17

Not being able to do a heels-on-the-ground 3rd world squat is a major mobility problem in my opinion. If I were you, I'd do the following: Squat all the time. At least a half-dozen times a day, stop whatever you're doing and practice your third-world squat. Use a table or door for balance until you can do it without one. Spend some time down there. Tell ...


11

Your mother is in a seriously dangerous place, and this really is in the realm of nutrition and medicine more than physical fitness (as far as priorities go). Her endocrine, cardiovascular, muscular, and skeletal systems have to be off-the-charts bad. There's a good movie that came out recently called Fed Up: it lays out a lot of the more horrible aspects ...


5

In case you have not seen them, there are three sites on the StrongLifts page itself dedicated to increasing mobility. Shoulder dislocations Shoulder pec stretches Thoracic Extension on roller Of those I have only been doing the shoulder dislocations. Contrary to what the author of stronglifts says I would not recommend using a flexible band. This only ...


5

Think of the humerus as a lever. Top of the lever being the shoulder, bottom of the lever being the elbow.            As the bottom goes backward, the top goes forward:            Image source: Why typing annoys your neck, shoulders, elbows and wrists, and ...


4

Probably a lack of ankle mobility. You can use weightlifting shoes to compensate it, but that won't fix the problem, just allow you to squat in a safe position with your current mobility You should foam roll and stretch your calves. You can do deep squats for 2-3 minutes at a time focusing on your ankles (and add a plate or something under the front part of ...


4

In my opinion, stretching is not enough and should be accompanied by strengthening of the muscles that get long and weak while staying in bad posture for long periods of time. Doing a ton of rowing, hip extension, abdominal, chin tuck exercises is a good starting point. For only a minimal set of stretches, my choice would be: Thoracic extension stretch ...


4

Below is a list of popular yoga styles which are probably available where you live. But of course there are a million approaches to yoga these days so it's not possible to list them all. Also it depends very much on the teacher and how much personal assistance you can get. It's always better to go to a small class with a skilled teacher. Iyengar Yoga - ...


3

There's a good calf stretch you can do in sitting - loop a rope or towel around the ball of one foot, pull on the rope-towel to raise your leg until it's as straight as possible, and then pull as hard as is comfortable to get a nice stretch in your calf.


3

This is completely a range of motion problem. The tendons and muscle down your calf and into your feet lack necessary range to squat without lifting heels to release pressure. You look like you're keeping almost exactly a 90 degree angle. There are other exercises you can use to increase range of motion, probably continuing to squat and "force" range can be ...


3

The question of "how long" isn't really relevant because it is a constant progression. You can improve with each workout and even throughout a workout if you focus on form and mobility. Some tips to improve ankle mobility. Calf raises - before squats perform some body weight calf raises that stretch your calves (go below flat) Stretches - what worked for ...


3

The difference in flexibility vs mobility is flexibility stretching can keep your muscles flexible and elongated. For instance, if you do not stretch as a bodybuilder then you end up not being able to touch your toes or to reach behind your back, etc. Mobility training does not affect your flexibility but can help correct a curved spine, allow you to move ...


2

I have the very same problem. The reason for being unable to squat down for me without lifting my heels is the lack of flexibility in the area of the tibia bone(not sure what it is called in english). Anyhow try the following to see if flexibility is the problem for you as well. Go close to a desk/table or just anything you can hold onto as you are ...


2

Here's a link to some 'possible' issues with your squat: http://stronglifts.com/7-ways-to-keep-your-heels-on-the-floor-on-squats/ From what I can see in the video, it's probably a combination of glute activation and hip flexor. My recommendation would be to try goblet squats (http://youtu.be/QrVgpDOLlgM) and kettle bell swings (http://youtu.be/0_XjJjLc7NE) ...


2

Try the squat without shoes and if you cant get down or are falling backwards you might have to work on flexibility of the achilles tendon. For general squating flexibility gobblet-squats are great. http://breakingmuscle.com/kettlebells/how-to-do-the-perfect-goblet-squat For working on the achilles flexibility you should do some of these exercises: http://...


2

Mike Burgener (Level 5 Senior International Weightlifting coach) uses the cue "Show your armpits" at the top of the snatch, meaning, as you suggest, you should put pressure on the bar as if bending the weights forward. Also, you should always maintain active shoulders, meaning you use your muscles to lift the weight off of connective tissue. Shoulder blades ...


2

Are you capable of activating the muscles in your lower back? Because that's what will keep your back straight in such a position. You are basically hanging on your spine in the picture, which is especially bad when doing e.g. deadlifts, though you should avoid it here too. Also, the point of the stretch is not to reach the ground but to provide sufficient ...


2

"place your foot several inches from a wall. Now, try to move your knee forward until it touches the wall. If your big toe is 4-5 inches from the wall and your knee can’t reach the wall then your ankles are not mobile." http://blueprintfitnessatlanta.com/squats-why-you-cant-do-them-why-you-should-how-to-fix-it/ for improving your ankle mobility get a band ...


2

Your #1 would be an "analgesic effect". Kelly's theory is effectively "myofascial release". Have you seen this oldie-but-goodie video: https://www.youtube.com/watch?v=BnYdzaoMyQ8 ? Spina debunks the idea that foam rolling can achieve myofascial release. From your question, it sounds like Kelly is also throwing "nerve flossing" into the mix. Nerve ...


2

A good test of ankle mobility is to get near a wall and put your foot close to the wall toward it, with about 4 inches between your big toe and the wall. then squat and try to get your knee to touch the wall without lifting your heel. Do not let your knee cave either. Eventually your heel will lift up the closer you get to the wall. there is no gold standard ...


2

How should I train strength if I want to stay painfree and have good mobility? You should engage in progressively overloaded resistance training, following a program designed to build strength. Strength training shouldn't cause pain or loss of mobility, so the fact that you want to stay pain-free and have good mobility isn't relevant to this. Can you ...


2

If you are having trouble getting into a comfortable position, there are two things that it can be. Morphological (i.e. your body structure prohibits getting there), which there isn't much you can do or flexibility. Since you've indicated you have a limited range of motion (ROM), I am working on the theory that your muscular development is limiting the ...


2

In regards to that video: The woman speaking is aerialist and contortionist Haley Viloria. Look at this Youtube video at 1:08s and you will see that she is clearly hypermobile. She didn't have to earn that flexibility; she was born with it. I'm assuming you are an adult male with normal flexibility. If so, then your body works completely different ...


1

I do not think that whole body mobility is the best way to approach this. I would argue there is no such thing. Your total mobility is simply the sum of the mobility over all your joints and muscles. Instead I think you should try to identify exactly which joints and muscles are causing you problems and work on these. The other joints and muscles are ...


1

Your personal trainer and youtube videos are right, but all depends on context. Stretching will help you reach new range of motion, but at some time you body need to adopt to this new gained range of motion. And there is where strength training will help. Just don't overdo stretching before exercise, this can lead to injury. Do some easy stretches before ...


1

If you have 5 minutes here you go. Magic Note: This works - but this may not be addressing the actual issue as Eric said above.


1

Are you a hot bath kind of person? Sit in a hot bath for 3 minutes and try to touch your toes while sitting. Or if your gym has a sauna, sweat it out for 5 minutes, then try to touch your toes. Like anything, practice makes perfect, i.e., consistency. Another good way is to get into a "sumo pose," touch the floor, then lock out your knees so your legs are ...


1

There is indeed variance between individuals' proportions, but your ability to touch your toes, relative to your friend's ability, is no measure of your torso length relative to your legs' lengths.


1

Push-Ups are Actually Quite Complex There's quite a bit going on during a proper push-up. Just looking at Horizontal Abduction / Adduction at the Shoulder or (GH Joint) is only a tiny piece of the picture. This may sound strange however the push-up technically isn't a beginner exercise. A properly done push-up is much more advanced than most people think. ...


1

You need to focus on warming up your shoulders before any workout. For this grab a 5 lbs dumbbell (or lighter) vertically, maintain an angle of 90° between biceps and forearms and perform movements for Right hand towards RHS & for left hand towards LHS, perform 10-15 reps. Then raise your hands to shoulder height(maintaining 90° b/w biceps & forearms)...


1

Most calf exercises involve tip toeing. This Articles does a good summary of the description If you are hurt more on land, you should find a swimming pool to do the walking exercises. You can start on the shallow side. Once comfortable, go the the deep end and walk without touching your feet much or not at all depending on depth. Still tip toeing though. ...


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