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Choosing Mobility Exercises


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#1 Hillside Honey Badger

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Posted 14 July 2017 - 03:00 PM

I currently don’t do much mobility work apart from a little bit of foam rolling, so I’m looking to incorporate more mobility work into my routine, ideally in 10 – 20 minute slots that I could fit in before work, or in the evening.

I’ve been doing a bit of reading on this, and have been checking out Kelly Starrets youtube site etc, but there is so much info out there that I’m struggling to make sense of what would be most beneficial to start with. I’ve looked at a few full body routines ones on youtube that seem okay, but I thought I would tap into the fountain of knowledge in this forum for advice :-)

Does anyone have any good exercises / advice / youtube links etc for general mobility that would give me the most bang for my buck in 10 – 20 minutes? I am originally thinking full body, but if a lower / upper split or any other combination would be better then I’m all for it.

Cheers
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#2 Virtus

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Posted 14 July 2017 - 03:11 PM

I'm in the same boat as you; don't do a lot of mobility work and really should so I'm curious to see the responses here.

 

Since you mentioned Kelly Starrett I will throw my favorite out, the squat hip sequence:

 

Other than some random shoulder band stretches and foam rolling this is about the extent of my mobility work but it helps immensely with squat depth and I use it before I play hockey as well.


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#3 danduerksen

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Posted 14 July 2017 - 04:41 PM

My 2 cents. Decide if you want to actively increase/repair rom, or if you want to passively increase rom.

 

I was on the fence with mobwod for a long time. In the end the sessions seemed to involved. I have Kelly Starrett's book in my dropbox if I need to reference. All his original youtube videos are in an eo3 playlist too. Great information. The book is a good purchase, but I couldn't convince myself a subscription would be a practical investment. This is the active approach. 

 

For the last few months I've been subscribing to romwod. This is definitely the panther piss I needed to mix with my tiger blood. Extensive resource area. The choice to follow daily programming, a path, or individual routines. Can look up upper, lower, full body routines. Most have a choice for short or long routines. I spend 20-40 minutes before bed stretching (the wife has learned to accept this). Sometimes 5-10 minutes of foam rolling before I start stretching. My subscription is under $20cad/month, and worth every penny. This is the passive approach.

 

Both mobwod and romwod give you a free week trial. Can use this time to fully investigate what each has to offer. Exploit it. Take notes. Try out different routines and figure out what's going to work best for you.

 

On youtube there's too much garbage to sort through to find the good stuff. I've found mobileU (paleoethics) is a playlist with a bunch of good routines to follow. Tom Merrick has a couple good mobility/stretching playlists to check out. Other than that I've found it pretty much the same recycled crap.


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#4 mikhou

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Posted 15 July 2017 - 03:07 PM

I couldn't agree more about the amount of mobility information out there.  End of the day, I have found that Defranco's Agile 8 is something short and easy that I can be consistent with for lower body work.  Upper body work for me is mostly easy dynamic stretching, and more specific work in response to aches and pains.  However, even with Agile 8, I don't do it as prescribed.  I do the foam rolling portion of Agile 8 before working out then I do some dynamic stretching and light bodyweight work to get warmed up.  Then after my workout, I do the remaining 5 exercises of Agile 8 for lower body and then maybe 2-3 minutes of dynamic stretching for upper body.  It's made a huge difference for me, and I don't feel like I have to learn and do a bunch of other weird mobility exercises and keep up with the latest stuff out there.  Keep it simple, but keep it consistent.


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#5 Stu

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Posted 16 July 2017 - 01:10 AM

Like mikhou, I had good results with Defranco's Agile 8 for a time. Also with Kelly Starrets. He really opened my eyes to the world of mobility.

These days I use a routine from the Dirty Dan ( danduerksen ) playbook. A simple routine, takes 11 minutes. I really like it. 

Foam roll upper/lower back,  glutes, calves, hip stretch, deep squat stretch. I try and do this each workout.

OHP and bench days I throw in pass thru's. Always move the empty bar , put a little weight on , a little more and GO !

 

Fact is, I've yet to develop the discipline to MOB like I should.


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#6 Hillside Honey Badger

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Posted 17 July 2017 - 01:31 PM

Thanks for all the replies guys.

I will definitely check out all your links and suggestions. It sounds like romwod would be good for me to get a structured path to follow and it is at reasonable price, but I’ll check out the other suggestions everyone has made as well.

I actually have the Agile 8 saved to my phone, but have never actually done the complete session, so should really have tried that!

My problem up to now has been that because I am doing OMOB in my lunch hour it doesn’t leave a lot of time for mobility work and stretching, so I have been neglecting it. I have recently started foam rolling before bed, so I think I will use that time in the evening to get some proper mobility work in, and hopefully fit in a few morning sessions as well.
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#7 danduerksen

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Posted 17 July 2017 - 04:32 PM

B) Mobility is so hot right now. I started because of a back strain, and found that the deep squat stretch was the best way to get my hips aligned. I tried adding more stretching after workouts as a cool down, but hated the time crunch feeling. So I started foam rolling and doing my squats before bed as a rehab method. It's evolved into full stretching routines and less foam rolling now. I try telling the kids I teach that they should be stretching everyday (or at least every other day) to keep their toes and fingers attached to their brains. In the morning roll out of bed, touch your toes, hit your squat for a couple minutes, etc. Dynamic stretching to get the body ready to move and prevent injury. Static stretching to increase range of motion.


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Practice the basics as if they were advanced. That's the key to advancing


#8 MCR

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Posted 19 July 2017 - 10:34 AM

I did ROMWOD for months and it's great. A really nice routine to get into (if uncomfortable!) after dinner and before bed I found. As explained above it uses passive stretches but passive doesn't mean easy that's for sure. What it was good for me for was highlighting that I actually have weakness that need resolving so I took it upon myself to go and see a specialist in movement. 

 

I drove to another city based on a recommendation and saw the guy who does Eddie Hall (WSM 2017) mobility work who ran me through a series of tests and gave me a plan that was specific to me and my needs. I've been following this every day since and I'm sure things are getting better. Actually I know they are as I'm now using my glutes a lot more in exercises, I don't feel a hip shift when I squat like I used to and I'm a bit more mobile in the side of the hip that was completely out of whack. 

I'd serious recommend that you invest in yourself and get a movement assessment and plan done for you. ROMWOD and MOBWOD are both great and could be followed alongside but if you have any asymmetries etc they won't be helped by either programme. I've made more progress in the last 2 months than I made in 5 moths of ROMWOD. 

I do do additional sessions on top my own work (From MOBWOD or ROMWOD) as these only take 10 minutes or so but not every day and it all adds up!


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#9 Hillside Honey Badger

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Posted 20 July 2017 - 09:13 AM

I'd serious recommend that you invest in yourself and get a movement assessment and plan done for you. ROMWOD and MOBWOD are both great and could be followed alongside but if you have any asymmetries etc they won't be helped by either programme. I've made more progress in the last 2 months than I made in 5 moths of ROMWOD. 

 

Good the advice. I'm not sure what my options are for decent mobility specialists round my way, but I'll look into that. In the meantime I'll sign up for the free trial of Mobwod / Romwod and see what I think I can do from there. 


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#10 Hillside Honey Badger

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Posted 20 July 2017 - 09:17 AM

 

 

For the last few months I've been subscribing to romwod. This is definitely the panther piss I needed to mix with my tiger blood. 

 

I laughed out loud when I read this. Will definitely be using that phrase in the future!


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#11 mikhou

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Posted 20 July 2017 - 10:41 AM

Thanks for all the replies guys.

I will definitely check out all your links and suggestions. It sounds like romwod would be good for me to get a structured path to follow and it is at reasonable price, but I’ll check out the other suggestions everyone has made as well.

I actually have the Agile 8 saved to my phone, but have never actually done the complete session, so should really have tried that!

My problem up to now has been that because I am doing OMOB in my lunch hour it doesn’t leave a lot of time for mobility work and stretching, so I have been neglecting it. I have recently started foam rolling before bed, so I think I will use that time in the evening to get some proper mobility work in, and hopefully fit in a few morning sessions as well.

To address your last paragraph, even if you can't do your mobility work right after a workout, I firmly believe that something later in the day is still helpful.  So, yeah, take those ten minutes before bed and do something mobility related.  It's been worth it for me.


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