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George McLaneyParticipantTrey, if you don’t have the luxury of anchoring the bands on a squat rack, you can use a bed post or the handle of a closed door for the low to mid position distractions. Not so sure about the higher anchor positions as I’ve only ever done those when the band is fixed to the rack.
Regarding frequency, I believe Ready to Run gives a sample program for what to hit when, and how often. Pain is one guide for what to tackle, and restriction another. For example, if you have chronically tight quads and hip flexors, then hit the couch stretch and smash your quads most days. Everyone has their specific trouble spots that need repeated attention.On to smashing frequency. Kelly has said in many Daily RX videos that you can’t overdo soft tissue mobilization. Two minutes is the minimum “dose” for smashing, tack and floss, pressure wave, banded distractions etc, but keep going as long as it takes to feel a positive change. Hence the “test and retest” philosophy – test a particular position to see how badly you’re restricted in it (such as the couch stretch) and use this as a guide for what you need to take action on. After you’ve done a mob – such as smashing the quads, re-test to see if you can obtain the correct position more easily. No luck? Then keep going. That being said, if something feels sketchy – such as if you get nerve pain or feel you’re about to dislocate a joint, then it is sketchy and you need to stop.These are all K-Star’s principles, not mine. I hope condensing/paraphrasing them helps!PhilGeorge McLaneyParticipantBen, as with every issue at a joint, start looking upstream and downstream for issues and soft tissue restriction.
Go after the forearms: https://www.youtube.com/watch?v=A2E3SbCUz34The triceps: http://www.mobilitywod.com/2013/01/triceps-smash/Open the front of your shoulders, chest and biceps with this bad boy (2 minutes in): https://www.youtube.com/watch?v=eveYJP1indIAnd even hit the elbow itself: https://www.youtube.com/watch?v=t7fSwmqZbMIOnce you’ve hit all these areas, it should feed slack to your problem area. Good luck!PhilGeorge McLaneyParticipantAs K-Star has said repeatedly, it’s good to be sore because then you know your body did something. Per iron_tiger’s note, I’d advise that you get proper coaching on squatting form and variations, as well as checking out Kelly’s videos on squat loading and form, such as:
and Barbell Shrugged/TechniqueWOD:Any restrictions up and down the chain (feet, ankles, spine, hips) can inhibit squat performance. A good coach should be able to help you spot where you’re tight, and what mobility work to do to sort it out.Also, K-Star has all manner of videos on pre and post squat mobility, including:Remember the key principle with any lift: If you can’t do it right with no weight, you won’t be able to do it right under load. Get your air squat sorted and then an empty bar squat before you start adding plates.I hope this helps.PhilGeorge McLaneyParticipantYes indeed. I’m interested to see a compare/contrast with the big and little Battlestars. My fascia will be happy, I’m sure.
George McLaneyParticipantConor, great comment about the hips. I find that after a tussle with the Concept2 erg, my hips feel not only tight but sometimes also mis-aligned. Doing the banded hip/hamstring floss with the black Rogue band (the green doesn’t provide enough resistance for this mob) pops things back into place as well as feeding slack to the hips and upper hamstrings. And I mean, literally the motion provides an audible “pop” after flossing back and forth for a couple of minutes. Certainly a go to move for post-rowing and lifting sessions as well as pre-hab and at other times.
PhilGeorge McLaneyParticipantThanks for sharing your perspective, Conor, and to David for the heads up. Dear Santa, this year I want…more MobilityWOD tools!
PWGeorge McLaneyParticipantBen Sherman also makes some shoes that are very close to zero drop. I have a pair of these Mayfair Oxfords (in black) and they’re the first pair of dress shoes I’ve owned that let my feet move like, well, feet (vs. the usual “strapped to two 2x4s” feeling of such footwear).
George McLaneyParticipantDefinitely continue working on the glutes as you mentioned, as this will then feed slack into the high hamstring area. Persistence is key, even if it seems like you’re just smashing the same areas day in day out. As you wrote in your initial post, avoid sitting when possible as it’s death on the hamstrings. If you do have to sit, add in movement (air squats, walking while talking on the phone, etc) when possible. Also, add in banded mobs such as: http://www.youtube.com/watch?v=9rj5YOleets to give a different stimulus.
Good luck!PhilGeorge McLaneyParticipantYacine, here are the closest YouTube videos I can find:
The 5 way shoulder: https://www.youtube.com/watch?v=eveYJP1indIShoulder fix: https://www.youtube.com/watch?v=DyLohjF0X6oHere’s a link to all the MWOD tools: http://www.roguefitness.com/mobility-rehab?cat2=mobility_mobilitywod_id_6021I hope this helps! Have a fine weekend.PWGeorge McLaneyParticipantYacine, sorry you’re having this issue. A good first destination is Kelly’s old video on upper body mobility work:
I’ve also found that these techniques beneficial in restoring full range of motion:Fixing shoulder tweak:http://www.mobilitywod.com/2013/05/pro-episode-10-fixing-the-shoulder-positional-faulttweak/
Improving shoulder extension:
http://www.mobilitywod.com/2012/09/better-shoulder-extension-better-bench-and-dips/
Cleaning up the traps/ serratus: http://www.mobilitywod.com/daily/monday-january-6th-2014/
Sorting out neck soft tissue: http://www.mobilitywod.com/2013/03/tmjd-jaw-mechanics-and-head-aches-part/
I hope some of these videos help restore motion and relieve restriction. Let us know how you get on.
Phil
George McLaneyParticipantNice! I bet that really hurt – in a good way of course. I like the small Battlestar for quad smashing for the same reason – narrower than the big battlestar so more acute pressure. But I think your kettlebell handle has it beat!
George McLaneyParticipantHi Andre. You can just wipe it down with a damp cloth as needed if it gets sweaty and gross. It should be bomb proof due to the design so not much maintenance needed.
PhilGeorge McLaneyParticipantSanjay, another three tips would be: 1) start trying to stay in the bottom position of a deep squat for a few minutes every day – K-Star’s 10 Minute Squat Test (but even two or three minutes can help).
and…2) Try the mob shown here to attack your problem area in a new way: http://www.mobilitywod.com/daily/thursday-may-31st-2013/and…3) The top of your quads may be part of the problem. Try the couch stretch and lean inward toward and across your midline to really go after the top of the quads/adductors on the inside of each leg.I hope all this provides some benefit. It’s a common problem area.PWGeorge McLaneyParticipantSanjay, here’s my go-to MWOD video for those grisly adductors: http://www.mobilitywod.com/2011/02/episode-173-improve-your-medial-chain-dominance/
You can also do the first mob with a green band looped just under one knee, then around your lower back and around the other knee (couldn’t find K-Star’s video that shows this but by golly it’s somewhere on the site).I HAVE to do this mob for at least 5 minutes after SUP sessions and hitting the Concept2.Give it a try and let us know how you get on. Good luck!PhilGeorge McLaneyParticipantI’ve had something similar. It seems to me that it’s from me standing almost all day at my non-sitting desk and the issue is tight heel cords and plantar fascia. In your case it’s probably from having the foot/ankle in an awkward driving position for hours.
I do K-Star’s classic calf mobilization several times a day (foot up on the side of the desk or wall, leg straight and engaged with hip forward, then bent knee, 10 secs tight, 5 secs relaxed for 2 minutes). It also helps to roll a lacrosse ball all over my feet at least once a day – particularly the heel area for the issue you mention. You can also try winding up a lacrosse ball on the skin of the affected area (i.e. twisting it) then giving it a smack. This way, if it is more of a tacked down skin issue you’ll get some relief. I hope this helps.Phil -
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