Daily Mobility Exercises by Dr. Kelly Starrett Forums General Clearing up the Mess and disorganization of Kelly s book

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    • #71265
      Avatar[email protected]

      Hi Guys

      I got a year a go Kellys book. The information overflow and the bad organized book knocked me pretty much out.
      So I give up.
      Now I’m literally studying the book for the last 3 Weeks and watching tones of videos. And its still hard to grasp. Which again is a testament
      that a simple how to guide (video based) would be much better… Allot of users complaint about this.
      Anyway. Since there was no other way I did my best and worked my way forward. I have some success And my injury’s are improving

      1. But now I’m really stuck. Again, its the mess in the Book. Kelly is talking about
      Muscle dyn., Fascia -based Mobility
      And he mentions briefly that Joint-based should be done before workout other after…
      Problem is I can’t realy always tell what is what. And its not pointed out in the Book. So I don’t realy know how much this rule matters or not?
      Cause If I can just do what ever I want before or after without doing damage. Then its much easier…

      2. Next, He talks about 15min everyday of mobility.
      If I have a training day, do I have todo then the M-Wod after training?
      Cause honestly… if I do the recommended cool-down which should take longer then the actual workout and add a Mobility workout at the end.
      I kind of miss my post-workout-food window… cause I’m still busy with mobility or cool-down. A bit unrealistic…

      Don’t get me wrong. I like Kellys book, it is the only one of its kind. But you can realy feal that it is his first one in terms of structure.
      And did not though about it that Normal human beings also would read it… 😉


    • #75749
      Avatar[email protected]

      This part from the FAQ is basically the biggest problem of the book:

      “The MWOD can be done before or after a workout or at night when you are laying on the floor watching TV. Some of the mobilizations are very effective before workouts as part of your warm-up and movement preparation strategies. On the other hand, some of the mobilizations are best done post-workout or at a completely separate time of the day”

      Cause I realy don’t know and I don’t have the time to learn or study/figure out, Which movements can or should be done before or after workout.

      I need a complete list. Where I don’t have to think. But just can pick. depending of Pre-, Post-workout or off day…
      Probably the biggest flaw of the book. 

      I guess nobody did this kind of list for them self? 🙂

    • #75750
      AvatarTy Babcock

      I will go through my normal warmup everyday and if I feel a particular movement isn’t quite right I’ll work on it pre workout mostly T-Spine, Quads, and Adductors for me. I’ll do 15-30 minutes of mobilizing before I go to bed most nights. The only things I won’t mobilize before a workout per hearing it on MWod multiple times is my Psoas, Illiacus, QL or Neck (neck isn’t in the book but more on daily mwod). Hopefully this helps.

    • #75751
      Avatar[email protected]

      Thank you glenn!

      Do you warm up for you Mobility workout (like for the evening sessions)? Cause some of them I feel should not be done in a cold state. 
      But that is just in my head. Don’t realy know…
    • #75752
      AvatarNathan Richer

      I wrote this post a while back which may help – it is a quick start guide for MWOD:

    • #75753
      Avatar[email protected]

      Mhhh, to be honest. That sounds like, Get the Book, by the tools, study the book, study the videos…

      That’s exactly what I did so far and don’t want todo, “studying”.
      I just want an idiot proof straight to the point no extra blabla “how to guide” in video form at best. I would pay 4 times the subscription money for that. If I can just follow along.
      There should be screening/test videos. And depending on the result it should point me at the right mobility workouts, Done. Are you listening mobility-Wod team? Please make such a product!
    • #75754

      Screening is watching a person move.
      What you see directs where you go to work.
      Some time is needed learning the basics because it deals with systems not isolated items.
      Yes, it is different from other approaches so different things are required to begin understanding it.
      One way is to start a Day 1 and move forward from there.
      You are introduced to concepts, tools etc. as they are introduced to the mwod.

    • #75758
      Avatar[email protected]

      I disagree. I’m a teacher my self. Having created entire curriculum. Maybe for a different topic.

      But I do have a good understanding of sport related training. And we have an athlete in the family who studies sport as well.
      And from an Educators perspective and the goal to give people an easy to follow guide as well as compress the knowledge to really what is needed for the foundation. The Book as well as the videos are doing a very poor job, unfortunately.
      I’m not saying they are bad or wrong. But they are just not great for somebody who is not a full-time athlete… or physio therapist. And even my sister who studies this stuff and has a prior health related education scratched allot her head when she was reading the German version. Her comment “to much unnecessary information, normal person is gonna read this!”

      I for example would like to give this book to my mum. But she would never go further then the first 20 pages….

      basically trying to predigest the information, so my mum will grasp it. That alone dismisses the book, period 🙁
    • #75761
      AvatarNathan Richer

      i think you hit on where BSL is right now.  it is a transition work from what was formerly stuff you knew only as a PT or coach and most of the time the two disciplines didn’t even cross over. so you had to spend years going to PT school, or years as a coach to really understand and apply this stuff. I don’t think a manual existed before BSL that brought it all together. either it was one coach’s methods without medical explanations, or a medical text which was too hard to read for anyone but a doctor.

      also it seems that you are in Germany. i cannot imagine how the translators did when they took the english text and turned it into german. depending on the translator, it could have been poorly translated to german and could have been more easily understood if the translator was a CF coach for example.
      a normal person picking up BSL for the first time, with little bkgnd in coaching or PT concepts, will have a very tough time going through it. there are a lot of things to remember and you will end up reading it and re-reading it many times for sure to first adapt to the terminology, remember it, and then understand it and then how to apply it.
      still BSL is a great work, the first attempt at simplifying and combining PT and coaching for the common person. the upgrades you describe are already happening. have you read Ready to Run yet? it is all the BSL techniques filtered down only for the runner. There is also Deskbound coming out for the office worker athlete.  but doing this for every kind of athlete is daunting and i don’t think is possible. at some point, you will need to learn things, probably beyond what you want to learn. 
      mobility and movement is extremely complex. while there are basic concepts of the process, diagnosing and successfully treating problems requires knowledge of many things to be able to do it effectively. covering the most basic problems is doable via BSL but complex problems will require a skilled, experienced MWOD coach to solve.
      take test and retest. it is a MWOD basic concept, but there is subtle complexity there. the idea is that you test, note where tight spots/restrictions/problems are, mobilize an area, then retest to see if there is improvement. simple for me to say, right? 

      but which test? what is the proper form for the test? what places to mobilize? which mobilization techniques to use – if you watch the videos on MWOD there are a ton and more come out each week as the MWDO team plays with their tools. how do you judge your performance on a test – mirror? partner? video review? also, any movement can not only be used as exercise, but also as a test. this can range from sitting, to a bicep curl, to a traditional deep squat.  

      at some point, you will have to stop resisting the “studying” and will have to dig further. 

      but as you have requested, books like Ready to Run and the upcoming Deskbound are attempts to make MWOD techniques more focused to particular activities and simplify it further. it is under continual evolution for sure.
    • #75810
      AvatarKatie Hemphill

      My opinion might be a little skewed, as I started BSL after watching the entirety of the available MobilityWOD over the course of a year or so and obsessing about the information, but I didn’t really find the book poorly organized.

      The first few chapters go through the principles of movement that govern the biomechanics you’re trying to enhance. The next few chapters cover major strength and conditioning movements in detail, including fixes for common faults, and the next few chapters get into the specific mobilizations for different areas of the body.
      In terms of providing too much information, I think it’s important to realize that the MWOD and BSL aren’t meant to be mindless roadmaps towards a result, but also a tool to familiarize yourself with the “why” of it. Quite frankly, if you have a poor grasp of the “why”, you’re not going to do a very good job of taking care of your issues. It’s meant to instil a sense of mastery over your biomechanics, and that means understanding what’s going on to some degree.
      It’s also important to remember the MWOD’s roots when criticizing the organization of the videos. It was just a video a day, shot on Kelly’s phone, talking about some things CrossFit athletes can do to improve their mechanics, reduce pain, and perform better. It kind of exploded after that, and the last few years have shown a tremendous improvement in the way Kelly delivers his content as the MobilityWOD  transitioned from just a video blog into what it is now. BSL, too, represents this transition, a first real attempt at organizing and streamlining all the information that came out of the first year or two of the MWOD.

      I’m not trying to play K-Start Nut Hugger here, but when criticizing his stuff I think it’s important to keep in mind that the system is new and very much in flux as the sample its being tested on grows and grows.
      That said, there are obviously some short-comings to the whole experience. To watch a MobilityWOD video and properly consume the information requires a pretty strong grasp of the lingo, as the system has its own jargon; and that’s important, because normal people are going to respond better to terms like “smash” than “self myofascial release”. And yeah, Kelly talks pretty fast, but I think the content from the last couple years has seen him develop a pretty good on-screen personality and cadence that makes the videos much more watchable overall.
      And I do agree with you, Bjoern, that it would be ideal to have a clear and basic template for beginners getting started with self-mobility, something that simplifies the concepts, takes out some of the advanced techniques, and streamlines the approach. But in the end, the more advanced thinking and techniques will be required for long-term development. An idea there would be to have some sort of level system built in (to BSL, in particular, as it represents the curriculum). I think it’s already there, implicitly, but there could stand to be more “if you’re a beginner, try this first!”
      Even as the system becomes more fine-tuned, however, success in implementing the knowledge and techniques therein will require the individual to work hard to familiarize themselves with the basic theory and practice the crap out of the mobilizations and movement techniques. No amount of reading will substitute the self-exploration piece of the puzzle. So much of this has to be realized through trial and error, through self-experimentation, and a deliberate effort to improve the skill of self-maintenance.
      If anyone read this to the end, kudos. It’s probably the most disorganized thing I’ve ever written.
      tldr; Don’t be so hard on the MWOD. It’s still new. Obviously some things could be changed, but try to be constructive about it. Even then, it takes a lot of practice to get good at actually making change.
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