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[email protected]Participant
Well first of all, most of those girls probably started some form of that position from an early age. I’ve heard of parents not allowing their children to practice ballet or the such like due to potentially causing mobility problems down the line. It’s a double edged sword… start early and you can achieve these positions, but you may learn say a collapsed ankle position, or lack of motor control due to having too much ROM.
If your friend wants to hit that position now, she just needs to keep working at it. A good place to start is simply being in that position more throughout the day. If I want to work on the bottom of my squat, I sit in the bottom position of the squat multiple times a day. After that, lots of smashing, banded distractions, voodoo flossing anything and everything in the area. Best of luck!
[email protected]ParticipantA good place to start is working on your posture and bracing some more. Try some deadbugs/breathing exercises where you keep your abs braced (especially your low abs below or next to your pubic bones) and work on breathing while braced. Best to do this on your back with legs lifted. Can you bring them down and back up while remaining braced and while controlling your breathing? If you can’t control your core while breathing this leaves your spine unprotected while lifting.
In terms of posture, make sure you pull your ribs down and keep your butt squeezed a bit and core tight to avoid overextending and making the problem worse. You could mobilize all day, but without fixing these basic human skills, things won’t get better for you.
[email protected]ParticipantStanding isn’t an answer to sitting, neither would be leaning. Sedentary is sedentary. The best option is just to stay as active as possible. I switched to a standing desk about a year ago and have tried many different setups. Pure standing became hard to manage over long periods of time, and a leaning stool ended up causing me knee pain. I have finally settled on a home-made multi tiered box setup that offers me a number of positions to use while working. I can go one leg at a time into deep hip flexion, I can do either leg in pigeon, i can reverse ballerina, I can even step up on to the top and sit in the bottom of my squat at my standing desk. I can even just sit, but since it’s made of wood it isn’t comfortable enough to sit for too long which forces me to change it up. This is the best option so far that I have found and it allows me to actually get more mobile while working. Hope this helps.
[email protected]ParticipantI have the same exact problem except on both ankles. Very interested in any possible advice. I do a lot of banded capsule work and spent a lot of time working on plantar flexion which has now been sore for a few weeks now even though I cooled it with the plantar stretches.
[email protected]ParticipantOn the top right you can click “my account” and you should be able to see all your favorite videos in there
[email protected]ParticipantWell you open the door first then close the towel and the looped end of the band on one side and close the door best you can on the other. Helps to have a bit of a gap in the door but works just fine if the door doesn’t shut all the way as long as it’s in the direction you are working.
[email protected]ParticipantDon’t buy any anchors guys just simply use a bath towel folded once or twice, wrap the band around the towel and wedge in closed door. I have been doing this for a few months now and it works like a charm. You can put at the top of the door for overhead work or lower for hips and ankles. You could snap a broom or damage your walls but a towel holds the tension and won’t cause damage
[email protected]ParticipantOkay I will take a stab… lol
If you do have a “man belly” then your first thing you should work on is nutrition. Are you eating paleo? Are you eating 3-4 balanced meals a day? The second way to reduce man belly is get into the gym. Crossfit workouts coupled with a solid diet will help reduce body fat significantly. If you aren’t interested in crossfit try to focus on compound movements like the squat and deadlift, with good form your learned in supple leopard.
Kelly’s focus seems to be more on addressing the body’s issues regarding mobility rather than losing weight. You may be looking in the wrong place to solve your problem. It is always good to know how to move properly and be able to hit key ranges of motion which these videos will help. It is up to you though to eat well, work out hard, and improve mobility in order to see the changes you want.
[email protected]ParticipantThis has also been an issue for me. I feel that taking a wider stance while keeping all the same principles active for a good squat will allow your foot to remain on the ground while you deal with the mobility of your ankle.
Try everything you can on and around the ankle but for me hitting this area seems to really help:
http://www.mobilitywod.com/2013/09/pro-episode-44-the-last-25-of-your-ankle-restriction-snatches-and-pistols-here-we-come/
Except I use a lax ball with as much pressure as I can get. There have been a few videos with a KB as well which should work even better.It’s funny how it works though. Start solving one problem (externally rotating hip during squat) and open up a few new problems (foot not staying flat, groin tightness, etc)
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