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The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
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WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
The Ready State 101 course reveals the core principles of Dr. Kelly Starrett’s coaching methods. Gain the expertise to improve anyone’s movement.
The Ready State 102 course is an advanced six-week online course with both self-paced material and LIVE virtual Q&A calls.
Get one-on-one remote movement and mobility coaching from a certified Ready State coach.
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The Ready State helps everyday athletes enjoy better movement, agility, and strength — with less pain and more protection against injury, especially as they get older.
Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
Sounds good Kevan,
A couple others which address sitting. There are several if you search the archive.
Why Sitting Wrecks Your Mad Hip Action
Episode 251: High Skilled Sitting/Abdominal Bracing. (Volume is low on this video)
Episode 91: Mobilize In the Position of Death by Chair
Kevan,
There could be elements within your day which continue to cause the pain.
Have you thought about sleeping position?
Episode 38: Your Pillow is Killing Your Neck?
Are you working more hours on a computer or sitting?
Episode 109: The Neck of a Desk Warrior Poet
Saturday, December 24th, 2016 – Neck Pain
Is your head forward of your body?
Episode 169: Forward Head On Neck Position
You can do the 14 day challenge as it is laid out and have notes on what needs more work.
I recommend signing up for the 14 Day Overhead Mobility Challenge which begins June 1st.
On The Ready State App in the Bonus Content there is the 14 Day Squat Mobility Challenge from March. I’m not sure how long it will remain on there. I recommend that to improve the squat archetype.
There are multiple places to find additional doses to improve your mobility.
You can search the archive for each archetype.
On sessions do work until you see change or until you stop seeing change. Min 2:00 of work on an area.
Keep an eye out for other mobility challenges.
Within the Workout Section there are pre and post for each archetype.
In the warm up there is a shoulder and hip warm up.
The daily mobility 10:00, 20:00, 30:00 sections list the focus areas for each.
Kelly’s Down Regulation Class lists focus areas for each episode.
There are more within the store which are awesome resources to build your understanding and knowledge of how things work and inter relate.
Let us know how things are progressing.
Other questions?
Matt,
Go to the pain section of Virtual Mobility Coach
Go to Front of Knee scroll down past the Mobility RX to the Advanced Pain Techniques
Voodoo Flossing Explained
Voodoo Flossing can be used to restore movement, restore how tissues slide and glide, and improvements in range of motion. Impacting the areas above and below the knee can help improve what is experienced.
There is a lot more explained in the video.
A couple others to check out
Pro Episode # 39 – Voodoo Floss Primer: The Knee
Pro Episode # 32 – VooDoo Floss Series #1, Theory and Elbow
Those help to have a better understanding of it?
Hi Kyle,
Have you seen any improve with what you have been working on?
Have you done hip work?
Is your psoas stiff?
Is your piriformis stiff?
Episode 118: SI Area Pain, The Basics
Episode 203: De-Laminate Your Posterior Bits
Saturday, January 5th, 2019 – Piriformis Smash to Improve Sciatica
Episode 234: Improve Your Proximal Hip Mobility and Nerve Tunnels
Pro Episode #4 – Spinal Fault/Tweak
Matt,
Have you voodoo flossed your knee?
Friday, May 26th, 2017 – Voodoo Knees
Sunday, March 5th, 2017 – Voodoo Knees
If you go to the pain section for front of the knee there is one there Knee Voodoo
Kevan,
Doing bodyweight training and running is having a movement practice. It may be different from what you were doing, however, you are remaining active. Keep doing it in whatever capacity you are able given the current conditions. Load within available ranges without causing discomfort. Loading new ranges help to have more permanent change.
Have you visited the pain section of the virtual mobility coach?
There is a front of the neck section and back of the neck section.
Working downstream of the neck will help.
Do you have forward head on neck?
Are you seeing improvements in the pain level with what you have been working on?
A couple others to check out
Pro User Request Friday: Sore Neck & Traps | Single-Strapitisâ„¢
Jill Miller and Your Dys-Supple Neck
Sunday, February 12th, 2017 – CT Junction
Soft Tissue of Neck
Couple for the hip/low back
Episode 281: Runner’s Legs and Hip Extension
Episode 168: Simple Recipes for Fighting Common Back Pain
Yes, you can continue working on your neck pain and do the 14 day challenge.
May need to spend more than 2 days on an archetype based on your assessments, however, this will get you started.
Hi Kevan,
Yes, there is hope that you can improve your mobility.
You didn’t get to this point in a day so it may take some time to resolve everything.
You don’t need to spend an hour a day doing mobility work. That is too much.
You want to do a dose and get a response. Roughly 20:00 a day.
Do you have a movement practice?
Have you gone to the Getting Started page?
The TRS Glossary will help with terminology.
From the Virtual Mobility Coach
If you are experiencing pain start there.
Click the pain option and pick the region of pain.
If not in pain
Spine first.
Then primary engines of the hips and shoulders.
Progress out.
Start with The Ready Assessments Scroll to line 2.
This will give you a starting point for each of the archetypes.
You could start with the 14 Day Mobility Challenge 7 Green Lights Day 1
You can find the following days in the search feature on the Virtual Mobility Coach.
Good to hear you are finding some improvement.
Nice to hear you found changing to flat shoes for squatting has helped.
Couple others to check out
Thursday, May 31st, 2018 – Improve IT Band Pain
Go to the Daily Maintenance scroll down to the 30:00 San Dimas.
Have you voodoo banded musculature around the IT Band?
Stay consistent for a week or so and see how it is. It didn’t get here in a day or two so it might take a few to resolve.
Great to hear you are finding some relief.
It can take some time to fully resolve since it took some time to get to the point it is was at.
Stay consistent with your work on it.
Let us know if you need help with other aspects of it.
Maiello35,
Have you seen improvements in your situation?
What have you been doing to address this?
Hi Jessica,
Have you had any changes to typical day activities?
The TFL attaches on the side of the iliac crest. Multiple abdominal& back muscles attach to the iliac crest.
Pain could be due to irritation of the TFL.
One hip may droop when you run putting stress on the muscles at the side of the pelvis.
May need to work on hip and ab strength to correct the hip from drooping when running.
A couple to start with:
Wednesday, November 22nd, 2017 – TFL, Hip Extension & Back Pain
Thursday, March 9th, 2017 – Anterior Hip
Tuesday, April 10th, 2018 – Anterior Hip Prep
Let us know how things progress
Welcome
Have you checked out the TRS Glossary for terminology?
Great to hear you are seeing improvements in mobility in many places.
From the virtual mobility coach you can search the archive for shoulder internal/external rotation, shoulder flexion and have many options.
Daily Maintenance scroll to the 20:00 section Maya or 30:00 Lombardi
In the hang archetype (second position you mentioned) goal is to have your hand inline with your hip without your shoulder coming off the ground. This is roughly 70 degrees.
Is your t-spine stiffness a new or ongoing situation?
Yes, you could be experiencing more stiffness as you are changing your posture. You are breaking a habit and forming a new one. You are using different muscles/tissues to maintain your improved posture and all the muscles/tissues may not have been used to the same degree. New work for some of the muscles/ tissues involved. Take breaks to reset your position throughout the day.
As this improved posture becomes your default posture it will improve.
Keep working on it.
Are you working up/downstream?
Traps?
A couple to mix in.
Tuesday, July 16th, 2019 – T Spine Overhead Restorativee
Friday, November 23rd, 2018 – T Spine Scrub to Improve Your Overhead
Basic T-Spine Mobilization
T-Spine Plate Smash
Doing a morning basic shoulder spin up (click the arrow on the right to the 4th video) may help.
Pauric,
You don’t need to correct everything at once. Working on the whole body at once can be overwhelming. A mobility routine needs to be sustainable a long routine may not be as effective. More is not always better. Goal is a dose and a response.
This situation didn’t happen in a day so its going to take time to improve. Stay consistent, and keep chipping away at it.
If you are working on things and not seeing lasting change it is time to take a new approach.
Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach
Prioritize trunk (spine) first then move to the big engines of the hip and shoulder.
For the time being look at this work as your workout, however keep moving each day.
Get the other aspects of everyday life in check sleep, hydration, nutrition, if you sit for extended periods of time take breaks and do a short mobilization throughout the day.
Some basics on doing work:
1. Stay on a tissue until you make change or until you stop making change.
2. If you aren’t able to breathe you are working too deep.
3. Muscles under tension don’t open up.
Rich,
I’d work on lengthening the hip flexors, and strengthening the posterior chain and anterior core.
A couple to start with:
Episode 88: Desk Athlete Hip Rescue
Tuesday, May 15th, 2018 – Opening Your Tight Hips
Episode 206: The Couch Series
Couch Stretch, Tight Hips & Don’t Go In the Pain Cave | Mobility Project Episode 2
Pro Episode # 52 – Pro user Request Friday: Couch Stretch Feel Weird? It’s a Diagnostic Tool too.