Daily Mobility Exercises by Dr. Kelly Starrett Forums General Rounded lower back / understanding BASL approach

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    • #71315
      AvatarDiana Duncan

      I bought and read BASL because I have had some discomfort/tightness in my lower back, mostly when sitting (especially on a couch versus nicer chair).

      BASL has changed my perspective, and I’ve learned quite a bit from it, but I feel like it’s more of an encyclopedia of mobility techniques than a guide.  I’m unclear on which areas I should work on, and I don’t have any idea how long it should take to resolve.  In his videos, Kelley makes it sound like it takes one time to resolve an issue, but I don’t think that’s accurate/the intent.
      I think my lower back issues are apparent when I sit with my legs straight out, squat (at bottom), or deadlift (bar at bottom).
      Here’s what my back looks like when I try to sit with my legs straight out:
      I think this is mainly because I can’t rotate my hips properly.
      I’ve been using a lacrosse ball for a couple weeks now and started seeing a chiropractor for tissue work and alignments.  These don’t seem to be making much difference, but I don’t know where to set my expectations.
      So my questions are:
      – Am I accurately assessing my issue?
      – Are there other techniques I should be focusing on?
      – How long should it take to fix?
    • #75888
      AvatarNathan Richer

      hey there yes BASL can be difficult to get through. you may need to read/re-read it many times. Don’t worry – understanding will sink in over time. I would highly recommend signing up for MWOD PRO and watching the dailyRx-es and episodes. there are lots of great little tidbits of info sprinkled in over time.

      for your problem, there can be a battery of things to do but i would focus on a few to not complicate things and to not confuse yourself.
      first, i think you need to work on spinal organization. check out these videos:
      to tackle your particular problem, i would work on the hips:

      On the Spot MobRx for Tight Hips | Feat. Kelly Starrett | Ep. 269 | MobilityWOD
      Hip Mobilty For Improved Squatting Tomorrow | Feat. Kelly Starrett | Ep. 97 | MobilityWOD

      Hip Impingement: AIS | Feat. Kelly Starrett | Ep. 161 | MobilityWOD 
      couch stretch for you wouldn’t hurt:
      Recover Your Anterior | Feat. Kelly Starrett | Ep. 235 | MobilityWOD 

      as for time i’ve noticed change happening in 30 seconds and also taking 4-5+ months. for long standing problems, it could take longer, working nearly every day on the problem. so be patient with change and only workout to the level you can maintain good body position. for example, i would not try squatting to depth until you could achieve it with an air squat.
      remember that there are 3 things to think about in mobility:
      1. soft tissue – remove tightness, knots, etc.
      2. position of joint in socket – set humerus/upper arm head in shoulder socket, set femur head in hip socket correctly and maintain it
      3. motor control – movement must fire the correct muscles in the correct sequence
      any one of these can solve the problem, or it may need 2 or all 3. these things can all take a lot of time.
      give these a go and report back your progress!
    • #75892
      AvatarDiana Duncan

      Thanks a lot for your feedback David. I’ll read through that and give it a shot.

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