The Tim Ferriss Show
#675: Eric Cressey, Cressey Sports Performance — Tactical Deep Dive on Back Pain, Movement Diagnosis, Training Principles, Developing Mobility, Building Power, Fascial Manipulation, and Rules for Athletes
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Importance of exercises for thoracic mobility in desk-bound individuals.
- Utilizing tools like Proteus technology for enhancing rotational patterns.
- Integrating exercises to promote functional shoulder movement and mobility.
- Using cable columns and landmine attachments to address mobility limitations.
- Concentric exercises benefit athletes in high volume work without soreness.
- Understanding fascia manipulation for enhancing movement and reducing pain.
Deep dives
Range of motion exercises to improve thoracic mobility
To enhance thoracic mobility in predominantly desk-bound individuals, focusing on exercises that increase range of motion is crucial. Implementing exercises like push-ups in a hollow back position, cable presses, and landmine presses can benefit by promoting scapular upward rotation and stimulating the convex-concave relationship between the scapula and rib cage. Push-ups can be modified for greater scapular movement, cable presses offer unilateral engagement with arm reach variations, and landmine presses enable freer scapular motion and controlled axial loading.
Weighted rotational exercises for increased mobility
Incorporating weighted rotational exercises such as chop and lift movements with cables or similar variations can be beneficial for enhancing mobility and functional movement patterns. These exercises help engage different muscle groups, promote dynamic core stability, and address asymmetries in movement. Additionally, utilizing tools like the Proteus technology that focuses on concentric training can further improve rotational patterns and overall mobility.
Functional movement patterns and shoulder mobility
When addressing mobility concerns, integrating exercises that promote functional movement patterns and enhance shoulder mobility can be beneficial. Utilizing unilateral movements, rotational variations, and exercises that allow for free scapular motion are effective in improving overall shoulder function and range of motion. This approach helps individuals maintain mobility, prevent imbalances, and support proper movement mechanics.
Beneficial tools for enhanced movement quality
Utilizing tools like cable columns, landmine attachments, and Proteus technology can provide effective ways to enhance movement quality and address mobility limitations. These tools offer versatility in training modalities, allowing for targeted movements that improve scapular function, core stability, and overall mobility. Incorporating these tools into training routines can optimize movement patterns, enhance muscle engagement, and support functional mobility for individuals of varying fitness levels.
Importance of Concentric Exercise for Athletes and Everyday Activities
Concentric exercises, focusing on contracting muscles and shortening them, have benefits for athletes as they can perform high volume work without excessive soreness. This type of training is especially useful for athletes in season. Everyday activities like moving furniture or sports like kicking a soccer ball involve concentric motions, highlighting the relevance of such exercises.
Discussion on Fascia and its Impact on Movement and Athletic Performance
The conversation delves into the fascia system, an intricate network of tissue affecting mobility and force transfer. Illustrating the complexity, the speaker recalls seeing fascia during a surgery, realizing its extensive presence. Fascia plays a crucial role in athletic performance, enabling some athletes, like high-velocity baseball pitchers, to generate force efficiently through connective tissue dynamics.
Manipulating Fascia Through Various Therapies and Misconceptions
Various manual therapies, such as dry needling and instrument-assisted approaches, are discussed for manipulating fascia to enhance movement and reduce pain. Despite some skepticism, the effectiveness of fascia manipulation is underscored by the speaker's positive experiences and the longstanding use of such treatments. The conversation emphasizes the importance of understanding different modalities and their outcomes.
Integration of Power Training for Aging Populations and Injury Prevention
The discussion transitions to the significance of power training, highlighting its role in preserving mobility, preventing falls, and enhancing performance. Power, the ability to apply force quickly, deteriorates faster than strength with age, making it essential for preventing injuries, especially in the elderly population. The podcast suggests power training through activities like sprinting and high-velocity movements to maintain functional capacity and reduce the risk of falls.
Importance of Movement Diagnosis and Customized Training Approaches
The importance of movement diagnosis in tailoring training approaches is emphasized to address individual biomechanical needs effectively. By assessing movement patterns, structural abnormalities, and functional limitations, customized training plans can be developed to optimize performance and reduce the risk of injuries. The discussion stresses the value of advocacy in seeking specialized care for athletes and individuals to ensure long-term musculoskeletal health.
Promotion of Get Long, Get Strong, Train Hard Philosophy for Physical Fitness
The philosophy of 'get long, get strong, train hard' is highlighted as a holistic approach to physical fitness. Emphasizing the importance of improving range of motion (get long), building strength to support these changes (get strong), and engaging in challenging workouts (train hard), this philosophy aims to enhance athletic performance, prevent injuries, and promote overall well-being through a comprehensive training regimen.
Conclusion and Future Outlook on Movement, Training, and Injury Prevention
In conclusion, the podcast delves into the evolving landscape of movement assessment, training methodologies, and injury prevention strategies. By prioritizing customized approaches, understanding the fascial system, integrating power training for different age groups, and advocating for movement diagnosis, listeners are encouraged to adopt a comprehensive outlook on physical fitness and health. The conversation sets the stage for future discussions on optimizing movement patterns, enhancing performance, and fostering long-term musculoskeletal well-being.
Importance of Proper Warm-ups and Mobility Workouts
Prioritizing thorough warm-ups and targeted mobility exercises before a workout session is crucial. By focusing on effective warm-up routines, such as positional breathing exercises and long chain compound movements, individuals can optimize their performance and reduce the risk of injuries. Incorporating specific mobility initiatives between sessions can also contribute to long-term mobility and joint health.
Impact of Orthopedic Surgeries on Mobility
Orthopedic surgeries, such as meniscus repairs, can highlight the rapid loss of motion and mobility in specific joints. Post-surgery, individuals may experience decreased range of motion and stiffness, emphasizing the importance of targeted mobility exercises and post-operative care. It is essential to be mindful of preserving motion in affected joints and considering the downstream effects of orthopedic interventions on overall mobility.
The Significance of Movement Competency and Differentiated Training
Emphasizing movement competency and differentiation in training approaches can enhance athletic performance and reduce the incidence of injuries, especially in youth sports. By avoiding early specialization and focusing on a wide variety of movements, individuals can maintain mobility and joint health over time. Working with qualified practitioners who prioritize movement quality and offer diverse training methodologies can lead to better outcomes in athletic training and injury prevention.
Brought to you by Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating, AeroPress 3-in-1 coffee press for delicious brews, and Athletic Greens’s AG1 all-in-one nutritional supplement.
Eric Cressey (@EricCressey), MA, CSCS, is president and co-founder of Cressey Sports Performance, with facilities in Palm Beach Gardens, Florida, and Hudson, Massachusetts. He has worked with clients from youth sports to the professional and Olympic ranks but is best known for his extensive work with baseball players; more than 100 professional players train at CSP each offseason. He also serves as Director of Player Health and Performance for the New York Yankees.
Eric double-majored in exercise science and sports and fitness management at the University of New England and then received his master’s degree in kinesiology with a concentration in exercise science at the University of Connecticut. He has published books and video resources that have been sold in more than 60 countries. He regularly lectures both nationally and internationally, and his research has been published in The Journal of Strength and Conditioning Research. He serves as a consultant to New Balance, Proteus Motion, and Athletic Greens.
Eric has a free blog and a free newsletter on his website, EricCressey.com, and has a podcast at EliteBaseballPodcast.com.
Please enjoy!
*
This episode is brought to you by AeroPress! If you haven’t tried coffee made with an AeroPress, you’re in for a treat. With more than 45,000 five-star reviews and customers in more than 60 countries, it might be the highest-rated coffee maker on the planet. This press uses a patented 3-in-1 technology that combines the best of several brew methods into one, easy-to-use, very portable device. Because it combines the best of 3 methods, you get a cup that is full bodied, like a French press; smooth and complex, like when using the pour-over method; and rich in flavor like espresso.
As I wrote in The 4-Hour Chef: “This is now, bar none, my favorite brewing method.” And now, exclusively for you, get free shipping and 15% off the new Crystal Clear AeroPress at AeroPress.com/Tim.
*
This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system.
Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and 5 free travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.
*
This episode is also brought to you by Eight Sleep! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.
Go to EightSleep.com/Tim and save $300 on the Eight Sleep Pod Cover through June 6th. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.
*
[06:08] The email responsible for this conversation.
[09:19] Why pinpointing the cause of lower back pain can be so challenging.
[20:22] Initial diagnosis through movement.
[22:59] How seemingly unrelated meds can exacerbate pain.
[24:38] Posture considerations.
[26:55] Addressing and correcting suboptimal patterns of movement.
[28:55] Resources for understanding movement screens.
[30:00] Ingredients that make up a lower back pain cocktail.
[34:42] Even with the greatest care, wear and tear over time is normal.
[40:19] Improving thoracic mobility.
[43:56] Conquering Quasimodo.
[45:14] Defusing deskbound damage.
[48:25] Practical exercises.
[53:37] Shocking controversies surrounding fascial manipulation.
[1:02:18] Role of the glutes.
[1:04:02] Strengthening the posterior chain.
[1:06:06] Power and strength vs. aging.
[1:08:57] Recommended reading.
[1:12:21] Medical diagnosis vs. movement diagnosis.
[1:24:53] How to ask the right questions when seeking treatment.
[1:34:00] Overrated exercises?
[1:35:39] What a movement diagnosis will look like for me.
[1:36:23] Infrasternal angle.
[1:39:06] Age and injury predisposition.
[1:41:58] “Get long, get strong, train hard.”
[1:45:34] The downstream effects of orthopedic interventions.
[1:48:21] Creating bulletproof athletes.
[1:52:42] Worst advice given often.
[1:55:29] What has Eric recently changed his mind about?
[2:00:06] Important upstream variables.
[2:02:38] Good stiffness. (Oh, behave!)
[2:04:49] Vetting reliable sources of information.
[2:11:39] How Brijesh Patel changed Eric’s career perspective and other parting thoughts.
*
For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.
For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsors
Sign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.
For transcripts of episodes, go to tim.blog/transcripts.
Discover Tim’s books: tim.blog/books.
Follow Tim:
Twitter: twitter.com/tferriss
Instagram: instagram.com/timferriss
YouTube: youtube.com/timferriss
Facebook: facebook.com/timferriss
LinkedIn: linkedin.com/in/timferriss
Past guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Remember Everything You Learn from Podcasts
