Recovery Protocols After Heavy Loading of the Posterior Chain

Inversion is a recovery method that helps by decompressing the spinal column and elongating the spinal discs. There is also some evidence that it can help with CNS recovery by decreasing the amount of time it takes an athlete to return to a parasympathetic state. This proves to be especially important during phases of intense, heavy, posterior chain loading. The following protocols can be performed on either an inversion table or a glute ham machine. In all cases, the key points are to make sure you relax your mouth and tongue, and focus on taking deep belly breaths in through your nose and out through your mouth. This method was first brought to my attention by Dr. Michael Yessis.

1) Used for spinal de-loading. (Total time = 5min)

• 5 minutes of continuous inversion

2) Used for CNS recovery. (Total time = 7—9min)

• 1 minute inverted

• 30 to 60 upright

• 1 minute inverted

• 30 to 60 upright

• 1 minute inverted

• 30 to 60 upright

• 1 minute inverted

• 30 to 60 upright

• 1 minute inverted

3) Used for CNS recovery. (Total time = 7—9min)

• 1 minute Glute ham hang

• 30 to 60 seconds Laying Wall Shakes

• 1 minute Glute ham hang

• 30 to 60 seconds Laying Wall Shakes

• 1 minute Glute ham hang

• 30 to 60 seconds Laying Wall Shakes

• 1 minute Glute ham hang

• 30 to 60 seconds Laying Wall Shakes

• 1 minute Glute ham hang


By: Cal Dietz

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