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#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More

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Mar 30, 2023

Guest

Kelly Starrett

Dr. Kelly Starrett, a renowned performance coach and physical therapist, co-founded The Ready State and is known for transforming movement and mobility practices. In this engaging discussion, he emphasizes the importance of balance in maintaining health as we age and shares practical exercises to enhance mobility. Kelly also explores the power of breath in alleviating back pain. His unique insights into nutrition highlight the benefits of diverse diets for recovery, making this a must-listen for anyone interested in improving their physical capabilities.

02:07:43

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INSIGHT

Environmental Cueing

In Japan, Kelly observed people navigating slippery floors in socks, highlighting the impact of environment on movement.
This emphasizes how our surroundings shape our movement patterns and balance.

insights

INSIGHT

Functional Fitness in Japan

While Americans may excel at weightlifting, Japanese culture promotes better functional fitness like sitting on the floor.
This illustrates cultural differences in prioritizing movement skills for daily life.

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ADVICE

The Get-Up Test

Test your ability to get up from a cross-legged seated position without using your hands.
This simple test predicts morbidity and mortality, indicating overall movement health.

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Exploring Movement and Mobility with a Performance Coach

03:43 • 4min

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Skiing Adventures in Hokkaido

08:11 • 3min

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Empowering Mobility: A Journey Through Japan's Culture and Health

11:30 • 28min

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The Significance of Balance in Movement and Mobility

39:08 • 2min

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Mastering Balance and Mobility

41:31 • 18min

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Unlocking Mobility: Enhancing Physical Fitness

59:06 • 13min

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Exploring the Power of Breath in Movement and Mobility

01:12:19 • 3min

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Breath and Nutrition: Key to Movement and Recovery

01:15:19 • 6min

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Enhancing Health Through Protein and Vegetables

01:21:30 • 3min

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Embracing Nutritional Diversity

01:24:09 • 19min

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Embracing Mobility: A Path to Better Health

01:43:25 • 18min

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Wrapping Up with Wisdom and Promotions

02:01:43 • 6min

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#1821

• Mentioned in 24 episodes

Built to Move

Kelly Starrett & Juliet Starrett

Kelly Starrett

Kelly Starrett's "Built to Move" is a comprehensive guide to improving movement and mobility. It emphasizes the importance of proper movement patterns and addresses common movement limitations. The book provides practical exercises and strategies for improving posture, flexibility, and overall physical function. Starrett's focus on functional movement and injury prevention makes it a valuable resource for athletes and individuals alike. The book's clear explanations and practical approach have made it a popular resource for those seeking to improve their movement quality and prevent injuries.

#10788

• Mentioned in 5 episodes

Ready to run

Unlocking Your Potential to Run Naturally

Kelly Starrett

In 'Ready to Run', Kelly Starrett and T.J. Murphy provide a comprehensive approach to running injury-free. The book focuses on 12 performance standards that runners must develop to prepare their bodies for top-performance running. It covers topics such as shoe choice, foot health, exercises to improve running biomechanics, mobility, and injury prevention. The authors emphasize the importance of proper mechanics, warm-up and cool-down routines, and the use of tools like compression socks to aid in recovery. The goal is to help runners maintain a lifelong running practice without the constant risk of injury.

#157

• Mentioned in 137 episodes

Breath

The New Science of a Lost Art

James Nestor

In 'Breath: The New Science of a Lost Art,' James Nestor delves into the history and science of breathing, revealing how modern humans have lost the ability to breathe correctly. The book takes readers on a global journey to ancient burial sites, secret Soviet facilities, and other unusual locations to uncover the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo. Nestor collaborates with pulmonary experts to test long-held beliefs about breathing and presents evidence that slight adjustments in breathing can significantly improve athletic performance, rejuvenate internal organs, and alleviate various health issues such as snoring, asthma, and autoimmune diseases.

#1655

• Mentioned in 26 episodes

Becoming a Supple Leopard

The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance

Glen Cordoza

Kelly Starrett

In 'Becoming a Supple Leopard', Dr. Kelly Starrett shares his revolutionary approach to mobility and maintenance of the human body. The book teaches readers how to hack their own movement to live a healthier, more fulfilling life. It includes step-by-step instructions on performing basic maintenance on the body, organizing the spine and joints in optimal positions, restoring normal function to joints and tissues, and accelerating recovery after training sessions. The book also covers how to properly perform strength and conditioning movements, identify and correct inefficient movement patterns, and prevent and rehabilitate common athletic injuries. This updated edition includes more than 80 pages of new content and has been thoroughly revised for easier use.

#114

• Mentioned in 160 episodes

The 4-Hour Body

An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

Tim Ferriss

In 'The 4-Hour Body,' Tim Ferriss shares the results of over a decade of self-experimentation and research, involving hundreds of elite athletes, dozens of MDs, and thousands of hours of personal testing. The book covers more than 50 topics, including how to lose weight quickly, gain muscle without steroids, sleep less and perform better, and improve sexual health. Ferriss emphasizes the importance of finding the smallest changes that produce the biggest results, making it accessible for readers to achieve significant improvements in their physical health and performance.

#7503

• Mentioned in 7 episodes

Muscles and meridians

Phillip Beach

Philip Beach's "Muscles and Meridians" explores the intricate connection between muscles and meridians in the human body, drawing from both Western and Eastern perspectives. The book delves into the anatomical and energetic pathways, providing a comprehensive understanding of how these systems interact to influence movement and overall health. It offers insights into the fascial network and its role in transmitting forces throughout the body, highlighting the importance of integrated movement patterns. The text is richly illustrated with diagrams and anatomical references, making it a valuable resource for healthcare professionals and movement enthusiasts alike. Beach's work emphasizes the holistic nature of the body and the interconnectedness of its various systems.

#1560

• Mentioned in 27 episodes

Deep Nutrition

Why Your Genes Need Traditional Food

Catherine Shanahan

In *Deep Nutrition*, Dr. Catherine Shanahan examines diets from around the world, such as the Mediterranean, Okinawa, and 'Blue Zone' diets, to identify four common nutritional habits that have been developed over millennia. These habits—fresh food, fermented and sprouted foods, meat cooked on the bone, and organ meats—form the basis of what Dr. Shanahan calls 'The Human Diet. ' The book explains how these traditional foods can improve mood, eliminate cravings, boost fertility, sharpen cognition, eliminate allergies and diseases, build stronger bones and joints, and improve skin health. It also delves into the connection between diet and gene health, showing how food can alter DNA and affect future generations.

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Kelly Starrett, DPT (@thereadystate) is one of my favorite performance coaches. When I have problems other people can’t solve, I call Kelly. He’s also a treasure trove of one-liners.

He is, along with his wife Juliet, co-founder of The Ready State. The Ready State began as MobilityWOD in 2008 and has gone on to transform the field of performance therapy and self-care.

Kelly’s clients include professional athletes in the NFL, NBA, NHL, and MLB. He also works with Olympic gold medalists, Tour de France cyclists, world- and national-record-holding Olympic Lifting and Power athletes, Crossfit Games medalists, professional ballet dancers, elite military personnel, and more.

Kelly is the author of the New York Times and Wall Street Journal bestsellers Becoming A Supple Leopard and Ready to Run. His new book is Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully, co-written with Juliet Starrett.

Juliet was the U.S. National Champion in extreme whitewater racing from 1997 to 2000 and World Champion from 1997 to 1998. She returned to the sport in 2018 to become World Champion in the Masters Division.

Please enjoy!

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[08:05] Where in the world are Kelly and Tim?

[13:34] A lesson in how our environment shapes us.

[19:12] Optimizing vital signs and range of motion as we age.

[30:31] Walk and fidget more for better sleep and body maintenance.

[40:37] Balance training: not just for "old" people.

[50:51] Extending the end range of motion.

[54:58] The old man shoe-on game.

[59:50] The airport scanner shoulder test.

[1:05:55] Simple corrective exercises.

[1:09:44] Tower of London.

[1:12:41] Breath as a mobilization device.

[1:19:13] A reasonable amount of daily protein.