Overview of Flexibility, Mobility Family tree?

TravisDirks

More than 300 posts
I'm glad to see this topic get a place to concentrate knowledge. This is an area where I simply haven't put in the consistent time over months and years to get caught by the results. I've had great shorterm results (Short term because I wasn't consistent, not because any of it stopped working) from:
  • Pavel's Super Joint and Relax into Stretch.
  • Kelly Starrett's work
  • Original Strength Resets.
I've also heard great things here on the boards about:
  • Flexible Steel
  • FMS
  • Ground force method
  • and I think I've heard Systema mentioned in this context?
  • In some sense Movnat fits here.

Is there anything I missed?

Does anyone have broad enough experience to speak to how all these are related? For instance I know that Flexible steel is based on Pavels work. I think Ground Force Method is based on FMS drills?
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Elite Certified Instructor
I gave this forum its title because I think those three things represent a good way to look at things. Individual systems will likely have both one (or more) of the three on which they focus, and then their own approach within that, so the big picture can go from clear to cloudy in the blink of an eye once you start listing every approach.

I will comment on the things I'm aware of and that have a current connection to StrongFirst - I'll tackle your list at the same time. Before I do, allow me to recommend a page on my web site that addresses all of Pavel's flexibility and joint health materials plus a few more. All these are or were at one time published by Pavel's old publisher.

Flexibility Guide from kbnj.com

Pavel's Beyond Stretching is an older book about joint health and flexibility, superseded by the three books immediately below:

Pavel's Super Joints is about joint health.

Pavel's Relax Into Stretch and Forced Relaxation are about flexibility.

For everything below, I am necessarily simplifying - please don't take me to task by saying, "You know, this program addresses more than you just said it does." All of these are successful programs that have undoubtedly been of help to many people, but I'm writing a forum post and not a book-length review here. :)

FMS stands for Functional Movement Screen and belongs in our Movement category. It has a strong connection to StrongFirst - joint programs have been and continue to be offered, and several high-ranking StrongFirst leaders are also leaders, teachers, and authors of material related to the FMS.

Flexible Steel is the name of both a book and a program founded by Master SFG and Tae Kwon Do Grand Master Jon Engum. The book acknowledges Super Joints and Relax Into Stretch as foundational materials for its program. It addresses both joint health and flexibility. Many people, including me, serve as leaders in both programs, e.g., as of this writing, I am looking forward to co-teaching a Flexible Steel Level I instructor workshop a week from now with another StrongFirst Senior SFG, @Pavel Macek.

Ground Force Method was founded by Master SFG Peter Lakatos and its United States coordinator is Senior SFG Andrea U-Shi Chang. It's focus is movement. I took part in a one-day training in this in 2012 but haven't done anything with it beyond that.

Kelly Starrett's work is well thought-of by FMS co-founder Grey Cook - I have seen video of the two of them together discussing each other's approach to helping people move better. I don't know anything else of Kelly Starrett's work other than that, but an endorsement by Grey means a lot to me.

Original Strength is a program founded by two people who used to be associated with StrongFirst. Original Strength has since announced partnerships with at least one of StrongFirst's direct competitors, and has also announced programs that address things already addressed by some of our current partners. I feel strongly about what we do here, and equally strongly about the relationships that our organization has chosen to foster and those with whom we have parted company.

Systema is, to the best of my knowledge, a Russian martial art. I confess to knowing precious little about it.

MovNat is another thing about which I know very little.

There are other organizations we could mention here, e.g., Z-Health, which some current and former StrongFirst people participate in, and which I have found to offer a useful approach to flexibility/joint health/movement.

@TravisDirks, it's not possible for this list to be exhaustive, but I've taken your list and commented on everything in it, plus another thing or two, and I hope my admittedly personal perspective is helpful to you and to anyone else reading along.

-S-
 

Pavel Macek

> 3k Posts
Master Certified Instructor
@Steve Freides , excellent overview, thank you!

I was writing similar piece, but I will condense it into:

- do Super-Joints and Fast & Loose drills in the morning, and/or before your practice
- do Relax into Stretch drills after your practice, or on your days off
- attend Flexible Steel to learn all above (Steve, next weekend, can't wait!)
- move any way you like - GMF, OS, MovNat, Ginastica Naturale - same but different, all good.
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Elite Certified Instructor
Thank you for that, @Pavel Macek. My wife and I will fly into Prague late on Sunday, and I will be in touch on Monday.

-S-
 

TravisDirks

More than 300 posts
I gave this forum its title because I think those three things represent a good way to look at things. Individual systems will likely have both one (or more) of the three on which they focus, and then their own approach within that, so the big picture can go from clear to cloudy in the blink of an eye once you start listing every approach.

I will comment on the things I'm aware of and that have a current connection to StrongFirst - I'll tackle your list at the same time. Before I do, allow me to recommend a page on my web site that addresses all of Pavel's flexibility and joint health materials plus a few more. All these are or were at one time published by Pavel's old publisher.

Flexibility Guide from kbnj.com

Pavel's Beyond Stretching is an older book about joint health and flexibility, superseded by the three books immediately below:

Pavel's Super Joints is about joint health.

Pavel's Relax Into Stretch and Forced Relaxation are about flexibility.

For everything below, I am necessarily simplifying - please don't take me to task by saying, "You know, this program addresses more than you just said it does." All of these are successful programs that have undoubtedly been of help to many people, but I'm writing a forum post and not a book-length review here. :)

FMS stands for Functional Movement Screen and belongs in our Movement category. It has a strong connection to StrongFirst - joint programs have been and continue to be offered, and several high-ranking StrongFirst leaders are also leaders, teachers, and authors of material related to the FMS.

Flexible Steel is the name of both a book and a program founded by Master SFG and Tae Kwon Do Grand Master Jon Engum. The book acknowledges Super Joints and Relax Into Stretch as foundational materials for its program. It addresses both joint health and flexibility. Many people, including me, serve as leaders in both programs, e.g., as of this writing, I am looking forward to co-teaching a Flexible Steel Level I instructor workshop a week from now with another StrongFirst Senior SFG, @Pavel Macek.

Ground Force Method was founded by Master SFG Peter Lakatos and its United States coordinator is Senior SFG Andrea U-Shi Chang. It's focus is movement. I took part in a one-day training in this in 2012 but haven't done anything with it beyond that.

Kelly Starrett's work is well thought-of by FMS co-founder Grey Cook - I have seen video of the two of them together discussing each other's approach to helping people move better. I don't know anything else of Kelly Starrett's work other than that, but an endorsement by Grey means a lot to me.

Original Strength is a program founded by two people who used to be associated with StrongFirst. Original Strength has since announced partnerships with at least one of StrongFirst's direct competitors, and has also announced programs that address things already addressed by some of our current partners. I feel strongly about what we do here, and equally strongly about the relationships that our organization has chosen to foster and those with whom we have parted company.

Systema is, to the best of my knowledge, a Russian martial art. I confess to knowing precious little about it.

MovNat is another thing about which I know very little.

There are other organizations we could mention here, e.g., Z-Health, which some current and former StrongFirst people participate in, and which I have found to offer a useful approach to flexibility/joint health/movement.

@TravisDirks, it's not possible for this list to be exhaustive, but I've taken your list and commented on everything in it, plus another thing or two, and I hope my admittedly personal perspective is helpful to you and to anyone else reading along.

-S-
Thanks Steve, that's the sort of info I'm looking for. The Flexibility, Mobility, Movement bins help a lot.

@Pavel Macek clear, concise and actionable as always. Thanks much! One piece I have been consistent which (and I love) is doing the bits of Superjoints that can be done seated in the sauna a couple times a week. (I figure doing the Cossack in the sauna is a trend I'm not willing to see spread :rolleyes: )

Oh, and For Movnat, I did a month of online coaching with them and have attended a 2 day workshop. @Pavel Macek hit it square on the head, it definitely belongs in the movement camp. It is sort of a progressive movement system with an emphasis on useful movement and being in the outdoors. It's a great thing for those of us who didn't grow up with a breadth in their physical education.
 
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somanaut

More than 300 posts
I wish GFM would put out online product tutorials similar to GMB. It would be awesome to have a mobility/movement exploration company that adheres to the ideas of SF, that us non trainers could use. Of course here I assuming that what GFM does is similar to GMB, I might be wrong. But the clips I have been able to dig out, are frankly of poor production value, and seems to be the same as GMB, gentle and playful movement exploration. It just seems overkill to use the same certification template for GFM as SF.
 

taedoju

More than 300 posts
Certified Instructor
I would like to add this source of information for stretching, it is really great ! Videos | Stretch Therapy i loved the stuff posted on front splits which costed like few bucks and added greatly to my stretching.
 

ali

> 1k Posts
Could I add Feldenkrais to this compendium? It's a wonderful way to explore movement and despite seemingly not doing very much when you do it, it is very effective and meditative. That and having a dog. Combined a nice dog walk with a bunch of shoulder mobility drills with my dog lead, some walking hip mobility and a variety of 'look at that weirdo' sprint drills this morning. Then some Feldenkrais on my flexor pattern. A great combo of restorative leisure.
 

TravisDirks

More than 300 posts
+1 for the Dog. We just got a puppy 2.5 weeks ago and my stress levels have plummeted... maybe too far. I'm not sure how I'll work again. Maybe we can just forage with the puppy out in the wilderness...I think I may be regrowing some lost hairline :rolleyes:
 
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ali

> 1k Posts
Enjoy your puppy.....haven't experienced any new hair growth yet. Hoping though. Always hoping......
 

Boosh32

Triple-Digit Post Count
There are many Systema videos on YouTube. Here are a couple of examples of floor flexibility. It would take a great deal of practice to preform the routine as well as these gentlemen.

This is an authentic Russian video more than a few years old.

This one is in a gym and it is from 2011.
 
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