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  • 02/10/2017 at 5:33 am in reply to: mobilizing for a deeper squat #76758
    AvatarLonnie Arroyo
    Participant

    Wow thank you so much for all this knowledge I really appreciate it! 

    I really do try to be conscious with the way I move and my posture at all times, its just tough when I feel so restricted in my range of motion
    So if i need to spend more time in the bottom of my squat, is it alright if i turn my feet out to reach my maximum depth? and maybe hold onto a pole or use a band for counter balance? I cannot even get to parallel with straight feet. 
    As for my tight hip flexors, I do the couch stretch multiple times a day and before bed i smash the psoas and quads (super painful and tight) with the supernova. Should I add anything else here?

    I spend hours a day doing mobility and it gets frustrating not making progress. Any suggestions on an efficient daily routine I should focus on?

    thanks again Kaitlin!
    02/09/2017 at 6:36 am in reply to: mobilizing for a deeper squat #76756
    AvatarLonnie Arroyo
    Participant

    I bring my hip to end range everyday via mobilizing in flexion external rotation and kettle bell goblet squat holds for 5 min a day.

    Also to improve hip flexion and IR, how often should I perform the hip capsule mobilization and for how long? once, twice a day? more than 2 minutes per side?
    02/09/2017 at 6:18 am in reply to: mobilizing for a deeper squat #76755
    AvatarLonnie Arroyo
    Participant

    i am trying to move as best i can with the mobility I have. My feet do turn out when I squat but my knees do track over my toes when doing so. My tight psoas pulls me into an anterior pelvic tilt so i really have to focus on tucking my pelvis before squatting. 

    Maybe my biggest problem in the past was only focusing mostly on the banded distractions and stretching, but neglecting the daily soft tissue work. I am a soccer player so I know I have a lot of junky tissue that needs cleaning up. Will this make stretching and mobilization methods ineffective if my tissues are not supple enough to begin with?
    02/08/2017 at 5:43 am in reply to: mobilizing for a deeper squat #76753
    AvatarLonnie Arroyo
    Participant

    i’m pretty much the same on both sides, maybe a little tighter on my right side.

    I have been doing soft tissue work daily for the last month mostly focusing on the areas surrounding the hip (tfl, glutes, high medial hamstring, quads, adductors). I do the hip capsule mobilizations with the lateral distraction and other hip mobilizations for the squat archetype after the soft tissue work and before/during my workouts. 

    I feel great after performing these mobilizations, but just haven’t experienced any lasting changes in my hip flexion or internal rotation. Just tighten right back up later on in the day. 
    Just trying to figure out how to make these changes stick 
    02/03/2017 at 5:06 am in reply to: mobilizing for a deeper squat #76744
    AvatarLonnie Arroyo
    Participant

    no I am limited in hip flexion and internal rotation. On my back trying to bring my knee to chest i can only get slightly past 90 degrees. Yes, my feet turn out a lot when i squat, i can’t get low at all with feet straight. 

    I also get a pinch in my hip when i try to do internal rotation stretches and adductor stretches.
    02/02/2017 at 3:56 am in reply to: mobilizing for a deeper squat #76741
    AvatarLonnie Arroyo
    Participant

    -I have tight hips and ankles! ( 5 years of college soccer, without proper stretching)

    -Yes I do banded distractions daily every time I stretch (preworkout, and before bed) , and my joint capsules feel nice and mobile after I mobilize, then later on in the day, after my workout, or the next morning I stiffen up again, and its just the same cycle every day. How can I make lasting change in the joint capsule and connective tissue?
    – i’ve had my mechanics looked at my strength coaches and everything is good, I just have limited range of motion. squeeze my butt, big breath then brace, hips back, then knees
    – My sliding surfaces are pretty tacked down on my ankles. How often should i add in the ball whacking?
    Thanks for the response!
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