Hyperarch Fascia Training Routine That Healed 15 Years of Back Pain - Demo by Coach Ben
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- Опубліковано 4 жов 2024
- Coach Ben is a specialist in BJJ and Weight Cutting. / coachbz
Please reach out to him for BJJ and Weight Cutting questions. This is the routine we did to help Coach Ben eliminate his back pain of 15 years.
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#hyperarch #backpainRelief #fascia #筋膜训练
1. Roll Plantar Fascia (2min)
2. Elevated Towel Curl (2-5min)
3. Marble Cycle (1-3min)
4. Marble Triangle (1-3min)
5. Single Leg Forefoot Hold (1-3min)
6. Hyperarch Hop (2-5min)
There are more intricate training on breathing, mental visualization and focus which are not included in the demo. Professional athletes are built differently from the feet, fascia and Hyperarch Mechanism.
I almost don't want people to see this so I can keep my Hyper Fascia advantage. But Coach Chong should be recognized for this.
No worries. There will be plenty of people who will NOT try and still "SEEKING PROOF".
As an average athlete who loves to lift heavy i was skeptical about your method. I've been subjected to lots of injuries: gluteal tendinopathy, meralgia paresthetica, trapped nerves, back pain, piriformis syndrome, groin strain.... Guys, believe me, i did 'em ALL.
As i was extremely sick of gettin injured i recently gave myself a try, implementing some of the fascia tensioning principles. Towel curls, marble ball, isometrics on balls of the feet, hops etc.... After only 3 4 trainings, let me be honest: it f@ckin works. All my pains went away almost istantly: glutes and hips started to fire properly, and my whole upper body responded as well.
Sure, there's nothing new under the sun, but i appreciate the fact Chong Xie reminded the community about the basics of athletic performance.
Greets from Italy
k.i.s.s - keep it simple stupid is my approach ;d
Omg bro I can not thank this coach no more I’m just starting to learn about this and I learned so much from him
To all watching, I can tell you first hand these routines work in reducing pain and bringing back functionality in the feet, knees and hips!
Thank you for this comment 🖤
Wow I had ankle surgery 3 years ago and these are all the exercises I had to do
I went over on my ankle playing football and did a lot of soft tissue damage and a slight fracture. Doctor told me to rest 6 weeks but I kept going over on it just walking normally and it felt really weak. My body compensated walking then I started going over on my left ankle as well. Found this video and started doing the exercises with my 9yr old son. It’s been 5 weeks and I haven’t gone over on either ankle once, my pain has gone and I played football again last weekend for 2 days and didn’t feel a single bit of pain, they both felt strong and I never went over on either. My son who plays football as well has become more agile and quicker over the first few yards of running. We are going to keep going! I can almost feel my glute working with the towel exercise so getting stronger every week. Thank you Chong 👊
wow what a success story to hear! keep it up Danny, lots room to improve.
When you say 2-5 minutes per exercise, is that 2-5 minutes straight or is that there a specific break/rest time. Or is there an amount for sets/reps you are meant to perform within the time given.
Going to try this
Thank you for this exercise. I can see the difference in the last 2 weeks of practice. My form has become better with an increase in my speed.
I have to sit long hours for work, can the ball rolling be done while sitting on a chair? Does it require to put body weight on the ball?
Thanks coach.😇
I was a little skeltpical but have been learning about facia and how important it is to so your natural movement inspired me to try these exercises.
After spending 10 minutes doing this I feel more connected to my lower body and my glutes and when I walk. It all starts from the feet and connects all the way up. Excited to keep this in my routine and see how I progress from there.
Are there other methods of fascia training for your upper body and core?
Look on the channel home page for upperbody
luv ur contentttt
How often should I do this routine? Looks like I can do it everyday
4x a week
These exercises will help in football (speed,explosiveness,recovery),right?
Also should I do all of them or only 2 or 3 exercises out of all those exercises?
Number 4 is difficult for me. Ill work on it, thanks.
Great one👍
Thank you! Cheers!
So I've watched alot of your videos and I'm finally understanding that the foot that doest have the marble in it is flexed is that correct
@@HyperarchFasciaTraining So I've watched alot of your videos and I'm finally understanding that the foot that doest have the marble in it is flexed is that correct?
Hi chong, 6 month ago i had a serious injury on a tendon of my hamstring and always i Went back playing after following the recommendations of the doctor I will get injured again. Lately, it’s have been a month and no injuries yet but I do trainings I used to do and the next day I wake up and I feel lot of pain in some parts of the legs so I have to give my body some days of recover. I feel something is not going correctly since I got injured so I have been seeing you for a long time and I’m going to start doing these exercises almost all days. This will help me in my situation ? Thank you
dude as a fellow therapist this is amazing. how many times per week would you perscribe this one ? thanks alot!
Should i do it as an soccer player?
For knees is also good yes or no?
Hi doc should I go with the barefoot jumping rope?
How many times a week
When I do the marble cycle or marble triangle I feel pain on the standing foot rather than moving leg with marble, am I doing the right thing?
You should feel in the glutes. Mainly on the standing leg when starting
@@samppa5216 as your fascial fitness goes up would you start feeling the glutes on the moving leg as well?
You got the upper body version ?
I jump side to side when i jumprope. Feels gud.
On number 5 are you holding the marble with the lifted leg?
While doing these are you leaning a little bit on to the wall??
Hello sir do i need to work on this everyday or 5 times a week?
will the marble excercises build connection to my glutes so i can feel it? at the moment, when i do it I only feel my quads/thigh. Thank you
It depends on your current condition.
Does weight lighting destroy my fascia progress??
Is all this excercice strength my fascia ?
I am a boxer how does this helps me ??😊
Benifits
Can this help with otber pain (foot, ankle, calf)?
Just finished this routine and God my glutes burn , I notice for marble exercises I really have to focus otherwise I end up curling my feet (I think it's called dorsi flexing correct me if I am wrong) Is it okay to dorsi flex, I am trying do exercises without dorsi flexing , Is the correct way to do this exercises is to not to dorsi flex?
Is exercise 3 here the same as hft gait cycle?
For the first exercise does it have to be a spikey ball or does a tennis ball work? Also should it be done before or after practice?
tennisball
coach is doing this marble exercises should i use 50% power the marble in toea right? because i realezed when i was doing it with full power i didn't feel anything but when i use just 50% i started feel my glutes burning
How many times a week do you do these exercises? Would doing them every day be too much?
Just 4x
Should i skip all upper body (pull ups, bench press, dumbbell exercises) exercises? Or I can do them alongside this training?
It depends, refer to the video that talk about this.
Can this help me in playting football???
Yes
can this routine make me a better athlete
It depends on what fascia level you possess naturally, in short it should.
Is it normal at the exercise five to feel the calves a lot?
It depends on your fascia connection level. your calf will be taxed a lot by itself at lower levels.
Will this routine makes me faster or it only help with pain?
It depends on your fascia fitness level.
my glutes are on fire
will i eventually be able to feel my glutes if i do this all consistently for weeks?
It's possible, depends on your body condition and fascia health.
Hey can you got the connection to glutes now
The secret to Messis success. Shhhh
Is he standing on his forefoot ?
I saw fascia training stuff on IG related to football. Dude propagating fascia exercises like a gospel stated to quit going to the gym and just do fascia exercises and barefoot training only. He says going to the gym makes you more quad dominant and NOT glute dominant, which is bad for footballers.
My question is, along with these exercises in the video, can i still keep doing my routine 100 kettlebell swings per day? Will the kb swings help me in my goal to be glute dominant, or will it hinder the work I'm trying to do with the fascia exercises?
I will add these exercises to my routine in the mean time, until I get a reply.
Thanks
It depends on the individual's fascia fitness and development. varies from person to person. We don't build strength on dysfunction. if there is no dysfunction we can definitely lift some weights for muscular development.
@@HyperarchFasciaTraining ok so, Let's say I'm a newbie at fascia exercises, but I'm a regular gym guy.
Do you recommend I first work up to the maximum durations per exercise listed in the exercises on the video before attempting to do the 100 kb swings again?
I’ve had a small lump in front of my heel on the plantar fascia. It’s creates pain. Would these exercises help relieve the pain and release the lump?
It depends on how long it has been, fascia adhesions and how properly you are doing these exercises.
@@HyperarchFasciaTraining I believe it developed 3-4 months ago. Ok, I’ll try my best-thank you!
Got me sweating
Will this help with plantar fasciitis and Achilles pain?
It depends on the root cause. not always which need to be assessed.
After looking into your research I believe it’s because my foot was not engaging like you say so there was a lot of pressure going to my Achilles
❤
Can this be used as a warmup to lifting Eh?
hell nah
What do I use if I don't have a marble
Is there an advanced version of this ?
You have much to learn, get the internal foundation right first.
How many rounds/sets?
See description.
May calves dying
You seem frustrated!
Personally, I have no problem with the scientific method although always wary to check who sponsored it.
I often have a problem with interpretations of conclusions. E.g. 10 people experienced x so y is safe or unsafe. Whereas the conditions of the experiment often aren't similar to real life and can make material difference to the interpretation.
Keep going 😊