Hey Flexy Ones,
Congrats on your continued obsession with performance.
Today’s Mwod is about opening up your hips with your back supported on the floor. Supporting the back in this way changes the mobility stimulus a bit and allows us a new take on the old dirty performance-vampiring tight business.
I’ve also included a nice bit of neural mobilization to keep your high tension wires running well through your beefy meat tunnels (what?). I’m talking about a quick fix to loosen up and restore motion to your nervous system through your back and arms. This is a bit of simplification, but many of the down stream elbow problems we treat in athletes have a neuro-dynamic component. That is, it’s possible to actually have pain and dysfunction that’s caused by, or has a component of poor nerve slidability. This is one of the reason why we want to keep the “fuzz” at bay, stay hydrated, and use dynamic warm-ups like leg-swings.
So spend a minute in the nerve flossing position above and see how you feel, especially before you go all crazy full snatch.
Test: Bottom position of snatch balance/full snatch
MWod: 2 min with leg press mob
2 min each leg figure four on the wall
2 min each straight leg door frame hammy
Retest: Kill your Pr in the schnatch
Kstar
14 Responses to “Episode 52: Up Against the Wall, Snatch Prep and Nerve Gliding Too!”
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Hey Dr. Starrett,
Your blog is epic — thanks so much.
Can anyone help refer me to a post regarding restoring ankle dorsiflexion and overall mobility?
I have had tons of type-III sprains in both ankles, and while I have very open hips, my vertical shin squat depth is definitely limited in that regards.
Anyone can shoot a link?
j
Hey, I ran into some shoulder complications a while back through capoeira, rings, and handbalancing. I'd been unable to do even maintenance work for several weeks, and I kept trying to rush myself through the process, and reinjured myself multiple times.
After placing the lacrosse ball between the scapula and spine as you suggested, and working up and down along the scapula, I noticed a major reduction in pain. Coupled with the internal rotation exercises (supine and using the opposite hand to pull), I've made more progress in one week than I have in 2 months. I'm also much more attentive to my posture (I used to think I was making an honest effort by over-extending my back, but I realize now that I should have been striving for neutrality).
Anywho, just wanted to share my gratitude. You have a great project going on here. I've just gotten into a ph.d program in exercise physiology, and I think this blog is definitely influencing how I'm looking at performance, and the direction I want to take.
Random question, in this video I see this longish green and white stripy roller that I've seen before and never knew where to get. Anyone know what it's called and where I can get one? (it's in the bin by the back wall)
Natalie S. Check out http://www.tptherapy.com/ it is where I got mine from. I believe it is called the TP Quadballer. Hope this helps
Smacking my hand on my forehead.
Why didn't I think of stretching my hamstrings using a doorway like that! Much better than using a skipping rope or towel.
@Jason
Take a look at these:
From the precursor to the mobility WOD project
http://mobilitywod.blogspot.com/2010/09/runners-legs.html
On the mBlog
http://mobilitywod.blogspot.com/2010/09/runners-legs.html
http://mobilitywod.blogspot.com/2010/09/heel-cords-of-cheetah-achilles-well.html
http://mobilitywod.blogspot.com/2010/09/episode-29-use-your-tv-to-time-your.html
http://mobilitywod.blogspot.com/2010/09/episode-30-partner-heelcords-safeword.html
http://mobilitywod.blogspot.com/2010/09/episode-39-usaw-oly-prep-some-new-hip.html
The first few contain the meat of the information, the rest are variations on the theme. Any of them would help you.
Water intake-
1/2 bodyweight (lb.) in ounces + 1 quart
At work today-
Spent 5:00 in the squat while reading during a break.
Spent some time "flossing" with the supine/pronated hand thing
After work-
10:00 in full squat
Spent some time massaging sore forearms with lacrosse ball.
After dinner-
5:00 "squat on the wall"
2:00 per side figure 4 on the wall
2:00 per side handheld stretch through the doorway*
5:00 foam rolling (pressure wave) and lacrosse ball release on legs
Arch mashing on the ball while I posted this
* – this gave me some valgas knee pain on the left knee.
Thank you Hattie!
Really liked today's Mob WOD by the way, it wasn't too painful for me but it felt like a really good stretch post workout. Love the doorway/wall hamstring stretch. Fun!
Metric,
Thank you!
best,
j