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The Ready State: Mobility Training with Dr. Kelly Starrett › Forums › General › A big problem
- This topic has 7 replies, 2 voices, and was last updated 10 years, 10 months ago by
Nathan Richer.
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01/17/2014 at 10:49 pm #70729[email protected]Participant
Hello All,
My name is Chris and im relatively new to this site. Came across it quite a few days ago and have just been going through all the videos. Im 21 and im really inflexible, im in training to become a professional golfer but my body runs like a 70 year old. My dad is 67 and he is for flexible than me. To give you an idea, when I try touch my toes im about negative 20cm from reaching my toes. My hips are screwed and have no rotation. So what im looking for is basically a daily routine I can go through morning and night to improve my flexibility for golf. Its mainly my hips and shoulders that need work. So far I have Episode – 1,2,3,5,13,15,48,37,36,73,63 and 40 as my routine.Hope to her back from youThanksChris -
01/18/2014 at 9:45 am #73835AnonymousGuest
For each session do a max of 3 mobs.
You want to spend quality time vs trying to address too many things at once.
As you start addressing the biggest limiting factors you’ll see other things start to come around and other tings may come up.
Some of the episodes will hit the area that needs work better than others depending on your situation. See which work most effectively and go with those.
Some to take a look at:
Hips
Episode 265: 100 Episodes Left, Now Go Open Your Hips
Episode 92: Mile High Club Hip Opener, Absolutely
Episode 70: A New Oslo Hip Mob & Horizontal Scap Mob
Episode 97: Improved Hip Mobility for Better Squatting Tomorrow
Episode 119: Most Embarrassing Hip Mob Ever-The Quidditch
Episode 144: Ze Hip Flexion
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Episode 168: Muscle Lengthening AND Sliding Surface Restoration
Episode 182: Open Up Your Hips and Squat
Episode 198: Open Up You Hips For Better Squatting
Hamstrings
I recommend reading Hamstrung
It is a free download for subscribers to the CFJ. You can complete a free registration here or email me [email protected] and I’ll send you the PDF.
Episode 354: Make Your Own Super Floss/High Hamstring & Hip Gnar Gnar
Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream
Pro Episode # 36 – Voodoo Floss Series # 3: The High Hamstring
Episode 272: TJ Murphy Edition and Hamstring StiffnessEpisode 82: Protect your scrotch or: Medial hamstring fun
Episode 58: Weird Hamstring Problems and Simple NeurodynmaicsI recommend watching this webinar The Big Engine: Anatomy and Function of the Lumbar Spine and Pelvis Complex to understand more on how things work and work together
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01/18/2014 at 9:52 am #73836[email protected]Participant
woah thank you so much. I appreciate it. Just did small session and I already see a massive improvement.
Thanks again -
01/27/2014 at 7:46 am #73943[email protected]Participant
hello again
Im looking for some more help 🙂 In my golf swing, the backswing. I find it really have to the bring the club up in back swing. http://www.youtube.com/watch?v=9GQ1aF2Gc20 – if you watch the video here you can see how tiger brings the club up keeping his left arm straight while just turning his torso. Thats what Im looking to do but I cant get as high as him and my upper body wont let me. Is this a hip problem or spinal? Any recommended videos to watch?Thanks Again! -
01/27/2014 at 3:43 pm #73950AnonymousGuest
What is your lateral seam like on the left side?
This can impact rotation of the body.
Delts?
Tricep? these help straighten the arm.
Latissimus dorsi? This muscle of the back helps the arms rotate as well as move away and closer to the body. -
01/27/2014 at 3:44 pm #73951Nathan RicherParticipant
Upon first reflection, i think it could be any one or all of shoulders, upper body, torso, hips.
i read your intro post above and i’m guessing that you should probably attack the thoracic spine and shoulders first. Then your hips could be involved, as that could limit good rotation (bad rotation in golf is where your hips are frozen and you attempt rotation through the spine especially the lumbar spine which is bad and ultimately leads to injury) to get your arms high. you probably should be working on posture in a big way, especially if you are typical young adult with bad posture and shoulders rolled inward.in addition to the The Big Engine video recommended above, i would also watch the webinar on the shoulder: http://www.mobilitywod.com/livewebinars/the-athletic-shoulder-anatomy-physiology-function/as for shoulder work, look at the internal rotation test as a guide, shown in this video:some other videos:posture standing:posture sitting: -
01/28/2014 at 5:11 am #73955[email protected]Participant
Hey thanks for all the videos. What I noticed is when I started using the two lacrosse balls on back just starting at the bottom and slowly making my way up the spine ive been hitting some spots that are in heaps of pain. Well all of it is in pain but some parts are crazy painful. Tomorrow im getting a new roller mat to start smashing my whole back. After that I worked on my shoulder with only one ball hitting some spot that was so sore for me. I did a retest and my backswing felt so much smoother. Alot less tension. I guess its my muscle tissue that just needs a lot of work on and from there ill start working on other parts.
Thanks a lot guys/girls. Loving this site! -
01/28/2014 at 1:32 pm #73959Nathan RicherParticipant
regarding the pain level – you are probably very stiff and restricted in those muscles. you may want to start with softer balls first to get more comfortably into the tissues and allow you to relax. the pain level may inhibit your ability to let go of the muscles. try the yoga tune up therapy ball plus or YTU therapy balls:
they come in a bag to make a peanut out of them.good job on the test/retest – always just do the movement test before you start smashing/mobilizing. note how far you got. then smash/mob. get up and test again. did it get better? if it did, that muscle should be a target for more smashing/mob-ing on subsequent days.i also forgot one body part to work – the lats:go to about 2:40 where he rolls the lat with a roller. you can also use a yogatuneup alpha ball, or graduate to a supernova once your tissues adapt somewhat.
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