Walk Leg Shakes for recovery
Follow the protocol below to use for recovery
Follow these steps to complete the protocol:
- One minute Glute ham hang or inversion table
- Focus on relaxing the tongue
- Laying Wall Shakes with 20 deep belly breaths
- One minute Glute ham hang or inversion table
- Focus on relaxing the tongue
- Lay on your back on the floor with your feet on the weight bench with 20 deep belly breaths.
- One minute Glute ham hang or inversion table
- Focus on relaxing the tongue
- Laying Wall Shakes with 20 deep belly breaths
- One minute Glute ham hang or inversion table
- Focus on relaxing the tongue
- Lay on your back on the floor with your feet on the weight bench with 20 deep belly breaths
Introduction:
In recent years, the concept of holistic recovery has gained significant attention in the world of sports and physical wellness. Among the various techniques and protocols that have emerged, the Inversion Recovery Protocol stands out as an innovative and effective method. This approach, detailed in “The Triphasic Recovery Manual,” has shown promise in aiding recovery by decompressing the spinal column and facilitating the return to a parasympathetic state, which is crucial during phases of intense training and loading of the posterior chain.
Understanding the Inversion Recovery Protocol:
The Inversion Recovery Protocol revolves around the practice of controlled inversion, which involves hanging upside down either on an inversion table or using a glute ham machine. This practice may seem unconventional, but its benefits for recovery and overall well-being are backed by both anecdotal evidence and scientific rationale.
- Spinal Decompression: One of the primary benefits of inversion is spinal decompression. Over time, daily activities, gravity, and physical stress can lead to compression of the spinal discs. Inversion counteracts this by creating space between the vertebrae, allowing for rehydration and improved disc health. This can alleviate back pain and discomfort, making it an attractive option for athletes and individuals with physically demanding routines.
- CNS Recovery: The central nervous system (CNS) plays a crucial role in an athlete’s ability to recover. The Inversion Recovery Protocol can aid in CNS recovery by reducing the time it takes for an athlete to return to a parasympathetic state after strenuous exercise. This transition is essential for rest, repair, and overall recovery.
- Mind-Body Connection: The practice of inversion involves focusing on relaxation techniques, including mindful breathing and muscle relaxation. By consciously relaxing the tongue and taking deep belly breaths, individuals engage in a mind-body connection that promotes relaxation and reduces stress.
Acknowledging the Pioneer:
Dr. Michael Yessis deserves recognition for bringing the Inversion Recovery Protocol to the forefront. His contribution to the field of sports science and recovery methods has been invaluable. His research and advocacy for inversion as a recovery tool have paved the way for its widespread acceptance and use among athletes and wellness enthusiasts.
Frequency and Complementary Methods:
The suggested frequency for implementing the Inversion Recovery Protocol is two to three times per week. To maximize its benefits, it can be combined with other methods outlined in “The Triphasic Recovery Manual,” such as Reflexive Performance Reset, listening to calming Oms or Binaural Tones, Eucalyptus implementation, and EPO Release Methods.
Conclusion:
The Inversion Recovery Protocol is a holistic approach that offers potential benefits to athletes and individuals seeking optimal recovery. It provides relief from spinal compression, aids in CNS recovery, and promotes relaxation through mindful practices. When incorporated into a well-rounded recovery routine, it can contribute significantly to overall well-being and physical performance. Dr. Michael Yessis’s pioneering work in this field has enriched the world of sports science, and the Inversion Recovery Protocol is a testament to the power of innovation in holistic recovery methods.