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

Andrew Huberman

Dec 9, 2024

Episode description

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.

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*Thank you to our sponsors*
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*Dr. Kelly Starrett*
The Ready State: https://bit.ly/49qJwsY
Starrett System: https://bit.ly/4g374Xj
Podcast: https://thereadystate.com/podcasts
Built to Move (book): https://amzlink.to/az0F469Q1hYdC
Becoming a Supple Leopard (book): https://amzlink.to/az0aVoRF4N2Dy
Deskbound: Standing Up to a Sitting World (book): https://amzlink.to/az0VPeXd7RpqS
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LinkedIn: https://www.linkedin.com/in/kelly-starrett-86386a1

*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

#HubermanLab #Health #Flexibility #Mobility #Posture

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Incorporate play for dynamic warmup enhancement

Incorporate 5-10 minutes of play, such as throwing a medicine ball or using David Weck's Rope Flow, to explore new movements and add speed to your warmup.

#exercise

#warm-up

Avoid foam rolling before intense workouts

Laying on the ground to foam roll is described as the worst way to prepare for an intense workout or 'a fight'.

#foam-rolling

#workout

Improve hip extension with the couch stretch

A major modern movement deficiency is the loss of hip extension (the ability to bring your knee behind your hip), which can be tested and improved with the 'couch stretch'.

#exercise

#mobility

Avoid icing injuries to enhance natural healing

Icing an injury can be counterproductive as it suppresses the chemical signals (prostaglandins) necessary for the body's natural healing response.

#healing

#recovery

Implement 800-gram nutrition challenge for better health

A simple and effective nutrition strategy is to eat 800 grams of fruits and vegetables daily, which naturally crowds out less nutrient-dense foods.

#nutrition

#vegetable

Sit on the floor daily to enhance hip mobility and reduce fall risk

Spending 20-30 minutes sitting on the ground each evening can restore hip range of motion and has been shown to reduce fall risk in elderly populations to near zero.

#fall-risk

#mobility

Test your longevity with a simple sit-stand movement

A predictor of all-cause mortality is your ability to sit down on the ground from a standing, cross-legged position and stand back up without using your hands.