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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Viewing 6 posts - 1 through 6 (of 6 total)
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Nathanael AlexanderParticipantHi,
“Every morning when I wake up my lower back is lit up and really tight.”
I think you should take a closer look at your sleep if thats the case. Like after sleeping you should wake up feeling like a million dollar not with pains and aches. If thats not the case, something is wrong. Do you sleep in a good position?
https://www.youtube.com/watch?v=HQeXWxRzRto
https://www.youtube.com/watch?v=cq64hxZMJbc
https://www.youtube.com/watch?v=3rWidQgT5yo
https://www.youtube.com/watch?v=yd3HeEoqfa4
Next if your answer is yes I would check the bed and the pillow(s) that you are using.
Furthermore it is very important to do these to help down regulating your nervous system:
1. Sleep in “cold” temperature. Or at least your room should be a few celsius colder at night than it is daytime. I know lots of people who likes to sleep in hot environment and their sleep sucks. I’m not sure about exact temperature I have my own routine for that and its dependent on the person. I knew a crazy old Finnish lady who was sleeping in a -20celsius winter with her window open in the bedroom lol.
2. Sleep in total dark. For a rule of thumb if you extend your arm in front of your face you should not see your hand. Get good blackout curtains. If you cant or you sleep a lot in shitty hotel rooms that doesnt have good blackout curtains (99.99% of the hotels?) you should invest 25 bucks into a Sleepmaster sleeping mask. Its very comfortable unlike most of the shitty sleeping masks. Kelly is a big fan of it if I remember correctly.
3. Electronics off in the room during sleep. Cellphone must be in airplane mode. No small leds flashing. Wifi in the house should be off too.
4. Lay on a ball and do some mobilizing. Obvious reasons. Make it a routine and whatever happens during day(you are busy etc) you will put the work in the soft tissue work.
5. Dont drink or use drugs before sleep. No caffeine at least 8 hours before sleeping. The safer bet is 10. Drinking before bad distrupts sleep. You may fall asleep easier but the quality of sleep will be a lot worse.
6. No screen at least 1.5 hours before bed. Reading fiction books instead.
7. TOTAL SILENCE. If the environment is not sufficient get yourself a good earplug. Be prepared that it will take some time to learn how to put it in properly. And to sleep without ripping it out. 😀
8. Magnesium before sleep. Helps relaxing muscles and good for the nervous system. I take citrate its pretty cheap and easily available in a small country like mine. There are other forms of magnesium too that are may or may . Do your research on it or just buy citrate.
9. No hard excercise few hours prior bed.
Those are the steps I take I guess there are lots of other stuff you can do to improve sleep.
Nathanael AlexanderParticipantHi,
I have the SupLeo2 and it has a part about it from pg142. I’m not sure if it has in the first edition I havent seen one since the 2nd came out. In case it doesnt, here you go:
Pressure Wave: post workout, at night before bed, anytime you ‘re trying to down-regulate, during sliding surface mobilization.
Contract and relax: post workout, anytime youre trying to lengthen tissue to end range or get a deeper compression when smashing.
Banded flossing: before and after training, or between sets.
Smash and floss: no description about it. I think it should be after training.
Vodoo: before training, when you have a swollen joint, when you want to treat a painful trigger point or joint.
Flexion gapping: before of after workout if you miss flexion range in knee or elbow.
01/16/2016 at 12:19 am in reply to: PaIn and weakness in shoulder after soft tissue mobilization #76292Nathanael AlexanderParticipantPS: make sure you dont hit areas hard where theres a nerve.
01/15/2016 at 10:26 pm in reply to: PaIn and weakness in shoulder after soft tissue mobilization #76291Nathanael AlexanderParticipantYeah my man, you should never force it too much as you stated. dont go into the pain cave probably 5/10 on the pain scale is the maximum you should do as someone new to soft tissue mobs. With time you will feel whats “good” pain and whats not so you can experiment with the maximum 7/10.
If you never did such things maybe start with a softer foam roller and yoga tuneup ball, or even a tennis ball , not the lacrosse ball, gemini, battlestar and the harder items. With some mobilizations you can just use the wall for a while even tho its not the same because you cant just relax yourself into the ball that much and you have to be conscious about your posture which is sometimes hard when you are a newbie and experiencing pain. With the minority of the mobs wall works better.
One thing that you have to make sure is to always breath consciously. Deeply in to your abdomen then let it go( reading again the diaphragmatic breathing part in SuppLeo cant do harm 😉 ). Without proper breathing technique you just make the soft tissue work useless. Some visualization clues are good too like imagine yourself sinking into the ball with every exhale try to relax that specific area etc.
So my recommendation:
1. use the rule pain <6out of 10.
2. use softer items for a while
3. make sure you use proper breathing technique
4. use visualization01/15/2016 at 2:18 am in reply to: PaIn and weakness in shoulder after soft tissue mobilization #76289Nathanael AlexanderParticipant1.Injury/surgery background?
2.What did you exactly do that caused you pain?
3.How long have you been experiencing pain?
4.How did it start(sudden pain during the mob, pain that started after you finished it? etc) What pain is it on a scale 1-10?5.How do you experience weakness? How long have you been experiencing weekness after the incident?
I am not qualified enough(yet!) to give u answer ,but I think these are key questions to ask, and you can get answers from other people easier.
Cheers
Nathanael AlexanderParticipant“My rehab from injury ” I meant my rehab from the arthroscopic surgery.
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