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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.
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
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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.
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Like many of these things, big claims are made to get your attention. While there is good success with the system based on neurologic reflex points on the body (I’m not totally familiar with it but have been looking into going to a course to get better insight), it likely has it’s place to prep the nervous system for training but isn’t going to replace a few minutes of focused and intentional mobility and position work every day.
Make sure your training also has plenty of movement into all the end ranges of the body during the warm up and that it has carries, single arm carries, side planks, regular planks, and stir the pot (look it up from Stu McGill). You can’t just mobilize and expect it to go away and or go away and never come back.
Peter
They are absolutely connected. If the Thoracic becomes extremely kyphotic many times we will see an exaggerated lordosis. The body will make lots of compensations so you can continue to see straight ahead. Glad to hear you are making changes in a positive way!
I’m going to go with don’t worry too much about it. What are you going to do about your Morton’s toe? All you can do is work the foot an ankle as usual and train within your current capacity. People get stressed out when they see these kinds of things.
I will echo Kaitlin here. See someone who can guide you to a solution and not someone who is just looking to see you over and over again. We can not diagnose a problem over a forum.
Lenn
Step one, make your feet symmetrical, bring the heel of the right foot behind your toes more so it straightens that foot out a bit. Step two, get your hands all the way around the bar and don’t let your wrists flop back so much. Step three, actively rotate your elbow pits up to the sky a bit, you don’t have to exaggerate external rotation but you are going to need a bit more than you are displaying her. Step 4, practice from the bottom up, have someone hand you a bar in the bottom and help you into position and then hold for a few seconds and stand up. You can also lie on your back on the ground and get yourself into the bottom position against a wall and hold the bar overhead in the snatch grip for some breathing and end range loaded mobilizing.
Work on shoulder extension and shoulder external rotation, especially with your arms at 90 degrees to your body. Look up wall glides. Soft tissue work for the deep layers of the anterior shoulder and biceps smashing as well.
As a general statement they should try to walk with their feet fairly straight ahead. The most important part is they need to understand how to keep a strong arched and flexible foot. When people turn their feet way out whether it be fore some anatomical issue or not they tend to destroy their feet because they are not working in a favorable position. If someone focuses on it over time there is no reason to think their body won’t adapt. Time is the biggest factor.
You will never see permanent improvements in how your body moves if you don’t also train with weights. Go with dumbbells and kettlebells as they allow you to move freely without being fixed to a barbell. Lifting weights doesn’t have to mean barbell. The body works by you improving a position and then using any changes you have made with some load and tempo. The biggest mistake people make is stopping training for a long time to just work on mobility. It will not get you where you want to go. You have to train within your current capacity.
Not every person on earth is going to end up looking exactly like Kelly when he squats no matter how much time they spend mobilizing. If it hurts your knees to have your feet that straight then turn them out a little. We have been very clear at MWOD there is a window between straight ahead and about 15 degrees of turnout where you can still get the most hip strength and power. The important part is don’t let your feet collapse and or ankles collapse in. Focus hard on that and just squat as deep as you can. Surely look over the book and work on limitations in the ankle and the hip but don’t also get caught up in wanting to look exactly like someone else.
If you are following along with the daily MWOD and doing a dedicated strength training practice with bodyweight I don’t feel there is any need to add in extra static stretching after your workout unless there is something that specifically feels tight after a particular session.
You have to start by maintaining a very stable arch in the foot. Your foot collapses and your hip and knee come in. I start all people I see with these types of movement issues with box squats and only going as low as you can while maintaining a stable arch in the foot and the knee tracks over the 4th and 5th toe. You have been given new range and have no control. It is a process but that is the best place to start.
The paradox is smart training is actually what is going to get you better. You have to find anything you can do that is not super irritating and start getting to work. If I have people at my clinic with back issues we start with sled work and carries and basic breathing and bracing drills and go from there.