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Recovery and Mobility day
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Recovery and Mobility day
1/4/12 8:21 AM
Is it ok to do some sort of exercise day on this day? Like a run or some light cardio? Just curious. I thought I had heard that somewhere.
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RE: Recovery and Mobility day
1/4/12 8:23 AM as a reply to mitman25.
Well u=you have the Recovery and Mobility workout and you could add a run if you want, it's just not supposed tyo be a heavy workouts. Your body needs to recover to build your muscles and overtraining will have a nergative effect.
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RE: Recovery and Mobility day
1/4/12 8:29 AM as a reply to mitman25.
Think active rest, not sit on your butt and do nothing rest.

Jog, go for a swim, take a nature walk...do some gardening...ecetra.
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RE: Recovery and Mobility day
1/4/12 8:29 AM as a reply to mitman25.
Go for it. One recovery day was designed for "active recovery," where it was envisioned that you would do some type of sport outside of P90X2 (which was one of the benefits over the X1 6 day schedule.) Try to get 1 day of rest a week, though.
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RE: Recovery and Mobility day
1/4/12 10:05 AM as a reply to NateVT.
I've competed 2 rounds of P90X Lean and 8 of P90X+ Lean.
Just got my P90X 2. I have been battling a throat / chest infection
and since before christmas so I have missed 5 days of workouts
over the last 2 weeks (usally I wil mis maybe 1 or 2 days over a typical 90 day
cycle and i always did the 7th day x-stretch.
So today I figure I would start X2 easy with the Recovery and Moblity as I'm
still shaking thius bug.
Having completed it I have to say I'm not too impressed with this particular disk.
The pace is WAY too slow (10 minutes to do the initial 3 sun sals?!)
and maybe it's just me but the foam roller doesn't make me feel have as
good as the orignal x-stretch, it just plain hurts. I 't believe that was the plan.
Best thing I learned was the mods to the typical hamstring stretch.
I'm going to do the Yoga tommorow. If all goes feeling well I will start
full program Monday. I'm going to give this a chance but I think I may be
dropping the Recovery & Mobility dvd and just going back to X-strtch for those days.
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RE: Recovery and Mobility day
1/4/12 11:07 AM as a reply to fog5.
fog5:
I've competed 2 rounds of P90X Lean and 8 of P90X+ Lean.
Just got my P90X 2. I have been battling a throat / chest infection
and since before christmas so I have missed 5 days of workouts
over the last 2 weeks (usally I wil mis maybe 1 or 2 days over a typical 90 day
cycle and i always did the 7th day x-stretch.
So today I figure I would start X2 easy with the Recovery and Moblity as I'm
still shaking thius bug.
Having completed it I have to say I'm not too impressed with this particular disk.
The pace is WAY too slow (10 minutes to do the initial 3 sun sals?!)
and maybe it's just me but the foam roller doesn't make me feel have as
good as the orignal x-stretch, it just plain hurts. I 't believe that was the plan.
Best thing I learned was the mods to the typical hamstring stretch.
I'm going to do the Yoga tommorow. If all goes feeling well I will start
full program Monday. I'm going to give this a chance but I think I may be
dropping the Recovery & Mobility dvd and just going back to X-strtch for those days.


The reason it hurts is because of those 10 rounds of difficult exercises (X & X+), you have accumulated some serious trigger points into the top layer of muscle. The purpose of foam rolling is to essentially "release" those trigger points (or a more basic word, knots) so you can improve in other workouts.

I agree that the foam rolling KILLS me. I swear my IT band, my left hip, and my right lat muscles KILL me, but I feel just in the few days of rolling my lats (have done some extra days of rolling for fun), I did SO much better on my pullups in X2 Total Body today then I did months ago doing P90X.

I say try to stick to the Recovery and Mobility and try to really get that "release" Tony talks about. Over time, you will start noticing some really great improvements in your overall fitness.
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RE: Recovery and Mobility day
1/4/12 1:33 PM as a reply to mitman25.
at what sacrifice though?
I only feel pain from the awkward rolling,
When I stretch I feel "good" pain.
Over the years of doing the x-stretch my flexibility has
improved immensly. I don't want to loose that.
I hear you using the ame mantra as on the dvd
whoever used the phrase "IT band" until this dvd)
and I never felt any "knots" as he says in the dvd.
I thout the x-stretch did wonders.
No convinced this slow paced DVD that wants to "roll out"
somehting that's not there is better.
I will probably be faithfull for the fist / phse while but
if I fel I'm losing flexibility, I'll be droping this dvd
with a giant "release" !
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RE: Recovery and Mobility day
1/4/12 1:58 PM as a reply to fog5.
fog5:
at what sacrifice though?
I only feel pain from the awkward rolling,
When I stretch I feel "good" pain.
Over the years of doing the x-stretch my flexibility has
improved immensly. I don't want to loose that.
I hear you using the ame mantra as on the dvd
whoever used the phrase "IT band" until this dvd)
and I never felt any "knots" as he says in the dvd.
I thout the x-stretch did wonders.
No convinced this slow paced DVD that wants to "roll out"
somehting that's not there is better.
I will probably be faithfull for the fist / phse while but
if I fel I'm losing flexibility, I'll be droping this dvd
with a giant "release" !


Seeing as I worked in a gym for almost 9 months, worked for months to get a personal training certification, and I had to take several anatomy classes going into my field of study (nutrition), there are many people whom I have worked with or talk to who know what the IT Band is. It is one of the tightest parts of our bodies (when not properly stretched) and many people came into our gym with IT band issues because of excessive exercise and not enough stretching. We pulled out the foam roller on them (and let me just say, they were almost in tears when they were doing this), and over time, their pain slowly went away, the tissue loosened up, and over time they were able to participate in the activities (running, cycling, etc.) at a better rate.

If you don't feel knots, you are either not rolling right or you're not finding and focusing on the spots that need to be worked on. It takes time to learn how to use the foam roller properly, and that "hurt" is what you need to get. Basic, static stretching will make you flexible definitely, but you will still suffer from tight tissue that lies on the surface of that muscle. Foam rolling is not a new technique, but it does wonders that even stretching and yoga can't do.

Look at Tony in the video. The guy does yoga and stretching all the time, and even he still suffers from tight spots. At what cause is it worth it? Improving performance and reducing your risk of injury, much like stretching.
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RE: Recovery and Mobility day
1/4/12 5:29 PM as a reply to mitman25.
Stop knocking it until you see the benefits in it. The foam rolling is extremely good for you and used in many physical therapy places as well as gyms. If you want p90x or x+ go back to it. So many people are quick to judge on this program and it is annoying. If you had paid attention to the dvd you would have known that the foam rolling is not for flexibilty strictly it is for recover and releasing tension, but you were too busy bah humbugging about it.
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RE: Recovery and Mobility day
1/7/12 6:28 AM as a reply to mitman25.
Look let's be realistic here. Where was all this "IT band" jargon
until now? This is just a buzz phrase for marketing.
I have done the M&R dvd and all i'm saying is it's slow pace, and the roller
hurts! There is a differnece in pain. Next someone will be suggesting
that having somone "hit us with a long flat board (which BB will of
course market as a "muscle elongation relaxant") works to "flattend the muscles"
Listen , I've done the X and X+ for years, but what I've seen from these videos
so far leaves a lot to be desired. I'm not the only one it seems either.
And don't get me started on all the issue's I had just buying this .
Ordered back in October for Christmas delivery. through many e-mails and phone
calls just received my order last week.
I fear BB is now being ruled by thet marketing dept. not the fitness group
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RE: Recovery and Mobility day
1/7/12 7:16 AM as a reply to fog5.
fog5:
Look let's be realistic here. Where was all this "IT band" jargon
until now? This is just a buzz phrase for marketing.
I have done the M&R dvd and all i'm saying is it's slow pace, and the roller
hurts! There is a differnece in pain. Next someone will be suggesting
that having somone "hit us with a long flat board (which BB will of
course market as a "muscle elongation relaxant") works to "flattend the muscles"
Listen , I've done the X and X+ for years, but what I've seen from these videos
so far leaves a lot to be desired. I'm not the only one it seems either.
And don't get me started on all the issue's I had just buying this .
Ordered back in October for Christmas delivery. through many e-mails and phone
calls just received my order last week.
I fear BB is now being ruled by thet marketing dept. not the fitness group


The iliotibial band has been in the human body since the dawn of time. I'm not sure the argument you are trying to make from this, because it's not like Tony and BB just "came up" with the term IT band. They didn't just say "you now have an IT band!" It's not "jargon,", it's the anatomical name for the tissue in your body. Foam rolling has been around way before BeachBody, Tony, and P90X2 has ever "marketed" it. You have to remember, P90X is almost 10 years old. A lot of science was put into this program and a lot has been learned since the release of the original X.

Again, if you don't like it, don't do it, but it's not something BB is trying to "market." You have pain because you are extremely tight, and over time, injury in some form may occur because of the intensity of the exercises (p90x and p90x+) you do.

Foam rolling has been around for over a decade, but it is now being introduced to people because again there have been a lot of discoveries since the original X. People don't like it because it's not the typical "stretch" or "yoga" you can just follow move by move off of a DVD.
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RE: Recovery and Mobility day
1/7/12 11:09 AM as a reply to fog5.
fog5:
at what sacrifice though?
I only feel pain from the awkward rolling,
When I stretch I feel "good" pain.
Over the years of doing the x-stretch my flexibility has
improved immensly. I don't want to loose that.
I hear you using the ame mantra as on the dvd
whoever used the phrase "IT band" until this dvd)
and I never felt any "knots" as he says in the dvd.
I thout the x-stretch did wonders.
No convinced this slow paced DVD that wants to "roll out"
somehting that's not there is better.
I will probably be faithfull for the fist / phse while but
if I fel I'm losing flexibility, I'll be droping this dvd
with a giant "release" !


I was concerned at first also by giving up the X Stretch after 6 rounds of P90x and 1 round of Insanity.

However, I'm now finishing my 3rd week of X2 and have noticed a significant increase in my flexibility. While I am no expert, when doing X Stretch, I could grab my heels during the hamstring stretches. Now, I'm using a yoga block...

You know you are on a knot when it feels like someone is sticking a hot ice pick into the spot! And as much as it may hurt, just suck it up until it releases. It may take a couple minutes, but it will. I have had a knot in between by spine and right shoulder for quite some time. During the R&M DVD, I put the roller right on the know, had a few tears, but about 45 seconds later, it released and hasn't bothered me since.

Foam rolling may be painful to start, but from what I've experienced so far, it is a great help!
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RE: Recovery and Mobility day
1/7/12 2:50 PM as a reply to fog5.
fog5:
Look let's be realistic here. Where was all this "IT band" jargon
until now? This is just a buzz phrase for marketing.
I have done the M&R dvd and all i'm saying is it's slow pace, and the roller
hurts! There is a differnece in pain. Next someone will be suggesting
that having somone "hit us with a long flat board (which BB will of
course market as a "muscle elongation relaxant") works to "flattend the muscles"
Listen , I've done the X and X+ for years, but what I've seen from these videos
so far leaves a lot to be desired. I'm not the only one it seems either.
And don't get me started on all the issue's I had just buying this .
Ordered back in October for Christmas delivery. through many e-mails and phone
calls just received my order last week.
I fear BB is now being ruled by thet marketing dept. not the fitness group


Runners and cyclists are very familiar with the IT band. It can be a big source of knee pain. I have used a regular foam roller for over 20 years on my physical therapist's suggestion. It has nothing to do with marketing. Foam rolling works the same way a massage therapist does by pressing on knots until they release. It is not something created by beachbody to sell products.
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RE: Recovery and Mobility day
1/7/12 8:56 PM as a reply to mitman25.
Yes it's ok to do something that day emoticon On my last recovery day I went skiing and tomorrow we will probably bowl emoticon
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RE: Recovery and Mobility day
1/12/12 3:27 PM as a reply to ScorpioAngel.
I just did Recovery and Mobility for the first time yesterday, and I have to say, I struggled with it. I tried to follow along, but I have no idea if I'm doing the moves "right." If I feel incredible pain, does that mean that I've found a trigger point, or does it mean that I'm doing something wrong, and injuring myself? Is it possible to hurt yourself foam rolling, or can I just "experiment" without fear of injury?

I may throw in the X-stretch on the second rest day, just because it really left me feeling a lot better than the recovery and mobility dvd did (at least for now)
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RE: Recovery and Mobility day
1/12/12 8:19 PM as a reply to aargh.
While Tony talks a ton about foam rolling fixing his knee, he got that from rolling out the connective tissue & muscles around it. The only way I know of you could actually hurt yourself is from rolling joints (no pun intended).

If you follow the R&M video, you will likely find many points that feel like your torturing yourself. Stick with it. It gets better as you use it more (and the more you're able to tolerate, the more you'll get out of it).

Astonishingly, one thing I haven't seen them do is roll the quads. They kinda kiss the sides with the IT rolls & the inner thigh, but quads are part of every session I do.
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RE: Recovery and Mobility day
1/12/12 8:24 PM as a reply to aargh.
Physical therapists and personal trainers introduced my to foam rolling long before I ever heard of P90X. The first few times, especially on a tight IT band, it can really hurt! I'm not a doctor but the pain could be seen as a new awareness of a problem you got used to which became your "normal." Humans are really good at getting used to stress and considering it "normal."

It never occurred to me that you could possibly injure yourself with a foam roller until I discovered roller angels in P90X2. Feeling really exhausted while doing a roller angel, I thought this is a comfy position for a little nap. WRONG! I didn't injure myself but I was a tad sore. I wish I personally tried the recovery and mobility DVD but my daughter came in to our workout room yesterday just before me and popped in a Jillian Michaels Yoga Meltdown DVD so I did that with her instead so I can't comment on it.

The foam rolling in the phase1 warm ups is one of the things that has me so excited about P90X2. Injury prevention is clearly Tony's goal here. Also, I recently read that static stretching BEFORE a workout is "bad" and may actually limit your performance. P90X2 warm ups are much more in line with what physical therapists and current physical trainers have showed me.

There are things you can do to ease into foam rolling. First, you don't have to put all your body weight on the roller. Support yourself with other limbs so that your weight is only partially on it. That's the same effect as getting a softer massage instead of a really deep tissue one. Over time you'll be able to put more of your weight on the foam roller and release more.

Trigger Point Therapy (tptherpay is their web site) took the simple foam and ball rolling to a new level and offer several different sport and body part specific DVDs on rolling. check out the product use videos on their site to see if any of it appeals to you. You may find it a good supplement to help recover from some of the crazy moves in P90X2. They get very positive reviews on Amazon from athletes. You may just want to spend $10 or so on one of their technique DVDs and stick with the foam roller you already own.

If you think a foam roller is intense, search you tube for Yamuna Body Rolling. With foam rolling, your weight is distributed across it's length. In Yamuna Body Rolling, all your weight is concentrated on a ball! That's intense and painful but an experienced practitioner can help you release everything and turn your tight muscles to jello.

Both Yamuna and TPtherapy certify professionals that can come to your home and teach you these techniques in person. You can also go to a local gym, ask if they have a foam rolling area or a trainer that uses them extensively and see what you can learn in a session or two.

Where it hurts the most is probably where you need it the most. Years of chronic tension aren't going to be cleared up 30 minutes. Just like to get in the shape you're in now, you didn't do a one time P90X work out, you did 90 days. , just like you had to do 90 days of P90X, not 90 minutes. Ultimately foam rolling is self massage using your body weight and a tool. If you can foam roll every day, it's worth it and clearly cheaper than hiring a massage therapist every day. If you're really not sure and it hurts that much, pay some one to teach you how to do it on YOUR body. You should see big improvements in a week or two, let alone 90 days
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RE: Recovery and Mobility day
1/12/12 9:18 PM as a reply to fog5.
fog5:
Look let's be realistic here. Where was all this "IT band" jargon
until now? This is just a buzz phrase for marketing.
I have done the M&R dvd and all i'm saying is it's slow pace, and the roller
hurts! There is a differnece in pain. Next someone will be suggesting
that having somone "hit us with a long flat board (which BB will of
course market as a "muscle elongation relaxant") works to "flattend the muscles"
Listen , I've done the X and X+ for years, but what I've seen from these videos
so far leaves a lot to be desired. I'm not the only one it seems either.
And don't get me started on all the issue's I had just buying this .
Ordered back in October for Christmas delivery. through many e-mails and phone
calls just received my order last week.
I fear BB is now being ruled by thet marketing dept. not the fitness group


Where the thumbs down on this board? It really needs one.

Beach body didn't invent the IT band. Millions of years of evolution did.

Beach body did not invent the foam roller. They tried it, liked it, and incorporated it into their kit because it works. In the 5 weeks I have been using it I am noticing results. My first day was extremely painful. Now I really enjoy it.
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RE: Recovery and Mobility day
1/13/12 9:12 AM as a reply to Remax.
Quite funny we are trying to tell someone or prove to someone that there is an IT Band..DO your research bud before getting on the forum and making a mockery of yourself. I can tell the only background you have in fitness is p90x. thats just the tinyiest bit layer of info you know...Sick of these ignorant complaints! RESEARCH! WORK HARDER IN OTHER WORKOUTS!
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RE: Recovery and Mobility day
1/13/12 10:20 AM as a reply to gibsond.
Here is a good thread I just found that has some links on rolling techniques. I myself was dissappointed in the instruction in the video, and actually thought it was too fast for all the sore spots I found. Pause was hit often!

http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/144579270

Like others I also took it as this was just a day of lighter activity not necessarily no activity.

I do suggest if you don't know much about foam rolling to search it more on the web as the video don't help too much in my opinion.
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