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How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett

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Dec 9, 2024

Guest

Kelly Starrett

Dr. Kelly Starrett, a world-renowned physical therapist and best-selling author, shares his expertise on enhancing mobility, posture, and flexibility. He discusses the importance of effective warm-ups, using foam rollers, and techniques for pain management. Dr. Starrett emphasizes daily movement routines to counteract sedentary lifestyles and explores the critical role of fascia in health. Listeners gain insights on optimizing posture and integrating varied movements for better athletic performance and injury prevention.

03:26:09

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ADVICE

D2R2 Method

Use the D2R2 method (desensitize, decongest, reperfuse, restore) to manage pain and stiffness.
Address pain through various methods before focusing on range of motion restoration, suggests Kelly Starrett.

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INSIGHT

Posture's Purpose

Posture is not just about aesthetics but about optimizing physiological access and reducing injury risk.
Andrew Huberman and Kelly Starrett discussed how posture impacts breathing and movement.

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ADVICE

Sternum Position

Maintain a high sternum when sitting and standing to improve posture and potentially alleviate prostate pain.
Andrew Huberman shared how this advice from Kelly Starrett helped resolve his prostate pain.

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The Importance of Fascia and Mobility

01:46 • 5min

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Movement Diet for Joint Health

07:03 • 14min

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Moving Through Your Day

21:11 • 7min

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Enhancing Warm-Ups and Mobility

28:31 • 19min

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Optimizing Health Through Comprehensive Lab Testing and Sleep Technology

47:26 • 3min

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Exploring the Benefits and Techniques of Foam Rolling

50:26 • 6min

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Mastering Foam Rolling for Muscle Relief

56:03 • 15min

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The Power of Posture: Health and Performance

01:11:04 • 9min

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The Importance of Hydration and Pelvic Floor Health

01:19:58 • 2min

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Unlocking Pelvic Health

01:22:14 • 21min

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Embracing Varied Movements in Training

01:42:58 • 14min

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Exploring Fitness Mechanics and Mobility

01:56:43 • 19min

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Reimagining Resistance Training

02:16:10 • 19min

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Understanding Fascia and Mobility

02:35:38 • 10min

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Balancing Heat and Cold for Optimal Recovery

02:45:18 • 14min

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Nourishing Minds and Bodies

02:59:16 • 24min

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Exploring Mobility and Fitness Resources

03:23:05 • 3min

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The Spinal Engine

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The book presents arguments and data that suggest the spine, rather than the legs, is the main engine for human locomotion. It traces this function back to our fish ancestors and explains how the spine's activity has evolved to guide the pelvis during gait. The book provides a theoretical and clinical analysis of the normal function of the spine, describes how its function degrades, and proposes a method for objectively measuring spinal function. It also discusses the clinical use of this methodology and its implications for understanding and treating spinal injuries.

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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.

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In 'Normal Accidents', Charles Perrow argues that accidents in complex and tightly coupled systems are inevitable and cannot be entirely prevented. He identifies three key conditions that make a system susceptible to such accidents: complexity, tight coupling, and catastrophic potential. Perrow uses case studies from various industries, including nuclear power plants, aviation, and chemical processing, to illustrate how multiple and unexpected failures can interact and lead to major accidents. The book challenges the conventional engineering approach to safety and highlights the role of organizational and management factors in technological failures.

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Deep Survival: Who Lives, Who Dies, and Why is a 2003 book by Laurence Gonzales that examines how people survive life-threatening events. The book is divided into two main sections: the first explores how accidents occur, often due to bad habits and the brain's tendency to rely on past experiences rather than current conditions. The second section focuses on survival strategies, emphasizing the importance of clear and decisive action in chaotic situations. Gonzales uses real-life stories, including his father's experiences as a World War II pilot, to illustrate key survival principles such as adaptability, mental resilience, and the ability to manage fear and pain. He also discusses the physiological and psychological effects of stress and how these impact decision-making in critical situations.

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Protocols provides simple, powerful, and evidence-based solutions to life’s most common challenges. Designed to improve your mental health, physical health, and performance, these guidelines are customizable, allowing you to adapt them to your specific needs. With his clear and engaging style, Dr. Huberman explains the scientific principles behind each protocol and how they can deliver immediate, effective results. Protocols is your essential road map for achieving optimal health.

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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.

In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Maui Nui Venison: https://mauinuivenison.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Eight Sleep: https://eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Kelly Starrett

00:02:44 Sponsors: Maui Nui & Joovv

00:05:46 Movement; Tool: Daily Floor Sitting

00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting

00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion

00:23:47 Sponsor: AG1

00:25:18 Warm-Ups & Play

00:30:51 Asymmetries & Training

00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10

00:42:41 Tool: Warming Up with Play; Breathwork

00:47:26 Sponsors: Function & Eight Sleep

00:50:35 Tool: Foam Rolling, Uses, Types & Technique

01:01:30 Injury vs. Incident, Pain

01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method

01:11:04 Posture, Neck Work

01:19:58 Sponsor: LMNT

01:21:33 Pelvic Floor, Prostate Pain

01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose

01:33:42 Mobilizing the Pelvic Floor, Urogenital Health

01:38:27 Abdominals, Rotational Power, Spinal Engine Work

01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities

01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity

01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch

02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture

02:21:06 Training for Life & Fun

02:30:20 Aging with Range of Motion & Control; Mental State & Training

02:35:38 Fascia, Myofascial Mobilization

02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort

02:45:14 Deliberate Heat & Cold, Training, Injury & Healing

02:54:35 Desire to Train, Physical Practice

02:58:54 Balanced Nutrition; Eating Behaviors & Social Media

03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule

03:14:30 Supplements

03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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