Rabu, 30 November 2016

strength training anatomy review

[title]

>>jonas: my name is jonas. i invited kellyto speak today. kelly founded san francisco crossfit about five years ago with his wife,juliet, who is also in the audience. thanks for coming. and i think some time last year,kelly started with his mobility project. and he was mainly posting a youtube video on mobilityper day for a full year. you are at about 270 right now i think. andfor me, that really showed what you can do with a little bit of knowledge, good intentions,a camera, and an internet connection. so i've been watching a lot of those videos. i workat youtube, so i've been looking for things to watch at night. and so, the videos weresuper helpful. thanks for posting all that. and i thoughtkelly would be a great fit for health@google's

speaker series. and why don't you come upto the stage and teach us how to use the time in the office for our bodies rather than againstit? thanks for coming. [applause] >>kelly starrett: first, thanks for comingon your lunch. i appreciate it. my name is kelly starrett. i'm a clinical doctor of physicaltherapy. i own a strength and conditioning center in san francisco with my wife. andjonas was referring to the fact that about a year--. we see lots of athletes and we specializein the gamut from children all the way up to the most elite scary power lifter you cansee. so we see--. we have lots and lots of

athletes come through, lots and lots of peoplecome through. in the last six years, we maybe estimate we've seen 60 thousand athlete sessionsat our gym, which is a lot of pattern recognition. so first and foremost, i'm a strength conditioningcoach, but i'm also a physical therapist. and what i was seeing was that i was runninginto the same patterns and the same problems over and over again. and people were running,sitting at their desks, doing their due diligence, eating right, trying to exercise like mad. and we were finding that people were makingthe same errors and same type one mistakes over and over again. and i'd see a lot ofpeople would come and talk to us about their back pain or their knee pain or their anklestuff. they injured themselves in college,

whatever. and they were coming to see me after havingan mri, getting a physician's referral for physio. and there were very simple thingsthat we were, that they could have done. they didn't need that. there should've been somebasic information that your grandma should've passed down to you. that your mom should've said, "oh, you haveknee pain? why don't you do this? this is your granddad’s favorite knee squat test,stretch your quad kind of thing." so, what happened was that we started a project thatwe were gonna be committed to changing the way that people thought about taking careof themselves, that they should be able to

perform basic maintenance on themselves. one of the crucial factors is examining anddrawing consciousness to how it is you sit, what are you normal patterns every day? i'lltell you that sitting in a chair and talking about sitting at a desk is probably the mostdry, horrific topic on the planet. and it's much akin to talking about the differencesin toilet paper. come on. what i want you guys to know is that if you'rehere and learn some very few basic organizing principles and understanding about how yourbody works, you'll be able to apply it everywhere. and you can take this time sitting at yourdesk and you can actually use this as a launchpad to get a lot of work done, so that your timeoff the desk is not influenced by the time

on the desk. and that's the underlying principle wherewe're going. i wanna make sure we have time to answer individual questions, but we havea lot to get going through. my wife always reminds me that i speak quickly and i getexcited sometimes. so, if i start to haul butt a little bit, slow me down. stop me and we'll make sure you understandthe concepts, ok? all right. so, again, our essential premise is that you should knowthis. this should be free information. your basic understanding of how you work and howyou sit should not be happenstance. you should arrive at a system of movement.

and some of you were elite-level gymnasts,i can tell, as kids. and some of you were obviously high-level fighter pilots. you'retipped back in your chair the same amount--. they actually tip fighter jets for the fighterpilots back 'cause they didn't know how to teach airplane pilots and fighter jet pilotshow to protect their backs, so they just tipped the seat back. and that's one of the ways that you can naturallyget out of that position. we can see it. we start judging our athletes immediately whenthey come in the door. so, if we start to have some basic concepts, some understanding,we can get rolling. and what i wanna show you that is that inthe news recently, in every dirty men's fitness

journal, men's fitness, men's health, they'retalking about trying to scare you that sitting is going to kill you. and i'll tell you thatthat is the worst, worst way to get my attention. and i'll tell you an example why. how manypeople in here flossed this morning? raise your hands. right. yet you all know you shouldfloss religiously. and the problem is if you don't floss, what's gonna happen? not flossingis like not wiping, one of our friends says, but that's an aside, right? the issue here is that you aren't flossingand you know you may or may not lose your teeth in the long haul, but tomorrow you'llwake up and you'll still have your teeth. and flossing didn't improve your life. youdid not see any direct improvement based on

the flossing. you couldn't feel change. you didn't wakeup feeling supple. you didn't pr on your 5k. and that's the problem when we try to makethings germane to people, relative to "hey do this or else. sit in your chair, or else." you're like,"dude. i'm a world champion. i sit in my chair all day long and then i go rock the kickballleague and it doesn't affect me." so what we wanna do is try to tie more of the behaviorsof why we should be doing things, into things that we can change and things that we cansee, and not--. flossing scare model is a bad model. so, let'smove on. what we wanna do is start thinking

about sitting as a skill. and it's a high-skillactivity. in fact, if you look at yoga and you look at the buddha and how these peopleare sitting. they've spent a whole millions and thousands of years organizing themselvesto be able to sit effectively. and buckminster fuller, great thinker, talkedabout that all systems that are true and organized are mutually accommodating. and that onceyou start to understand and see some basic organizing principles to which you're fallingto everyday and maybe not paying attention, you'll be shocked when the veil of illusioncomes away from your eyes. and you're sitting like the buddha all daylong. at google. which is really the dream. you start sitting at an early age for somereason. and did your mom ever teach you how

to sit? no. did we teach our kids how to sitat school? no. it's just one of those assumptions. while you’re sitting, you’re sitting fine.everyone can sit. but yet, it's probably the highest skill, highest demand thing that wedo. this is one of my daughter's friends sitting in the chair. and my daughter is wisely sittingon the ground. just wanted to put that out. so we go from sitting at an early age, tosuddenly this very complex minutia of, "hey, i have the right thing," and this angle atmy knee. and what i wanna show you is that that's great. you can sit in this position.you have the computer right, but look at how many 90 degree angles are in that human being. can you see that? if you're in an idealizedstate of sitting at a computer, according

to our ergo brothers and sisters, you haveone at the ankle, one at the knee, one at the hip, one at the elbow. and you spend anice chunk of your day stuck in 90 degrees, because that's what we say is the best wayto go. so imagine you and i are having lunch at themost famous cafeteria in the whole world and you notice that i can only bend my arm halfwayto my face. that would be a little strange because eventually, i'd start complainingof neck pain, wrist pain. but imagine if i spent ten hours a day, or longer, stuck with90 degree angles in my body. suddenly, you might just see like, "hey, whatare you doing kelly?" "well, i'm practicing eating for lunch. it's gonna be fine." andwhat happens in a lot of times is that we

see this slow decay, slow transformation ofthe body to reflect the reality of what we do every day. we like to say that muscles and tissues arelike obedient dogs. and your body will respond in kind all day long. all you have to do ispractice. so if you wanna sit in 90 degree angles, easy. so, where do we go from there?i'm gonna show you a little, quick video of an athlete who is a very, very strong powerathlete. i want you to notice that she's working fullranges of motion. there is oftentimes, we see that people literally will not bend theirlegs past 90 degrees for an entire day. they wake up. they get off the bed. they sit onthe loo. they go down to have breakfast. they

go to work. they're in their car. and that leg has neverbent more than 90 degrees the whole day. and yet, you're designed to be a moving machine.you are an elegant moving machine. so here's an athlete squatting. going for one rep maxback squat. it's a very technical move. she's using this west-side style approach.what i want you to notice is the full range of motion. i want you to notice that her kneesgo out when she stands up. ok? this is caroline starrett, my other daughter, at age 11 months.at some point, we stop thinking about why do we move the way we move? you're gonna notice that she's gonna squatall the way down to the grass. butt to grass

squat here. perfect positioning. shin is vertical,minimizing sheer across the knee, etc., etc. watch this. perfect squat up. that was thepaleochair, by the way. all the way down. if you don't have a chair. the starrett girlsare so advanced athletes that they squat and eat at the same time. it's really the nextevolution of working and moving. and then she's sitting down on that chair. but what'shappening is that she's, by default, sitting, getting up and down up off the ground. cultures that even sleep and toilet on theground, we see a lot less hip disease. we see a lot less back disease. which is why?because we use it. we use those ranges of motion. so the question is what's happening?and i want you guys to do a quick test for

me. if you--. some of you guys are eating. don't worry aboutit. but if you can, i want you guys just to stand up for me real quick. you need to experienceit to really understand. all right. here's what we're gonna do. i want you to stick yourhands in your pockets. grab this big chunk. bend over and grab this big chunk of skinhere. it's like chicken skin. that's the crackling of the human being, right there. got it? ok.guys, not sexy. grab it. grab hold. it's not your shirt. it's your skin. got a big handfulof it? ok. now, this represents about a 90 degree angle in your body. got it? now go ahead and stand up. hold thatskin. do not let that skin go. what happens

to your back? how does that feel? it's awesome.right? you overextend. can you feel you're tight in the hips? and you've had to makea compromise based on the fact that you're hips are tight. can you guys feel that if you reach and grabthat skin? and if you try, you're gonna tear that skin off your legs. don't do that. or,you're gonna have to make some compromise. well, this is what happens to us after wesit for even a short period of time. your body instantaneously reflects what's goingon underneath. now, what's interesting is that a lot of ourathletes and google people out here have switched to a standing desk, which is fantastic, butyet, still has its own unique set of problems.

and if i stand all day long in a bad position,it's the same thing as sitting all day long in a bad position. in fact, you'll see very, very sophisticatedyoga enlightened people stand and they put one leg up. what are they doing? they're tryingto figure out a way not to have their backs hurt. if you've ever gone drinking at a bar,you notice that they have that bar at the bottom of the bar. captain morgan position, right? what that'sabout so we can make it easier to stand up. and you'll see examples like this all thetime. but what's really happening when you picked up that hip is that you were playingwhat we call "gas-o brake-o." your body has

the capacity to generate lots of force, runaway from bears instantaneously. you have a model that can generate lots offorce over lots of periods of time very quickly in spite of your tight hips. and so, by thetime we've actually worn out a joint or caused some pain, it's because you've been runningaround with your hand brake. and gas-o brake-o is a game that we used toplay when we would travel in rental cars on the national team. and what we would do isbasically turn the car on and floor the gas pedal all the time because, of course, that'swhat it's there for--the gas. right foot. so you turn the car on. you floor the gaspedal. you can't drive 90 miles an hour all the time, so you put your foot on the brakeat the same time. so the car's revving to

eight thousand rpms. and you've got your footon the brake. can you see how that works? and then you just accelerate and deceleratethe brake. we work with the military. they told me that'scalled "tactical driving." but when we did it, we called it gas-o brake-o. so, you playgas-o brake-o till you think you're gonna die or the car's gonna blow up. we've pulledinto the hotel in south america, team usa. we get out. and the young, nice man was there.he's like, "senor, senor." and we're like, "no, no. it's ok. we're team usa. we're here."and he's like, "no, no. senor. senor." we're like, "no, really. we're checking in for theworld championships. we're here." and he's like, "your wheel is on fire, senor."

[laughter] and we had literally set the tire on fire.and of course we were so shocked. how could that possibly happen? i have no idea. well,we were running around with our ferrari engines of that rental car with the brake--on. and that's what's happening to a lot of ourathletes. we sit down. and unbeknownst to us, that hand brake starts to come up a littlebit and you start playing gas-o brake-o. so we're gonna show you how to ameliorate that.and the model is simple. it's movement and mobility. we want you to think about you have to knowhow to organize and how to get moved, how

to move correctly. and it's very simple. andat the same time, you have to be able to treat yourself. so there's our model--movement andmobility. first thing in the movement we'll take off is get organized. spine, then limbs. so, here's what i wannashow you. i'm gonna show you guys the two-hand rule first. so, what i want you to do is situp tall. take a look at the difference. every single person in this room is now gonna situp. so, you caught yourself in what we call an "open circuit position." we're literally--. you're hanging on yourspine, slightly flexed. or, you're over there in the back and you're just ramrod straightlike your mom told you. and you're also in

an over-extended, non-supported position.so, the two-hand rule is that if you take your sternum--. actually, come stand up for me. it'll be eveneasier. if you find your sternum right here. it's the bottom of your rib cage. that's whereyou're not--. that's your xiphoid process. don't do cpr there, right? remember that?make a flat hand. take your other hand and put it on your pubic bone. now, check this out. make your belly as tightas you can and squeeze your butt as hard as you can with your feet straight. get thattight. so, if someone walked up and punched you in the stomach, you would laugh. no problem.here we go. i'm gonna show you what i'm talking

about. right. so, you're nice and tight. that isneutral spine. if your butt is squeezed and your abs are on, that is straight up and downbalance and supported. you're braced. now, you can't walk around flexing your cobrahoodall the time 'cause it's weird, right? [strained voice]"good morning. how are you? stable, braced." [normal voice]what we need to do, though, is think you gotta have 20% of that best effort on all the time.so, if you just give me squeeze your butt 20% , belly tight 20% , you'll notice thatyou found yourself in a good position. now if you go to sit down and your hands.

keep your hands there. if your hands go apart,that's a fault. that's a broken spinal position. or, if you're sitting in the chair and yourhands start coming together, you're ending up in the dreaded dog poop position. samething. dreaded spine flexion, herniation. danger.it's not bad. it just looks bad. so, go ahead and see if you can hold that neutral spinefor me, that 20% of your abs, and sit down and pay attention. so now as you sit down, now you have somebase line. and it's easy to find that organized position when you're standing. and that'sone of the reasons we like to have our athletes and office, our executive athletes stand becauseit's really easy to be in this organized position.

as soon as i sit down, my athlete capsules.my tight jeans are all pulling me into a bad position. i have to overcome that. so if iget organized in a standing position, it's easier. and it's easier to see. and you cansee that many of us are like, "that was an awesome demo." and then my hands are basically touching eachother. so, the first error is that it doesn't matter what you're doing with your keyboard,or how high your desk is or where your mouse is. if your back is trashed and you're hangingout on your joints all day long, it's no good. and one of the things that we'll see is thatfrom a chi standpoint, or neurological outflow efficiency, when we see changes in spinalpositioning that happen like this or at the

back of the head, it radically affects yourpower output and radically affects your reaction time, your neural output. let me show you. come on up here, jonas. yeah.and i'll have you--. can you hold? i'll have you hold the microphone. come on. so, i'mgonna show you with these head positions make a big difference. now you're all sitting up.you have a nice model. you should always have your abs on 20% . you don't ever get to go on vacation unlessyou're sleeping. always 20% . now, here's the deal. i'm gonna have jonas put his handout towards the wall in the back. and he's gonna spread his fingers out. and spreadinghis fingers out is the same thing as making

his elbow stiff. and so now his elbow is stiff. and how he'sbraced. and they'll--. keep your eyes up. i'm gonna try to bend them. don't let me moveyou. ok? [strained voice] hold. hold. he's very strong.ok. i can't do it. he's german. ok. now, when i have him look down, watch what happens instantaneouslyto his position. so all he's gonna do is just look at the floora little bit. 'cause you can't relate to that at all on the computer, ok? >>jonas: or not. >>kelly starrett: hold. now look up. hold.do i move you? and look down. and he breaks

right away. it's weird, like magic. the samething will happen if he looks up. so, if he's sitting in a bad position, either way, ifwe see the deviation in neck or spine, we'll see the same break.[strained voice] hold. hold. and just look up. even if he looksup a little bit, we see that--thank you--big change in output. and that's why we need topay attention to what's going on. do i have a braced model? do i have 20% of my trunkon all the time? so, i'm gonna walk around and just be able to punch my co-workers. twenty percent is my best effort in theirstomach all the time. they appreciate that. and actually, in our family, we call it the"belly smack." and our daughter, at her gymnastics

class, that's how they teach the kids. theyjust give them a little smack in the belly and they figure it out. twenty percent. ok, so you've got that modelin your head now. you've gotta not violate the two-hand rule. you can't extend. you can'tflex. you gotta have on--. see, you did it again. easy to figure out. big landmarks.and ultimately, you become a fencepost, which is the highest degree of zen you can achieve. now, the second part to understanding this--.first i said, first trunk, then limbs. so the main thing that we need to talk aboutare shoulders and the hips. these are the real issues for our bodies when we sit. ifi'm disorganized at the trunk and hip, or

at the trunk, it doesn't really matter what'sgoing on with my shoulder. i can't ever fix this problem in my elbowor my wrist, because i'm disorganized here. so now, i've got a plan here. straight upand down and braced. now i need to show you a very complex biomechanical principle called"flexion and external rotation." and i know you guys are all superstars. and you're like, "biomechanics was a sleeperclass." but look. this is flexion in the arm. arm comes straight up. see how simple thatis? brushing your teeth, being a human being. most of those movements happen in flexion.easy. external rotation is just turning the arm out, turning the hand up.

that's external rotation. so, flexion andexternal rotation. simple? lemme give you a few examples. it's really important. flexionand external rotation is how gymnasts turn out on the gymnastics rings. right? can yousee it? so, they're turned out. what's important about flexion and externalrotation is that's where the shoulder becomes stable. that's where the hip becomes stable.and then i've wound up that joint into a good, tight position. and then i can hang out thereall day long with very little muscular problem, very little tissue deviation, tissue creep. and it gives me an organized position to startwith. and what you'll find is that you'll see this over and over again in nature. savasana,or corpse pose, looks a lot like--. what's

her hand doing? it's an external rotation.it's the same as the gymnastics ring position. it's the same anatomical position. screwdriver.if you wanna tighten a screw, which way does the screw turn? it's always set up for right-handedpeople. i know there's a right-handed bias in the world. but its external rotation ishow you tighten a screw, drive the screw in. you'll see these patterns, even if you turnyour car key on. how does your car start in the morning? external rotation. there it isagain. we're having a little yellow-out. there we go. more importantly, 'cause you're probablyat my generation, mr. miyagi taught daniel-san in the karate kid, what movement? wax on, wax off. and what is "wax on, waxoff" really just about? external rotation

and flexion. so if you understand that you'regonna see these strong principles over and over again, and in fact, if we're in a self-defenseclass and you grab my hand--. grab my wrist like you're holding me. i'm danger, right? i don't know how you gotmy hand in the first place, but you've got it now. i'm gonna break it. and how do theyteach first external rotation? it's a very strong, powerful position. it organizes theshoulders. so, if you're sitting at your desk, the very first thing you can do to get organizedat the shoulder is that external rotation. and all you need to do is just screw yourarm around to the back of the socket. can you do that? try that. so, look. you're sittingin savasana at your desk. enlightened beings.

now take a look at this. i was an avatar nerd,like everyone else. and i really bought in to the unobtainium movement and understoodall this. until i saw this. does anyone understand what'swrong with this photo? i was like, after this, i was like, "james cameron is so unrealistic.he did not pay attention to any of the details." because what position is that person drawingthe bow, the na'vi? she's in internal rotation. no advanced human being life force, whatever,would draw a bow in a weak position. and so, if the hand was on the other side, i would'vebought the movie. but the fault is the person is internally rotated, which is the same positionthat you were not supposed to type in. the same position that causes all this notgood positioning and looks really, really

bad. so, you can see it. this is the break.so, let's show you something. this is probably the most critical part of the whole talk,is what i call the "western keyboard" approach. this is our friend, mark bell. he's benching 900 pounds. he's going for theworld record. i think it's crazy. but he's a good friend. the first thing he does--.so put your arms out. i'm gonna teach you how to bench press like mark bell. nine hundredpounds is coming. set your shoulders back. ok? and i want you to pretend like you'regonna break an imaginary bar, or stick, in half. forty-five degrees. what happened whenwe did that? external rotation. see how your shoulder got stable? now, get tight. belliestight. two-hand rule. now pull your elbows

down to the side. ready to go. you're bench pressing. it's veryheavy. and that's your keyboard position. hey, that's the western approach. so, if iactually rotate again, pull it down, get it tight. and guess where my mouse should go?external rotation. there's that same principle that if i'm internally rotating for my mouse,my shoulder is disorganized. i'm gonna have problems. so, we teach peoplehow to get all this good, fancy set-up, but we don't ever teach them how to sit and whatpositions they should be in. questions. >>male audience member #1: [inaudible] >>kelly starrett: oh, the problem with theearlier slide was that her hand is not in

an externally rotated position. the hand isin an internally rotated position, which means the shoulder is in a weakened impinged state. it's a disorganized position. all you needto do is just wax off, and then that's how you would do it, right? it's easy to see.good question. need the biomechanics. ok, so that's our western approach. now, becausewe're so much more zen than mark bell, i'm gonna show you guys an eastern keyboard approach. so here's what i want you to do. go aheadand externally rotate the arms, like you're gonna sit back. and you know that they probablytold you to squeeze your shoulder blades together. and that never works because the shoulderblade is never organized in a wound-up, tight

position. so, external rotate. nice and tight. so nowyou're in savasana. and then, just flip your hands over. what position are you in now?perfect typing position. and you can find it either way, from either from this externallyrotated position down. or, just flip over and turn it back up. now, i'll tell you what. this is probablythe easiest way to understand and hold a good texting machine. so, pull out your textingmachine, whatever that is. your texting machine of choice. this is important. 'cause thenyou're like, "oh, i'm sitting so good at work all day long." and then you're like, "oh,text."

and you can fall right back into your littlemonkey habit. so here's what i want you to do. i want you to hold your texting machinewith one hand. balance it on your hand. externally rotate. bellies tight. two-handrule engaged. and then, just pull it in tight. and then, place your other hand underneath.and now, your shoulders are supported and you will be shocked that your typing ratewill go up. your number of texts answered per minute will go up. and your shoulders will not ache. and yousee, as soon as you let those shoulders go, your shoulders round forward, your head goes.it's terrible, isn't it? and so you just like, "what are you doing?" you're like, "i'm gettingready to meditate with my texting machine."

and i'll tell you, it also solves the horriblethumb problem that we see in a lot of people who have to be on little blackberries allday long. so, if you can externally rotate that hand first and then bring it in, we'vesolved it. and so much of this, you'll notice, that this pattern happens. and this person, this is the bodhisattva , whobasically wrote the yoga movement. and what position is lotus? external rotation, right?in fact, sitting indian style, this is actually the only appropriate use of indian style.everyone else is 'indigenous person' style. but this is indian style, is that the legis externally rotated in flexion, which is the same position as the upper body. so, you'llsee these patterns over and over again. and

you'll be mini-obsessed with it. when we sawcaroline squat earlier--the bear--she squatted and her knees went out. and that same knee-out position is that externalrotation position, which stabilizes her hips. so we're gonna see this same model at thehip and at the shoulder. all right. so we have some basic understanding of how can iget my spine organized, two-handed rule, 20% flexion, external rotation. and then from there, you can basically goto the olympics. do whatever you want. super easy. so, next piece then, i said some movementand mobility approach. well, the first part of that is that we say hey, is the athletein a good position? is the person sitting

at the desk in a good position? and then the second part is what's going onwith the tissues? and here's that piece where we usually skip around. and it doesn't matterhow much massage you get, or stretching you do, if you just default back to your troglodyteself, it's just amazing how you go back to that space. so, you have to fix the position. then, wefix the tissues. and now we've got a recipe for changing things. here's what you're gonnado. you're gonna take a little test for me right now. this is the dirty, secret show.i want you to pull your pant leg up. now, cross your leg.

pull your pant up so you can see your shin.this is the technical part. this is your leg bone right here. so, grab the calf behindthe leg bone and the front. and what you're gonna do is you're gonna see there's a flatpart of the middle of that shaft, of that tibia. right in the front of the leg, there, in theshin. see there's a big, flat part of your shin? it's flat there. what i want you todo is take your thumb and drive it right into the flesh. not on your calf, the muscle, butright over the bone. try to push that thumb into the bone. five seconds, hard. so right on the bone,push hard into the bone. hard. hard. hard.

you're not pushing hard. i can tell. get tight.good. now, pop your thumb up. did you see a dent in your skin? there's a little dentthere. raise your hand if you have a dent. don't be ashamed. i know that there's a globalwarming problem going on. this is what we call global dehydration. and what that littlepitting edema test is, is it's a metric of how well your tissues are sliding over oneanother. and guess what? if your tissues become pitted and nasty andyou're dehydrated, then what ends up happening is you go through a very complex process wherehigh temperature--. let's take a look at another model. imagine right now i weigh--. i'm a200-pound guy. i'm a little more than that. i'm an adult-sized male, 200 pounds. and i'mabout a hundred degrees, give or take. right

now, i have about a hundred degrees and ahundred pounds in each one of my butt cheeks. just like you. and guess what? under highpressure and high temperature, you create lamination, or oil. that's how we laminate surfaces together,right. so what's going on right now is you are in the complex process of creating whatwe call butt lamination. all of the tissues of your butt and hamstrings are being sandwichedtogether under high pressure. for what, seven, eight, nine, ten hours a day? plus the car ride. so you can imagine thatif you also failed that dehydration test, you don't have any lubrication. you had totake a drink of water. you couldn't even help

it. you're so thirsty. and what's happeningis that you're getting those tissues stuck together. and, for lack of a better word, you've createdthis sandwich out of most of your bits. well, that's happening in all of your tissues, yourachilles, the nerves sliding through the nerve beds, how the tendons relate. all of thesetissues end up getting sticky and they don't slide very well and then they get stiff. and that stiffness is one of the problemsthat happens. and so if i'm dehydrated and then i freeze myself in a 90-degree position.you can imagine that after a while that's gonna be a recipe for pain. i don't know what'shappening, but i used to be a college swimmer

and now i can't put my arms over my head. and it turns out you need water and salt.and what are the amounts of water? well, we recommend that people drink half their bodyweight in ounces. that's it, every day. and what i think you should do--. so, do highmath there. i know you can do it. it's very simple. it's not a lot of water. you should--here'sthe "should"--try doing all that at work. it's one of the ways that we can gain thisprocess is that i can take care of my hydration at work. so i can use my coffee in the morning.bridge myself to work. i drink all day long. and then i go home and i'm gonna have redwine.

and neither of those things count towardsour total water. but what does count is the water that you're drinking during the day.so, baseline without exercise, half your body weight in ounces every day. now the key tothis is that a lot of you drink more than that. you're really good. you got your little gallon.you're refilling your thing. but it turns out you're not adding any salt. and a lotof the people we're seeing now are paying a lot more attention to their diet. they'revery low-salt diets. they're eating primal, gluten-free. and what's happening is that people are notsalting anything and they've reinvented the

need for the salt trade. well it turns outanimals drink ferociously after they eat. and the reason is that's when they absorbwater. and if you're not regularly going home andeating animal kidneys, which you're probably not, then you need to think about your wateras a chance to make it with a little salt in it so it's the same salinity as your bodycan actually absorb it. so, what ends up happening is you dose your kidneys. you drink this big bolus of water. you'reso good. and then you just tinkle all the time. and that doesn't change any of the globaldehydration. and this global dehydration, this change in the quality of that stickinessof the tissues, it takes weeks to develop

and it takes weeks to undo. so, what i'm saying is take a little pinchof sea salt and throw it in your water. or, there are nice companies in the world thatmake these great little tablets that you can just drop into your bottle. and camelbak gaveus some of these. it doesn't matter what brand you use. there's nuun. everyone makes these littletablets of electrolytes. they're not sugar. it's not gatorade. it won't wreck your insulin,but it makes the water absorbable. so, make sure you're not making that type one error,that foundational error, of being dehydrated and you're drinking all the water, but you'renot absorbing the water.

because if we can undo that stickiness ofthat tissues, things change radically. what happens is you become de-laminated where youwant to become de-laminated. but this is your tissue. it becomes stuck. i like the bacon'cause it's a nice reference for your muscles running through the grilled cheese sandwichthat is your butt. you should be like layers of silk runningover steel springs, not this. and if you stand up and then go try to run or play kickballafter this, you're gonna have a problem. so what do you do about that? so the first andeasiest way to deal with that is we brought you a gift. if you can hand some of these back. this isa lacrosse ball. if you can get a couple of

people to pass these around. these lacrosseballs cost a buck a shot. there's lot and lots of fancy myofascia balls. hand some out.thanks, jonas. we like the lacrosse ball because we think it's the most painful, first. and second, it turns out they're cheap. andif someone wants to steal it or take it, we give it to them. so here's what i want youto do. very, very complex task. take the lacrosse ball, and stick it in the grilled cheese sandwichthat is your bottom. hey. i can do this while i'm answering emails, right? and what's happened is now you've gotten somework done while you're doing something else. so, grab that lacrosse ball. we got plenty.we've got more in the back. don't be shy.

there's a box of lacrosse balls in the back.i'm trying to change the world one lacrosse ball at a time. here's what i want you to do. so i want youto sit on the lacrosse ball until you find something that hurts. it's pretty simple.i wish it was more technical and complex than this. i have an advanced doctoral degree andthat's all about sticking a lacrosse ball in your bum. ok? got it. now, find something that hurts.now, if you stick a nail through that grilled cheese sandwich, are you gonna have a problem?yeah. it's gonna hurt, right? and it doesn't change the surface. it doesn't de-laminateor shear those tissues apart. so if you want

to pull a grilled cheese sandwich apart, whatdo you need to do? spread it apart, right? you don't just sticka nail through it. so what you're doing right now is just sticking a nail through your laminatedsurfaces and that's why it hurts. so what you need to do is roll. so, first thing isjust try to roll past that lacrosse ball anywhere that hurts. and if it doesn't hurt, find someplace thatdoes. it's a dirty secret in there. many of you guys have been experts at sitting in frontof a blue screen for many, many years. and it takes a while to undo that lamination.so, what i'm saying is, how long does it take? treat until you make change. how simple isthat? now, that's one model. roll around on

it. here's the other model. go ahead and putit underneath your hamstring, which is this big muscle group in the back of your leg.so kind of tack it down. so now we're back to that tack model. and what we're gonna do is what we call anactive tack and stretch. it's a poor person's a-r-t. i know you guys are working hard forthe man. so you don't have time to go get massages. so put the ball on your hamstringand then kick your leg out. [squeals]wah. anyone feel that? that's fun, huh? that's a pain face. that'sa private face. don't make that face.

straighten your leg. now, just kick your legback and forth. what's happening is that you created a little micro-tack under that hamstring,under those posterior tissues, whatever that tissue is there. and now you're starting tode-laminate. you're restoring that slideability. and i'll challenge you this afternoon. goahead and hammer one butt cheek. then only floss one hamstring, back and forth. theycall this flossing. this kind of tack and stretch. just move it around. give it fiveor ten minutes. it doesn't take much time. and then stand up and just move around. and try to squeeze your butt and you're gonnabe like, one side is like the hulk. and the other side is like the grilled cheese sandwich.and that's how we know it works. and it's

very, very simple and very low-tech. and someone'sgonna come up to you and, "can i borrow your lacrosse ball?" you're like, "sure." it's a buck. like, please.a latte costs more than you treating yourself. so please take that lacrosse ball. enjoy that.so that's one model. the second thing is we want you to think about gaming your desk.i stopped evolving after the atari 2600, after i moved back home from germany. so, this is my mantra. but one of the thingswe do, is we try to drink all the water we can while we're at work. use the lacrosseball on as many tissues as we can. now, think of this as some advanced clinical reasoning.could you put that lacrosse ball on the bottom

of your foot? yes. can you put that lacrosse ball in yourknotted arm? yes. take the lacrosse ball right now. put it over your heart. yeah, that'syour pec, pec minor. it gets stick and ropey in there and holds your forward. your body'slike, "this is the position you wanna be in, bro? i got your back." and so it rolls you forward, pins you down.and all you have to do is roll that thing around right underneath your collar bone.you can find the sticky bits, yeah? it's super simple. if you think, "hey. no one needs toknow, under the desk, what's going on." how's it going? and all you're doing is justrolling on your feet. and if you're a runner,

or if you stand up or planning or cycling,we do not take care of our feet. it's a simple way to get some serious mileage in while you'reat work. and someone just texted me and said, "hey,kel. big fan. i just was at jury duty for three hours and i got it all done." so, carryyour lacrosse ball. the lacrosse ball we know has gone to afghanistan. we know it's beendeployed with our navy seals. and it's very, very simple. and it's a low-tech way to actually changethe interface of these muscles, the skin, and the tissue. but now, we're into the executivestretches. let me just show you a couple of ideas. on the end of this presentation, thereare some links with ideas, with some directions.

so, i'm not gonna run you through a wholegamut. but there's ideas and short little episodes that you can really click to. butlet's do a little game. imagine that you're sitting at your desk. now, go ahead and standup for me. oh, you failed. the first time you sit up. that means you owe a pounding. so, here'sthe first game and we call it the sit game, or what do we say? kind of sit and pay. so,every time you get up and down, that's one pounding. so, here's the first and easiestthing you can do. cross your leg. belly tight. don't violate that two-hand rule. now, ifyou're having a hard time getting up or your knees or your chest, already some things shouldbe coming clear to you. it's easy. it should

be easy to get my leg down and tall. [whispers]if your knee's up by your face, that's not good. take them down. [normal voice]you can't, right? so, go ahead and just lean forward. now, the common mistake that peoplewill make is that they just don't do things long enough to make change. so, the minimumtherapeutic dose is two minutes. it's easy to remember. gimme two, right, from johnny utah. you cansee all the submarine sandwiches. back in

two. and two minutes is a nice way. most importantis that you just start to do something. and right now, you can hook your knee underneathyour desk, get some email changed. take your lacrosse ball. stick it right behindthe calf bone right there. hey. look at that. right behind that shin bone, press that ballwith both hands right into that fleshy bit. now make circles with your ankles. hey. that'sok. got it? i'll take that. thank you. so right there, anchor that thing and just makelittle circles. just little wheels. and my wife is a worldchampion athlete back there, and an attorney. and she's like, "i'm always gonna wear cuteshoes, kelly, no matter what you say." and those cute shoes make her calves tight. andhere's that remedy. i'm like, "here's the

compromise. you can wear cute shoes, but do somethingfor your feet, please." and this is so simple. so hey, a penalty, every time i got up i haveto do something for a minute. simple? gives you an idea. go ahead and stand up one moreinch again. will i do it? hit it. oh, that's a foul. good. next foul.watch how high-tech this is. put your knee on the ground. can you do that right in frontof your desk? right in front of your chair? go ahead. if you've got arthritic knees, don'tdo it. be cool. if it feels sketchy, it's sketchy. how simple is that model? now squeeze yourbum as hard as you can. was your bum squeezed?

it wasn't, was it? you were like all over-extendedman belly guy. don't be that guy. rib cage down. squeeze your butt. and just push forward.now, through the butt. anyone feeling anything tight, like a wolverinegnawing at your hip right here? yeah, that's another way to undo that hip skin, that tightness.and all you have to do right now is just answer emails in a very strange position[audience laughs] for what--a minute. and you're gonna start to see some change.it's very, very simple. these tables are a little bit low, but you can even put yourfoot up here and still maintain decorum and still get some work done. in fact, give thata try. don't fall over. it's so simple. we

call this the couch stretch because it's perfectlydone on the couch. it was built for "so you think you can dance."so you can watch "so you think you can dance." put that knee to the back corner. squeezeyour bum and just try to open up that hip. how long do you do this to make any seriouschange? two minutes. if something goes numb, what should you do? call you doctor. no, stop doing that. right? that's easy. thatnumbness is a serious issue. we've given you ten different ways, fifteen different games,on there about taking a look at how to game this up. but remember that it's gotta be about notbeing afraid to try to move a little bit at

your desk. de-laminate yourself. roll thatball around every conceivable place on every soft tissue you can have access to at work. create a game where you actually get somethingdone at work for you, for your body, so that when you stand up you become that supple leopardagain and you're right back out and your desk hasn't imposed a compromise where you're playinggas-o brake-o. 'cause that's ultimately what we need to do.we understand that if i was walking around like this all day long from my job and thensuddenly had to not be in this position, it would be a real problem for me. and that reallyis a simple exaggeration of what this does. so whether you're standing or sitting, don'tmake the mistakes of losing the spine. am

i braced? two-hand rule. twenty percent on.and you can see everyone here. i don't know if you guys will see each other and you'llwalk right up and slap each other 20% . you'll see if that girl's overextended in the back,you'll say, "i see you." neutral spine. and as soon as you do thatand then you've got this taken care of. get yourself organized. and once you're here,everything becomes very simple. external rotation and flexion. two-hand rule engaged. and get some work done.make sense? it's very, very simple. and i think now we're taking some questions. niceto see you still sitting up and drinking water. good job.

>>jonas: so please ask questions into themic there and then we have a few questions submitted to the google moderator page. so,i'm just gonna leave this here. >>kelly starrett: great. >>jonas: you can read the question. >>kelly starrett: ok. let's take questionsfrom the audience first. >>male audience member #2: i've had some problemswith dead lift in my lower back. i've been experimenting with different ab position fordead lift. what do you suggest for--? is it a similar kind of two-hand rule for dead lift? >>kelly starrett: so the question is wheni pick heavy things up off the ground, what

do i do with my spine? that's really the question.whether it's my two-year old, my six-year old, it's 500 pounds. it's the same thing.and the idea is where should i get organized? should i wait till i'm tight down here andget all organized and stiff? no. i do it at the top where i not violate the two-hand rule.get as organized and stiff as i can and then move from there. so we always prioritize thespine first, and then look to create torque at the hip second. so, i would say absolutely getting organized.and whether you breathe into that tightness--. do this little experiment for me. take a hugebreath. hold it. now, try to get tight. how's that working for you? it's like putting abounce house into a duffel bag, isn't it?

yeah, absolutely. now, let's become cobras.get tight. now try to breathe into that tightness. it's like putting air into a compressed tank.and that second model of stiffness and position first, and then breathing second. >>male audience member #3: so, your thingabout the external rotation like, having the mouse out, do you have any suggestions whenyou have to work a lot on a laptop where you got the track pad in the middle to keep thatgoing? >>kelly starrett: so, the question is howdo you manage a compromise? you're playing tetris with your body. and like, you've gotthe perfect setup. you're about to get the space shuttle.

and what's about to happen? it's like theworst piece comes down, right? and you gotta put that piece somewhere and you're like,"no, i don't know. it doesn't fit anywhere." well, that's what's going on with that littlemouse pad. i'm pretty sure wireless mouse is a this large. so you can always make a better decision,which is my wife's best parenting advice. make a better decision, to me. the secondidea is that i can still be in an external rotated position to maintain the shoulderin a good, organized position and then swing my hand in. and that's what's cool about having this extrajoint. it allows for some differentiation.

and that's what you need to know. the mainthing is to get the primary joint organized and then i can spin back in. but the secondthat misses, then i'm toast. >>male audience member #3: but i kinda gotin the habit of doing that. do you have any ideas how to remind yourself to get out ofthat habit, then? >>kelly starrett: so i do this all the time. what should i not do? >>male audience member #3: i do this all thetime. >>kelly starrett: you're gonna have to realizethat you need to spend some time working on it and practicing. and we've given you somelinks and some resources to encourage that,

but just motor control and consciousness is[whispers ]pretty powerful stuff. >>male audience member #3: is internal rotationever good? >>kelly starrett: always good. and extension. >>male audience member #3: absolutely. >>kelly starrett: so when the arm comes behind,it's the opposite. that's beyond the scope today. does that make sense? so you stillthink about what are the principles i can control. what can i control? and then hold it there.and holding your little texting machine. and if i can get my laptop up a little bit andnot do all ten errors at once. [whispers]

my precious.[normal voice] next question. >>male audience member #4: there's been alot of minimalist footwear out there, like fivefingers and merrell makes some, too. anythoughts on those as far as are they good for realigning everything? or, are they badfor the joints? i've seen both thoughts out there. >>kelly starrett: the question is what doyou think about minimalist footwear? i think it's awesome. i personally--and i'll probablyget sued for this--but i don't think my wife would go on a date with me if i wear fivefingers.

so, that's my fashion statement. comma, youcan always make a good decision. in fact, our daughters run around in ballet slippers.i think there's probably people here wearing very flat sandals. there's always a choice.whatever shoe company that you're at, you get a lot of input from your feet to the world. and if you're in a disorganized position,or collapsed, or insulating yourself, you can't actually hear the messages from theground up. and so, do we encourage good mechanics first? yeah. it's always solving the movementproblem first. and if i have a $500 shoe and i'm puttingmy heel out, to stop a $500 heel strike, and it's a problem. i think there's even a correlationbetween the more expensive your shoe and severity

of your knee injury. convenient. other questions?do what works for you. all right. so here are a couple other questions."standing appears to be a lot better for the body than sitting. what are the do's and don'tswhen working at a standing desk, though?" so, this is the problem is that we're thinking,"hey, i'm an enlightened human being. i'm just gonna stand now and do all the samethings." in fact, i stand and my back hurts even worse and now i'm overextended all daylong. and you'll know what i'm talking about if you see these guys stand like that. ohno you didn't. this is me trying not to have my back hurt and i stick my hip out. see what you're doing in the back? it's cute.but it's not organized. that's right. that's

the problem. and dancing, that's different.so, one of the issues is how do i avoid that? and we'll see guys will stand out like thisall the time. we'll see people roll out on the bottom of their feet. and what they're all trying to do is solvethat broken spinal position problem. standing like this with your foot over. so, the bestthing you can do is at your work station, give yourself a place to go. one of the conceptsis your best position is probably your next so, any one position is han being frozen fora long time. that guy was stiff and dehydrated. but i'll tell you what. if they allowed hanto refreeze, he probably could have hung out in that carbonite a lot longer without detrimentaleffects, without the blind sickness.

and it makes a big difference because evenif i'm in a perfect position all day long, it turns out that the yogi's knew they hadto meditate in these very externally rotated, neutral positions, but then they had to standup and prepare the body to be able to sit in those positions. originally, the breath training, the mindfultraining, the yoga, the movement practice, was about being able to sit and organize.and that's what we need to be thinking about. what am i doing? and so now, we've got atleast a model, or two or three models, of rolling around on a ball and doing some hipmobility stuff. does that make sense about that? and standingall the time is overrated, too. but this is

a high position. this is why everyone goesfor these little tables first at the little cafe. next question is, is it better to workin one good position for the most of the day, or mix it up? what's the right answer? mix it up. absolutely.any recommendations on how to keep external rotation in the shoulder, arm, when usinga touch pad? you're a plant. that was great. yeah, absolutely. so, start as best that youcan. get as organized as efficiently as you can. make as few compromises, then come back in.and what you'll notice is that it's not today that you'll see change. it's a week from now,a month from now. you'll be like, "i just

feel great. this job is saving my life." andthat's where we need to be going with this. make sure we don't have any others. we donot see the exercises remotely. we only see the slides. any way we can use the lacrosseball exercises? yes. on mobilitywod.com is our open source network idea about tryingto put this out there. so, you shouldn't have to pay for it. thisshould be--. you should come out of the womb and your mom hands you a lacrosse ball. it'sall on there. and there's some links on the back of these slides to those videos as well. >>jonas: youtube channel. >>kelly starrett: youtube channel. it's allyoutube. absolutely. viva la youtube. we were

just saying i think we're up over three millionsusers on that thing, which is insane for stretching videos. i previously worked at a standing workstation.i found that after a while during my day, my feet would hurt. what would you do to avoidthis plan? this problem. what do you do if you stand all day long and your feet hurt? >>male audience member #6: change position. >>kelly starrett: that's right. changing positions,but look what i could do at my standing work station. there's this thing called stretchingyour calf all day long. you should have the most supple, long, sexy calves if you're standingup at your workstation because it's easy to

get in there and open those up, or get thefoot up. and sometimes we see downstream problems whenpeople get stiff and it's because their spines are disorganized. whenever you're having anyproblem, ask yourself, "is my spine in a good position or bad position?" am i in a goodposition check. am i organized? yes. and all these concepts again are out there. yes, ma'am. >>female audience member #7: do you mind talkabout how we should walk? do we go heel first? >>kelly starrett: that's a big can of worms,except it's not. really the main thing is--. let me say. if we have full normal motionand we watch a kid walk, it's absolutely heel first. no, walking is not varied. there'snot a lot of flexion. not a lot--.

the problem is--let me just make this clear--isthat when i walk i'm usually taking a very little stride and my foot is right up underneathmy body. so the force that goes through the heel is transmitted underneath the base ofthe support, which is not so different than me falling forward and then just keeping myfeet underneath me. that's actually how children run. and if youwatch how children walk and initiate and you're like, "georgia, get over here." and she'slike, "sure, dad." and then they run after you and that's because that falling positionis how we maintain this neutral spine. but what do i do? i'm like, "no problem. there." and now i haveto make all of these cool walks. had a girl's

name as a kid. it's how i developed the coolwalk that hurt my back. so, shorter steps. you know how gymnasts walk? they're nice andtightly organized and their feet are underneath them. does that answer your question? >>female audience member #7: what about running? >>kelly starrett: running? the best way todo running is, are you pain-free? and what's the best and most efficient way? we thinkthe best and most efficient way to run is to put that ball of the foot on the ground.not heel strike first. but if you wanna keep heel striking, i'llgive you my physical therapy information. running is the most dan--. running with yourheel down is the most dangerous sport in the

entire world. and again, what's interestingabout running is we're like, "oh, all kids run. it's so cute." no one taught them to run. running is a highskill, just like sitting. and there should be some thought to it. we shouldn't take anythingabout the way we move for granted. you're welcome. >>male audience member #8: hi. should we beteaching our children how to sit? at what age? how? >>kelly starrett: great question. when shouldyou teach your children how to sit? go home and teach them how to sit. now. as soon asthey learn. if i was a race car and my wheels

pointed in different directions, would thatbe a problem for me? is it a problem, then, if i walk with my wheelspointed in different directions? absolutely. and what's happening is that that arch isn'tsupporting yourself. you're not walking--. the analogy is that we talk about it at homeabout having our kids know that their feet go straight, and they walk with their feetstraight. and it's an easy cue thing. and what doesthat look like to sit? well, i'll tell you that all of the modern thinking about educationis don't make kids sit day long. and that's the worst thing for them. and that havingkids on the floor and having them adopt the positions where they're comfortable and thesekids are stuck in these positions.

and you can imagine you have to suppress thaturge and terror of, [yelling] "get out of the desk." and then you learned to muffleit down. and once we started this conversation--. this is why gymnastics and some kind of systemof movement and this consciousness is a big deal. do you teach your kids how to go tosleep? yes? >>male audience member #8: yup. >>kelly starrett: they have to learn that.you're gonna go to sleep now and cry for five hours. it's ok. it'll be good for you. doyou teach them what to eat? yeah, absolutely. we should be teaching our children how tostand and walk and run. absolutely. >>male audience member #8: thanks.

>>kelly starrett: you're welcome. any otherquestions? >>male audience member #9: yeah, i got oneother question. i saw some of your videos and i saw that you had these jump stretchbands that looked like it pulled some joints apart or something like that. what's the ideabehind that, if i understood that? >>kelly starrett: definitely not necessarilypulling joints apart like a chicken. that's the wrong message. one of the tools that weuse all the time in the mobilitywod is a big, thick, jump stretch rubber band. it's likean inner tube tire. and the idea is that with that inner tubetire, or that band, we can actually change and encourage how the joint moves within thesocket. so, it's a more special motion. but

what ends up happening is that if you're athick, strong athlete with big hip capsules and you're powerful, or you're just a humanwhose stiff, stretching sometimes doesn't affect all of the systems in a system of systems. and by using that band, we can have a muchbetter outcome. our metric is, if you can't see change, there's no change. it's very simple.it should be observable, measurable, and repeatable. and that's why we know it works and that'swhy i'm standing here talking to you because the things that you're doing should see changeinfluence throughout your life. and if you can't observe it, or track the data, or seethe changes, then it's not working. and that's a pretty simple model.

>>female audience member #10: what about theneck? >>kelly starrett: what about the neck? >>female audience member #10: yeah, i tendto go like this. how do i remind myself? >>kelly starrett: well, so the good questionis how do i remind myself of my neck positioning? well, this mid-line stabilization concept,the two-hand rule, actually extends all the way down to the bottom of your sacrum andto the top of your head. and so, if i'm in a good position, you seehow my head is still in neutral? and it's a continuation of my spine. and that, whenwe pulled jonas up and we had his head go, in fact, his head is that keystone. his shoulderswent and everything else went. and so, if

i can yell at my kids to sit up straight. instead, if i just say, "hey, fix your--.are you tight? are you in neutral? fix your head." then everything else fixes. so, headin line, but again, there are a lot of people who only ever turn their neck when they driveand look in the back seat. and what we need is more of everything. we need motion. motion is lotion. that's whywe've got to tack and stretch. and we have lots of neck stretching and neck mobilityideas on the site. >>male audience member #11: from everythingyou've said, it sounds like you'd also be a fan of the ball chairs and the chairs thatmove around for strengthening your core, things

like that. is that right or wrong? >>kelly starrett: well, i think that all toolsare tools. and so, the problem with the ball chair, if i'm sitting on a ball chair andif you love your ball chair, stick with it if it's working for you. what ends up happening is that people geton this unstable ball chair surface and they're bouncing around and they feel good and thenthey get tired and they have to stop that ball chair from bouncing around. and theydo that by shutting off the circuit of their spine and now they're in a flexed position. or, more importantly, 'cause you're an evolvedperson and you have a ball chair, and you're

like, "bam." and now i'm overextended andi've violated the two-hand rule from the front and i'm stable, good to go. no idea why mybelly sticks out like this, though. it's strange. so, i think all tools are good and that standingon a ball. the physio ball revolution actually came from early in the pediatrics physicaltherapy, working with kids with polio. and then they actually abandoned it because itdidn't quite get what they wanted out of it. the reactive balance doesn't really transferinto other things. so, if it helps you to get through your day and it's another wayto get some movement in there, it's a fantastic model. and it should be one more tool that allowsyou to get out of your desk and thrive and

not get out of your desk and survive. good?thank you guys so much. i appreciate your time.

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