Start 2025 with a body built to last! Join The Starrett System
- This topic has 3 replies, 2 voices, and was last updated 9 years, 10 months ago by .
- You must be logged in to reply to this topic.
Get early access to the latest promotions, blog articles, and all things to get you READY!
Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
Kelly Starrett’s custom pain protocols teach you the simple and effective methods to treat all your pain and stiffness—for good.
Your Proven Path to Peak Performance, Durability, and Longevity in a Fraction of the Time — All While Living the Life You Love.
Apply for private coaching with the world's #1 movement and mobility expert.
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.
Kelly has written many books about movement, mechanics, and mobility which have made the New York Times bestseller list.
The TRS store offers a wide variety of mobility tools & kits perfect for your pre/post workout routines.
Look good while you mobilize!
Shop exclusive tanks, t-shirts, sweatshirts, hats and more.
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 › Splits as Diagnostic Tool (Daily Rx 4/13/15)
I’ve been working on the split position Kelly used in yesterday’s (April 13) Daily Rx and noticed a couple of things.
1) I have a very hard time keeping a flat back, even sitting upright, without pushing down with my hands. Bending forward from the hips I only have a few degrees of rotation before I start to round my back.
2) When I “walk” forward into the upright position, I have a very hard time firing my quads (similar to difficulty firing the glutes when I first started doing couch stretch).
As Kelly mentioned in the video, I’m doing the split position seated on a block to help keep a flat back. Not sure what to do to help with problem #2. I’ll keep working on it, but it seemed like these two faults in this position might be a good diagnostic for me…except I’m not sure exactly what they’re diagnosing. Tight adductors? Poor motor control of the lumber spine in the split position? Any thoughts?
How’s your hamstrings?
Can you sit on the floor legs extended infront of you with legs straight and back flat?
I can, but it does take some effort to achieve and then maintain the flat back.
In that pancake split in the daily rx you mentioned .. I experience pain on the outside of thigh in the socket area and outside tightness at the knee insertion of the groin.
I’ externally rotate my femurs and try to tilt the pelvis forward but I can’t feel that stretch in the right place.
I used to do this split in Thai boxing around 6 to 8 years ago which I gave up, I’m 26 now.