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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Katie HemphillParticipantHey Chris,
Fellow partial meniscectomy survivor here (medial bucket handle tear). Like Kaitlin said, you’ve given up the privilege of buffering bad positions to some degree, so make sure your movement skills are fine-tuned. Your knee probably won’t ever be the same again, but that doesn’t mean it will be horrible. It will just need a little extra attention and care.Kelly put out a great post a while back for a user-request Friday about athletic life after a full meniscectomy. The individual is probably a more extreme case than yourself, so some of the more serious precautions might not apply, but the info might lend some good insight into how to cope athletically with that missing bit of knee stability:Hope that helps!Katie HemphillParticipantHey Peter,
Seems like you’re having some issues getting your actual question answered. Not that everyone didn’t provide great resources and advice on the front rack archetype in general, but you seem to have a pretty specific question regarding protraction/retraction of the scapula that has yet to be addressed.I would say, as the others have, that the more retracted shoulder position would be prefered, though I also find it difficult to avoid protraction when setting up the front rack. If you find, as I do, that you are unable to position your arm (flexion/external rotation) without pulling the scap forward (protraction), it might indicate that your posterior delts are stiff, thus pulling the scap forward when you position for the front rack.Also, make sure you are addressing your set-up for the front rack (motor control, as someone mentioned previously). If you’re not setting up and creating torque through the shoulder in a good position before you load that bar up, it will make it very difficult to establish a decent front rack shape.Hopefully that offers you a little insight into your problem!Katie HemphillParticipantI know your question is in relation to seated posture, but I often see this with clients in the gym before they’ve gotten a good handle on the bracing sequence. In setting up from standing, I usually try cues like “make the crown of your head touch the ceiling” or “make your spine as tall as possible” before getting them to clamp the ribs down.
So, in addition to hip torque and torso mobility, maybe consider some motor control fixes like this related to organization of the trunk itself, and make sure you’re not going soft through the core after a few minutes.Katie HemphillParticipantWell, it’s a few days later, and the situation has definitely improved. I was scooting around all day yesterday training clients, and being forced to get up and move made a huge difference (garbage out, groceries in, etc). Still pretty stiff, but on the mend.
I think I must have been way more dehydrated than I expected, at the time, and I think it’s like you said, Danny, and I didn’t hydrate enough the afternoon and evening following the previous day’s WOD.I guess the take away here is don’t assume you’re rehydrated just because you slammed a bunch of water immediately after a workout. Rehydrate intermittently for a while afterwards, and make sure your tissues aren’t all dry and deflated when you smash.(I’ve never wanted a Marc Pro so bad in my life.)Katie HemphillParticipantThanks for the advice, Danny.
I strapped the voodoo on a couple times earlier, and it definitely helped loosen things up for a while. It restored quite a bit of proprioception, which was nice because my leg kept buckling under me a little bit the first few steps after sitting for a while. I’m going to give it another dose now, and try to hit it intermittently over the course of the day. -
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