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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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The Ready State helps everyday athletes enjoy better movement, agility, and strength — with less pain and more protection against injury, especially as they get older.
Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
I wouldn’t get too worked up about it. I don’t think it adds real significant benefits beyond normal consistent work.
Butt winking, especially if you can squat fairly deep, is typically a motor control issue. Your breathing and bracing strategy my not be ideal and you may be trying to squat deeper than you need to with weight. Look back at the episodes Kaitlin suggested and take a look at your stance and depth. The human body, at the very end ranges of a squat, is meant to have a butt wink for pooping. If you are squatting with a bar (front, back, overhead, etc) you only need to break parallel so don’t chase depth you don’t have control over.
Mark
Alex
After you decide to see someone (if you do) not training is the wrong answer. You have to continue to do something. You have to fill your training with as much movement (and some load) as you can that is not aggravating. Start doing things like hollow holds and dead bugs and look up the McGill 3. If your training up until this point has pretty much been sagittal (barbell work) you have to mix in training in the other planes. Some kind of non-aggravating rotational work and carries (sleds, sandbags, yokes) need to be a routine part of your training along with some single leg stance work. Doing nothing is not the answer, you have to find what you can do and do it.
This is likely a set up and technique related issue. These kinds of issues tend to happen in people who pull with a flexed spine and then fixate the bar overhead while they back is in over extension. There can be a lot that leads to this but start with making sure you understand how to brace your spine from the beginning and keep it in a good position the whole time. This probably means going back to squats and overhead squats and looking at how you do them. Then you can go see whats happening at the shoulders and upper back and hips and ankles. The snatch requires a tremendous amount of skill, mobility, and motor control. Many people do them because that is what the gym says to do when they should really be modifying the movement.
Take a look at what Eric Cressy does and look up Brett Jones if you are in the Pittsburgh area. He is an excellent ATC and strength coach. Eric has worked with more major league pitchers than you can shake a stick at and he has a passion for reaching back and helping the younger kids avoid the pitfalls he currently sees.
Continue with what you are doing, especially the things that you are finding helpful. You also need to look at your training and find things that you can do that you can progressively overload that don’t aggravate the situation. You have to figure out what you can do and work there as hard as you can and let your body reduce the sensitivity to the situation. Some of the big ones for this are any of the trunk work on the site, use as light a ball as you need, and making sure you get movement into the hips without aggravating your back. Thinks like deep goblet squats and sled work can be great here.
Heavy KB swings. Heavy sled drags and sled pushes. Slow and controlled tempo box squats to just at or just below parallel and only move through a range that allows you to keep your foot arched up, your ankle stacked over your foot and your knees in line with your feet and they don’t collapse in. If you have hypermobility you need to disregard activities that make you move super fast for now and focus on tempo and control until you feel more stable.
Don’t worry about getting more dorsiflexion. Given the mechanism of the problem, you likely aren’t going to gain much. It is best to do your squatting with load to a box that allows you to keep your heels down (even if it is above parallel, doesn’t really matter anyway) and load up things like deadlifts and heavy carries and sled work to improve leg strength, even subbing split squats is a good alternative. Don’t get caught up thinking you have to squat below parallel with a bar on your back to achieve your personal fitness goals.
Those are nebulus terms that don’t really mean much. The shoulder impingement is a by product of you not loading your shoulder properly and engaging the muscles the right way. It is mostly painful and restricted because your nervous system isn’t allowing you to move the shoulder into certain ranges because it gets a pain response and there is fear associated with certain moves at the level of your brain. You have to find ways to move the arm and strengthen it that are non painful and reduce the threat level your nervous system is interpreting and go from there. Start with things like arm bars, floor presses, partial get ups and hangs.
Avoid the injections. See someone who understands training and also has a certification in KBs and can teach you real arm bars and turkish get ups and presses. There is likely some reworking of how you are using your shoulder that is not being addressed that you could spend time on and work it out. Particularly learning to use your lats and teres major and create better rotator cuff activity through grip, traction and compression (farmers carries and the arm bars, get ups, crawls, etc..)
Michele
While an injection may cause a decrease in the pain symptoms (no guarantees) it doesn’t really solve any of the problems that are leading to you inflaming your bursa. Make sure you have a plan to correct whatever issue is causing the problem.
I second what Kaitlin says. Go find a provider to work with you on developing a solid plan to ease you into training. Look at the MWOD list on our site.