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Kaitlin LyonsKeymasterIs 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 SmashDoing a morning basic shoulder spin up (click the arrow on the right to the 4th video) may help.
Kaitlin LyonsKeymasterPauric,
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 ApproachPrioritize 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.Kaitlin LyonsKeymasterRich,
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.Kaitlin LyonsKeymasterCharlie,
If you have pain start there.
If you have an area that needs attention start there.
If you are doing a sport or have something specific in your workout you want to mobilize for or recover from start there.
If there isn’t anything pressing at the time follow the daily maintenance.
Getting started will help you know where to go next.Kaitlin LyonsKeymasterTight hamstrings may be a symptom of anterior pelvic tilt.
The hamstrings are trying provide stability to the pelvis.
Have you done a search of the archive for hip extension or hip flexors?
There are several which address these.
A couple to start with
How to Fix a Pelvic Fault or TweakWednesday, February 15th, 2017 – Hip Flexors
Episode 249: Improving Hip Extension (And Internal Rotation) for Running
Kaitlin LyonsKeymasterJohn,
There are many ways you can get started.
For the assessments it is a 1 or 0. You have full range or you don’t.Have you watched the How to Use This Site from the Getting Started page?
Have you gone to the workout section of the virtual mobility coach and scrolled to the pistol or sport and scrolled to cycling/mountain biking? There are pre and post options for each. Each day you visit there are different mobilizations.
Have you searched the archive for pistol or cycling?
Two which address hip and cycling and ankle and cycling:
Pro Episode #7 – Solving Problems of The Bike Part 1: Hip FunctionPro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
You can search the archive for an archetype, sport, movement, body part, or another way you think of and have several options.
The 14 Day Mobility Challenge addresses each archetype in 2 days and how to mobilize for it.
14-Day Mobility Challenge | 7 Green Lights | Day 1
This on the app in the bonus sectionCharlie,
If you are in pain that is where you start.
You don’t want to click on random body parts. Where are you experiencing pain?
Start there.Start with the big engines of the hip and shoulder.
Other questions?
Kaitlin LyonsKeymasterWelcome Mike,
I’d recommend starting with the Ready State quiz from the FAQ (https://thereadystate.com/about/) scroll down to the FAQ then click on the 5th now down “I’m new to the Ready State, where should I start?” Take the quiz and based on your answers, the Ready State will share customized resources that can help you Live Ready. This is one way to get started.Kaitlin LyonsKeymasterSounds like you have reached your tissue tolerance when running. Are you working up and down stream of your low back?
What is causing your back to be “pretty stiff” during the day?
Addressing the elements within your environment will help with addressing the cause.
Have you done any of the pre/post running under the sports section?
Or done a search for low back or running on the archive?Kaitlin LyonsKeymasterDoes this only occur when doing the low back mobilization?
If it is sciatica there are some episodes which address this and the areas to address around it to improve the area.
One to start with
Saturday, January 5th, 2019 – Piriformis Smash to Improve SciaticaSaturday, January 5th, 2019 – Piriformis Smash to Improve Sciatica
11/13/2019 at 7:38 am in reply to: Tingle / Slight numbness in left foot – Hamstring Tightness #89190Kaitlin LyonsKeymasterI’d recommend getting checked out. Numbness and tingly which is persisting and new needs attention.
Kaitlin LyonsKeymasterWelcome Rupert,
Good to hear you are using the hip wheel and couch to hit your target areas.
You will need to see a medical professional for a diagnosis.
No, you should not continue what is causing the electric shock leading down into your glutes.
Working up and down stream of the hip and glutes can help improve these areas.There are a couple cycling specific Pro Episodes which may be a starting place.
Pro Episode #7 – Solving Problems of The Bike Part 1: Hip Function
https://thereadystate.com/2013/05/pro-episode-7-solving-problems-of-the-bike-part-1-hip-function/Kaitlin LyonsKeymasterStart with an area which needs attention. If you are in pain start with the pain option and click the area of the body you want to address. There will be a prescription to work through and advanced techniques to address the area with different equipment.
You can search the archive to address a specific area, movement, or archetype. If you know a specific episode, daily mobilization, or passed dose you want to do you can find it here.
You can pick a daily maintenance of 10, 20, or 30 minutes to start to address an area. You can see the focus area and needed equipment within the write. These have a short write up on what is addressed.
Other questions let me know.
11/11/2019 at 8:51 am in reply to: What's the synergy between The Ready State and Becoming a Supple Leopard? #89149Kaitlin LyonsKeymasterYes, Becoming A Supple Leopard and the Virtual Mobility Coach/TRS site work together.
Becoming A Supple Leopard lays out the principles and theory which provide a base for understanding the systematic approach, the archetypes, movement hierarchy, and categories of movement. Then builds in techniques and mobility prescriptions.The Virtual Mobility Coach gives you options to personalize your mobility work based on what you need. Depending on where your focus is for the day pre or post workout, pain (Select a specific area), sport specific pre or post, daily maintenance (10, 20, 30 minute sessions) or you can search the archive using specific words, movements, areas of the body, archetype, techniques etc.
Courses, trainings, protocols, webinars, and plans expand your knowledge base on/in a specific area and/or give a plan to help improve a situation you or someone you are working with is experiencing.
They work together building your knowledge and understanding of mobility and how to approach something you are looking to address. You start to know what works best for you to address different aspects and can start to build your own prescriptions. Both build a bigger understanding and application of the work.
10/16/2019 at 8:12 am in reply to: Opening up the Hands. Restriction from Dupuytren's Contracture #88761Kaitlin LyonsKeymasterHere is one of the doses using a tool.
May 4th, 201610/16/2019 at 7:31 am in reply to: Opening up the Hands. Restriction from Dupuytren's Contracture #88760Kaitlin LyonsKeymasterWorking up and down stream of the palm are things to address as well.
Here are a couple doses to start with.Wednesday, July 17th, 2019 – Hands, Fingers & Front Rack
Sunday, November 11th, 2018 – Forearms, Wrists & Hand Recovery
Sunday, November 11th, 2018 – Forearms, Wrists & Hand Recovery
Saturday, September 22nd, 2018 – Forearms & Hands Recovery
Another option is using a Leopard Claw on your forearms, palms, and fingers. My nephew has tight hands and he loves when I use the Leopard Claw on them. Keeping things so he can access the best possible positions available to him.
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