Icecold's mobility thread

Somnambulist · 28 Nov 2013 at 20:50

Current mobby problem - want to front squat, find rack position hard (collarbone crushing fail). Resting on delts looks easy when you have boulder shoulders. Oh well, work on dat rotation etc.

LiE · 28 Nov 2013 at 23:01

Delvis said:
What is a healthy range of internal shoulder rotation? Pics please

I believe full range is when you can do the following; laying on your back with your shoulders pinched back, arm at a right angle, internally rotate your arm so that your palms are touching the floor, avoiding your shoulder coming off the floor.

http://2.bp.blogspot.com/-8MUxVVbFsNc/Ub2aRgwEtYI/AAAAAAABkoY/se_fZrogXJM/s1600/DSC_2114.jpg

Delvis · 29 Nov 2013 at 09:11

NOICE.

I can get my right arm (eventually) to touch the floor while on my back, hurts though and requires a fair whack of time. Laying on my side however....Lord have mercy.

duvet77 · 2 Dec 2013 at 12:59

icecold said:
Updated this post:

Dealing with flat feet/collapsed arches/over pronation

A few of those links are dead.

icecold · 2 Dec 2013 at 14:03

Fixed

duvet77 · 2 Dec 2013 at 14:52

nice one.

Fireskull · 3 Dec 2013 at 10:50

I have been getting a lot of pain in my groin/adductor area when squatting recently, any specific things to try or just search MWOD for groin / adductor stretches?

Deception · 3 Dec 2013 at 11:24

Superfrogs

Delvis · 3 Dec 2013 at 12:51

Adductor stretches, noice.

Roll them (hump the roller basically)
Russian baby makers may help? Otherwise sit in a ATG squat and push knees out.
Or possibly something like this

There is a better video somewhere on how to do the above one a bit more aggressively. If you've actually strained it though I'd hold off before doing anything

Fireskull · 3 Dec 2013 at 13:19

Yeah I do the stretch above and the Russian baby makers, I guess I just need to do them everyday for a few weeks and see how it feels.

No i don't think its strained, as I haven't squatted for a week and was still painful doing squats again last night.

Going to try the superfrogs too, looks dodgy

Its my bad leg too, the one full of metal so it always has plenty of problems

Delvis · 4 Dec 2013 at 21:10

I need a hand on how to do internal rotation to my shoulder whilst on my side, I cant work it out.

Rather not damage myself too

mrthingyx · 4 Dec 2013 at 21:58

Google "MWOD Internal Rotation" and try not to scream.

Barbell smash brings tears to my eyes with the memory of how bad my delt tissue was (and still is)... :eek:

Delvis · 5 Dec 2013 at 10:49

mrthingyx said:
Google "MWOD Internal Rotation" and try not to scream.

Barbell smash brings tears to my eyes with the memory of how bad my delt tissue was (and still is)...

Ta.

BennyC · 5 Dec 2013 at 12:23

There is a safer way to do the internal rotation stretch mentioned above. Think it involves a lacrosse ball in the back of the shoulder with the arm pulled across the body. Might be for something else though...

mrthingyx · 26 Dec 2013 at 09:07

I do up and down all the time... :confused:

But then, I don't have Kstar's book, and I treat his as one opinion of many.

Whatever woeks to achieve my goals, rather than a fixed philosophy/approach.

mrthingyx · 26 Dec 2013 at 10:00

Grab a plastic cooking sppon, bite down hard and couch stretch like a boss.

Scream -whilst optional - is probably not going to be a conscious choice anyway.

icecold · 26 Dec 2013 at 13:53

Work on both ends (proximal quad/hip flexor, distal quad) of the couch stretch separately and then put them together. Forcing the position before you can, for example, maintain lumbar position won't really help you in the long run.

Kelly isn't against smashing parallel to muscle fibres, he just wants people to be aware of the efficacy of doing it perpendicularly too.

Whilst it's always good to question things and keep an open mind, Kelly is currently one of the most well rounded and knowledgeable guys in the world when it comes to mobility/fixing yo ****. If he says something, it's always good to understand why he's saying it.

icecold · 26 Dec 2013 at 18:32

There is a video where Kelly talks about what I'm suggesting. Essentially, doing the lunge portion of the couch stretch without your knee flexed is a good way to kit the high (proximal) quad and hip flexor bits, and working on a similar position with less hip extension and working on knee flexion is a good way to hit lower quad around your knee.

duvet77 · 7 Jan 2014 at 22:10

When do you guys do foam rolling etc in relation to your training? I.e foam roll legs before training legs, or after?

Djdom56 · 7 Jan 2014 at 23:20

Whenever you can ultimately. It can be done briefly as part of a warm up but this won't have a very big affect in terms of improving tissue quality. If you are aiming to solve tissue related problems by doing soft tissue work then it is best left until you are away from training, when exactly that is doesn't matter too much, however there is some research pointing towards soft tissue work releasing certain chemicals in the body that are linked with winding down and relaxation so some people say it should be done in the evening before bed.

I still vote whenever is possible for you but just be aware it will change its effectiveness.