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

1. 0:10:48 · watch on youtube.com↗

   Our reading

   Spending 20 to 30 minutes each evening sitting on the floor builds exposure to normal joint ranges.

   Their wordsone of the things that we're huge fans of the evening is sitting on the ground for 20 to 30 minutes

2. 1 min later

3. 0:12:03 · watch on youtube.com↗

   Our reading

   Muscles and tissues keep adapting and healing at every age; it just gets slower and harder.

   Their wordsmuscles 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

4. 4 min later

5. 0:15:33 · watch on youtube.com↗

   Our reading

   A simple mobility test: cross the feet, lower yourself to the floor and stand back up without using the hands.

   Their wordsthere'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

6. 7 min later

7. 0:23:01 · watch on youtube.com↗

   Our reading

   Range of motion does not have to decline with age; people should be able to maintain it.

   Their wordsone 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

8. 1 min later

9. 0:23:31 · watch on youtube.com↗

   Our reading

   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.

   Their wordsthe 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

10. 11 min later

11. 0:34:43 · watch on youtube.com↗

    Our reading

    The gym can be a place to uncover changes in movement and range of motion, not only a stimulus for adaptation.

    Their wordswhat 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

12. 1 min later

13. 0:35:35 · watch on youtube.com↗

    Our reading

    Mobility means having access to normative range of motion, the range clinicians agree on, such as 180 degrees of shoulder flexion.

    Their wordsdo 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

14. 10 min later

15. 0:45:50 · watch on youtube.com↗

    Our reading

    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.

    Their wordsfive 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

16. 7 min later

17. 0:52:35 · watch on youtube.com↗

    Our reading

    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.

    Their wordsif 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

18. 6 min later

19. 0:58:49 · watch on youtube.com↗

    Our reading

    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.

    Their wordsif 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

20. 6 min later

21. 1:04:48 · watch on youtube.com↗

    Our reading

    Treat pain, lost range of motion, numbness and tingling as incidents to be curious about, not emergencies: pain is a request for change.

    Their wordsincident 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

22. 6 min later

23. 1:10:29 · watch on youtube.com↗

    Our reading

    For a sore or stiff area, work through desensitizing, decongesting, reperfusing and restoring range of motion.

    Their wordsso 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

24. 9 min later

25. 1:19:06 · watch on youtube.com↗

    Our reading

    Body position matters little at low load and low speed, but speed kills: under high load and speed it matters.

    Their wordsand 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