WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Get early access to the latest promotions, blog articles, and all things to get you READY!
WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
The Ready State 101 course reveals the core principles of Dr. Kelly Starrett’s coaching methods. Gain the expertise to improve anyone’s movement.
The Ready State 102 course is an advanced six-week online course with both self-paced material and LIVE virtual Q&A calls. Bundle the 101/102 and Save!
Join Dr. Kelly Starrett live at the SUPERCUBE. Integrated hand-ons learning of our protocols for assessing and correcting movement problems.
This course reveals the programming methods Dr. Kelly Starrett and Dr. Travis Jewett use to train injured athletes to get back to their peak performance.
With The Ready State Professional Directory, a top-tier coach or practitioner is only one click away.
Get one-on-one remote movement and mobility coaching from a certified Ready State coach.
Apply for private coaching with the world's #1 movement and mobility expert.
Kelly Starrett’s custom pain protocols teach you the simple and effective methods to treat all your pain and stiffness—for good.
Look good while you mobilize!
Shop exclusive tanks, t-shirts, sweatshirts, hats and more.
The TRS store offers a wide variety of mobility tools & kits perfect for your pre/post workout routines.
Kelly has written many books about movement, mechanics, and mobility which have made the New York Times bestseller list.
World-class experts reveal how to get — and stay — ready…for anything. Join hosts Dr. Kelly Starrett and Juliet Starrett for this eye-opening podcast.
Discover comprehensive resources and articles written by certified coaches and experts in the field.
The Ready State helps everyday athletes enjoy better movement, agility, and strength — with less pain and more protection against injury, especially as they get older.
Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
The Ready State: Mobility Training with Dr. Kelly Starrett › Forums › General › How long to hold a banded distraction (capsule stretch)?
Is it recommended to hold a banded distraction for the same length of time as you would just stretching normally. So do you hold it for 2 minutes?
A minimum dose of 2:00 to see change is the standard.
You may go longer. Keep at it until you stop seeing change.
Yeah I’ve always heard Kelly reference research that has found it takes a minimum of 2 minutes to permanently change soft tissue.
I’ve never heard a maximum time mentioned. I would agree with Kaitlin – if you have the time and can handle the new range, keep going until you no longer gain additional ROM.
to put another twist on this – i have found that ROM can be increased greatly in less than 2 min depending on the situation. certainly if you have more difficult problems, you’ll have to spend more time on it, perhaps upwards of 10 minutes as suggested by some mwod videos. spending more time on something also increases the risk of inducing real trauma into an area. as Kstarr says, never go into the pain cave.
If I spend to long doing a banded distration on my hips performing external rotation, it starts to be slightly painful and discomforting. Then when I am done, I start limping temporary on the side I performed the banded distraction. I then usually just walk it off. Is this bad? Should we experience pain/discomfort (almost like a pin/stretchy type of pain in the capsule)? Is limping temporary bad do to an intense stretch?
Mobility work should not cause limping temporary or not.
If it feels sketchy it is sketchy and you shouldn’t continue doing it.
If you know you are doing something for too long then why are you holding it so long?
Pain is your body’s way of telling you something is wrong.
Breaking the time spent into shorter time with more exposures is a way to start.
For example 4x:30 with :15 break between moving to 3X:45, 2X 1:00 etc.
As time passes you may not be maintaining a good position which may be why you see other things showing up when doing a mob for 1 longer exposure.
In this video — they come out feeling “drunk” — I feel this way in most banded distractions