Kelly Starrett
Doctor of physical therapy and co-founder of The Ready State; author of Becoming a Supple Leopard and Built to Move, on mobility and movement.
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What they believe
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Spending 20 to 30 minutes each evening sitting on the floor builds exposure to normal joint ranges.
one of the things that we're huge fans of the evening is sitting on the ground for 20 to 30 minutes
youtube.comSaid 9 Dec 2024This on korrents
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Beliefs
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Spending 20 to 30 minutes each evening sitting on the floor builds exposure to normal joint ranges.
one of the things that we're huge fans of the evening is sitting on the ground for 20 to 30 minutes
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
Muscles and tissues keep adapting and healing at every age; it just gets slower and harder.
muscles and tissues are like obedient dogs at no age do you stop adapting at no age do you stop healing those things slow down it's a little bit harder to have the same adaptation
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
A simple mobility test: cross the feet, lower yourself to the floor and stand back up without using the hands.
there's a a test we we write about in the book um that if you just do crisscross applesauce standing you should be able to lower yourself to the ground and stand back up without using your hands
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
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Range of motion does not have to decline with age; people should be able to maintain it.
one aspect of your physiology that will not change doesn't have to change is your range of motion as you get older we should be able to maintain our range of motion
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
Warm-up rituals may be needed for high performance, but a person should not need all that preparation just to have baseline range of motion.
the real question is should I have to do all that stuff for high performance absolutely but should I have to do all of this prep to have native range of motion to have Baseline range of motion probably not
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
The gym can be a place to uncover changes in movement and range of motion, not only a stimulus for adaptation.
what we're trying to do then is take the gym not only have it be a stimulus for adaptation but have it be a really great place to uncover changes in my movement changes in expression of that movement
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
Mobility means having access to normative range of motion, the range clinicians agree on, such as 180 degrees of shoulder flexion.
do you have access to normative range of motion the range of motion every physician every physical therapist every chiro agrees on shoulder it's 180 degrees of flexion
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
Begin a gym session with five to 10 minutes of play-type dynamic activity, such as throwing a medicine ball, jumping or doing a complex.
five to 10 minutes of some Play Type Dynamic activity throw a medicine ball around jump on a mini trampoline pick up a barbell do a complex do some breath hold work
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
If you are in pain before exercise, two or three minutes of soft-tissue work is a low-cost, safe and effective way to feel better and open a window to move.
if I was in pain and I was about to exercise a a quick two or three minute intervention working on let's call it desensitization of the tissues let's let's be mechanism agnostic for a second and say that's a really low level to entry safe highly effective way for you to suddenly feel better so we create a window of opportunity to move
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
On a roller, at a stiff or sore spot, contract the muscle, breathe, then slowly relax, and repeat two or three times to desensitize it and improve range of motion.
if I find something that's uncomfortable or stiff or doesn't feel like my other side I'm going to stop found a place to work I'm going to build take a big inhale so I take a 4 second inhale I want to teach myself that I need to be able to breathe in this position my one of my you know friends Greg Cook is like if you can't breathe in position you don't own a position you know that sounds very iang guard too but what we're going to do is we're going to say it's okay to breathe here and I'm going to contract here and then I'm going to slowly relax and soften that's Tempo that's moving slowly and I can handle higher loads and what'll end up happening is if I repeat that cycle two or three times guess what my brain desensitizes that changes range of motion
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
For a sore or stiff area, work through desensitizing, decongesting, reperfusing and restoring range of motion.
so I have desensitization decongestion reperfusion whatever tool you want to use for these is fair game with me just is how I've come to kind of conceptualize these different tools and the last one is restore do you have full range of motion full normal in that joint yes or no
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
Treat pain, lost range of motion, numbness and tingling as incidents to be curious about, not emergencies: pain is a request for change.
incident level problems are pain loss of range of motion numbness tingle we're becoming curious why is the brain sending me the signal it's pain is a request for change
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
Body position matters little at low load and low speed, but speed kills: under high load and speed it matters.
and it also doesn't matter at low load low speed and I want to be very clear about that so you can get away with murder at low velocities and low speeds but speed kills
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett Said 9 Dec 2024
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Where they publish
Site thereadystate.com Their own site: The Ready State, programs, books and podcast.
The Ready State, his company: mobility programs, private coaching with Kelly, books and a podcast.
Link verified 10 Oct 2026.
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