- This topic has 8 replies, 2 voices, and was last updated 1 year ago by Kaitlin Lyons.
05/12/2020 at 12:29 pm #160376Kevan ToddParticipant
So I’m 40, 6’4 and completely immobile. Well, I can still move but I’m ridiculously tight everywhere. My posture is shocking. Is there any hope for ever having decent mobility? Is it possible to just be naturally immobile? A weird (is it?) Thing I have is that my fingers can’t bend in one direction, I can bring them to my palm but they can’t go 1mm the other way and I wonder if this is something that maybe affects other joints.
I could spend about an hour a day doing mobility, is there a particular routine I should follow from here? Is an hour too much?
I sound like a madman so will stop there.
Thanks for any help!
05/12/2020 at 6:36 pm #160530Kaitlin LyonsModerator
Yes, there is hope that you can improve your mobility.
You didn’t get to this point in a day so it may take some time to resolve everything.
You don’t need to spend an hour a day doing mobility work. That is too much.
You want to do a dose and get a response. Roughly 20:00 a day.
Do you have a movement practice?
From the Virtual Mobility Coach
If you are experiencing pain start there.
Click the pain option and pick the region of pain.
If not in pain
Then primary engines of the hips and shoulders.
Start with The Ready Assessments Scroll to line 2.
This will give you a starting point for each of the archetypes.
You could start with the 14 Day Mobility Challenge 7 Green Lights Day 1
You can find the following days in the search feature on the Virtual Mobility Coach.
- This reply was modified 1 year, 1 month ago by Kaitlin Lyons.
05/17/2020 at 12:23 am #162764Kevan ToddParticipant
Thanks for the reply! I don’t have a movement practice at the moment. I used to do CrossFit but gym closure and kids got in the way so currently focusing on fixing my mobility and doing bodyweight exercises and running.
I have pain at the moment in my front and back neck, clavicle and what feels like my trap and shoulder. Sometimes gives a dull ache down my arm. Haven’t had a diagnosis on this and can’t get one due to covid. I’ve been focusing on the neck mobilizations but don’t know if that’s best. I’ve also been noticing rear hip/lower back pain towards the end of my running!
So I’ve got a whole load of things to fix. Thanks for your guidance, would continuing with the neck along with the 14 day challenge be ok or too much?
05/17/2020 at 12:32 am #162767Kevan ToddParticipant
Should also say that did the 7 assessments:
Front rack – terrible
Press is ok
Hang shape can’t get shoulders on ground
Overhead chest flared and arms forwards
Squat, feels like quads and hips
Lunge outer hip when pulling leg forward is unbelievably tight/sore
05/18/2020 at 12:56 pm #164012Kaitlin LyonsModerator
Doing bodyweight training and running is having a movement practice. It may be different from what you were doing, however, you are remaining active. Keep doing it in whatever capacity you are able given the current conditions. Load within available ranges without causing discomfort. Loading new ranges help to have more permanent change.
Have you visited the pain section of the virtual mobility coach?
There is a front of the neck section and back of the neck section.
Working downstream of the neck will help.
Do you have forward head on neck?
Are you seeing improvements in the pain level with what you have been working on?
Couple for the hip/low back
Episode 281: Runner’s Legs and Hip Extension
Episode 168: Simple Recipes for Fighting Common Back Pain
Yes, you can continue working on your neck pain and do the 14 day challenge.
May need to spend more than 2 days on an archetype based on your assessments, however, this will get you started.
05/22/2020 at 12:30 am #166588Kevan ToddParticipant
Thanks, a lot, really helpful!
Yeah been doing the neck mobilizations from the pain section, haven’t helped a great deal so far but will stick at it.
For the 14 day challenge, how would you advise I approach it to increase on the 2 days? Should I say, do day 1 and 2, then repeat before moving on? Should I repeat until I see noticeable change?
05/22/2020 at 6:20 pm #166934Kaitlin LyonsModerator
There could be elements within your day which continue to cause the pain.
Have you thought about sleeping position?
Episode 38: Your Pillow is Killing Your Neck?
Are you working more hours on a computer or sitting?
Episode 109: The Neck of a Desk Warrior Poet
Saturday, December 24th, 2016 – Neck Pain
Is your head forward of your body?
Episode 169: Forward Head On Neck Position
You can do the 14 day challenge as it is laid out and have notes on what needs more work.
I recommend signing up for the 14 Day Overhead Mobility Challenge which begins June 1st.
On The Ready State App in the Bonus Content there is the 14 Day Squat Mobility Challenge from March. I’m not sure how long it will remain on there. I recommend that to improve the squat archetype.
There are multiple places to find additional doses to improve your mobility.
You can search the archive for each archetype.
On sessions do work until you see change or until you stop seeing change. Min 2:00 of work on an area.
Keep an eye out for other mobility challenges.
Within the Workout Section there are pre and post for each archetype.
In the warm up there is a shoulder and hip warm up.
The daily mobility 10:00, 20:00, 30:00 sections list the focus areas for each.
Kelly’s Down Regulation Class lists focus areas for each episode.
There are more within the store which are awesome resources to build your understanding and knowledge of how things work and inter relate.
Let us know how things are progressing.
05/23/2020 at 3:40 am #167142Kevan ToddParticipant
That’s really comprehensive! No more questions, I’m good to go. I do sit at a desk all day and my pillow is likely not helping! Thanks again for all your help, really appreciate it.
I’ll get to it and let you know how it goes!
05/23/2020 at 3:19 pm #167392Kaitlin LyonsModerator
Sounds good Kevan,
A couple others which address sitting. There are several if you search the archive.
Why Sitting Wrecks Your Mad Hip Action
Episode 251: High Skilled Sitting/Abdominal Bracing. (Volume is low on this video)
Episode 91: Mobilize In the Position of Death by Chair
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