Mobilization of the Week: Couch Stretch

[@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?

[@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.

[@qwertyuiopforkspoon]

Hi there, I hope it helps. Otherwise its worthwhile checking out "Functional Patterns" they do a great 10 week course that helped me alot!! THey've got a lot of youtube vids as well. Best of luck!@@quipqueen

[@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.

[@theonlythingnecessaryforth127]

How did it go buddy

[@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 😂

[@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.

[@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

[@GoodSamaritan1972]

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

[@DavidGonzalez-kv1nc]

I love this stretch but after a long week of holiday travel I felt and heard two pops from the front of my hip while rising up to vertical. I’d done a few minutes of foam rolling, lunges, and squats to get some blood in the legs before doing it and haven’t lost any strength or ability to hold the knee up, so I don’t think it’s anything bad, but definitely a little achy for about 48hrs. More than anything, the hip is achy when it opens to extension. I say all this to encourage people to be careful and be sure to properly warm up the area first.

[@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.

[@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…

[@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!

[@davidspies7036]

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

[@VladKhomutov]

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

[@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

[@ryanmora3334]

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

[@-TroyStory-]

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

[@conniewood7787]

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

[@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

[@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.

[@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

[@relyat89]

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

[@josiahgatuni9849]

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

[@sergekamga4512]

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

[@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.

[@caso6481]

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

[@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!

[@spencerdungan5382]

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

[@arenuzzle6282]

The best explanation on the couch stretch thanks

[@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.

[@johannesdaniel4021]

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

[@FrankWalshVideo]

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

[@JilloBird]

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

[@nicholasingall5413]

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

[@ketsuiklub]

Hello. I have your wonderful book. I have a question about the positioning of the pelvis in this exercise. Should it be in a neutral position or tilted backward (tucked in)?

[@crossmovement_nz]

Great video great knowledge

[@pimentaaurelio]

The always awesome Kelly Starrett!

[@angrydw4rf]

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

[@Alex-rb5fs]

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

[@JDMaple85]

Good stuff, sir.

[@Nothing_Left_To_Say]

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?

[@jsunproter1940]

This is awsome!

[@flaffa4837]

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

[@marktbarr]

Brilliant. Thanks

[@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!

[@WannabeMonkey]

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

[@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

[@kevinsanchez4415]

The people walking past like "This is normal"

[@silentgrind34]

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

[@c.miller7730]

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

[@ArkyliouS]

I’m not understanding the contraction cues

[@fooplinger]

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

[@nizzamp]

most incred stretch for quads, ever.

[@Jknudsen0523]

Cannot sit on my heels. Maybe this will help?

[@Dlindo8892]

Are those Reebok shoes you’re wearing?

[@aidangriffiths5075]

Was doing this today. Pure agony 😂

[@sigridchanner549]

you explain everything perfectly.

[@michaelbonitati3472]

Where is the couch?

[@ellied1217]

I think it more about doing it when you are just chillin on your couch. 🛋️Like that’s a perfect time.

[@MI-mx3rh]

Are those belly breaths or chest breaths?

[@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

[@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.

[@JeffJacobsMusic]

This guy is great.

[@nirvanahllsblls6513]

For some reason my knee hurts when doing this

[@bearsmash2539]

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

[@BiancaValenti]

Thank you Kelly!!!!

[@realityuncovered]

Gratitude. Chiro i had didnt address this

[@00ilesg]

Where do I get one of those hats?

[@lovepeaceunity1010]

How often is it safe to do?

[@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.

[@aj44navarro]

Great video, thank you

[@WisdomThroughGod]

How many times a day?

[@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.

[@brendapeter446]

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

[@corvusmoneduloides7420]

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

[@seanferguson5460]

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

[@taylorelliott5776]

what brand of joggers are those??

[@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.

[@dreamervanroom]

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

[@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?

[@SlidingTheTube]

would be great if youd used a couch!

[@teenygozer]

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

[@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!

[@polystictus]

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

[@Hehemann007]

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

[@TheTameMonkey]

Bro 😭😭

[@botchklobb8521]

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

[@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!

[@josephwoodard9472]

Still a money protocol

[@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.

[@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.

[@dreamervanroom]

Mobilization of the weak.

[@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!

[@TheKarenvideos]

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

[@Greenenergyofphilly]

Sh