improve our vibraphone playing, the Wall Slide needs to be done as correctly as possible. The most basic steps need to be mastered and done correctly, before we can progress to something more challenging.

In the instructional video I shot for all of you, I describe each of these steps in detail, with the help of my girlfriend, Terry.

You can access this instructional video HERE: https://www.youtube.com/watch?v=Y0f1AGTUCaw&t=1s

If you'd like even more detailed instruction on this movement (including what it means to maintain a neutral pelvis), I am sharing the video originally done by my former partner, Dr. Kurt Strecker, which comes from my team website.

You can access that instructional video HERE: https://www.youtube.com/watch?v=zUTmJcmOrz0

If you have questions, fire away...

Some last minute tips?

* As much as is possible, maintain a "neutral" low back position the entire time you are doing this movement/exercise.
* Don't forget to "chin tuck" as you lay your head against the wall.
* Drop the shoulders down and away from the ears as you set up your body against the wall, BEFORE moving them up and into position for the 2nd half of the movement.
* Once you do move your arms up into an "angel" type position, press the entire arm (elbow, back of the shoulders, and hands) firmly against the wall. (Yes, this is very tiring!).
* Maintain that neutral low back once you begin the squat. Use a "helper" to assist in you maintaining that position, as Terry does with me in the video.
* Master the basics and essentials of the movement first, before progressing to a squat.

Done correctly and on a routine basis, this is truly a "one size fits all" movement that will simultaneously help rebalance the front/back of the body, strengthen and stabilize the shoulders, and improve core stability, especially in a squatting pattern.

Have fun with it! (Even though if you really need it - and almost everyone does - it can be very challenging!)

To your success,
Al




Access: Anonymous

Comments

i think there's something wrong with the second video. can you check the link.

i embedded the first one in this post.

I realized that it was set to private, so I changed it to unlisted. It's an informal instructional video that is one of many from our early days as a company, and has typically only been viewed on youtube by a few folks whom I'd sent the link to. All set now.

WOW, THAT WAS hard to do for 1 minute. my hands couldn't touch the wall at all!

i was kind of out of breath!

Thank you for sharing your experience from your first 'go-round' with this movement, Tony. :) It can hurt so good.

Here are a few TIPS worth mentioning, or reiterating, to ensure you get the maximum benefits from this seemingly simple but powerful movement for vibists...

* The things you experienced (such as being unable to get your arms or hands on the wall, feeling slightly out of breath, or finding you couldn't reduce the extreme curve in your low back) are very common, ESPECIALLY for anyone of us who spends most of our time "in flexion," as I describe on the video. Just so you know. Common! :)

* Be careful not to do too much of this at first. It will take a little bit of time for your body to slowly adapt. Too much too soon may end up creating soreness that isn't desirable. Frequency for short duration is preferable to occasional long bouts of suffering! :)

* Doing some self-mobilization of your thoracic spine (the area between your neck and lumber region) with a foam roller or similar device, can be very helpful to get this region of the trunk "moving." I'd be happy to post a video if that would be helpful. There are many options available for rollers - it's not necessary to spend a lot of money on one. The cheap ones work fine.

* Watch the instructional video a few times to pick up some of the small details that really matter and can make all of the difference. One example is the importance of maintaining good low ab/core "engagement" and maintaining (as well as you can) a semi "neutral" low-back position during the movement.

* As mentioned, I'd be happy to post another video with some additional tips for this movement or for self mobilization, if that'd be helpful. Let me know.

* Lastly for now, as a general rule, the harder this is to do easily, the more you need it. Simple, but powerful.