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WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
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I’m from Switzerland, no mobilitywod practitioners over here.
Yes, I did the reset for 3 weeks but I could crack it over and over again in my pubic bones.
Yes, I drink 3-4 liters with added electrolytes.
I get numb feet when sitting on the floor sometimes.
No change in skin color or muscle cramps.
I got an x-ray done and we did some active test on my hips. I do alot of active mobility work and PNF stretching, paired with glute strengthening.
I know how to contract, but it’s hard to relax it. I always hold this tension im my pelvic floor, especially when stressed or tensed.
Bad function of the pelvic floor muscles (i.e. symptoms above), weak butt, tight adductors and a lot of sprinting and kicking could’ve led to pubic instability/osteitis pubis, right?
But are the pelvic floor muscles actually too weak or could they be too tight like described in this article from katy: https://nutritiousmovement.com/atootightpelvicfloor/
I did a lot of sitting, a lot of heavy lifting and a lot of ab-work the time the symptoms got worse.
Could tight pelvic floor muscles also led to pubic instability, bad bladder control etc. or do they have to be weak?
The treatment would be pretty much the opposite if they are too tight/short, right?
PT said I have pubic instability, could I have pubic instability and pelvic floor dysfunction, or may I have one because of the other?
What muscles do I need to strengthen and what muscles do I need to stretch to bring my pelvis back to normal?
PT dind’t just said I should do kegel exercises, but I’ve done them a few months ago and they could’ve done more harm than good. I was by 3 practionioners, I’m tired of looking for a acceptable PT.
Mobility is improving but not the hip cracks.
When I try to reset my pelvis by squeezing a ball between my knees with the adductors it feels really akward, like I couln’t recruit my deep groin muscles to contract and my strength there feels really low.
Now I try do add electrolytes to my water and see if it gets better.
And I’ll let my blood get checked, because I often have cold spots on my body, which could indicate bad blood circulation (maybe kidney Problems) after losing 70 pounds this year.
No, I don’t think I have a urinary tract infection more like pelvic floor dysfunction, because I have it for a long time (i.e. no morning Wood) but now it’s getting worse.
I’m doing all the right stuff: working on neutral spine, working on my breathing, smashing the gut, smashing the adductor…
I’m in physical theraphie, but she never accessed where my hip is in the Joint, how would she do that?
Thanks!
It feels like my pubic bones are moving on each other when I shift my weight from one leg to the other when standing or when coming out of cross-legged sitting.
Any idea what it could be?
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!
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.
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?
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?
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?
Thanks for the links.
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.
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!
If I think about it, it seems like almost all my mobility-restrictions are caused by impingement.