WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Forum Replies Created
-
AuthorPosts
-
Nathan RicherParticipantfollowing on MWOD’s theme of spine first, i would work on posture to make sure your spine has the right curves, and make sure your head is straight up and on the neck. is the head pushed forward? good posture should have the earhole lined up with middle of shoulder, middle of elbow, middle of hip, middle of knee, ankle bone.
you should also examine your breathing. start working on converting to diaphragmatic breathing. if you are breathing from your shoulders or chest, it will fire up your traps and constantly drag your shoulders higher than they should, and could be causing your impingement problems.then comes the variety of mobs in/around the shoulder. i’d work a ball all around the shoulder: pecs, pec minor, traps, shoulder blade, lat, anterior serratus. make sure everything is loose and not sore to the ball’s touch.you should also look at some banded distraction mobs for the shoulder.last is motor control. it is likely that your traps are firing first when you lift overhead. other misfirings may be happening. this part you should find a good PT or coach to help you with. it is a bit hard to describe treatment in this area on a forum.Nathan RicherParticipantif i were to take a guess at only what you describe, i would say that your left glute has some dysfunction. the evidence would be the tightness/spasms in the low back and leg. with your glute out of the kinetic chain, your low back and your hamstrings compensate for the lack of glute involvement and take up the load. without the glute, they will overload and produce symptoms like yours.
if it is this, it may mean rebuilding with lesser loads where you can firmly squeeze the left glute on each rep. other things that will help are single leg glute bridges and single leg deadlifts.other thing to try is to make sure you squeeze the glutes for all their worth on every rep as you hinge back to standing. if you are distracted and/or not squeezing the glutes and/or find that one or both is not contracted when they are supposed to be, then this is likely your problem.keep the ball work on the affected areas. i would also gut smash the front near left iliacus and up to the ribcage. couch stretch would also be good while squeezing the glute as you come upright. anterior work will help reduce/remove any inhibition of the glute through too much tightness in the hip flexors.Nathan RicherParticipantif sore feet, i would use a lacrosse ball on the floor. put your foot on it, and massage the bottom of the foot.
do you have a pro account? check out Roop and Jami’s Excellent Foot Adventure Parts 1 thru 5.some other episodes:http://www.mobilitywod.com/2013/05/the-flat-feet– solution/
http://www.mobilitywod.com/2013/08/pro-episode-38-mwod- pro-user-request-friday- femurs-straight-but-feet– ducked-the-mwod-approach/ Nathan RicherParticipantHey Brian, questions:
1. what do you mean by “don’t see any improvement” exactly? can’t increase time in L-sit? can’t run beyond a certain distance or time? can you be more specific?2. in saying “stop being able to do these things”, can you be more specific? what exactly happens when you reach your limit? in L-sit i can imagine that you can’t hold your legs up any more – does it become too sore to hold the legs up? does it hurt?with running, what happens? does it tighten up so much that you can’t move your legs any more? or something else?3. how is your posture? any extension or flexion in lumbar or thoracic spine when you’re sitting and standing?4. what does your breathing look like? if i were to ask you to take a deep breath in and then let it out and video yourself, what do you look like? where in your body do you take in the breath? or what moves when you take in the breath?Nathan RicherParticipantDoes it still hurt? If there is pain you probably should see a clinician.
If it’s generally ok, have you tried rolling it out with a lacrosse ball? Put it on the sore spot, lay back on it gently, then move the arm around and overhead. Go upstream and downstream from there. Also go all around the scapula.
Note that I have a rib that likes to pop out, which fires up one thread of some muscle under my left scapula. Whenever I get it or back in, it feels a ton better. But it has a habit of popping out a lot now which sucks.
Nathan RicherParticipantwithout looking at any pics of you sitting, i’m guessing that as you tire from long periods of sitting, your pelvis is rolling back into posterior tilt, causing lumbar flexion, and that probably puts pressure on the disc and creates pain.
during activity, you may have good enough stability to maintain a spine/pelvis relationship to not have pain. but it comes back when you sit.or you may think you have good sitting position but there is still something that is off, or the disc is sensitive to you being in that position. skillful sitting is hard to master – we do it all the time but not many people sit correctly and can sit for long periods of time in that position.might want to take a look at doing some hip flexion work, psoas gut smashing, hip openers. good ol’ couch stretching is a good idea as well. any one of these tissues may be preventing your pelvis from rotating into a good position during sitting.Nathan RicherParticipanthmm have you tried voodoo flossing:
try also not only flossing/stretching/mashing the lateralis, but all around the upper leg, the lower leg, the feet, the hips, and torso as well. it could be something that is far away from the lateralis that is causing the problem.the nice thing about voodoo flossing is that they work the entire circumference of the area wrapped. so if you wrap from the knee, do moves, then move the wrap a little bit more higher, do moves, and so on all the way up to your hip, you will not only hit the lateralis but all the muscles on the upper leg.Nathan RicherParticipantYou should check out Jami Tikkanen, part of the MWOD team:
Jami Tikkanen is a Coach, Osteopath and lecturer. He is the founder of The Training Plan, a movement based programming site for CrossFit athletes, and co-owner of Reebok CrossFit Thames in London, UK.
Nathan RicherParticipantunfortunately you are correct. the search is pretty lacking on MWOD. and the DailyRXes don’t have enough keywords attached to them to get searched well.
Nathan RicherParticipantwhoops i should have looked closer at the link – you’re right in that you posted it! sorry about that.
change can take months to happen. it’s frustrating to be that long, but sometimes it can take one session or it can take the better part of a year.in any case, examining your movement patterns will speed up the process and doing hip openers and stretches with band preferably will also help a great deal beyond just smashing.case in point – it took me a good 4 months of hip openers and smashing to get from bad squat to almost ass to heels. but i then plateaued there for many months until i played with Ready to Run’s air squat test (8x 20s AMRAP air squats, RI 10s, with good form, and below horizontal at deepest part) for a few weeks. imparting movement in this manner really greased my squat ability and now i find i can get pretty deep without mobs.i just took Original Strength Foundation I a week ago. i find that the rocking exercises are doing great for my hip mobility as well.Nathan RicherParticipantIMHO i always tell people to do a mob that sets the femur head back in the socket after couch stretch. i don’t have evidence that this is necessary, but it’s more intuition since our femur heads tend to be biased forwards any ways that putting in back as the last thing you do during mobs is a good thing overall, whether before or after workout, or just mob-ing during the day. so any moves that bias your femur heads to the front may be necessary for the mob itself, but generally i think it’s good for the 21st century population to put it towards the back whenever possible (or more than likely re-centering is what occurs when you put it “towards the back”).
Nathan RicherParticipantthis is an awesome dailyRx on hip IR:
i would smash out those rotators – the flexor wad on the side of hip? i like to use a supernova on them and just pressure wave back and forth across the whole area up against that bone and down through the side of the hip and into top of IT band and lateralis, and even across to the front on the very top of the quad. hitting the high adductors couldn’t hurt while you’re there.Nathan RicherParticipantsome other good ones:
i thought it may be useful to show the typical MWODs for an office worker and traveling dude, either by car or plane which may be most photographers when they get back from the field.Nathan RicherParticipanthmm i’m guessing for a public blog you’d want some of the older public videos? Try these:
Nathan RicherParticipantthis dailyRX from Dr. T is pretty good mini discussion and treatment of the diaphragm:
yes and try working around the scapula, pecs, shoulder, serratus, lats. make sure also that you have good t-spine mobility. i just found some unknown tightness in my lower pec major (was only smashing the large known area, but missed the lower edge) and some knots in a back lower rib area and rhomboid/trap, as well as in my bicep which i never hit. all these were impacting my left shoulder but i hadn’t worked those areas enough to find the hidden problems, so keep searching with your lacrosse ball or favorite tool up/down stream and all the way to the spine and pelvis. -
AuthorPosts
