Icecold's mobility thread

Freefaller · 10 Jan 2012 at 14:43

This is the mobility work I do now before sessions:

upper body mobility:
IT Band (I need to do this even with upper body - so tight)
Hip Flexors
Glutes (piriformis)
Thoracic Spine
Shoulder (Infraspinatus)
Pecs
Lats

All the above with foam roller or hard ball

Shoulder disolacations (use a band for this)
Pec mobilisations
Scapula push ups
Scaupla wall slides
Bent over YTWs
Thoracic extensions
Divebomber push ups
clap push ups

Lower body:

IT Band
Glutes
Hip Flexors
Thoracic spine
Adductors

All the above with foam roller

Fire Hydrants clockwise and anticlockwise
Mountain climbers
Thoracic extensions
Squat to Stand
Lateral squats
Wall squats
Bridges
Medicine ball slams

Delvis · 10 Jan 2012 at 14:47

@Freefaller

Must spend an hour doing that before the weights session

Slacked off some of my usual mobility things. I did these the other day before squats:

Certainly some tightness there so will keep doing them.

I usually ram a ball in to my scapular as this always seems to get some knots in it

Freefaller · 10 Jan 2012 at 14:55

10mins. Better spent then stretches or anything else. Helps loosen up and get the cns ready for punishment,.

Delvis · 10 Jan 2012 at 15:04

Freefaller said:
10mins. Better spent then stretches or anything else. Helps loosen up and get the cns ready for punishment,.

True.

Where do you do it? In the middle of the gym? I'm always a bit odd about things like that

It's my self-conscious side showing

Freefaller · 10 Jan 2012 at 15:14

On the mats they have with all the foam rollers and mobility equipment

icecold · 10 Jan 2012 at 15:14

Excellent warm ups FF! I'd recommend "no-money"s in that mix too. It turns out the IT band is something that's always going to hurt when you roll it, and eventually it won't get any looser on it's own. Try giving your TFL a hammering, that with general hammy/quad soft tissue work will see the whole system working better.

Found a mostly relevant video:

Do what he's doing to his VMO to the lateral insertions of the quad too.

welshdragon:
Good news about the foot. Do the ankle/knee rehab exercise I posted a couple of posts up anyway, it's important to build some stability. In terms of working out a stretching/mobility routine, decide you're going to dedicate x amount of minutes per day/every other day and start at your knee and work out. By the end of that you'll know yourself where you're tight and be able to work on it.

Delvis:
How to know if you've got a dropped arch? Diagnosis goes like this:

Do you have a dropped arch? Yes? Ok then.

http://www.painfreewalking.co.uk/flat-feet-overpronation.html - ignor any advice given here
http://en.wikipedia.org/wiki/Flat_feet

icecold · 10 Jan 2012 at 15:15

Delvis said:
True.

Where do you do it? In the middle of the gym? I'm always a bit odd about things like that

It's my self-conscious side showing

There is a small side of me that relishes the looks I get when doing ridiculous mobility stuff

Freefaller · 10 Jan 2012 at 15:38

I get funnier looks when doing GHRs!!

Skillmister · 10 Jan 2012 at 15:45

You should come to my gym, you get funny looks doing squats and deads

Delvis · 10 Jan 2012 at 16:22

icecold said:
There is a small side of me that relishes the looks I get when doing ridiculous mobility stuff

Haha, yeah true.

Thanks for the links, will look shortly

EDIT: Well, my right foot has the pointing in thing I think...

Probably just screwed, doesn't helped the fact that I used to wear flat soled shoes for most of my life, and still do really

Delvis · 10 Jan 2012 at 18:04

Ahhhh man, noticed it even more now while doing the shopping

Anything I can do to correct this? Or is it a case of buying shoes and getting some foam filler things?

icecold · 10 Jan 2012 at 18:40

I've posted stuff here I'm sure... search for pronation or collapsed foot or something.

If you don't find anything I'll give you something later.

Delvis · 10 Jan 2012 at 18:43

icecold said:
I've posted stuff here I'm sure... search for pronation or collapsed foot or something.

If you don't find anything I'll give you something later.

Thanks, will look now

Didn't see anything directly by the way

fire_munki · 13 Jan 2012 at 11:17

Can anone suggest a size foam roller? There's a whole bunch of different ones on Amazon, needs to be Amazon as I have a gift card.

Skillmister · 13 Jan 2012 at 12:26

I have the 66fit EVA 15x45cm and its plenty big enough

IIRC the EVA ones are the ones to go for as they are made out of a better material so they don't change shape over time.

fire_munki · 16 Jan 2012 at 14:16

Got my roller today. Since I've bust my ankle I'll spend a week just getting the kinks out and working on my poor mobility.

fire_munki · 16 Jan 2012 at 22:19

I get pain when I'm climbing and have to bridge, if you don't climb think standing up and doing the splits if you're in a corner.
The sort of move the climber is doing below:

The pain isn't on the inside but just on the outside. From my reading I think its the TFL muscle. They used to be very tight around there when my sports pyhsio was giving me massages.
Does any one know of good stretches for my hips?

currantloaf · 19 Jan 2012 at 00:44

Finding them shoulder mobility movements on the first page of particular use as I have extremely bad posture and I have started to notice it in bench press exercises. Thanks for the info Icecold!

icecold · 19 Jan 2012 at 01:43

Glad you're finding it useful

fire_munki, try simply doing some soft tissue work on your TFL. So roll around on a lacrosse ball or on a foam roller. Then try some of the stretches that have already been posted for your anterior hip.

fire_munki · 19 Jan 2012 at 10:53

Cracking cheers, I've been slowing working them. Found a couple streches, might as well use the no running, climbing time productively.