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Joint Mobility by Kelly Starrett - CrossFit Journal

Joint Mobility

By Kelly Starrett

In CrossFit, Mobility, Videos

July 05, 2012

Video Article

Once you mobilize the muscle, you mobilize the joint. In this video, movement and mobility guru Kelly Starrett presents two ways of mobilization with band distraction and compression/approximation.

The band acts as a force multiplier, he says while stretching an attendee at the trainer course with a resistance band.

“His capsule is thick and powerful,” Starrett says. “If I don’t put some kind of vector or encourage a different motion or a hinge going on there, I’m probably not going to capture that capsular piece, and this makes that much less effective for him. This really changes the game.”

Next is bringing together joint surfaces.

Starrett emphasizes the importance of dedicating time to mobility work.

“You guys know the 23:59 rule? ‘I stretched for one minute. I don’t understand why nothin’ changed.’ Well, ’cause for 23 hours and 59 minutes you did nothing else and your body was like, ‘Well, what’s the default?’” he explains. “One of the reasons this is very effective is that we reinforce this new range with movement. We immediately go train.”

10min 50sec

Additional reading: CrossFit Radio Episode 148 by Justin Judkins, published Dec. 1, 2010.

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4 Comments on “Joint Mobility ”


wrote …

I'm getting a "Video cannot be found" error when I try to play any of the videos; even ones that I have been able to play previously. Anyone have any solutions to this problem?


wrote …

Same here. Thought it was my web browser.


wrote …

Works fine in Firefox.
Excellent as always.


wrote …

This was the best course that I have ever gone to. Kelly is incredible and the knowledge/motivation he passes on is second to none. This course is a MUST for anyone looking to train other people, or train themselves better!

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