Free Ebook , by Kelly Starrett Glen Cordoza
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, by Kelly Starrett Glen Cordoza
Free Ebook , by Kelly Starrett Glen Cordoza
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Product details
File Size: 54303 KB
Print Length: 480 pages
Publisher: Victory Belt Publishing (February 3, 2018)
Publication Date: February 3, 2018
Sold by: Amazon Digital Services LLC
Language: English
ASIN: B079KXPN9X
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Amazon Best Sellers Rank:
#18,004 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
I bought this book to just improve my hip mobility, but found so much information here, I have gone far beyond my hips. I have improved my hip mobility, my knees feel great (50-year old knees that have run several marathons in the past 5 years), and now I am working on my shoulders. I feel better and move better than I have in years (I also sleep better). My squat and deadlift have improved immensely, and now I am working on the pistol squat. I am going to nail that move!One warning: This is a big technical book, that is more of a textbook than just your average fitness book. Geared toward coaches and trainers and physical therapists. But if I can find value here, so can others looking to improve mobility.
***I will update the review after I've completed the book and all stages of the 14-day mobility program. I'd like to determine if the recommendations of the book will provide lasting effects.*** Background, I'm a 29 year old male who spent 7 years in the Navy. 13 months of that in Afghanistan as an Expeditionary Combat Trainer/Mentor for the Afghan National Army and Afghan National Police. I've got some lingering injuries that I'm getting tired of taking 800mg ibuprofen twice daily to manage. I purchased this book to potentially help isolate these issues and let me get back to powerlifting without fear of pain/injury. I powerlift. I put up great numbers and I do it within the confines of strict form and applied effort. No cheating. That said, I think Crossfit is a strange cult of strange behavior and dangerous movement. I put off buying this book because of all the purported crossfit demagoguery within. Good news is, this book is written in a clear and informative manner with the only crossfit nonsense being some of the rogue branded gear the author wears in the photographs. My biases lean toward EliteFTS, so take that as you will. As the headline says, prepare for rewarding pain. You're going to hurt yourself in ways a physical therapist or massage therapist cannot do to you. My joint pain/mobility problems are: left shoulder (Navy injury), right knee (Navy injury), right ankle (broken tibia/hairline fractured fibula, stage 3 sprained later), and occasional lower back tweaks/pain just above my pelvis attachment.Shoulder: My shoulder hurts very sharply when benching if I don't set my bench up PERFECTLY and even then, I can't do nearly as much weight as I should be able to because it always hurts and I'm afraid of reinjuring it. While doing some of the mobility exercises recommended in the book and burying a lacrosse ball in the posterior area of my shoulder, I a very painful and very hard lump. I assumed this was bone...until it crackled and moved loose. I proceeded to roll it out while whimpering and grunting. Once I stood up, I could rotate my shoulder around with a greater range of motion and with less pain. Not completely pain free yet, but its a marked improvement for 10 minutes of work on it. Great.Knee: Lacrosse ball to the hamstrings. Lots of sticky points, hotspots, and pain. Lots of pain. Also, lots of whimpering. The itchy/painful feeling and general crunchiness in my knee seems to have subsided, but I feel like it needs much more work from the glutes on down to alleviate what I'm feeling.Ankle: Working my bound up ankle was what I would assume to be my own personal hell on Earth. I've got lots of scar tissue buildup on the front of my ankle at the top of my foot. This acts (as the author says) as a doorstop preventing full flexion of my ankle and an inability to point my toes to my knee. It has also impeded full depth during squats. While doing the smash and floss method on the front of the ankle with the lacrosse ball, I assumed that ankles were supposed to have lots of little lumps and pain spots...you're smashing ligaments and tendons, right? Nope, turns out this was lots and lots of scar tissue. Sweet baby Jesus was this inconceivably painful. However, I've probably gain about 20% greater mobility in my ankle after just this one session. Ankle still hurts this next day, but some more ibuprofen is fixing that. At least it doesn't hurt as a result of binding upanymore.Lower Back: Haven't gotten to working it yet because after all the other work I felt like someone had beaten me with an aluminum bat and my back hurts the least of all my problems. Be prepared to spend some money on gear. Sure its cheaper than a chiropractor or therapist, but its still an outlay. I've got a bumpy roller, a smooth roller, a lacrosse ball. What I don't have that are recommended are: double lacrosse ball, little battlestar (can be subbed with a standard roller though), VooDoo bands, stretchy bands (no, rogue brand bands are not any better than others) and an assortment of other balls of varying density, pressure application ability, and size. So far, I'm pleased with the results I've had after a single session of rolling, smashing, and flossing my problem areas. After the 14-day mobility program in its various forms, I'm hoping for a greater improvement in my mobility and pain management.
My Crossfit coach suggested I buy this book and I am so glad he did. Kelly prescribes certain mobility exercises for different ailments and hang-ups that I follow on my rest days. I have shin splints and I have a terrible problem with getting myself into an overhead squat. I've been working through the prescribed movements to help me with both for almost a month now and both are beginning to get better. Now, when I have a problem (big or small) I go straight to this book to find the solution. I recommend it for anyone with mobility issues - Crossfit or not - athlete or not. Exceptional work!
This is an excellent book for people who are looking for a guide to maintaining or improving mobility. The author, Dr. Kelly Starrett has broken the human body down into functional areas and explains how each area functions and how they interact. If you want to prevent injury or are recovering from an injury this could be just what you are looking for.
Excellent. I discovered Kelly Starrett on his YouTube site and had to have the book. Second edition is about to come out and I would recommend it just based on how good the first edition is.If you are into fitness, this is a must have.If you have mobility or other physical issues, the last third of the book is invaluable. I pair the book with his videos for best results. The book helps me discover the the methodology more easily and then I can pinpoint my search of his Youtube channel for better instruction.I have made more progress in addressing twenty year old physical problems in a few weeks than in all of the other modalities that I have used combined.
After accumulating some weight-lifting and sport-related injuries in my early 30s, an older mentor who had been through similar injuries recommended that I read this book. I did find some benefit to the book, but I'd say for the average person doing sports, less than half of it is useful. Anyone who is in a teaching, training, or sports therapy position such as a coach or a personal trainer may find that there are a lot of useful sections, too. I'll keep it on my shelf to "troubleshoot" any aches and injuries I develop in the future, and hopefully the tips I picked up in this book will help me to prevent injuries in the first place
You can improve your posture and mobility and Kelly's book teaches you how. Don't just skip to the exercises, the first sections are loaded with knowledge of bimechanics written for people with no medical background. The concepts are extremely important to understand for long term mobility and health.I was diagnosed with kyphosis (similar to scoliosis, think hunched back) in high school. It was not that bad, most people would never notice, but I had some back pain. Doctors just said there was not much I could do.10 years later I started lifting and came across Kelly's work and started working to improve my body mechanics. I have significantly improved the curvature of my spine and mobility in my spine, hips, and shoulders. I notice big differences when I look in the mirror and have much less back pain.I am in my 20s, but see my parents loosing their mobility in their 50s. I have shared th book and ideas with them. I am sure this will help me stay functional long past my 50s and 60s.
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