Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Very new to mobility… where to start

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    • 10/29/2014 at 8:52 pm #71173
      AvatarAvrohom Karp
      Participant

      I am very new to the mobility thing.  I am currently seeing a chiropractor for my right shoulder mobility issues that is causing back pain.

      I have a known injury to my left ankle… well I tore the ligament about a year ago and it is still not fully mobile. 

      I also have all over mobility issues.  I am just EXTREMELY tight over almost all of my body.  I have watched a few videos, etc. but I am just not sure where to start or what to do daily.  Is the daily episode all that I should do in combination with shoulder and ankle stuff?  I feel like it will take me forever if I only do one thing at a time since I have so much work.  I own the Becoming a Supple Leopard book and he mentions choosing three areas to work on each day.  I just feel like there are a million different things and I don’t have any clue where to start. 

      Can anyone help?

    • 10/29/2014 at 11:15 pm #75424
      AvatarNathan Richer
      Participant

      hey there i posted this in response to a similar query a few months back. hope it helps:

      I can feel for you.  When I started going through the material, it was daunting. In fact, it still is as more gets added each day. And then, as my PT likes to tell me, year over year the philosophies can change (like Kstarr’s stance on icing, where it’s promoted in his early videos and not in his later ones).  But yet those videos are still up! Dang it!

      Here’s my suggestion for a template on shortening the process:

      1. Get Becoming A Supple Leopard.  Watch some of the early videos as Kaitlin suggests, Episode 1 and 2.  
      2. I would definitely spring for at least a month of access to watch the webinars as Kaitlin suggests. They also give you a sense for the problem areas on most athletes.  once your understanding increases, your ability to address problems increase.
      3. I would then go into BSL and read the early chapters 1,2,3,4.  pay attention to the various tests there, like deep squat and evaluating external and internal rotation at the shoulders and hips.  try some of those.  are there any that you cannot do?  if so, then work on that.  that can give you a start on identifying which areas can be improved, even if you have no visible problems now.
      4. get a lacrosse ball, supernova, gemini, voodoo bands, rogue fitness bands green and black.  use these in your mobs to improve those areas you want to improve. select a test like a deep squat that you want to improve. use mobs for those areas. after each mob, get up and test the squat again. if improved, keep going to next mob. stop, get up and test again, etc. etc.  it can take days/weeks to achieve the full ROM in a given test or it might take an hour.
      5. you can also use mobs to see if you need to work on an area. i often go down into banded distraction hip openers, only to find that i don’t have any significant corners to release. so i don’t hold those for 2 minutes but quickly move to the next mob.
      6. are you into a certain sport? there are videos that pertain to certain sports. that can also speed up the process by getting you to focus on a given area(s).

      yes there is a lot. i would slowly work into it. it’s all very interesting when you start digging in. and yes it is kinda overwhelming in the beginning.  

      if you live near a good mobilitywod trained PT or movement specialist, they can show you what a process looks like live.  i did some sessions with Roop and it was awesome watching how he evaluates and goes through the process.  i also video the session so i can go back and review later.
    • 10/30/2014 at 8:42 am #75425
      AvatarAvrohom Karp
      Participant

      Thank you so much.  I did sign up for Pro but for some reason can not log into the discussions with that login… weird.

      I will look for those webinars (those are the one things that I haven’t watched yet. 

      I do Hapkido/Taekwondo and definitely need to improve to move up. 

      Thanks for the response.  I think that I am just trying to jump in and go all or nothing when I really need do the tests from the book first. 🙂

    • 10/30/2014 at 10:20 am #75426
      AvatarNathan Richer
      Participant

      yes doing everything is a waste of time. do better by targeting using the tests. test, mob, re-test – did it get better? if not, move on. don’t mob things that don’t need mob-ing.  good luck!

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