Forums General Rounded lower back / understanding BASL approach Re: Rounded lower back / understanding BASL approach

AvatarNathan Richer

hey there yes BASL can be difficult to get through. you may need to read/re-read it many times. Don’t worry – understanding will sink in over time. I would highly recommend signing up for MWOD PRO and watching the dailyRx-es and episodes. there are lots of great little tidbits of info sprinkled in over time.

for your problem, there can be a battery of things to do but i would focus on a few to not complicate things and to not confuse yourself.
first, i think you need to work on spinal organization. check out these videos:
to tackle your particular problem, i would work on the hips:

On the Spot MobRx for Tight Hips | Feat. Kelly Starrett | Ep. 269 | MobilityWOD
Hip Mobilty For Improved Squatting Tomorrow | Feat. Kelly Starrett | Ep. 97 | MobilityWOD

Hip Impingement: AIS | Feat. Kelly Starrett | Ep. 161 | MobilityWOD 
couch stretch for you wouldn’t hurt:
Recover Your Anterior | Feat. Kelly Starrett | Ep. 235 | MobilityWOD 

as for time i’ve noticed change happening in 30 seconds and also taking 4-5+ months. for long standing problems, it could take longer, working nearly every day on the problem. so be patient with change and only workout to the level you can maintain good body position. for example, i would not try squatting to depth until you could achieve it with an air squat.
remember that there are 3 things to think about in mobility:
1. soft tissue – remove tightness, knots, etc.
2. position of joint in socket – set humerus/upper arm head in shoulder socket, set femur head in hip socket correctly and maintain it
3. motor control – movement must fire the correct muscles in the correct sequence
any one of these can solve the problem, or it may need 2 or all 3. these things can all take a lot of time.
give these a go and report back your progress!