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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Tom MatchinskyParticipantBen
I think the Bow Tie is a fine piece of equipment and when used in the context of working on solving the entire problem around your shoulder position it can be and effective adjunct to your training. You don’t want to end up in a situation where you rely completely on it to make you feel better for a little while and never actually do any work to keep your shoulders in a more optimal position when it is not on. I have not purchased his official version yet but have done the self version with the voodoo band to myself and patients over the last year or so with good results on top of a comprehensive plan of attack.Hope this helps!Travis JewettMWOD StaffTom MatchinskyParticipantGeorge,
Start with compression (with a voodoo band or something similar, available on the MWOD site under the gear tab if you don’t have one) and apply about 50% tension starting just above the knee cap and work up toward the hip 3-4 inches. Don’t leave any spaces in the wrap, make sure to get a decent overlap. Then just move the knee through flexion and extension for a couple minutes and then take the wrap off and move it for a couple minutes and then repeat. You can probably do this 4-5 times a day in the initial phases of the swelling. If you have access to a MarcPro or something like that it will also help keep the swelling down, they come with instructions on where to place the pads.If you don’t feel you are making any kind of significant improvement in 2-3 weeks check with someone locally, PT or MD or otherwise and see if they can offer any extra help. Look at the free MWOD list on this site and look for a practitioner near you. As always, you can contact any of us on staff, I believe our emails are in our bios, and we can maybe offer more help through a skype consult.Cheers!Travis JewettMWOD StaffTom MatchinskyParticipantI think it is best to do a mix of sitting and standing. It is not that sitting is terribly evil, it is necessary for a rest from time to time. The problem is really more about being sedentary. For me it is best to at least find a position either seated or standing (or leaning on a stool) where at least your book is in a position where you don’t have to flex your neck and look down for extended periods of time. Just make sure to always be changing positions and places you read every 30-45 minutes. I like to take timed breaks where I do a couch stretch, hollow rocks, or some medium weight KB swings for a few minutes.
Cheers!Travis JewettMWOD StaffTom MatchinskyParticipantArthritis tends to respond well to some kind of joint traction and maybe some compression with motion. You may also be able to get relief with some kind of scraping tool around the base of the thumb. Are you familiar with Graston or hawk grips? You can get a similar enough stimulus yourself with the handle of a butter knife and some lotion.
Given your job the scapular pain may be related to tight anterior shoulder muscles as well (some of them attach to the front of the scapula and can keep it from gliding in all its planes of motion) make sure you are doing some kind of muscle release for the front of the shoulder along with around the scapula, rib cage and thoracic spine.
Travis
MWOD StaffTom MatchinskyParticipantAs you do the drills and stretches Kaitlin suggests it is also good to add in some weighted walking lunges challenging your mid line in different ways (holding dumbbells by your sides, in the shoulders, or overhead) and the same with some Bulgarian split squats. Go slow and controlled, the load will help pattern in change along with running.
Travis
MWOD staffTom MatchinskyParticipantSomething in your training is giving you sensitivity in flexion. It’s either something you are doing too much of or not enough of. Low back pain is never an isolated incident it is typically an accumulation of many factors. It is never as easy as “where should I stretch or put the lacrosse ball?” I suggest getting an evaluation by a PT in your area, check the MWOD list, who can do a thorough history and exam of you specific pain triggers and help you develop a plan. Until then it is best to stay out of the flexed positions which are aggravating you as best you can to desensitize the movements to the pain response and work your back in positions that don’t aggravate it. This is also a good time to add in farmers carries or suitcase carries (just holding one heavy dumbbell) to start working your spine in the frontal plane.
Travis
MWOD staff03/12/2015 at 12:25 pm in reply to: ACL surgery creates increase stability = leading to pain? #75852Tom MatchinskyParticipantBox squats at or slightly above parallel are crucial with anyone coming off knee surgery to get them in the habit of loading the hips properly and taking any shear moment off the knee. She needs to keep the shins as vertical as possible. Soft tissue work should revolve around the TFL in the hip and cleaning up any stiffness in the quads and hamstrings as they feather into the IT band. Voodoo floss above and below the knee, don’t go directly over knee cap.
Tom MatchinskyParticipantThoracic flexion/extension and rotation set the stage for the shoulder to work properly. You have to clear any restrictions at the spinal level before you can really see what is happening at the shoulder and that is why they have you doing those correctives first. The fact you don’t extend and rotate will in the T-spine could be why the shoulder feels “ugly” at the spur. The lack of T-spine motion isn’t allowing for room for the shoulder to move through a proper ROM. Otherwise check through the free videos on the sight, there are hundreds or more about the shoulder.
Tom MatchinskyParticipantCheck her pelvic and thoracic position and breathing mechanics. If she gets into an over extension fault, bad things are going to happen. Especially if it seems to happen at exactly the same time every time, makes me think positional error. Would also explain her high hamstring issues.
Tom MatchinskyParticipantA couple of things. If you really look down like that when you squat you will lose lower back position at the bottom. If you turn your feet out that far it becomes difficult to created the torque in your hips necessary to keep your lower back in position. I also feel the times you stopped higher you were just below parallel which is all you need. Don’t get to caught up in going ass to grass. It is hard to see your breathing but if you are taking your breaths before you descend into your chest and not into your diaphragm and abdomen, you will lose spine position at the bottom of the squat.
Tom MatchinskyParticipantMost sternum pain in ring dips and push ups is people lacking internal rotation in the shoulder and they default into an internally rotated position when they start the dip. This puts the pec in a shortened position and pulls on the sternum. You also have to make sure you address any stiffness in the thoracic spine as well. Check the site for videos on how to clear these things up. It may also be a technique issue where you aren’t setting up correctly before you descend into the dip or push up. In the ring dip, the palms should be facing almost forward when you are at the top of the move. A lot of people have their palms facing backwards at the top, which would be a set up error and it will be impossible to not put all the load on the sternum during the decent.
Tom MatchinskyParticipantAnd maybe push the knees out more in the squat position and try and get your torso a little more upright before you start to press. If you have too much forward lean your thoracic spine can’t go into any extension and your shoulder will never work right.
Tom MatchinskyParticipantGo lighter, don’t lift with your neck and focus on keeping the hand in a position so it looks like you are swinging a hammer. I can’t say for sure if you have a mobility restriction or if you are just doing it wrong. When in doubt, less weight, focus. You need to start in a position where your hand is a little more outside your shoulder. While some of the mobility stuff may be important, it could just be a motor control issue that needs focused practice.
Tom MatchinskyParticipantDepending on where you live, Roop is great, San Diego the MobilityWOD team has Theresea at MovementRX, Danny at Athlete’s Potential in Atlanta. Sean in LA, Dianna in Petaluma. If you are desperate, I am located in the middle of nowhere in Iowa!
Tom MatchinskyParticipantI’d point you towards the second option with the band. I think it gives you more room to freestyle around. Either in the armpits like the photo or you can put it around your butt as well.
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