قالب وردپرس درنا توس
Home / Fitness and Health / Men's Mobility Exercises By MobilityWOD Creator Kelly Starrett

Men's Mobility Exercises By MobilityWOD Creator Kelly Starrett



Try it now: Get off the couch and sink into a full squat with your feet flat on the floor. Stay there for 10 minutes.

Physiotherapist Kelly Starrett will not really be fit unless you can. This simple challenge released on YouTube eight years ago by Starrett, the owner of a San Francisco CrossFit box, fixes a fitness weakness that most men ignore. She is an example of his philosophy.

Starrett preaches that training should bring more than chiseled abdominals and bulging biceps. He wants the gym to restore mobility – that's the raw range of movement that modern life, computer work, and commuting takes daily from us. Classic exercises alone can not fix this. That's why Starrett talks about foam rollers, recovery balls and VooDoo dental floss as often as he mentions kettlebells and dumbbells. That's why he has released this squat challenge. "I thought, how come that nobody has a basic understanding of how their body works?" He remembers. "So I decided to make a video every day for a year. I wanted people to focus on mobility 1

0 minutes a day. "

A Radical Premise: According to Starrett, the purpose of training is not only to become thinner or stronger, but also to restore normal physiological function. "That means you can put your arms over your head without having to warm up," he says. Gaining more mobility will give you a foundation on which you can build more strength and superior athleticism while protecting yourself from injury.

"Practice does not make perfect. Exercise is permanent."

Now Starrett works with sports teams and elite military units. He also founded StandUp Kids to fight childhood obesity. And on his MobilityWOD website, he publishes challenges and tips – including the knee flexion test – with the goal of helping boys set goals and achieve goals to improve their movement. Essentially, it quantifies mobility. "I create training tools and exercises for busy people," he says. "With these tools, you can refine your movement, making you feel better in the gym and in everything you do."

Starrett escaped this feeling in his younger years when he was a world-class paddler on the US canoe team. At that time, like everyone else, he was so little interested in mobility that he made fun of a friend who stretched out in front of exercises and events. "Who cares when you're young?" He says, "I'd never stretched before and had tons of back and shoulder pain."

All of this pain led to a nerve-root problem in Starrett's neck doctors had trouble solving. And that made Starrett pursue his own answers – and uncover the benefits of easy mobility. "When you give boys postural exercises, they can eliminate their movement problems so that many common injuries never occur," he says. This is more important than ever in today's workplace, as your body is often placed in awkward positions that interfere with good, clean movement.

Four modern movement disorders – and how to solve them

  image = "image" class = "Lazyimage Lazyload" data-src = "https://hips.hearstapps.com/hmg-prod.s3. amazonaws.com/images/mh0917-fea-sta-01-1563303662.jpg?resize=480:*"/>[19659011lightboxesJoseMandojana</span></p>
</div>
<p class= Today's "problems" rarely require complicated fixes All you need to do "Exercise Do not Master, "says Starrett." Practice makes perfect. "

Do you crouch like a gorilla?

Think about how much time you spend sitting in these long hours, at home or at work Starrett worries about monkeys holding your body in a stooped posture: your shoulders are rolling forward and your back muscles are weakening as your hip flexors tighten and loosen up your glutes and thighs.

The fix: Spend just a few minutes a day doing two moves – the sofa stretch and the deep squat (see pictures above), you can just keep noodling, "says Starrett." Just play around with these positions and you you will feel comfortable in these ranges of motion. "

Do you stand like Donald Duck?

Grab a selfie of yours, standing sideways in the mirror. Do not try to get straighter than natural and comfortable. Examine the photo. If you are like most men, your shoulders will roll forward, your back will be bowed and your feet will spread like a duck. That's no way to go through life, Donald.

The Fix: Stand with your feet forward. Starrett says that it can be helpful to screw your feet into the floor and squeeze your butt for two seconds while simultaneously aligning your hips with your spine. "Your back should be flat, belly-tight and head-neutral," he says. From time to time, place your hands on the chest for a moment to make your shoulders feel comfortable and stable. Remember, exercise is permanent. So try to do this every time you get up. This should be at least one to five minutes for each hour you sit.

Do you drive like Miss Daisy?

The same problems that plague you at a desk can arise when you sit behind the wheel of your car, unless you can not get up and do Starrett's exercises on I-95.

The solution: Do your best to sit with a "well organized" upper back. One way to do this: When you get in your car, turn your palms up and away from your body as if you want to hug someone. "They wrap up the shoulder capsule and organize the rotator cuff," says Starrett. Now your shoulders are more organized and your chest feels more open. Try to maintain this during the ride. In addition, increase your seat as high as possible without touching the car roof. This makes it easier to keep the spine straight.

Is your warm-up soft?

Conventional wisdom advocates foam rollers to loosen up before training, but Starrett claims that this is not a proper warm-up. It relaxes your muscles, what he says, before you train is not what you want.

The Solution: Save the soft tissue work for after training or even better, 10 minutes before training to bed. "It's easier to get used to, then," says Starrett, "and if you relax your muscles, you can actually fall asleep." To warm up properly for your next workout, make low-intensity movements that mimic your workout, jump around, and shake off your limbs. When you do that, blood flows to your extremities.

Three for the home track

  image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg -prod.s3.amazonaws.com/images/ mh-starrett-4-2-1563302439.jpg? resize = 320: * "/> [19659011[Deskbound(2016)byKellyStarrett</span></p>
</div>
<ul class=
  • Hip Mobilization
  • Get on all fours and shift one leg backwards Apply all of your weight to the other leg with your hips above your knee.
      • Over-the-top stretch
      • Screw your hands to your desk Forward until your back is flat.
        • Shoulder extension
        • Insert one Arm just behind your back, hand just below shoulder level, away from arm.

      Source link