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 McLaneyParticipantJ Dach, I work from home (well, I’m a writer so it’s not really work, per se!) and have been standing most of the time while I type for two years. I’ve found that you have to get used to the transition, so jumping into 100% standing may not be the best plan. Over time I’ve tweaked with sitting vs standing time periods, and for me 70-30 to 80-20 standing to sitting works best. When I do sit, I often jam a lacrosse ball under one hamstring and pressure wave or tack and floss for 10 minutes, before switching to the other side.
One other tip with standing more – my feet, heel cords and gastroc get tighter than when I used to sit to work. So I make sure I roll the lacrosse ball around under my feet at night and do the 2 variations of the calf wall stretch that K-Star favors several times a day.Hope this helps and good luck.PhilGeorge McLaneyParticipantKaitlin, could you explain how to use the Big Battlestar on the front delts (ALWAYS struggle with this area) and QL and how to use the Little Battlestar on the biceps (another area that’s hard to hit).
Thanks.George McLaneyParticipantMatthew, about the best thing for me is to get the lacrosse ball or MWOD Gemini and place it between my hamstring area and a hard wooden chair. Then pressure wave across it, starting at the top (high hamstring / lower glutes, all the way down toward the back of the knee). Then start again at the top, this time extending the leg. Then switch legs. If I’m working at a coffee shop I’ll do this for up to an hour total. Yes, that sounds like a lot, but as Kelly says about soft tissue work, there is no upper time limit when you’re going for change. Also, that’s about the only time I sit. As a writer it’s tempting to be chair bound but using a standing desk has done wonders for my hamstrings, hips and lower back. Good luck!
George McLaneyParticipantI sold the old shoes on eBay and splashed on a pair of the new Kobe 9 EMs. What a difference! I think the true sign of a good shoe is one that you forget you’re wearing – this is what I’m getting with the new shoes, vs the feeling of lugging around two lumps of concrete. Probably didn’t hurt that I mobilized quads, gastroc, hamstrings etc over the previous 24 hours before the wear test. As I typically wear Converse All Stars and Merrell Barefoot shoes the transition was easy. I highly recommend people who play hoops to find a shoe that allows the foot to be the foot, not a pivot point for a clunky piece of leather or plastic.
PW03/27/2014 at 10:36 am in reply to: Mobility consequences of basketball shoes that don’t flex #74399George McLaneyParticipantLucas, there’s another post in the forum (just look for the “shoes” tag) that touts the benefits of the Kobe line. I might try to cop the Kobe 9 low this weekend, even though they’re ludicrously overpriced and the colorway (yellow, nice!) is ugly.
Any other (cheaper) suggestions, MobilityWOD’ers?George McLaneyParticipantrolfb, one of my go to exercises with the Gemini is to go after the scapula. As you lie on your back on the floor, lift your upper back and put the Gemini vertically along the inside of one shoulder blade. Lie all the way down, and then ‘backstroke’ your arm on the side the Gemini’s on. Make it harder by starting the hand of your active arm on the opposite quad, and by externally rotating that arm as you bring it overhead. I try to do 40 – 60 ‘strokes’ overhead. It does wonders for clearing up the scap for Olympic lifting
George McLaneyParticipantGreat. Thanks Kaitlin and Jfriedman. My lower back appreciates you!
PWGeorge McLaneyParticipantWhat would you suggest if it is the TFL?
Thanks.George McLaneyParticipantI’d also recommend the smaller version if you have to choose. The big Battlestar is great for mashing the quads, IT band, lats and high hamstring/glutes. Think all the best attributes of the Grid, Rumble Roller, foam rollers etc rolled into one (yes, pun intended) but with more shear.
I’ve found that the smaller version can also be used in these areas, and is better for calves, forearms, triceps etc. And as David wrote, it’s more portable.George McLaneyParticipantSvinto, yeah, for most of us we have to fit in bits and pieces throughout the day rather than one long mob session at night – as you wrote, getting good sleep is key to recovery. Though if I’m watching a movie w/ my wife at night I spend most of it mobilizing, which she thinks is hilarious. If I’m at a gas station I’ll hit my calves with the classic foot on the wall stretch. Today at a business meeting I’ll have a lacrosse ball under one hamstring if I can get away with it. When I work from a coffee shop I’ll do a lunge stretch outside my car (few weird looks – who care!?).
George McLaneyParticipantI agree with you David that the Daily RX is great for introducing new ideas (such as Roop with this gold nugget: http://www.mobilitywod.com/daily/monday-january-6th-2014/ ) or reminding us of the wisdom Kelly has previously bestowed upon we humble, sore, tight, restricted folks. Like you, I typically don’t do the daily RX exercises on the day they’re posted unless they’re pertinent to my prep, workout or recovery.
I hope the Kelly-Roop combo keeps up with the daily vids so the community gets fresh ideas to attack all that tacked down, gnarly tissue. I’ve recommended this website and Kelly’s book to countless friends because the principles just flat out work.I only wish I’d known all of this stuff 3 years ago when I jacked up my back deadlifting. I probably would’ve prevented the injury or, worst case scenario, recovered from it much more quickly.George McLaneyParticipantI’m really hoping that I can use the Battlestar to “smash the crap” (Kelly’s phrase) out of my IT band, something that neither the Gemini or Battlestar allow in the same way as a foam or Rumble Roller. I do the stacking he advises (Gemini on the outside, Supernova on the inside) and it’s a good mob, but not quite what I’m looking for.
What are other people’s hopes for the Battlestar?George McLaneyParticipantGotcha…please share your thoughts/review when you get the chance.
George McLaneyParticipantDavid, thanks for the update. What size did you order?
George McLaneyParticipantIt’s fantastic for smashing the heck out of the quads after Olympic lifting – just lie face down, position it on the inside of one quad and pressure wave to the outside, then back. Work your way all the way up to the hip, five minutes a leg. I’m also enjoying using it to get into my traps and top of the scapula, pinning it to a wall with my back and then doing mini squats. Another great use is on the chest. Standing near the edge of a wall, pin the Supernova with one pec. Then rotate it toward the inside and extend your arm out past the edge of the wall like you’re doing a front dumbbell raise. Agony, in a good way.
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