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.
Kelly Starrett did not write this page.
We collected these quotes from things they published elsewhere, and every quote links to where it was said. They have no account here and have not endorsed this site. Quotes are word for word; the short line under each one is our own restatement, not their wording. Their own site. Is this you? Claim it or ask us to remove it. Or tell us what is wrong here.
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 1st of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 2nd of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 3rd of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 4th of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 5th of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 6th of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 7th of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 8th of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 9th of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 10th of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 11th of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 12th of 13 in this recording
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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
↗How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrettyoutube.com 13th of 13 in this recording