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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George McLaneyParticipantAlso try smashing your wrists/forearms with a lacrosse ball and triceps with a barbell or Little Battlestar – always work upstream and downstream from the problem area
George McLaneyParticipantJethro117, you can get the Nike KB Mentality for 80 bucks at multiple stores on sale. The word is that they take a while to break in the uppers, but that they’re pretty minimal and allow the foot to function like the foot. If you signed up for the Dick’s Sporting Goods mailing list, you could get a coupon and get them for just over 70 bucks shipped with free return if needed.
It’s a shame more shoes aren’t stripped down like this – most are just getting ridiculous shank plates, arch supports, thick midsoles that are like strapping 2x4s to your feet. Crazy!Maybe the Adidas pinch because the toe box is too narrow.Good luck.George McLaneyParticipantVery interesting, Mirko. I’m glad Dr. Jewett was able to help.
George McLaneyParticipantJust clearing scapula restriction would help. If the soft tissues surrounding the t-spine can’t slide and glide, they won’t be able to provide optimal rotation. I’d also think about freeing up the tissues on the opposite side of the body – the diaphragm and intercostals. Here are some useful recent videos:
George McLaneyParticipantMirko, I don’t believe you will do any damage to the veins, but you could ask Dr. Travis Jewett via twitter at https://twitter.com/drjewett as my opinions only come from the MobilityWOD system and he is an orthopedic medicine professional.
George McLaneyParticipantMirko, are you talking about voodoo floss or just banded distractions?
Regarding the former, wrapping with 50 percent tension you don’t mess up circulation. And once you remove the floss, the blood flow to that area will actually be increased, promoting healing/recovery.Banded distractions are perfectly safe if:1) you only go far enough to put the muscles under tension2) you stop if you feel like something is going to tear (K-Star’s rule: if it feels sketchy it is sketchy)3) you avoid distracting joints which are hyper mobileOther than that, distract and floss away!George McLaneyParticipantRyan, I’d certainly recommend a standing desk if your work situation will allow it. When you drive, you might want to put a lacrosse ball or one of Jill Miller’s Yoga Tune Up balls on various parts of the posterior shoulder and t-spine and get a little motion in there.
For breathing, check out Jill Miller’s book The Roll Model.
As David Shen rightly said, spine comes first when it comes to trying to feed slack to the shoulder, and providing stability for it. After this, go after the relationship between the scaplula and shoulder . There are so many useful mob videos for tackling your issues, including:(and just search for “t-spine” and “scapula” on MobilityWOD.com)Also, mobilize the position of restriction. If you’re having overhead issues you need to do some mobility work in the positions that are giving you grief. K-Star has all manner of variations for this. Particularly see the 2nd edition of Becoming a Supple Leopard (the overhead archetype) and the accompanying videos:Hopefully some of this helps!George McLaneyParticipantWell said, Kaitlin.
Tomas, I also suggest going after hot spots/trouble areas. You wrote that you’ve been relatively injury free, which is great, but all of us have certain restrictions that we should address first. As well as pre-ordering version 2 of Becoming a Supple Leopard and checking out the standards in Ready to Run, do you notice a loss of force production at the hip or shoulder? Or do you have any persistent pain or soreness issues somewhere? Then start there.Also, K Star is adamant that we have to address the spine before anything else. There are half a million spinal surgeries in the US each year, and 80 percent or more of us will deal with back issues at some point in our life. If you can’t achieve and maintain s braced neutral spine while sitting, standing and moving you’re not only going to do damage to your back, but also compromise power output through the primary engines of the hips and shoulders. So in addition to going after your trouble spots, start going after both positioning (a stable trunk) and then go to the hips and shoulders.I hope this helps.PWGeorge McLaneyParticipantthanman, the 9s are a big improvement coming from heavily cushioned, inflexible shoes like the LeBron’s. I appreciate your Kobe 6 recommendation and will check them out. The Under Armor Anatomix Spawn Low is meant to be pretty flat, too. I think in general that basketball shoes have gone way too far from a “support” standpoint – TPU heel cups, torsional shanks, mega thick midsoles that don’t flex. It’s even worse than the chunky running shoes that are suddenly all the rage. I know basketball places a lot of demands on the lower leg but having optimal capacity and solid jumping, landing, cutting and running mechanics are the true foundation of a stable baller. All these braces and clunky shoes are just masking athletes’ real issues.
George McLaneyParticipantRob, remember that the couch, like any other mobilization, doesn’t exist just for its own sake, but can also serve as a valuable diagnostic tool. On days when the couch seems sketchy to me I take this as a cue that my quads and the front of the hip are too tacked down. After 5 mins plus of smashing with the Supernova or Battlestar I re-test the couch and the sketchiness goes away/my ROM is better.
I hope this helps.PWGeorge McLaneyParticipantSean, it has to be Kobes. The Kobe 4s through 9s are as close to zero drop as you’ll get, and will allow the foot to (heaven forbid) actually function like the foot. You can find the earlier models on eBay and the IXs here on sale on Footlocker. Sure, they’re still not cheap but they’re worth it. If you’ll be hooping outside then do the Nike ID option and select the XDR soles for added durability.
Happy shoe shopping!PhilGeorge McLaneyParticipantI agree that this is a great addition to the MWOD arsenal, David. It will be nice when it’s 10 degrees outside and I don’t feel like mobilizing in the arctic conditions of my garage. Carry on, MWOD!
George McLaneyParticipantJim, I think that as with most pain issues, you’ve got to look up and down the chain to see where the restriction is. It could be tightness in your foot, or tacked down tissue higher up in the calf somewhere. Try smashing the heck out of the soles of your feet with a lacrosse ball, trying to unglue the heel cord and stacking two mobility devices to hit the medial and lateral seams of the affected lower leg. Hopefully you’ll feed slack into the system that will alleviate the issue.
These videos might prove beneficial:I hope this helps.PWGeorge McLaneyParticipantIf it’s hard to breathe deeply from the diaphragm, don’t just look at the posterior chain. You’d benefit from also smashing your gut on a ball for at least 10 minutes two or three times a week. For me, the Supernova is just the right size but you can use a kids’ ball from Target if you have too. Lay face down and try to create shear by moving across the ball. Contract and relax. Get right up in there along the base of the rib cage, and all the way down to the top of your legs (tip, don’t do this after a big meal or drinking a lot of fluids!). Also hit the obliques with your mobility tool of choice, and then go all the way up the lat seam to the shoulder. Your trunk is the carriage for the breathing mechanism and tightness anywhere impacts your ability to breathe correctly, let alone the havoc soft tissue restriction can wreak on mechanics. Kelly has posted the gut smash over and over in the Daily RX for a reason. Like the couch/super couch it feels uncomfortable, but it may well help fix your issue.
I hope this helps!PhilGeorge McLaneyParticipantLewis, in addition to what Colin suggested, also try the first mob in this video: http://www.mobilitywod.com/daily/tuesday-february-3rd-2015/
I’ve had issues in the same area and this banded distraction has become a go to for me.Also try putting the gemini horizontally inside each scap and doing backstroke as you lie on the floor. You can also rotate the hand, come in from the top of the opposite leg etc. You may also benefit from putting a lacrosse ball under each trap, bridging your hips up and doing snow angels and backstroke. Even though these mobs will be above the trouble spot you describe, they might feed slack downstream and provide some relief.Phil -
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