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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Bailey MartinezMemberI use lacrosse balls for my hamstrings while I sit and to work. General tack work here. Just tack the ball under your leg, and do leg extensions. Make sure you have great posture and tighten your glutes as much as you can. There’s a HUGE difference if you do this.
Every time I get up, I lower my chair and do 10 quick body squats. Every time I sit down, I stretch my legs for a minute each.I also have some resistance bands at my desk and tie them to a filing cabinet. I can do some upper body work – primarily for the shoulder. But I can also hook them up to my legs to act as distraction forces and can really work on some groin mobility.There are the foot rests that everyone uses in an office. I use these every morning and throughout the day to get some calf stretches in.I also have a 10lb ankle weight that I use to do some leg extensions (due to previous knee problems).The key is to be creative and find ways to do any and all of the mobility work throughout your day in quick and efficient ways.Bailey MartinezMemberLooks fairly good.
Your doing a back squat though, which is probably the easiest of all the squats. I would suggest pushing yourself to doing front squats and/or overhead squats.As for the video quality, I would say edit out the un-important parts. Make is as condensed as possible. Get 5-10 squats from the front and side. Make sure you always show your ankles and arches.Bailey MartinezMemberOne thing that has helped me is to get into a squat position, either against a wall or couch. I use the couch while I watch video’s on my laptop or shows on tv.
Then, while keeping your feet on the ground and flat, focus on dropping down slowly while allowing yourself to lean your back against the couch/wall. As you drop, focus on pushing your knee’s out, pushing your torso forward between your legs (while keeping your spine braced), and then pushing the limits of your ankle mobility.Bailey MartinezMemberWill do! Thanks Kaitlin!
Bailey MartinezMemberOh yeah.
I do most of my mobility work on my hips, even though my pain is in both my knee’s. But I do lots of tacking and flossing on my knee’s and ankle as well.I think I’ve been able to figure out how to contract my glutes the entire time throughout a squat now. But I can still feel my inner thigh and groin area being extremely tight. I really have to do a decent amount of mobility work before doing squats in order to have decent form and to allow the glutes to stay engaged the entire time.I’ve contemplated going to a professional to help me with some manual adjustments to accelerate the work, but I’m not sure who I should go for that when it comes to the hips. Do I see a massage therapist, a physio, a chiropracter, or some other profession I’m unaware of?Bailey MartinezMemberHi Claudia,
I’ve been getting cracking and popping in my knees and ankles since I started mobility work about 2 months ago. Still hasn’t stopped, but I also keep gaining ROM.As for the sore muscles, I definitely feel sore and tight in my hips and groin. Even if I don’t workout for 2-3 days (I still do mobility work), my hips still feel pretty tight and every morning I feel like I have to work my corners. First thing I do every morning when I get to work is put a foot up on my chair, drop down into a semi lunge position, load my hip, and start hunting.I would say its completely normal, especially if you know you were very “mobility deficient”.Bailey MartinezMemberIt doesn’t look like I can access the Daily Rx’s. 🙁
I work on hip and groin mobility everyday, so there’s some improvement, probably still not where I need it to be though.Bailey MartinezMemberSo based on what you are saying, it sounds like I should be able to feel the contraction throughout the ROM without feeling as though the glutes are disengaging. Thanks a ton!
And I think you’re on the right track. My hip and groin area’s have always been tight, and I’ve been working pretty hard to address them.When you say the Daily Rx from June 3rd…Is that 2013?Bailey MartinezMemberExactly. If I stand over extended, this is a position where my “clutch” isn’t engaged and if I go into a squat from here, I can’t activate my hamstrings as well, and the transmission of power is severely diminished.
I guess my next question is that when I go into a squat, about half way down I feel as though my glutes can’t do any more work and my quads start to kick in. I’m wondering if this is normal, or if I don’t have fully developed glutes, and perhaps they should still feel engaged throughout the entire squat ROM?Bailey MartinezMemberI had the EXACT same thing happen. And ironically enough, I was also in the military.
What I gathered was that I was INSANELY tight…everywhere. You just have to keep doing hip, knee and ankle mobilitywods. Eventually it will loosen up so that you can do it with the shin vertical. I also had problems if I ever tried to sit back on my feet on the floor. I could never get all the way back, and if I tried, I would feel a similar pain that you describe.I know it’s not direct advice,but you should know that you’re on the right path.Bailey MartinezMemberI had this issue on both knee’s. My biggest issue was letting my knee’s break inwards when I did just about anything.
This was due to 2 big things. 1 – Mobility/Flexibility issues; which all of the hip, knee and ankle video’s helped with. 2 – Strength inbalances – I worked on my vmo so much (thinking it was patella femoral) that I neglected the other 3 quads, and needed to catch up. Also I needed to strengthen my glutes and hamstrings.
If you can do a proper squat and you can transfer the external rotation of your femurs to your everyday activities, you should be on the path to success.
The biggest key for me to work on was to engage my glutes and push my knee’s out (once I had the mobility). To go along with some analogies I’ve heard about the body being split up into an engine component and a transmission component, I feel that the glutes act as a clutch. They really allow you to engage the hamstrings, the inner thigh muscles, and allow for solid support of the lower back.
Bailey MartinezMemberAgreed. If you do a google search for BaSL, the link descriptions will say that the book is available in hardcover and e-book format, but yet…I can’t find a single place to buy the e-book.
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