Session #2 (Injury Prevention) – Bad Dog Agility Academy

Session #2 (Injury Prevention)

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  • Michelle says:

    The tip for the Good Mornings really helped me with that move.

  • julialane says:

    The flamingo was surprisingly easy! Must be all the ballet muscle memory from when I was a kid.

    Hardest thing for me was taking it slow and not let my mind wander. Like, the mural behind Kert – it’s so cool, so urban, who designed and painted that, oops, he’s moved on to something else!

  • cmespo56@yahoo.com says:

    Wow! Okay my knees may hurt a little but great exercises. I realized my right side balance is a lot better than my left. Thank goodness for me being as good or better shape at 64 than I imagined!

  • Collene says:

    Oh, forgot. Also a thought on balance. If anyone is challenged with balance issues, I highly recommend seeking out either a Tai Chi or a Qigong practice that resonates for you. There are so many, if the first one you try doesn’t seem to match, try another. They are invaluable for cultivating awesome balance, but also very meditative and when in a class, community building/supportive.

    Here are a couple online starter suggestions of my favorites:
    8 Treasures Qigong: https://www.youtube.com/watch?v=HjRG-XH7Woc
    24 Form Tai Chi: https://www.youtube.com/watch?v=e4VIw41R-PU

  • Collene says:

    Specific questions:
    1) On the first all fours stretch (about 9 min in) – I am not flexible enough for elbows, but could stretch more than just hands. What is a good intermediate position? That is, I could get down on the elbow on the side of the back leg, but then my posture is twisted since I can not also do the other elbow. Or I could more evenly load my arms, but then I am in a more awkward position partway down that puts most pressure on my wrists.

    2) I’m still not quite clear on the “Good Mornings”. Even with the additional prompting provided, I am not 100% sure I am actually loading hamstrings. Are there other pointers/tips you could offer? Maybe it will come with repetition.

    General questions:
    1) I was surprised that we started with what I would call “static” stretches for the hip area. I was thinking those sorts of hold stretches were better for the end of workouts? So I am guessing I have some sort of mis-conception.

    2) I am noticing you are doing the sessions barefoot vs with shoes on. Just curious if you have an opinion or reason for this or if it is just a preference.

    • Sarah Fernandezlopez says:

      I’ve asked Kert for clarification – he’s at a camp, so he can’t answer the specific questions about the 9 min mark at this moment. But here’s the other answers:

      General questions
      1) it isn’t a static stretch. It’s a muscle energy technique. This isn’t the same thing as a static stretch
      2)It just preference. I’d prefer all of you to do the injury prevention sessions barefoot. Especially the balance and proprioceptive exercises/movements. But you don’t have to

      Also – it’s in the Intro, but Kert wanted me to emphasize that your should have a day off between sessions. So if you did Session 1 on Sunday, you’re ok to do session 2 today. But he’d prefer you didn’t go Monday/Tuesday back to back as the most common injuries are from being excited and doing too much too soon ๐Ÿ™‚

      • Collene says:

        Hmmm, ok I think I still need some clarifications.

        Maybe a quick definition compare/contrast of the MET vs static stretch?

        But actually, I wasn’t referring to the very initial part which was identified as MET. When I mentioned static stretches, I was referring to the bit that started right after he said that we had done the MET. So I was referring to all the stuff sitting on the ground with the one leg bent starting around 3 min in.

        Maybe, not being familiar with the MET, I missed that this IS a warmup. It’s just that it felt like the MET in this case addressed different muscles than the ones we were stretching immediately after, so that’s why I asked.

        I’m not very knowledgeable about any of this, so 100% may have gotten the wrong idea entirely about static stretching.

        • Sarah Fernandezlopez says:

          From Kert:

          “A textbook definition of a MET – Muscle Energy Technique (MET) is a technique that was developed in 1948 by Fred Mitchell, Sr, D.O. It is a form of manual therapy, widely used in Osteopathy, that uses a muscleโ€™s own energy in the form of gentle isometric contractions to relax the muscles via autogenic or reciprocal inhibition and lengthen the muscle.
          A static stretch is a stretch where a position is held in order to “stretch” a muscle, and/or create a relaxed feeling.
          The MET is essentially “turning on” the muscles around the hip. ( the external rotators in this case) These are the muscles that we are stretching in the next stretch.
          That is why that stretch is next.
          Should static stretching be done when “cold”. Not by textbook no. But 1- The MET “warms up” the areas the stretch targets, and 2 – We arent looking to develop range this early on, and we arent stretching really deep or holding for any great length of time. More as a relaxation exercise, so there isnt any danger.
          If we were using a ,ethod to develop range, like the Anderson method, then i would’ve maybe performed a small warm up prior, ad then a pre stretch of 10-20 seconds before going into deeper ranges for up to a minute, three times. This is how you can really improve range, rather then develop increased functionality like we are looking for”

    • Sarah Fernandezlopez says:

      Answers to your other questions:
      1) stay on your hands to keep as balanced as possible but just work to sink your hips deeper whilst on your hands.
      2) it is a case of practice. The hamstrings are the muscles on the back of your thigh (I don’t know if you know this, sorry if you do and it sounds like I’m patronizing you). If you are following the cues, but the muscles on the back of your legs aren’t feeling tight, the chances are you are either bending at the knee as you are initiating the movement, or you are rounding your back. Either of these things will allow tension to be released on the hamstring. One thing you can do is film yourself. See if your back is dead flat like mine. Or see if the knee bends as the movement initiates. 99% of the time it will be because of either of these things

      • Collene says:

        OK thanks I will keep trying out the motion and see if I can find the sweet spot ๐Ÿ™‚

        Oh and yes, I did do the first session on Sunday ๐Ÿ™‚


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