Daily Mobility Exercises by Dr. Kelly Starrett Forums General New to mobility, looking to began a daily routine.

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    • #70804
      AvatarNiall Morris

      Hi mwod community,

      I just discovered the benefits on of daily mobility and flexibility work, and I am looking to began a daily routine to introduce my body to mobility.

      the problem is I dont really know where to start. I know I’m tight pretty much everywhere in my body. My goals in doing this mobility work are pretty much for sport, as I want to squat correctly and gain more depth, have deeper range of motion on my lifting movements etc.

      I started foam rolling various parts of my body everyday and I have resistance bands coming,

      what should be priority number 1 for a beginner with no mobility experience ever ?

    • #74172
      AvatarNathan Richer

      I wrote this in another forum post. Hope it helps. Let us know if you have questions:

      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 webinars as Kaitlin suggests. 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.
    • #74176
      AvatarNiall Morris

      thanks david, these are great suggestions.

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