Daily Mobility Exercises by Dr. Kelly Starrett Forums General Uneven shoulders and hips

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    • #176320
      AvatarMatt Wachtor

      I had a problem for over a year and it seems like there is no way to fix it. I’ve been to a chiro, ortho, and pt and nothing has helped or been able to give me a clear understanding of what’s happening. I think it’s all related to my hips being uneven. When I squat the bar is uneven on my back because my left shoulder seems lower and my feet and hips feel off. If I pick a barbell off the floor and look in the mirror my left shoulder hangs down farther and no matter how I position myself I can’t make them even. If I bench press my arms are uneven and my left shoulder clicks at the very bottom. Pull-ups uneven. If I do a rear delt exercise my left arm can’t travel back as far as my right. I have no pain but I do have tightness in my left shoulder and chronic tightness in my lateral left hip and groin. I do a hour warm up and hour of mobility EVERYDAY. I know my left hip is lacking external rotation and I hammer away at it but it’s always temporary. Hip capsule grind gives me the most relief but doesn’t fix the problem. I do banded bully series, external and internal rotation, lat stretch and smash for upper body. My lower body hip capsule, kb adductor, couch stretch, external/internal rotation, ql stretch and smash, elevated pigeon, smashing every part of my glutes, and sit in a squat for 5 mins every single day. I’ve been training single leg stuff and almost exclusively with dumbbells because otherwise everything feels off. I’ve done a lot of glutes and added tons of strength but still no fix. I’m out of options and need help. I’m stretching when I should be spending time with my kids.

    • #176766
      Kaitlin LyonsKaitlin Lyons

      Do you have a leg length discrepancy?
      Are you working up/downstream of where you see the issues?

      May be time to take a new look at how you are going about it.
      Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach.

      Spine first
      The spine is the carriage or chasse for the primary engines of the shoulder and hip.
      If there is an issue there the hip or shoulder will not function properly.

      If your hamstrings are tight you may shift your hips to one side as a compensation for the tight hamstrings.
      Have you addressed the psoas or illiacus?

      Something to tart with then we’ll go to the shoulder.

    • #176790
      AvatarMatt Wachtor

      I did have a leg length discrepancy a couple a years ago that I was able to clean up. I haven’t tried much ankle or tspine stuff to fix this so I’ll definitely try that. I do have some right toe tightness so maybe my right ankle is tight. I do leg lockouts a lot for my hamstrings. Thank you for the response. It’s greatly appreciated.

    • #177013
      Kaitlin LyonsKaitlin Lyons

      Hey Matt,
      A couple to check out for the ankle
      Most Important Ankle Range of Motion You Don’t Spend Time On (Pt 1)
      Most Important Ankle Range of Motion You Don’t Spend Time On (Pt 2)

      There are several if you search the archive (Roop & Jami did a 5 part series Foot & Ankle), on the daily maintenance,
      Kelly’s Down Regulation Class and a webinar on the ankle and foot.

      T Spine
      There are several in a search on the archive, daily maintenance, Kelly’s Down Regulation Class.
      Friday, June 1st, 2018 – Fixing Your T Spine & Your Overhead Position
      Sunday, April 15th, 2018 – T Spine / Scapula Finisher

      Are you doing the 14 Day Overhead Mobility Challenge?
      You can access it from The Ready State App under bonus content if you aren’t part of it.
      On the App there is the 14 Day Squat Mobility Challenge.

      Keep us updated on how things are going.

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