Frugal Friday
Oct. 27th, 2023 03:04 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
ecosophia
Welcome back to Frugal Friday! This is a weekly forum post to encourage people to share tips on saving money, especially but not only by doing stuff yourself. A new post will be going up every Friday, and will remain active until the next one goes up. Contributions will be moderated, of course, and I have some simple rules to offer, which may change as we proceed. Rule #1: this is a place for polite, friendly conversations about how to save money in difficult times. It's not a place to post news, views, rants, or emotional outbursts about the reasons why the times are difficult and saving money is necessary. Nor is it a place to use a money saving tip to smuggle in news, views, etc. I have a delete button and I'm not afraid to use it.
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With that said, have at it!
At-Home Exercise and Injury Prevention
Date: 2023-10-27 07:34 pm (UTC)I worked for years as a CSCS at a big university, and I can assure you that you don’t need all that junk in the gym. Much of it is poorly-designed and encourages or forces you to move in sloppy patterns, anyway.
The main barrier is knowledge. In fitness, everyone’s an expert, or so they think. There are tons of free resources, but many of them are harmful and you have to be an expert to spot who the experts are among the well-meaning novices.
One of the most valuable resources I’ve come across is the Postural Restoration Institute, which has opened a lot of eyes in the physical therapy and strength community to some problematic and ubiquitous human patterns that lead to joint replacements, poor breathing, and a host of other issues. These are biomechanical patterns that can be fixed with practice. The PRI folks identified them and came up with the exercise protools for alleviating and preventing them.
I won’t go into too much detail because it really dives deep into anatomy, but suffice to say that if you catch them early enough, most hip and knee replacements DO NOT need to happen. Most back/neck issues are completely fixable. Your sleep apnea can be addressed by changing your pelvis/spine/rib relationship. The list goes on. Doctors prefer to medicate and sell you surgeries and equipment, but it’s cheaper just to move your body in the ways it’s meant to move.
On youtube, I recommend Conor Harris https://www.youtube.com/@conorharris and Neal Hallinan https://www.youtube.com/@NealHallinan. The former has more exercises and sells a cheap program I can endorse for complete beginners, but both have great info.
While he isn’t PRI, I also like Ben Patrick https://www.youtube.com/@TheKneesovertoesguy. His program costs money, but it’s easy to search around and find the movements he uses and the progressions/regressions. I do modify his stuff to use PRI principles, since out of the box he is a little heavy into anterior pelvic tilt for my tastes. But his big thing is gently, patiently training connective tissues through full range of motion, what some would consider “dangerous” positions, to build resilience and injury-proof the body. He’s rehabbed a lot of people, including himself, to pretty impressive levels.
Mark Wildman is fantastic at club/mace and kettlebell, functional strength. https://www.youtube.com/@MarkWildman . For light clubs, https://www.youtube.com/@HeroicSport
The gamechanger in the strength world to me has been a shift away from isolated muscles toward integrated patterns and connective tissues.
Next week I will go over equipment I recommend having at home, depending on your goals, space, and budget.
Re: At-Home Exercise and Injury Prevention
Date: 2023-10-28 08:10 am (UTC)