Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Just getting started

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    • 01/23/2014 at 8:28 pm #70743
      AvatarMike Coopman
      Participant

      Hi,

      I’ve been reading Supple Leopard, and have found the bracing sequence and the descriptions of movements very helpful. I’m still reading through the movement chapters, and will probably incorporate some movements that I had been reluctant to try due to feeling uncertain about proper form.

      However, I have also been reading ahead some into The Systems section of the book, and I’m a bit lost because there are so many techniques. Starrett says that you should target areas that need improvement, but I’m not sure how to determine the areas I should target. The book says for example, “..get into the bottom of the squat and assess your areas of restriction”. But I haven’t yet seen a clear description of how exactly to do that. Yes, I can see, for example, if my feet are turned out, but that is a matter of fixing the setup, not necessarily a restriction or range of motion problem.

      At the beginning of each target area, he does have some discussion about what would indicate that targeting that area might be useful, but that information is scattered across the sections and isn’t always very helpful in terms of diagnosing whether I need it. In particular, if I had pain in a particular area, that is a clear indicator, but I’m not really suffering pain in particular areas. I do think I have limited range of motion in some cases, and I know I suffer from spending too many years sitting too much, but am still not clear on what areas I should be targeting and with which treatments.

      What I was hoping for was a chapter that provided a specific sequence of steps to identify issues and then direct me to the appropriate techniques for resolving them. Maybe all the information is there and I just haven’t seen it (I haven’t finished reading the whole book), or I just need to connect information in different places to make it work.

      Anybody have any thoughts or suggestions about this? What’s the best way to tell where I need to floss/smash/voodoo? Do I just need to examine my form more closely and see where I am out of line, even after a proper setup sequence (honestly it is difficult to tell if I have my spine in a perfectly neutral position at the bottom of a squat, for example).

      Thanks for any help,

      Shane

    • 01/24/2014 at 10:03 am #73917
      AvatarAnonymous
      Guest

      Yes there is alot of information presented in Becoming A Supple Leopard.
      Keeping it section by section will help as you build a foundation of knowledge as it is presented.
      Feet turned out in a squat isn’t necessarily a set up issue. It could be, but for some they must turn their feet out when squatting because of tight ankles/missing rom in the ankle. You look up/down stream of where you see problem.
      If you aren’t aware of areas that need attention you can start with Episode 1 and move through the Year of Mobility as a start. This is the first page of following episodes This is a great way to start. You’ll be introduced to concepts, theory, tools, etc. as they were introduced. This way you can build your exposure and knowledge and not be overwhelmed by the amount of information. Working through the episodes you will address all different areas, restrictions etc. Some you’ll find are in a good place, some may need attention that you didn’t know may need attention because you haven’t experienced restrictions, pain, etc. Pain is a lagging indicator that an area needs attention. You need to move away from pain being the cue that an area needs attention.
      There are a couple episodes that address programming for mobility.
      Have you taken a crack at finding episodes that address what you are looking for?
      Yes getting feedback on how you perform different skills is one way identify areas that need attention.
      Determine what is causing the deviations from proper technique and go to work.
      Yes having feedback from another person, coach and seeing a video of you performing the skill can help.
      Pro Episode #50 – How & When to Mobilize
      Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach.
      To address sitting for extended amounts of time what is your sitting position like?
      Episode 15: You Must Defeat The Evil Chair Part 1
      Episode 15: You Must Defeat The Evil Chair Part 2
      Episode 88: Desk Athlete Hip Rescue
      Daily Rx June 8
      Episode 91: Mobilize In the Position of Death by Chair
      Episode 187: Death by Chair. How Much Do Actually Sit?

      Episode 276: MobilityWod Google Talk: Desk Bound

      Episode 351: The One Joint Rule
      Why Sitting Wrecks Your Mad Hip Action

    • 01/24/2014 at 10:28 am #73919
      AvatarNathan Richer
      Participant

      I wrote this in response to another person wanting to know how to start:

      Here’s my suggestion for a template on shortening the process:

      1. Get Becoming A Supple Leopard.  Watch some of the early videos as Kaitlin suggests, Episode 1 and 2.  

      2. I would definitely spring for at least a month of access to watch the 3 webinars. They also give you a sense for the problem areas on most athletes.  once your understanding increases, your ability to address problems increase.

      3. I would then go into BSL and read the early chapters 1,2,3,4.  pay attention to the various tests there, like deep squat and evaluating external and internal rotation at the shoulders and hips.  try some of those.  are there any that you cannot do?  if so, then work on that.  that can give you a start on identifying which areas can be improved, even if you have no visible problems now.

      4. get a lacrosse ball, supernova, gemini, voodoo bands, rogue fitness bands green and black.  use these in your mobs to improve those areas you want to improve. select a test like a deep squat that you want to improve. use mobs for those areas. after each mob, get up and test the squat again. if improved, keep going to next mob. stop, get up and test again, etc. etc.  it can take days/weeks to achieve the full ROM in a given test or it might take an hour.

      5. you can also use mobs to see if you need to work on an area. i often go down into banded distraction hip openers, only to find that i don’t have any significant corners to release. so i don’t hold those for 2 minutes but quickly move to the next mob.

      6. are you into a certain sport? there are videos that pertain to certain sports. that can also speed up the process by getting you to focus on a given area(s).

      yes there is a lot. i would slowly work into it. it’s all very interesting when you start digging in. and yes it is kinda overwhelming in the beginning.  

      if you live near a good mobilitywod trained PT or movement specialist, they can show you what a process looks like live.  i did some sessions with Roop and it was awesome watching how he evaluates and goes through the process.  i also video the session so i can go back and review later.
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