WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
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Aydan McmahonMemberSome of the shoulder band mobs work with partners but some really don’t work great. I tried using resistance bands at the gym but it wasn’t great. I also tried taking my own foam roller to let them try thoracic extension mobs before class and they all just looked at it like it was a strange animal. Sigh.
I want to get some pvc pipes for some shoulder work, but it hasn’t happened yet.
Thank you for the suggestion on creating my own roller, but I would rather find things I can do without equipment so I am not spending my own money on extra equipment that I will have to carry back and forth to the gym since it is tiny and has no space to store anything.
So far I have found a couple of useful ebooks by Eric Cressey and Mike Robertson courtesy of a friend, which are pretty decent.
Work in progress.
Aydan McmahonMemberThanks, ladies. I think I will invest in some guards, and maybe that will help me to relax my grip as well! Tests are pending. Hopefully it’s an easy fix!
Aydan McmahonMemberI’m a bit confused about the part where my grip might be too tight? Can you explain it a bit further?
This class was my first opportunity to have someone train me with kettlebells, so I don’t have any prior experience to compare too. I think the weird part about the bruises is that they happen even if I do moves with no impact at all (e.g. a floor press). It seems like all I have to do is hold it, and I bruise.The only other comparable bruising (from pressure rather than impact trauma) would be that I always end up with bruised shins if I spend any time on a ladder and lean against the higher steps, but it never swells like the ones on my forearm.
Aydan McmahonMemberMaybe use something softer(ball, roller, avoid using your heel, try a slightly different technique, etc)? You can still get good pressure without quite so much force on a small area. Also, some people do just bruise easier. Just because she can handle the pain, doesn’t mean it’s a good idea 😛
Aydan McmahonMemberYou are your own best judge. If it’s easier and more comfortable with the orthotic and you are getting better form with it, I say wear them. If you really want to be certain, you could always take your observations to your physio and get his/her opinion on the matter. I can’t see how it would be a bad thing, though?
Aydan McmahonMemberI’m with Kaitlin. Numbness or tingles that don’t go away are indications of pressure on nerves. Find a professional and get it sorted before any sort of permanent nerve damage can occur.
Aydan McmahonMemberPay attention to your calves too. When my calves get tight, the pain/discomfort is all in the achilles area, even though I am pretty sure my achilles are fine. Some calf smashing and long stretches made my ankles feel baby cheetah-esque again.
Aydan McmahonMemberIf it hurts too much with your current roller, get something softer. I am a big fan of the yoga tune up balls, myself. The two balls together are just the right size and squish to keep the pain manageable. Move to harder rolling devices after you can handle the soft ones.
You can use the balls to get the front of the hip just under the bone as well. For the rest of the psoas, see the gut smashing mob. If you don’t have a soft ball kicking around the house, I have used a cushion on top of a soft foam roller or just a rolled up cushion or ball of towels. It’s better than nothing.
http://www.mobilitywod.com/2012/06/jill-miller-smashes-your-guts-and-psoas-and-tacked-down-viscera-and-matted-down-abdominals-part-2/For the scapula,start with your t-spine if you haven’t alreadyThen add some freestlying on the scapula and everything around itI like lay with the ball right in the middle of my scapula and do snow angel type motions a la the wisdom of Jill Miller. Do both sides, but feel free to spend more time on that tight left side.Not entirely sure what to make of your leg issue. Might be originating in your hips?Aydan McmahonMemberAre your heels kissing the ground when you do your DU?
It’s possible that you are somehow overloading the tibialis posterior and not the bigger calf muscles, perhaps because it is tighter? The DU are faster and more intensive than any other of the jumping exercises so perhaps it illuminates the area when the other activities don’t?The tib posterior inserts into a lot of places including the navicular and metatarsals 2 through 4. Have you smashed the bottom of your feet as well? Are you a pronator or do you have any level of collapse in your arches? You could try doing your DU’s in a blocked position (feet right together) and see if it still hurts.Have you tried some of the achilles related mobs? Even if it’s not your achilles, it’s close enough that some of the same movements might catch the business you are after. You could also try compression on your lower calf/ankle and do some calf raises while under compression?You could also do the calf stretch mobs like these ones:
http://www.mobilitywod.com/2011/08/episode-303-its-not-rocket-science-it-is-the-nasa-calf-game/I would also scrap the ice. If your tissues are tight, you need blood flow, not a reduction of blood flow.Good luckAydan McmahonMemberI think you’ve hit on the answer already in terms of where the force is generated. Any wind up for an overhead strike or throwing motion or, even a dumbbell snatch will travel through that internal rotation zone because it is the most efficient path, but then end up in a solid externally rotated position when the main force generation from the joint occurs.
The reason the bow is a fault is because the force generation portion of the movement is drawing the bow back.No coach would ever tell you to pause and hold in the internally rotated portion of a snatch because it is likely to cause injury. When the Avatars draw their bows they are doing exactly that. It would also make them more vulnerable to a side attack in a war type situation because they are blocking their vision and their arm is basically useless for any type of blocking when it’s all wound up. Your hatchet idea is intriguing though. I guess the real question is, do any native groups actually draw a bow in that position?My best guess for why they did it in the movie was to illustrate how the avatar people are so much like humans, yet so different. Since they are imaginary people in an imaginary world, it is entirely possible that they have biologically different shoulder joints and internal rotation is super stable 😛I think you are correct on the external rotation in extension for the back foot on the snatch. Strict extension of the arm is straight back from anatomical neutral, so yes it would stay below the shoulder. Forward is flexion, and to the side is lateral flexion. It gets a bit fuzzy when people start crossing the definitions of extension in terms of joints with extension in the general vernacular which just means moving outward from a central location. So you can have your arms ‘extended above your head’ but technically your shoulder joint is in flexion.There are internal rotations overhead in almost every front swimming stroke (disclaimer I am not a swimmer). E.g. Front crawl: you draw your arm out of the water internally rotated, elbow first and extend the arm in the externally rotated position so that you cut the surface of the water more efficiently with the side of your hand. Similar to a volleyball strike, the hand rotates back to neutral or slight external rotation for max pulling of water. My understanding is that often swimmers who specialize in a front stroke don’t always rotate back properly which is why they often end up with rounded swimmer’s shoulders (muscle imbalance would contribute to this as well).Fun discussion! Thanks, Thor!07/17/2013 at 10:59 am in reply to: Where do you start when the entire system is the problem? #72444Aydan McmahonMemberGood question!
I think this was briefly addressed in a former episode but don’t ask me which one.What I got out of it:If you have one major problem area/goat, start there.Otherwise always use the spine first principle. I like to think of it as starting from the belly button and working your way out to the extremities. If you can’t stabilize your core/spine in a good position, nothing else will be in the correct position, either.Aydan McmahonMemberI used to. It’s still difficult to maintain good position for that length of time, but getting better.Where are your feet when you are standing? Are they pointing straight forward? If they are rotated in or out, they could be preventing your pelvis from staying in neutral.Are you locking your knees out or keeping them soft? Locked knees, again, tend to push the pelvis out of neutral.It may also be partially that you aren’t used to your new corrected position yet and it will take time to build up that strength. I recommend shifting position often and periodically having a quick rest in your paleo chair. Stretch out whatever is getting tense. Reset. All static positions will result in fatigue.http://www.mobilitywod.com/2011/06/episode-274-the-standing-athlete/
http://www.mobilitywod.com/2012/05/torque-and-trunk-stability-part-1-how-to-stand/I can’t find part 2 at the moment, but hope that helps you get started.
07/16/2013 at 12:02 pm in reply to: Elbow tendon clicking/snapping over bone during pressing movements #72439Aydan McmahonMemberIf you lower the weight, does it stop happening?
Does it make a difference if you lower the bar faster or slower?Have you had someone watch you press to make sure you are moving your arms symmetrically?Aydan McmahonMemberGlad you are seeing some improvement!
That is right where the pec minor attaches, so my first inclination would be the smashing as well. Have you included your delts in your smashing? If it just turns out that smashing isn’t accomplishing much, shift to more band work and see if it’s more helpful.This episode has some good shoulder mobs that you might find helpful in that area:
http://www.mobilitywod.com/2010/09/episode-17-shoulders-and-the-back-squat-rack-and-darth/If the ache continues, I would recommend a trip to see a physiotherapist. At some point it becomes more sensible to save yourself the time and effort and simply ask someone who maybe able to set you back on track in a few minutes.Keep working at it!Aydan McmahonMemberYes, you should mob before and after. (I can’t find the episode, either).
The main difference is that your pre-workout mobilization should be dynamic. Save the long static holds and the major smashing for after. You should always mobilize all of the joints that will be well-used in your workout. You might have to put a bit of extra time into it if it’s your goat; as Mike points out, if you can only get into a good position after doing the mob, you have to do the mob first for safety.If you are doing squats, the hips will be most important pre-workout. Whether you want to do the shoulder before or after in that case probably wouldn’t matter. If you have the time to do it before AND after your workout, even better! Goats need all of the work they can get! -
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