Hey Supple-cans,
Today’s MWod is all about thinking about a position of torture (sitting) and figuring out how to mobilize the suffering that goes on there. By now you understand how the front of your hip gets tight from sitting. But, if you’ll recall the “Butt Laminate” concept from a few days back, you know that we’ve got to open up those posterior lateral leg bits too.
So: If there is such a thing as monostructural mobilization (think of this as another 5km mob), this long hip opener is it.
Test/Retest: Jump squat.
I may have to post the video of Mark Bell lifting the strong man stone when I have better internet access.
Kstar
The 4 Hour Body - 
Kstar,
I have some weird dorsiflexion issues/knee pain that I've tried to address with your tried and true "calf stretch" over the past month or so, with some but not dramatic success. I've found, though, that using a modified downward facing dog yoga position, with one leg at a time and keeping my heel grounded, really addresses my particular issue much better. I'm wondering if there is something that will accomplish the same mobilization without putting my back in such a crap position.
Thanks in advance.
I see you are a proponent of contract-relax type stretching. Any thoughts on active isolated?
Ben-
You need to mobilize what you find and at the point of restriction. You probably need something other than the couch stretch to hit the particular point of restriction that you have. If what you are doing is helping continue using it.
Should be calf not couch stretch in the last one
Maybe a dumb question…if this does cause knee pain, what is causing it? Is it the extreme tightness in "my business" pulling on the knee? Or is it the external rotation of the hip pulling the knee? My guess is it could be one or both.
Mitch
Kelly, I appreciate all the time you put into helping us all take care of our business. So, here is a freestyle for chest/shoulder business. Take 1 trusty lacrosse ball and find a corner/door/doorjam that allows you to put the ball between your shoulder and chest and still be able to swing your arm forward and back. The motion of your arm moving moves the muscle across the ball…make pain face for about twenty swings. Then move your arm side to side like you were bench-pressing…make pain face for about twenty swings. Rinse and repeat on the other side.
Have a great day
Robby