Daily Mobility Exercises by Dr. Kelly Starrett Forums General Pre-Workout and Post workout

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    • #70862
      AvatarStephanie See

      Does Kelly ever classify movements as PRE vs POST workout in nature, other than when he talks about doing certain movements specifically before or after a workout in the daily rx?  I would like to program movements that are better as a primer for a workout versus something that needs to be relegated for AFTER a workout… It would be great to have movements broken up into pre workout and post workout… Does anyone have any thoughts?

    • #74374
      AvatarSophie Ker

      Generally speaking, banded distraction stuff that is working on joint capsules and whatnot is probably good to do before workouts. If you’re restricted in a necessary position, clear up that stuff ahead of time. Then, for warming up, just practice the movement.

      Laying on a lacrosse ball and other soft tissue stuff is best for afterwards. It’s a sort of downregulation, is related to parasympathetic responses, etc. Similarly, muscle lengthening stuff is probably best for afterwards as well; “new range is sketchy range.” You don’t want to “lengthen your hamstrings” and then go PR your deadlift, because you don’t necessarily want to expose these new ranges to such forces right away. Just some thoughts there. In fact, I often like to do soft tissue work and then follow it up with muscle lengthening work, thinking, “Well, I’m softened up the tissues, they’re free, now let’s show them where to go.”
    • #74376

      Deep tissue/smashing  work is completed after.

    • #74377

      what is muscle lengthening stuff?

    • #74379
      AvatarSophie Ker

      Probably not the best way to describe it. I’m thinking 10 minute squats, splits practice, olympic wall squats, (maybe) couch stretching. Contract-relax mobilizations. Putting your muscles into “new ranges” I would save for afterwards.

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    • #74381
      AvatarNathan Richer

      A number of videos do talk about only doing certain mobs/smashes after the workout.  I think the one that sticks out most is the smashing of the QLs with a big ball, and to be done after workout.

      Pre workout, I think it’s valid to do some smashing and mobs in order to take you from stiffness to the ability to at least get into position.  If you are tight and jump into a workout requiring you to get to a good position, you could hurt yourself.  So you can think of smashing and mobs as a warmup and also as an evaluation on how well can you get into the archetypal shapes. 
      If you smash too much pre-workout, you could cause some trauma which could limit your workout.
      Post workout, as some have said here, you are trying to work out the kinks and tight spots and induce a parasympathetic response by cooling yourself down and stopping muscles from being in a perpetually post workout tight state which can cause soreness, etc.
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