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

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Dec 9, 2024

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.

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ADVICE

Evening Floor Sitting

Sit on the ground for 20-30 minutes every evening.
This can improve hip and hamstring flexibility and reduce fall risk, according to Kelly Starrett.

INSIGHT

Stacking Behaviors for Adherence

Stacking behaviors, like placing a foam roller near where you sit on the floor, improves adherence to new habits.
This removes barriers and encourages use, making it easier to integrate mobility work.

ADVICE

Mobility Self-Assessment

Test your mobility by sitting cross-legged and standing back up without using your hands.
This simple assessment, according to Kelly Starrett, can reveal limitations and track progress.

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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.

Protocols: An Operating Manual for the Human Body

Andrew Huberman

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.

Deep Survival

Who Lives, Who Dies, and Why

Laurence Gonzales

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[2][3][6].

Normal Accidents

Living with High-Risk Technologies

Charles B. Perrow

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[1][2][4].

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.

The Spinal Engine

Serge Gracovetsky

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[2][3][5].

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

Evening Floor Sitting

Stacking Behaviors for Adherence

Mobility Self-Assessment

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