WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
The Ready State 101 course reveals the core principles of Dr. Kelly Starrett’s coaching methods. Gain the expertise to improve anyone’s movement.
The Ready State 102 course is an advanced six-week online course with both self-paced material and LIVE virtual Q&A calls.
Get one-on-one remote movement and mobility coaching from a certified Ready State coach.
Apply for private coaching with the world's #1 movement and mobility expert.
Kelly Starrett’s custom pain protocols teach you the simple and effective methods to treat all your pain and stiffness—for good.
Look good while you mobilize!
Shop exclusive tanks, t-shirts, sweatshirts, hats and more.
The TRS store offers a wide variety of mobility tools & kits perfect for your pre/post workout routines.
Kelly has written many books about movement, mechanics, and mobility which have made the New York Times bestseller list.
World-class experts reveal how to get — and stay — ready…for anything. Join hosts Dr. Kelly Starrett and Juliet Starrett for this eye-opening podcast.
Discover comprehensive resources and articles written by certified coaches and experts in the field.
The Ready State helps everyday athletes enjoy better movement, agility, and strength — with less pain and more protection against injury, especially as they get older.
Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
After making quite a bit of progress this week getting my tilted hip to rotate up, however not stay in place, I have an observation I’d like to share and receive thoughts on.
Once loosened up, I can only get 1 hip into a good position, in doing this the cables running down my spine on the same side spring into action and support my back, freeing up my other back muscles on that side which have been on tension. The shoulder on this same side relaxes and falls into a good position. At this point, my chest and arm loosens up and blood flow increases nicely down my arm. Increased breathing capacity, neck relaxes, and all those wonderful side effects of falling into place. Keep in mind, this only happens on 1 side at a time.
The anomaly I’m seeing is that my body will rotate sides as if waves are rolling through my body. Muscles relaxing as other tighten in an ebb and flow from right to left. It is a very odd sensation but I know it is a move in the right direction because some of these muscles have been under tension for over a decade and are now getting some relief.
Currently, I am placing a lot of focus on mobilizing my overly tight hamstrings, quads, hip, glute, adductors, and upper/lower back, with a slight emphasis on calf, shoulder, chest. Because of the tilt, I am severely deficient in right glute strength however besides walking, standing, ect, there is very little exercise in which my hip doesn’t rotate back down, that will allow me to build strength faster in that area.
That being said, my question is: Is there a place of tension in which I should focus on primarily that will feed enough slack into the system allowing my spine, hips, and shoulders to align?
I have a similar problem. My LEFT SIDE has a more pronounced anterior tilt. From my posterior, when you view my body laterally, my left glute is elevated. My observation is that my left leg is slightly longer than my right. I’m right handed, but I stand on my left side frequently and it is my stronger leg. I’m guessing that some of my low back, hip flexor pain is due to over use of my left side when doing excessive intensive exercise. My pain is completely on my left side (when aggravated). I did a bunch of light weight 135lbs back squats and and noticed that my left spinal erectors tightened up quite a bit. That was yesterday, but it is good today. I look like I limp a lot.
To help you with your question, I’ve found that rolling the adductors along with doing the hamstring floss has helped me manage this problem….allowing for some temporary relief in pain, though I’m not sure that that’s the solution to my problems long term.
Episode 4 of MWodPro address this perfectly. After watching this and applying the techniques, I’m fairly certain my other hip is rotated the other way, all be it slightly…. which makes some kind of crazy sense, eh?
You just gotta keep working at it. I’ve been working on my dysfunctions for over a year now, even spent a few months seeing a DPT. One of the things wrong with me is that one side of my pelvis is tilted the opposite direction of the other side. Looking in a mirror I appear lopsided. The exercise that KStar demonstrates (must be Episode 4 as SuppleDragons stated above) is one my physical therapist had me do. Personally, I had better results by bracing against a door frame – use your glutes to drive one foot into the floor and drive the other knee up into the door frame. Having said that, there is a reason KStar demonstrated it the way he did.
Jesse, it’s clear you have been working on this for some time. I agree completely that I am missing range of motion down the chain, as well as up the chain(psoas and lumbar). One thing is certain at this point… Just when I think I have figured it out, I learn something new. In the larger picture, what is happening is that as I correct one piece I am able to listen to my body and find the next ball of angry tissue which must be targeted next. Keeping the positive changes in my tissues as I move forward through my dysfunction are what turns this from a game of whack a mole into something more a kin to Tetris.
I’ve had to humble myself substantially after learning that I can not get into a good standing position, p.e.r.i.o.d. My musculature is too short in key areas to allow for my hips to align and lock, my back and chest are so tight that my shoulders can’t do the same and my trunk is insanely tight which adds to all of the above as well as the inability to stabilize my spine, even if I could get into a good position. Because I am symmetrically challenged I’ve learned to get the side I’m working on in a good position so that I can get the tissue change to happen. Otherwise, it’s like mashing my body while wearing chain link armor.
Update: A visit to the Chiropractor is exactly what I needed after playing whack a mole for several months. A stuck SI joint on one side, along with a thoracic and cervical block. I was/am twisted to some extent. After 10 days of getting those joints moving, my body is adjusting to the muscle imbalances that have been created over the years of being stuck like this.
When l was 20 l had severe pain in my left hip and running down the back of my thigh and front of lower leg. I was told by an orthopedist my left leg was an inch longer and piriformus syndrome. I had 34 years of hip, leg, and lower and thoracic back pain. At 54 l broke my left neck of femur. It was repaired with plate, pins, and screws. Eleven months later l awoke one morning in horrible low back pain. I could barely move. A small amount of time went by and my right hip was horribly painfull also. Two and