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- This topic has 3 replies, 2 voices, and was last updated 7 years ago by Katie Hemphill.
05/09/2014 at 9:32 am #70933Maria Bovin de LabbéParticipant
I am Kelly’s book, but im still a little confused on a few things. I know her say’s do 15-20 mobility work every day, but im not sure how to set up that 15-20min session for my self.
I get pain in my shoulders during my MMA training, I also have very bad posture with rolled forward shoulders. I think I need to address a very different issues, like thoracic spine, posterior shoulder and posterior shoulder.
How should I do a typical session for this? Also which would be the best tests to do before and after mobility work?
05/09/2014 at 11:13 am #74623Anonymous
Sounds like you would benefit from a morning and afternoon/evening session.
Spine first so you’ll want to start addressing your sitting position.
If your spine is not in a good position you will see restrictions at the prime engines of the shoulder and hip.
Improving this will help your shoulder be in an improved position.
I’d recommend watching this webinar to get a better understanding of how the shoulder works.
The Athletic Shoulder: Anatomy, Physiology & Function
Make a plan and work the plan. Be consistent. It may seem like alot start chipping away at it. As somethings improve you may see other items improve as well.
You want to keep a session to a max of 3 items.
Quality over quantity.
The test retest will vary depending on what you are addressing.
Some episodes give a test/retest.
Some to start with
Is the pain in your shoulders when training from rolled forward positioning?
Episode 261: Perfect Pushup ER Lie Detector
Episode 178: Flexion + External Rotation Analogs
Episode 175: Improving Shoulder Positioning for the Press and Rack
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Episode 80: Best Shoulder Mob Ever
Episode 41: Improving Shoulder Organization & 3 min Challenge
05/09/2014 at 5:40 pm #74626Maria Bovin de LabbéParticipant
Thank you for your reply Katilin. Ill be sure to check out all the videos, and go back over the book.
Im pretty much in forward rolled position when the pain comes. It usually when doing high intensity stuff like wrestling, Sometimes it starts at the back of the shoulder (rotator cuff, and most at the front of shoulder/biceps tendon and goes down my arm to elbow area.
When you say 3 items, what do you mean, could you give me an example, so I’m not getting mixed up.
Also I train usually in the evenings, so would the mobility afternoon/evening session be best to before or after my evening MMA session? And would the 2 sessions a day be the same or focus on different areas?
Thank you for the help.
06/14/2014 at 9:44 am #74793Katie HemphillParticipant
Hey Cr3do,Kelly talks about how to program your mobility training in Episode 321. You might find some helpful overarching principles there to help guide your day-to-day mobility planning!
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