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Stretching and Mobility

choccyswag

choccyswag

Active member
Do you have any good mobility or stretches that you find ESSENTIAL day to day? The ones you can't live without (so to speak).

I'll start.. the hip flexor stretch! And a neck stretch called mckenzie stretch because my therapist said I have bad posture.

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I'm a fan of defrancos upper and lower body routines. Simple and covers a lot of basic mobility movements for people.
 
Grok squat (what I call it anyway) or the Asian squat, google images. Basically you're in the very bottom of a squat and you just rest there. You can get fancy with some additions but that's one of my main stretches for good flexibility/mobility.
 
Shasow said:
Grok squat (what I call it anyway) or the Asian squat, google images. Basically you're in the very bottom of a squat and you just rest there. You can get fancy with some additions but that's one of my main stretches for good flexibility/mobility.
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Haha I never heard of the term 'grok squat' before but i sure have heard of asian squat. i am part asian after all lol. and when I went to viet everyone squat like that in the streets.
 
choccyswag said:
Haha I never heard of the term 'grok squat' before but i sure have heard of asian squat. i am part asian after all lol. and when I went to viet everyone squat like that in the streets.
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Haha exactly. You can tell the mobility of ANYONE just by telling to get into that position. Most children can do it just fine.
 
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This is what i done to my lacrosse balls. mobilitywod taught me to do this and i call it my back tickler! because it reaches the back great and works out tightness in places i cannot reach otherwise.
 
It looks like mobilitywod has taught you how to handle balls pretty well.

What this thread about again!?
 
He has an upper body routine that pretty good too
 
actually the Limber 11 is pretty awesome, I used it for my squat sesh and it defs help with the movement overall. I haven't seen the upper back one but i'll youtube search it.

David147; like 'explosive' movement is that what u mean? my PT always gets me to move 'explosively' in warm up sets which activates the muscles on, which kindof makes sense to me.
 
choccyswag said:
actually the Limber 11 is pretty awesome, I used it for my squat sesh and it defs help with the movement overall. I haven't seen the upper back one but i'll youtube search it.

David147; like 'explosive' movement is that what u mean? my PT always gets me to move 'explosively' in warm up sets which activates the muscles on, which kindof makes sense to me.
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Short, explosive movements that target the primary movers of a movement are used to activate the nervous system before lifting. Like using lunge jumps or box jumps before squatting. But you want to keep the volume very low to avoid fatigue. Something like 3 sets of 2 and sufficient rest between sets. This is something you would do after a warm up and before your primary lift. Plyo-push ups would be a good one for a pushing day.
 
There's only two areas I roll out each day: calves and upper back. Think proximal to distal when it comes to attacking mobility. Upper body movements start in the upper back and lower body movements start in the calves.
 
A better way to do it is to get on all fours, open your knees, stick your arse up and you'll get a much better stretch/straightening of the spin. Bonus is you won't look like your constipated :006:
 
Lol oh come on. Do you think I'd tell you to get in that position just so I can picture it in my mind? What kind of guy do you think I am!!

Nah, truth is, it's both. It is better and the other one :) i do it myself along with my hanging and grok squat ha
 
Rodja, I've been meaning to ask you, what's your thoughts on kstar's stuff?
 
JudoJosh said:
Rodja, I've been meaning to ask you, what's your thoughts on kstar's stuff?
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Some of his stuff is helpful, but I've never been wowed by anything he's taught. I'm a much bigger fan of Donnie Thompson, especially since he understands the grind better having been a long time competitor.
 
KStar's just released the 2nd edition of his Becoming A Supple Leopard book. Worth taking a look at:

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I'd say his work is fairly essential for all beginner/intermediate level athletes who need an introduction to mobility & maintenance work.
 
Rodja said:
Some of his stuff is helpful, but I've never been wowed by anything he's taught. I'm a much bigger fan of Donnie Thompson, especially since he understands the grind better having been a long time competitor.
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Have you read Anoop's thoughts on him?
 
Rodja said:
I have not. Link?
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It seems the link between posture and pain isn't as simple as A=C. I haven't read much of the pain literature yet myself but it seems like an interesting subject
 
How long do you stay in this position?

Shasow said:
Grok squat (what I call it anyway) or the Asian squat, google images. Basically you're in the very bottom of a squat and you just rest there. You can get fancy with some additions but that's one of my main stretches for good flexibility/mobility.
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I hate that life has come to a point were you have to think about your stance while talking to someone..but that link is good and i agree with what he is stating.. IMO the biopsycosocial model of pain and the biopsycosocial model of medicine/healthcare is out dated due to the fact that peoples lives and routines have changed a lot..
 
I'm starting to think I am stretching too much. I noticed my hip flexors are a little sore when I squat on leg day.
 
JudoJosh said:
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It seems the link between posture and pain isn't as simple as A=C. I haven't read much of the pain literature yet myself but it seems like an interesting subject
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I am really confused by this! So is this saying that posture is not important, the way you sit is not important and there is no need to stretch or do anything for mobility? So what is he suggesting to do as the alternative?
 
AntM1564 said:
I'm starting to think I am stretching too much. I noticed my hip flexors are a little sore when I squat on leg day.
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Yeah it's good to build some time to recover around heavy mobility work. I won't do too much deep stretching / rumble roller action before squat day, but afterwards yes.

I consider it to be rehab work. I'll only do light prehab before squatting
 
jaces said:
to do more functional exercises like squats
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There's a phrase that has zero meaning and needs to die. How many people do you know that have zero issues when it comes to their squat? I have literally never met a person that doesn't have some daily mobility restriction when it comes to their squat.
 
jaces said:
I hate that life has come to a point were you have to think about your stance while talking to someone..but that link is good and i agree with what he is stating.. IMO the biopsycosocial model of pain and the biopsycosocial model of medicine/healthcare is out dated due to the fact that peoples lives and routines have changed a lot..
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You got it backwards. He is saying the biomechanical model of pain is outdated. The biopsychosocial model is the current one. The issue he feels is that people rely too heavily on the biomechanical and totally ignore the other
 
choccyswag said:
I am really confused by this! So is this saying that posture is not important, the way you sit is not important and there is no need to stretch or do anything for mobility? So what is he suggesting to do as the alternative?
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No, not at all. That is not what he is saying. What he is saying is that people like kstar are putting too much emphasis on the biomechanical aspect and linking it directly to pain and that pain is much much more complicated than that.
 
JudoJosh said:
You got it backwards. He is saying the biomechanical model of pain is outdated. The biopsychosocial model is the current one. The issue he feels is that people rely too heavily on the biomechanical and totally ignore the other
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yes no i know this , but this model is very complex and too many factors.. i study pharmasie and the healthcare one puts the feelings of the pasient before the welbeing of the pasient.. its stupid and much like most models its unpractical
 
I think you have to be really smart to be able to take everything into considerations. And even if you DID would the patient appreciate it? like if a dr says no, your pain is not that bad, the joint is fine you are just feeling moody, here is a psych to teach you how to cheer up. haha.. I wonder how the patient would react.

Its interesting though and I totally get how pain.. actually all the senses we have must be more complicated than just 'biomechanical'.
 
jaces said:
yes no i know this , but this model is very complex and too many factors.. i study pharmasie and the healthcare one puts the feelings of the pasient before the welbeing of the pasient.. its stupid and much like most models its unpractical
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That has nothing to do with what he is talking about
 
choccyswag said:
I think you have to be really smart to be able to take everything into considerations. And even if you DID would the patient appreciate it? like if a dr says no, your pain is not that bad, the joint is fine you are just feeling moody, here is a psych to teach you how to cheer up. haha.. I wonder how the patient would react.

Its interesting though and I totally get how pain.. actually all the senses we have must be more complicated than just 'biomechanical'.
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It's not that the pain is all in your head per se, and it certainly isn't helpful to tell someone in pain that it's all in your head nor do I think that's what the article suggested one does.

The takeaway for the coach here is that we need to be more cautious how we word things. If we tell someone that they have to a squat THIS way and any varation of that is a dysfunction that will lead to pain, well then we are creating the scenerio for the individual to feel pain. We are predisposing them to it. We must understand that optimal positions are 1)something we really don't know yet and 2)everyone's optimal movements are going to vary
 
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