Mobilization of the Week: Couch Stretch

Friday. You can practically taste the Disney + Chill.
First ten minutes of High School Musical we want your leg up on the couch. That’s leg, singular. Many of you had your a$$es in chairs all week - crack a La Croix and restore what’s been lost.
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[@JillRhoads]

Really nice to see the progression from totally tight to the final position. I do these at work to stretch. It almost becomes like yoga.

[@qwertyuiopforkspoon]

This stretch literally re-vitalised my life. From years 20-28 I had daily, debilitating lower back/SI/glute pain from a deadlifting accident resulting from no training and poor form with stupidly heavy weights. I have spent hundreds on physios and chiros across the years. I've had scans, been given heel lifts etc and nothing helped expect this stretch. Have been doing it multiple times per day for the last four months and I am a new man. NO more pain - ever. Am at the gym slowly but surely introducing squatting and deadlifting (under guidance) for the first time in eight years. Absolutely life changing stuff. Thank you Sir.

[@scottallen8950]

wow.....going to try it on your recommendation!

[@austinlee6534]

Hey! Hope you are doing well! Are there any exercises or stretches you recommend to help?

[@residentevil1197]

Nice, lower back injury from squatting and another from deadlifting 2 months after. Tried this stretch as well and i didnt realize how stiff my hips actually were. Hopefully i can improve and get similar results as you

[@o0GrayMatters0o]

strained a ql almost 6 months ago decompressing my spine on a back extension machine. long story short, i found out years of cycling tightened my posterior chain to an unhealthy degree. tight and hunched over from my lats to my back to hams to calves to foot. undoing and releasing all that feels uncomfortable, but as the weeks go by, i'm moving more easily. hip flexor and quad stretching is next on my list. this video and comment comes as that sign that now is the time to start.

[@quipqueen]

Everything you just described is currently my life to a T. Injured myself in a deadlift when I was 22 and have been in pain every day of my life since and now I’m 28. I just came upon this stretch and I’m going to do it every day. Praying I have similar results.

[@arenuzzle6282]

The best explanation on the couch stretch thanks

[@jsunproter1940]

This is awsome!

[@nirvanahllsblls6513]

For some reason my knee hurts when doing this

[@seanferguson5460]

I row and bending knees beyond 90 degrees is a strict no-no. Other exercises, too. How then is it ok to kneel?

[@sutil5078]

you need to paint the wall afterward. thanks for the video but it does not have to be that complicated.. my humble view. of course one can follow his advice.. but learn what human usually do and their position as if they are different animals.. and do those postures ... not strange postures that we never used. again my view

[@Grunchy005]

This has absolutely nothing to do with any couch.

[@TheKarenvideos]

I wish you'd stop talking and just show us the stretch. I lost interest in video.

[@Greenenergyofphilly]

Sh

[@coachfmilligan]

KStar, you were the man when I started CrossFit in my garage 7 years ago and I’m still learning from you today!!! Love your stuff. Thank you for continuing to care and make an effort. Great stuff ! Pain free because of you!

[@lucasjay1000]

This is literally my favorite stretch. I do it every day after working out.

[@GoodSamaritan1972]

KNEES OVER TOES GUY 😊....Ben's Videos have really helped sooo many people❤. Thank you for this video sir

[@greenshimi]

After watching your 'Don't go into the pain cave' Mobility Wod video I tried it for like 3 weeks, but honestly it was too painful and couldn't motivate myself to continue. After watching this I now fully get the importance of the glute contraction and working your way up. Plus the breathing makes way more bearable. Now only for this to get 600k views!

[@BBoyRiffRaff]

I'm a 45 year old dance instructor. I discovered your videos 5 years ago and would not be able to still do what I do without your knowledge. Thank you!

[@thirdsight3322]

This video came out 4 years ago 😂

[@Tom-pe8sk]

Confusing for a first timer. Maybe do it on a couch so that we can see? What's going to keep my toes pointed? etc

[@mkcompton4159]

What a fantastic and thorough explanation. Strong effective communication for anyone studying anatomy (self or school) with an emphasis on mobility. Thank you my guy

[@spencerdungan5382]

Great context, I thought I knew this position until I saw this

[@davideandreapavan4339]

Tryed this this morning, gotta say the most limiting factor for me is the quad. think ill need some soft tissue work and massage in order to experience the full couch stretch or at least have some relief on the tibialis

[@kevinsanchez4415]

The people walking past like "This is normal"

[@MizzouRah78]

Am I missing something? I'm not understanding how you could do this on a couch...lol

[@joshamparan8588]

Typically you would do this on the floor and use the front or side of the couch as the “wall”, but I think using the actual wall initially is helpful

[@debrabarnhardt1103]

Without someone to direct me I could never do this exercise properly. I can't even do the breathing right. Athletic people are like people with innate mathematics ability...they don't realize they don't make sense to the rest of us. By the way, if you profess to care about people doing more exercise please think about that.

[@s0me0nelse]

If the quads on my supporting forward leg shaking and hurt like hell when I rise up with the back towards the wall, what does it mean?

[@VladKhomutov]

what an absolute gem of a channel. my new favourite. thank you.

[@Hehemann007]

3:20 I wasn't paying full attention and it looked like he just turned his head around like some owl

[@jeffvardon7983]

Dude - A-MA-ZING!!!! Hell Yesss…. My hips and core are eternally tight and I’ve been soul searching for what I need to do to ensure I can grow old gracefully…. This will now become a true staple in my life. I’ve done variations of this, but not with the PNF and not with the raised front foot…. So much more effective your way… Many Thanks…

[@SHAKEx99]

I told the PT I couldn't get in that position and had tight hips. He was like "What? Well you should." Now I'm gonna try to work on it in steps. Ty

[@johannesdaniel4021]

Great video - it would be nice to see an example of someone with poor flexibility trying this stretch

[@fintorp5629]

Uhhh I'm sorry, what? My back has been getting worse for ten years and I thought I'd tried everything except for surgery. I just tried this for the first time, and it almost feels normal now. I think I'm going to sit down and watch all your videos tomorrow. This...might change my life. No joke. Thank you for the thorough demonstration and explanation.

[@fintorp5629]

​@@user-qd4iy5gn6y It's definitely not a permanent fix, but I try to do this for at least a minute on each side in the morning, before bed, and whenever I feel my back tightening up throughout the day. It works every time. I hope it helps you too. Developing back pain when you're young is so demoralizing.

[@trisheverett2249]

I don't see how one does this on a couch... O.o

[@scottallen8950]

that's what I was thinkingI was just trying on a couch and it doesn't work

[@polystictus]

Lol...exactly. I don't think he is actually referring to the furniture. Term for the position? How about some bed exercises?

[@Raoena]

you do it on the floor against the couch instead of against the wall.

[@mattschrider6908]

In the last year or so my flexibility has become limited. I am not flexible enough to do this stretch much less get on the floor. Wish I could do this so my legs and hips would feel better.

[@trevbarlow9719]

You can't even get on the floor? Go to a doctor yesterday!

[@dlindo8892]

Are those Reebok shoes you’re wearing?

[@thejmoneyshow]

I feel like my quad and knee are about to explode when I do this

[@vidret]

draw up your stomach with your (lower) abs while activating your butt. you can do it, i believe in you.

[@T_bone]

I know the feeling! You most likely need to use the Voodoo band as well as work on the system from the foot up to the hips and glutes.

[@grimmersnee]

yeah, be careful. my advise is take it slow.. i had a bad exp

[@WannabeMonkey]

i got this technique from your book . Ready to Run. Big secret for my mobitlity .

[@conniewood7787]

LOVE THISSS!! Was wondering HOW I could "reach" these muscles effectively and HERE YOU ARE!! Thank you!

[@realityuncovered]

Gratitude. Chiro i had didnt address this

[@joemurray8902]

Wow, glad I didn't pass this up. At first I thought oh yah, just a couch stretch but as usual you taught me I was doing it wrong (banana back). And there is so much more to it! I will never pass up on any of your tutorials.

[@dreamervanroom]

Mobilization of the weak.

[@aidangriffiths5075]

Was doing this today. Pure agony 😂

[@davidspies7036]

This (plus your addition about contract and release into extension beyond 180) is GOLD. my students really struggle with those short quads.

[@marktbarr]

Brilliant. Thanks

[@JDMaple85]

Good stuff, sir.

[@relyat89]

Super glad I found this. I've been dying after hikes lately because of a sore hip/groin and really needed some solutions.

[@nicholasingall5413]

I did this and now I get clicking in my right hip flexor as well as pain in that region during exercise

[@nizzamp]

most incred stretch for quads, ever.

[@josiahgatuni9849]

Had severe lower back pains for days. This was instant relief. Thanks alot. I actually discovered your video from a blog

[@FrankWalshVideo]

Awesome! Thank you very much. Another gem. The detail in your explanation is exceptional.

[@botchklobb8521]

Yeah right o, I mustn’t have the flexibility for this… or I’m too tall

[@corvusmoneduloides7420]

The decorator wouldn't be happy with the shoe markings on the wall! Great strectching exercise though.

[@brendapeter446]

Love this stretch but what helped even more was walking backwards.

[@caso6481]

Wow. This will be life-changing for me. I've been looking for something that worked these things together. Thanks so much!

[@MaiTaiCassanova]

He needs to speak a little slower. For people hearing this for the first time, its hard to follow because he's speaking a bit too fast. Good video though!

[@JilloBird]

Great video, I liked the angles that you showed this time. I could really see what you are doing

[@Alex-rb5fs]

Anyone get medial side knee pain in the back leg in this position? Not sure what to do

[@-TroyStory-]

Oldie but Goldie! Thanks for revisiting it sir! :)

[@polystictus]

I'm 74...I was hoping for an exercise on a... couch.

[@silentgrind34]

So what if I can't even get my leg back? Against the wall at all really

[@dreamervanroom]

Banana back? Suddenly a block under the hand? Very intet5esting.

[@fluttershy77x]

3:05 Wow I can't get my food forward, totally destroys my the upper side of my other leg.

[@joeycusack8314]

me neither. it's agony

[@sergekamga4512]

Like this. I didn’t know about raising the front leg to increase effectiveness of the exercises

[@ArkyliouS]

I’m not understanding the contraction cues

[@ryanmora3334]

MAN IDK HOW IM JUST FINDING YOUR CHANNEL YOUR CONTENT IS GOLD

[@angrydw4rf]

What are good indicators that one is ready to move to the next progression?

[@LiamLittleDrummerBoy]

I looked up this video after hearing the podcast on Art of Manliness. What I’m not getting is how to get started on this stretch when my range of motion is very limited. Low back injury in 2019, and broken hip in 2016 at age 36.

[@jacko3423]

AOM episode brought me here as well.

[@fooplinger]

Watched it 3 times and still can't find the couch

[@mikeshimer9912]

Learned this from Kelly in 2011 in sf. Changed my life.. was a major puzzle piece for me. The other being able to dead lift properly.

[@MI-mx3rh]

Are those belly breaths or chest breaths?

[@Jknudsen0523]

Cannot sit on my heels. Maybe this will help?

[@SlidingTheTube]

would be great if youd used a couch!

[@teenygozer]

I double-dog dare ya to do this on a couch.

[@c.miller7730]

Thanks so much for sharing. I was doing this wrong. I really appreciate your explanation!

[@cuginorens]

What does the expression "staple in the pantheon" mean? I'm italian it's the first time I hear it

[@Raoena]

A 'staple' is something basic that you use all the time, for example food staples are things like flour, sugar, salt. A pantheon is literally a group of gods, like the Greek gods. He's using pantheon as a metaphor for the broad group of stretches. So he's saying this is one of the basic important stretches within the broad group. Like flour is in the broad group of foods.

[@josephwoodard9472]

Still a money protocol

[@crossmovement_nz]

Great video great knowledge

[@michaelbonitati3472]

Where is the couch?

[@flaffa4837]

this guy is the true OG, Jeff aint got shit on you my guy

[@aefrasier]

I can't get my front leg up. Way too painful. Are there progressions I can do?

[@fletch9210]

If you raise up the knee that's close to the wall that helps. I put a small step under it with a cushion on top for padding.

[@pimentaaurelio]

The always awesome Kelly Starrett!

[@sigridchanner549]

you explain everything perfectly.

[@00ilesg]

Where do I get one of those hats?

[@JeffJacobsMusic]

This guy is great.

[@taylorelliott5776]

what brand of joggers are those??

[@gloriasueb]

Yow!! I'm an old lady and just attempting a modified version of this put my calf into spasms. Not to mention the patella on the other leg, which was damaged a while back. Can't do it.

[@brandihollee7994]

I do a variation that has me half sitting on a chair (turned toward the arm-rest) and extending my hip back. A lot easier on the kneecaps and I don't have to worry about how clean the floors are if I do it somewhere not my house.

[@WisdomThroughGod]

How many times a day?

[@lovepeaceunity1010]

How often is it safe to do?

[@aj44navarro]

Great video, thank you

[@BiancaValenti]

Thank you Kelly!!!!

[@taylorelliott5776]

What kind of shoes are you wearing?

[@oliverallen5324]

Reebok Club C Revenge. WHITE / BLACK / REEBOK RUBBER GUM-06 He also wears the black ones.

[@chrismeek882]

@@oliverallen5324 Any recommended shoes with flat soles? preferably lower cushioning?

[@patricklarry2119]

Forever one of my "CrossFit Heroes"...KStarr brings some serious education...and makes sense of it. As and athletic trainer (think, Sports Medicine please), I find his method of explanation works great for my patients. I would love to meet and hang out with this guy. I was lucky enough to meet his friend BMack back in the day at a CF Running and Endurance workshop. Those two great minds think alike. Thanks, Kelly! Your instruction is gold!

[@bearsmash2539]

How safe would this be if you have no knee lining and previously has ACL, LCL and PCL reconstructive surgery

[@grimmersnee]

i was doing this for a while and it was great and made great gains, until i felt something pop in my hip and freaked out. Now that stretch scares me lol

[@thelifemechanic]

Engage ur glutes at all times!

[@flyushkifly]

This is so advanced. Everything about this as presented is impossible for anyone with joint problems, flexibility/mobility problems, chronic pain, or history of injury/surgery. Why is it presented as a one size fits all? It's stretch shaming. Lol

[@LordLocrianofJudah]

Yeah Forreal.. I can’t even get into position. My quad feels like it’s tearing

[@flyushkifly]

@@LordLocrianofJudah yikes!

[@trizvanov]

Have to be very careful with this stretch. If you've ever had an L3/S1 or simply pulled a muscle in the hip area, this stretch will aggravate the pain. This is seriously a catch 22, where you can't achieve hip flexion without doing specific exercises, but you can't do those exercises because of the pain they cause.