Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › New to MWod – Suggestions?

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    • 02/07/2015 at 10:13 am #71266
      AvatarJustin Bokmeyer
      Member

      I recently just finished reading both of Kelly’s books, Ready to Run and Becoming a Supple Leopard, and was intrigued with a lot of his ideas and concepts. Because I’m new to this mobility project, what suggestions would you give me to help advance my progression as an athlete using these movements? Also, where can I go to get these bands they use to stretch in almost all the DailyRX videos?


      Thanks so much everyone!
    • 02/07/2015 at 12:23 pm #75755
      AvatarNathan Richer
      Participant

      hey there i wrote this as a quick start guide to MWOD and may help:

      those bands are rogue fitness monster bands:
      i find that the most useful are the green 65lb and black 100 lb bands.
    • 02/08/2015 at 10:28 am #75760
      AvatarJustin Bokmeyer
      Member

      Thank so much David for the links! What can I wrap the monster bands around in my house?

      How often should I be doing certain exercises? Be it the couch stretch, ankle mobility, etc. Is there such a thing as doing them too often? What about smashing? Can it be done too much?
      Thanks again!
    • 02/09/2015 at 9:26 pm #75764
      AvatarGeorge McLaney
      Member

      Trey, if you don’t have the luxury of anchoring the bands on a squat rack, you can use a bed post or the handle of a closed door for the low to mid position distractions. Not so sure about the higher anchor positions as I’ve only ever done those when the band is fixed to the rack. 

      Regarding frequency, I believe Ready to Run gives a sample program for what to hit when, and how often. Pain is one guide for what to tackle, and restriction another. For example, if you have chronically tight quads and hip flexors, then hit the couch stretch and smash your quads most days. Everyone has their specific trouble spots that need repeated attention. 
      On to smashing frequency. Kelly has said in many Daily RX videos that you can’t overdo soft tissue mobilization. Two minutes is the minimum “dose” for smashing, tack and floss, pressure wave, banded distractions etc, but keep going as long as it takes to feel a positive change. Hence the “test and retest” philosophy – test a particular position to see how badly you’re restricted in it (such as the couch stretch) and use this as a guide for what you need to take action on. After you’ve done a mob – such as smashing the quads, re-test to see if you can obtain the correct position more easily. No luck? Then keep going. That being said, if something feels sketchy – such as if you get nerve pain or feel you’re about to dislocate a joint, then it is sketchy and you need to stop. 
      These are all K-Star’s principles, not mine. I hope condensing/paraphrasing them helps!
      Phil 
    • 02/10/2015 at 11:56 am #75768
      AvatarNathan Richer
      Participant

      Just saw this – i usually anchor bands using a door anchor. you can get a cheap Theraband door anchor on amazon:

      Thera-Band Door Anchor

      there are fancier ones that cost a little bit more – just search amazon for “door anchor”. 
      I also anchor the bands in my workout area using two big KBs, usually a 32kg and 36kg, band looped through the handles and then i lay the KBs on the ground so they won’t tip over when i tension the band.
      in addition to what Phil says, i would also add that smashing does cause trauma to the muscles. this will happen if the tissues are very tight, and/or you cannot neurologically release or relax into the smashing, and/or you put way too much pressure into the smashing.  if you cannot feel change or release/relax into the smashing, you may want to stop after a minute or two, or try another technique, or start with a softer ball/roller.
      you can also overstretch tissues as well so be careful there too. as Kstarr (and Phil) says, if it feels sketchy, it probably is, so don’t do that. “don’t go into the pain cave”
      if there is real pain, i would definitely stop. depending on the pain, you may need to see a clinician as further mobilizing may really damage something.
      always start low in time to mobilize and soft in the tool first. then add minutes and increase hardness of the tool as you adapt.you can also change the angles and difficulty of some mobilizations as you adapt, like raising the front leg of the couch stretch.
      as for frequency, you can do it multiple times a day but continual beat down of your tissues with heavy smashing isn’t a good thing and you need more time to recover between sessions, probably should wait until the next day. you’ll know when you’ve done too much for sure – the area will still be tight and most likely hurt.
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