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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12/05/2013 at 11:18 am in reply to: Recent meniscus repair, now I have lower back pain from limping #73366
Nathan RicherParticipanthmm sounds like you should quit your job LOL!
well i guess that’s not an option. some things to try:1. since being unmoving is causing the problem, you could try moving more. so get up out of your chair in regular intervals – take a walk, stand for a few minutes (and practice standing posture and proper diaphragmatic breathing!), do some mobs or smashes, go to the bathroom or get some coffee. do it for 10 min every hour, or 5 min every half hour.2. try a standing desk. this may aggravate your knee but maybe not. you can also try using a box to alternate putting one leg up on top of to vary position.3. try mobilizing before bed. work up and down *both* legs, as one could be tightening up due to pain and the other may be tightening up due to compensating for the other leg’s problem. work the back also: QLs, erectors, work the t-spine. work the hips and glutes, also work a big ball into your psoas and front torso muscles. make sure everything is good and loose before you go to bed.is that 6am class a crossfit class or other?Nathan RicherParticipantThe mobs that worked for me are:
1. band distraction to outside, with leg turned outward in internal rotation block foot with KB and then sit back. also try bringing opposite shoulder to that knee but dont sacrifice posture.2. this one is a killer. put band around leg/hip you want to mob and let band pull to the inside, through your other leg and out the other side, straight out the side. put the band behind the leg you aren’t mobilizing. then get down on all fours into a frog position. keeping the feet up on toes (not instep flat on ground), sit back while keeping good posture. this one distracts the leg to the inside while you sit back. you can oscillate fwd and back, and also try bending closer to the ground while maintaining posture.i have not seen a video of this one yet – perhaps kaitlin knows of one that shows this?i have tried other int rotation mobs but these are the ones that work best for me.Nathan RicherParticipantre: fatigue in muscles
yes definitely you could feel fatigue in muscles and in your mind. you are waking up and firing muscles which were designed by nature to fire all day long in good posture, but due to 21st century life we end up wasting those muscles away. also you are increasing your mindfulness to this and that can be very tough to retain full waking attention on it all the time – which will eventually move to unconscious and automatic over time.always remember 20% in the torso, but also very important to have 20% in the glutes especially whenever you stand. the 20% in the glutes will help yank your pelvis down in the back, reducing anterior pelvic tilt and bringing it more to neutral.in the gokhale method, you’ll find a chapter on glide walking – one of the most useful things i picked up. basically you learn how to walk with your glutes. very interesting and very applicable to other stuff like running.a good measure of posture is to line up straight up and down:ear holecenter of shoulderelbow centerhip centerknee centeranklesometimes we use a stick to practice:you must keep contact in the 3 points and practice with deadlift movement.we also use walls to practice:at the end he talks about using the upper hamstrings to pull your pelvis down. this is related to glute contraction, but often we need to contract glutes to get our hams to fire. try firing your hams by themselves while standing – it’s pretty tough!as for Gokhale – the DVD is excellent – i tend to like video better than static images. but reading the book gives you some other info about how gokhale came to be.the parts in gokhale i question are:1. it is missing 20% glute contraction2. they promote breathing with the upper body. i think diaphragmattic breathing is a much more desirable goal.3. they use the term anteversion of the pelvis which i couldn’t find any reference to except here. they promote anteversion of the pelvis – which seems to mean anterior tilt – all the time but i think this is wrong when standing. you don’t want too much anterior tilt or else you’re gonna sway. when you sit, tilting the pelvis forward is more desirable, and tougher because our psoas and other hip flexors have gotten weak and taut from sitting too much.still despite these 3 points, the rest of the content is excellent. i would recommend taking a class if you have an instructor nearby. go to http://www.gokhalemethod.com to take a look.Nathan RicherParticipantDitto! Either that or a TPmassage roller that has a section of a barbell in the middle instead of that cloth bound whatever. The cold roller is not bad but want smaller section, not so bulbous…
Nathan RicherParticipantWell, posture can be trained. I took the Gokhale Method and it was pretty excellent BUT nothing lasts unless you make something as important as posture and pelvic tilt a 24/7 unconscious habit. The only way to do that is to be mindful 24/7, which may require building the capability for 24/7 mindfulness also.
The first step would be to figure out what is perfect posture and get into that position. Then you essentially memorize it and learn over time how to recognize when you’re out of position, and what steps you can take to correct it. Eventually it becomes second nature but yes it can take a long time and more effort than you can realize. Still it’s pretty much the only way to ensure that you’re not screwing up your back all day in between workouts, even if your form during workouts is good enough to be painfree then…Nathan RicherParticipantTo add to Kaitlin’s comment, after you go up and downstream (look up kinetic chains or anatomy trains, basically groups of muscles that work together to perform movements), there could be muscle imbalances or technique problems in your friend’s movements. Say your friend is a runner. She could have problems in her running technique which cause the big knot to form in her calf. Your mob might remove it or calm it down, but she doesn’t address her running technique, it will undoubtedly come back every time she runs… So I would also explore someone who can take a look at her form and technique in whatever sport she is in.
Nathan RicherParticipanti too have a left glute problem – much less tension generated than the right.
i went to see Roop and he definitely found lack of internal rotation on the left leg. we worked on that a bunch and left glute worked much much better. i also had a tense TFL area. the constantly firing TFL would inhibit glute function. i smashed that a lot and that helped enable the left glute to fire more naturally.Nathan RicherParticipantRogue Fitness ships internationally – did you try it and it didn’t work?
Nathan RicherParticipanti like that answer!
My aim is a little of both. When I start, I sometimes have some extra tightness in my QLs so I want to remove any unnatural tone before I start. Then at the end, it’s always nice to get my QLs calmed down which makes for a more comfortable day after…Thanks!Nathan RicherParticipantYou may want to get to someone who can prescribe an MRI of your spine and make sure it isn’t a disc pressing out to your spinal cord. Your symptoms are typical of that. Did your chiro do that for you and rule out disc problems?
And if it’s that, you definitely don’t want to blow out your disc by more lifting – probably just needs time to heal – took me 9 months to get back into pain free action from some partially herniated discs.Otherwise, massaging of tightened muscles will help alleviate pain…Nathan RicherParticipanthey y’all supernovas just became in-stock at rogue fitness! i just bought 3 – get ’em before they run out! happy thanksgiving!
Nathan RicherParticipantMy general rule is if a doctor or some clinician prescribes a drug to you, then it’s probably ok under their supervision. Taking ibuprofen every day on your own to combat the effects of training is a bad idea.
Also the world of medicine and training changes daily. What is dogma today can be tomorrow’s outdated, or even wrong info…Nathan RicherParticipantI had a similar problem where every morning i would wake up and my flexor hallicus would be tight, and sometimes my anterior tib would also be tight. both served to tighten up tissues around my ankle in the morning. subsequent mobility work pre-workout would loosen it up enough for a good workout to happen. but then it would repeat the next morning!
what made it better was actually tib-fib taping. apparently due to multiple ankle sprains over the years, i started having a tib-fib problem where the mechanoreceptors in/around my ankle were messed up due to the damage of sprains and healing up with scar tissue. the receptors could not figure out how to fire the right muscles in response to normal every day things from standing to walking to running. i finally did taping every day around the ankles for about 2 months and this calmed things down A LOT.it’s not 100% unfortunately, but it is a lot better. I still tape for workouts and taping brings almost immediately loosening of my flexor hallicus and calf structures – they respond better to mobility work and smashing and remain loose for the rest of the day, even after i take the tape off after the workout.this may or may not be your problem but i also had very locked up ankles as a result. also not sure if i would recommend this, but my chiro PT showed me how to release my ankles using a self manipulation. that also helped a lot and i do it to both ankles after some band mobility work.if you want to give it a try to see if there is an effect, get some sports tape (highly recommend Johnson & Johnson brand, do NOT buy any other brand- trust me) and some pre-wrap. wrap the pre-wrap around your ankle, right above your malleous/ankle bone. Then wrap 2 circles of tape around the pre-wrap as tight as you can get it without cutting off circulation. Keep the direction of taping in mirror images to each other on each ankle. then go mobilize and smash and test to see if it is better.another thing to try after this is to tape before bed at night and leave it on all night, and then get up to see if you still have a locked up ankle.if it is better, you might try taping up before each workout, or go for a full 2 month/every day taping protocol…Nathan RicherParticipantIf there is any pain, then go to see a clinician first to rule out anything serious.
I personally would go to a PT first. While physicians may know about the issues, I have found that PTs can get you back on track faster and better.Nathan RicherParticipantAre you still having pain in the knee when you squat and focus on, well – i believe the proper cue now is “NOT KNEES IN!” (vs. KNEES OUT)?
One way to take a quick look is to video yourself from the front squatting with the band and without the band. If your knee in both videos are tracking the same AND you’re not experiencing pain, then you’re doing the right thing! Just keep doing it!I suspect you are having valgus collapse inward on one leg which is causing your knee problem during the squat. During a heavy squat you may not even notice it in the heat of pushing the weight up. But you notice it after with the knee pain.So yes your movement pattern on the squat is faulty which means some sequence of muscle firing is not right.Movement patterns are wonky. Just because it happens here doesn’t mean it would happen in another movement. There are other correctives which address valgus collapse but they are for other movement patterns which may or may not translate. So mobilize mobilitywod style to make sure you have no restrictions in ROM which may be causing the problem, and keep using the band RNT and slowly wean yourself off of it. Also, doing the RNT movement often helps repatterning – you may try using the band with air squats outside of your normal workout, just to keep imprinting the patterning. -
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