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WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
- This topic has 3 replies, 4 voices, and was last updated 8 years, 6 months ago by
George McLaney.
George McLaney.Viewing 3 reply threads
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11/20/2014 at 10:21 am #71191
Paul EvansParticipanthttps://www.youtube.com/watch?v=dpxhH0O6rPY&list=UUs2MV1zv3mlWqKpxeDkULsg
This is my squat. I am as inflexible as it gets. I have played soccer all my life and never thought about my tissues and joint health.My ankles are stiff and inflexible, my hips are stiff, basically everything is stiff… (notice in the video I am wearing olympic lifting shoes…)But I want to squat and I just need some advice on what to tackle first to see change in my squat.I am loosing lumbar extension when I squat and I need tips on how to improve that. What causes this loss of lumbar extension? -
11/20/2014 at 12:36 pm #75486Nathan RicherParticipant
your feet are turned out, and i’m guessing that shows your ankle restrictions. see these:
if you are PRO member, you should check out:as for the pelvic lumbar fault as you near the bottom of your squat, that could be your hips, and/or upstream/downstream. -
11/21/2014 at 8:10 am #75488Sophie KerParticipant
As a baseline prescription, which are really lame and not a good way to go about mobility, I’d say the two biggest movers for the squat would be the couch stretch and the “pigeon pose”-style hip opener. A solid five minutes per leg in each other those, test-retest, should improve your squat. Doing those every single day will take you place.
Then come ankles. They take a long while to improve. I have pretty weak ankles, but with oly shoes on I can squat feet together just fine, so clearly you’re missing a lot of range here. Spend time with a band on the ankles. Like, a lot of time, ie. 5-10 minutes a foot.Also, form: try the same width, but feet with straight. At the top, squeeze your butt, “screw your feet into the ground” or “spread the floor,” and hold that tension throughout the movement. At the bottom of the squat you should still feel like your butt is working the hardest. The lumbar reversal is most likely a lack of hip flexion; I find that the banded hip/hamstring floss (where you bend over and straighten the leg repeatedly) works well for this. -
11/24/2014 at 4:18 pm #75493George McLaney
Conor, great comment about the hips. I find that after a tussle with the Concept2 erg, my hips feel not only tight but sometimes also mis-aligned. Doing the banded hip/hamstring floss with the black Rogue band (the green doesn’t provide enough resistance for this mob) pops things back into place as well as feeding slack to the hips and upper hamstrings. And I mean, literally the motion provides an audible “pop” after flossing back and forth for a couple of minutes. Certainly a go to move for post-rowing and lifting sessions as well as pre-hab and at other times.
Phil
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