Anyone?

No, I never was able to sit into a 3rd world squat without Oly-Shoes, spinal flexion or a wide stance, but I didn’t care about my mobility before I discovered MWod.
But shouldn’t every healthy human be able to sit into a deep squat with enough ankle, knee and hip mobility?

I already changed my routine, I focus on compound-exercises and stopped isolating muscles like upper traps and front delts.

I was in PT today and she said my spine is aligned, it’s my shoulder musculature who’s pulling on the shoulders. Also my shoulders don’t rotate well in the socket, but I don’t want to stretch the musculature around the joint even more, I’m already very mobile there. I can easily bring my palms together behind my back and have about 110 degrees of external rotation overhead. Maybe this already is hypermobility? Nevertheless my lats feel tight, can I stretch them? What is lacking is internal rotation, my shoulder comes forward at about 30 degrees. And yesterday I almost dislocated my left shoulder reaching overhead, it cracked really loud!
Neck stretching is really making it better, my shoulder is about 2 inches lower when I stretched my neck musculature and my head postion does dramatically improve.

My hamstrings are a mess, therapist only needs to touch it and it hurts. But stretching doesn’t help at all, when I stretch them the next day they are tight again or even worse. And when I sit after about 10 minutes it gets really painfull.

I’m just going after my T-Spine, I don’t know how to go after my lower back. I need more flexion at my lumbar (so tight) but more extension at my mid-back? How should I go after that?

Internal rotation in flexion isn’t imrpoving to any remarkeble point, it just feels like bone on bone at about 10 degrees on the left side!

Also I’m not sure if doing the Samson stretch with the band pulling the femur forward, if the femur already is in the front of the socket?

It was never diagnosed, he just diagnosed that my hamstring and lower back is activation before my glutes.
It don’t have a plan for nothing.

Thank you!

Mobilizing my shoulder to the back of the socket really helps!

Yes I’m working T-Spine and Neck both of it also helps.

I’m adressing my hams only 2-3 times a week, because I have so much to mobilize.

I watched all of them, thank you.

I would like to make a mobility program for upper and lower body, but i feel like I have way to much to carry about.

Thanks for the link, really painful on the triceps.

And what is with the spine?
What can I do if I have some hypermobile and some stiff segments in the spine like kelly talks about in this Episode (you can see it in the pictures of my back):
https://www.mobilitywod.com/2014/07/quick-diagnostics-and-first-fixes-round-back-deadlift-set-up-pro-episode-73/
Should I just fix my hip Flexion and it will get better or do I Need to work on the spine directly?

Also, if your femur is in the front of your hip socket you don’t wanna mobilize it to the front of the socket like in the samson strech with a band pulling forward, right?

I saw this mwod from roop about butt winking and really like the program.

Actually 3 PT’s took a look at my spine and said it’s all good.
Sometimes it looks like I have a flat back, but the other days it looks like I have a pretty massive APT.
Really confusing sometimes.

If I think about it, it seems like almost all my mobility-restrictions are caused by impingement.

Thanks for the links.

I found that smashing my high adductor/groin area clears alot of impingement.

Another problem is when doing things like deep squats I get sore in the medial hamstring/adductor Connections, almost like little hamstrings strains, last week I got it just from doing crab walks with my bodyweight! What is causing it and what can I do about it?

Today I did a strength test with my PT, he testet leg extension and flexion, hamstring to quad ratio is in the optimal range.
strength-endurance is about the same on both legs, but max-strength is a lot stronger on the non-injured leg, aswell in leg extension and in leg flexion strength.
How should I program my training to target this issue?

Thanks a lot, really appreciate it!

Yes I Smash them every day. The medial ham/ adductor connection is so painfull I can only take the yoga tune up ball.

I don’t know if there was a difference before the injury, I don’t think it was.

Smashing the adductors really helps, but stretching them makes things worse.
After I stretch them my hips feel a lot more unstable and are cracking, and impingement is getting worse.
What could it be? I should be able to do the side splits for MMA purposes.

Thanks for the links.

Yesterday I did the buttwink routine with some banded hip stretches and it clonked a few times slightly, and after the workout I had this deep glute pain.
Let’s assume I have hypermobile hip joint, maybe I should stop working with bands on my hips completly?
So what can I do? Taking the muscle to endrange in a static Fashion should also be avoided right?

Yesterday I trained legs again after a almost 2 months period of stretching and resting and I couldn’t even low-bar sumo squat 135 Pounds. This adductor/hamstring interfere is so weak, maybe that’s why it’s so tight?
After that I did rear-leg elevated deep lunge isometrics. In the back leg it felt like my femur is pushing against the front of my hip pocket, even when flexing the glute.

And the third point is, when I try to reach my toes cold sometimes I miss 6 inches, but then I contract my glutes hard for a few seconds and I can touch my toes without much of a problem.

So maybe I should stop working with bands and stop stretching into endrange statically. But work on strength in end-range and do only dynamic stretching and smashing?

I don’t think the problem is the coxa valga, I could do squats just nicely a few months ago.

Yes, I’m naturally a wider-stance squatter, but I can’t do wide-stance squat anymore. Even with bodyweight everything feels unstable. But going from a 400lbs squat to a 100lbs squat in 2 months isn’t normal??

I’m seeing improvement with the ankles, as well as the QL/Psoas but I’m not hitting the root of the issue.

The only thing I’m worried right now is my hip. Today I woke up and had this pain/pulling sensation again, it is located between the pubic bones directly over my “business”. It aggrevates when I actively flex my hips with straight legs or when I extend my upper body backwards when standing. Furthermore I have this pain in the right glute, it isn’t muscular but deep in the hip. And my pubic bones/pelvis is cracking all the time, when moving weight from one leg to the other when standing or whenever I try to squat deep is makes this clicking sounds.

Because I could basicly do the splits both ways 4 months ago and had pretty good flexibility and now it feels so stiff. And muscle tense up to protect something that’s unstable right? And if I just were tight it would feel unstable in my hips and clicking all the time?

I’m doing 3- and 5-step horse stance isometrics concentrating on shoving the knees out and it already helped rebuild my squat/adductor/hamstring strength a little bit.

What do you think?

Maybe it is pubic symphysis? It also feels tender when touching directly over my “Business”.

The first time I experienced any pain was when trying to do unsupported splits on a slippery ground. It “cloncked” like hell and I lost control. I also did alot of breaststroke when Swimming and a lot of olympic wall stretching with bands, which could’ve aggrevated it?

It could also be pubic instability: http://sportsmedicineimaging.com/topics/pubic-instabilty/
But I need a different approach to what I am doing right now, because the stretching and smashing isn’t gonna clear the instability I experience now for 3-4 months.

I’m working on stability and it helps me a lot.
I started working on some gymnastic moves which help with body control.
Gut smashing also feels good, I just need to be patient with the progress.

@Adam:
I bought GMB’s Elements and do them every morning after waking up. It’s exciting to explore these primal movements!
I don’t understand the first link, looks just like commercials for their product to me.

Thanks to both of you!