In Medical/Injuries, Videos

June 13, 2010

Video Article

So many muscles, so little time. Kelly Starrett knows you’re strapped for that most precious of resource, so he’s developed an “executive stretching series” to keep his athletes tuned up and functioning properly while they maintain full-time jobs.

Part 1 of this series took the audience at FilFest 2010 through a number of stretching techniques that have major implications on hip mobility. In the second installment of this two-part series, Starrett reveals the final elements to this easiest of stretching routines.

10min 53sec

Additional reading: A Better Warm-Up by Greg Glassman, published April 1, 2003.



15 Comments on “Executive Stretching Series: Part 2 ”


wrote …

Cool dehydration test.

Overall a very nice mini-series from Kelly.


wrote …

Thanks K-Starr for everything : )


wrote …

I start physical therapy school this fall, when I grow up I want to be just like Kelly haha.


wrote …

Always entertaining and insightful...


wrote …

When was the video about water on the mainsite that Kelly mentioned?


wrote …

Kelly's stuff is some of the best on the Journal.


wrote …

I am going to say this over and over!!!!
Where is Mr Starett when it comes to the CROSSFIT games with all these bad forms that I see with incremental chances of injuries?
It is one thing to TALK about it and it is another to be point it out when it happen before all our eyes.
Everytime I watch a video on CROSSFIT GAMES and I am very concerned about the bad forms in olympic weightlifting and the risk for injuries.
I want Mr Starrett to talk about that!!!!!
These DRASTIC breakdown in the forms during the crossfit games. These athletes are exposing themselves to serious injuries.
Everything that Mr Starrett warns about in all his video.


replied to comment from Cerveau Gauche

I appreciate where you are coming from. I too see lost potential everywhere. I see the little performance vampires bleeding my heros of their precious performance.

But if you ask them, they know. And, they are working on it. Remember, most of these athletes have spent hundreds of hours building layer upon layer of functional tolerance--the capacity to be in an inefficient position and still perform (actually the very definition of the most of the athletes in non-CF competitions). But, when all is said and done, we must not forget that the games are sport. Fitness, nerves, pre-game ritual, warm up strategies all play a role. Not to mention that the athlete still has to compete! Watch any olympics and you will see fundamental mechanics break down across events. This is sport. But in a sport where everyone is fit and prepared, the breakdowns are more visible because they cross broader domains than say, throwing the Javelin. Watch a decathalon and you will witness more "bad" form than around the rest of the track. In crossfit it's worse because we all KNOW what the most effective way to lift something is,and the form errors are the more glaring.

But, I have yet to see any athlete in any of he videos posted get hurt. Be inefficient? Yes. Be not completely formed athltes? Yes.
Do these athletes increase their exposure at another 10k reps out to potential tissue compromise? Maybe. The human being can buffer some bad stuff for a really long time, and still not become injured. Don't believe me? Watch any of the world cup matches. Didn't even Beckham tear his heel cord? Before the world cup? But if I were you, I'd frame my observations within the context of how much better we can still get! And you should lament lost performance. When Jason gives up a single foot-pound of power because he was on his toes and not his heels, Pukie kills a kitten. When Orlando looses concentration on his 50th 100kg clean and looses his bomber spinal positioning, someone in Finland has to lay on the ground.
Our athletes are not Zen monks, they are humans obsessed with human performance. The development of world class athletes takes time. High school foot ballers do not play like 10 year NFL veterans. Across the board, the quality of the movement at the games progresses on a staggering scale every year. How many movements were athletes responsible for the first year? Seven? We should measure our progress by how much higher we set the bar every year. And it's high. Adrian Bozman is my training partner and I still coached when it gets heavy and ugly. Our athletes know they are giving it away, and they are working hard to stop it. And I do talk about it, 2-4x a month with hundreds of committed coaches and athletes. Besides, in competition, perfect is slow and far from the limits of apex human physical achievement and capacity.

Did you see all the slouchers in the video though? Now there's a problem.


wrote …

once again many thanx kelly for sharing your vast knowledge of human movement with us. i learn something every time i watch your vids.


wrote …

Kelly's comments get is right: let's keep moving forward, and we'll help people get caught up along the way. Sure, it won't be perfect, nothing ever has been or ever will be. Why do you think we keep trying? The journey is fun, interesting, useful. The people along the way are great. The destination? It's the journey.


replied to comment from Cerveau Gauche

What Kelly said.

Plus there's really no perfect movement, just greater or lesser deviations from what we think is ideal.

In the context of football, American or otherwise, in which injury is a virtual certainty in practice as much as in games, getting as worked up as you are over these deviations from the ideal doesn't make a sense to me. Why do you let it bother you so much? Do you get as worked up when baseball players crash the wall? When hockey players pound each other w sticks? When boxers knock each other senseless for hours, knowing they'll probably both be mush-heads by age 50?

It's unacceptable to bring an athlete into your gym and let them do crap with no feedback. It's just as silly to pretend you can make them fabulously stronger and faster and more powerful and fitter with no risk of injury, or that you'll make them practice with PVC and such until their movement is picture perfect. These are humans in pursuit of elite fitness, they're going to the "deep end of the pool." There's a real parallel to Col Boyd's observation that if you want to lose fewer men in battle, you have to allow that some will be killed in training (As Coach adds, that's not to say that anyone need be killed in CF training).

It's all about the context in my humble-as-ever opinion. Next to the Superbowl, or an MMA fight, technique deviations like these ("back that are HYPEREXTENDED, ROUNDED, KNEES THAT ARENT LIGNED UP with the FEET ETC ETC") for the fittest athletes in the world striving to be the best of the best - these may be described at most as disappointing or even a little frightening, but these things are nothing to lose your composure over.


wrote …

This stuff is working for my Gym Monkeys. Thanks.


wrote …

From a crossfit coach who's 2 year old son (now nearly 5) taught him how to squat properly - fact is CrossFit is out there to re educate us all on how to move as our DNA intended - the most effective and economical way. Any decline in our movement is our own fault and the fault of the modern world ie; diet etc as Kstar spoke about. I am greatful to CrossFit and the great coaches Glassman, Burgener, Kstar et al for allowing us all to relearn these movements and pass them on to the punters for the benefit of all. I am sure our ancestors didn't have perfect technique in everything but they got the job done functionally. As we know technique is everything and I still get a thrill when I teach 50+ men and woman how to perform a snatch correctly and they nail it. That's what it's all about. By the way my son's overhead squat and dead lift are perfect and no one has taught him a thing.... Kstar when can you get down to Australia - we do do some crazy things...


replied to comment from Paul Eich

Well put.


wrote …

I think we should get Esther Gokhale or someone similar in the Journal ASAP.

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