Built To Move: Kelly & Juliet Starrett On Functional Strength, Mobility, And Falling In Love With Movement
Jun 26, 2023
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Kelly Starrett, a globally renowned physical therapist, and Juliet Starrett, a three-time world champion in whitewater rafting, share their insights on functional strength and mobility. They discuss how to move with ease, counter the impacts of a sedentary lifestyle, and the importance of fostering healthy habits for all ages. From practical assessments of hip mobility to creating engaging environments for children, they emphasize a holistic approach to fitness that balances performance and longevity. Plus, they share tips on integrating self-care and movement into daily routines.
Mobility and flexibility are essential for maintaining movement capabilities and preventing injuries.
Being a generalist and participating in a variety of activities improves overall stability, mobility, and flexibility.
Assessing range of motion through simple tests and tracking vital signs helps identify areas for improvement.
Incorporating myofascial work and self-massage into daily routines can reduce pain and promote better sleep.
Making small changes to the environment, such as using a standing desk, can enhance mobility and balance throughout the day.
Deep dives
Mobility is the Ability to Move Freely
Mobility is defined as the ability to move freely through one's environment and do the things they want to do with their body. It involves having native range of motion and the ability to control that range of motion. Maintaining flexibility and addressing issues before they become injuries is important. Simple tests can be done to assess range of motion in areas like hips, shoulders, and ankles. There are ways to improve mobility that can be incorporated into daily activities.
The Importance of Being a Generalist
Specializing in a specific sport or activity may lead to limited mobility and range of motion. Elite athletes often become specialized in one area, which can make them fragile and less robust overall. Being a generalist, participating in a variety of activities, and practicing different movement patterns can help improve overall stability, mobility, and flexibility. For non-elite athletes, becoming a generalist can lead to greater durability and longevity in sports, prevent injuries, and facilitate a better quality of life as one ages.
Creating a Baseline and Tracking Vital Signs
Assessing one's mobility and range of motion can be done by establishing a baseline and tracking vital signs. This involves simple tests that evaluate range of motion in major joints like hips, shoulders, and ankles. By keeping an eye on these vital signs, individuals can identify areas that need improvement and take proactive steps to address them. The goal is to maintain or improve range of motion in order to move freely, avoid pain, and perform desired activities effectively.
Incorporating Myofascial Work and Self-Massage into Your Routine
One key practice that can be incorporated into your daily routine is spending 10 minutes in the evening doing myofascial work or self-massage. Using a ball or roller, identify sore or uncomfortable spots in your body and apply gentle pressure while taking a deep breath into that area. This practice can help reduce pain, release tension, and promote better sleep.
Changing Your Environment for Better Mobility and Balance
Consider making small changes to your environment to promote better mobility and balance throughout the day. For example, using a standing desk or incorporating balance boards and mobility tools into your living space can provide opportunities for movement and play without relying on willpower or motivation.
Engaging in Playful Movement and Balance Exercises
Incorporating play and balance exercises into your training can be a fun and effective way to enhance your mobility and stability. This can include activities like playing Frisbee, using double Dutch ropes for jumping, or challenging yourself with a pegboard. By adding play into your routine, you create opportunities to explore your body's capabilities and improve overall balance and control.
Importance of Range of Motion and Position
One of the key takeaways from the podcast is the importance of range of motion and position in managing pain and enhancing performance. The podcast highlights how range of motion is often overlooked by healthcare professionals and strength coaches, leading to suboptimal outcomes. The example of working with the 49ers is mentioned, where athletes were found to have limited range of motion in certain joints, impacting their performance. The podcast emphasizes that improving range of motion is something individuals can control immediately to address pain and optimize their movement capabilities.
The Benefits and Misconceptions of Squatting
The podcast explores the benefits and misconceptions surrounding squatting as a fundamental movement. It emphasizes the importance of squatting as a position that engages multiple joints and tissue systems. The podcast challenges the notion of focusing solely on traditional barbell back squats and highlights the value of various squatting variations, such as split squats and single-leg squats. The discussion emphasizes that the ability to squat, even without heavy loads, is a key indicator of mobility, joint health, and overall function. It also touches on the cultural differences in squatting habits and the potential health benefits derived from maintaining sufficient squatting capability.
Encouraging Movement at Home
Having a home gym equipped with basic exercise equipment, such as dumbbells, kettlebells, and sandbags, can provide a wide range of workout options. This allows individuals to engage in various exercises and movements that provide maximum benefits while minimizing the risk of injury. Incorporating micro-sessions of exercise throughout the day, even with short durations, can be an effective way to stay active and maintain a healthy lifestyle. By creating a playful and enjoyable atmosphere and finding activities that appeal to personal preferences, individuals can make movement a priority within their households.
Instilling a Passion for Movement in Children
Parents can play a crucial role in instilling a passion for movement in their children. By leading by example and making movement a priority within the family, parents can create an environment that encourages children to prioritize physical activity and embrace the joy of movement. Giving children the freedom to choose the types of movement they enjoy, while still mandating that they engage in some form of physical activity, can help foster a lifelong love for movement. Additionally, involving children in youth sports and providing them with coaching and guidance can offer valuable support and help them develop essential movement skills.
How do we move with ease? Maintain flexibility as we age? And how do we counteract the physical effects of technology dependence, sedentary living, and other modern ways of life?
Here to help us answer these important questions are movement experts and co-authors of Built To Move Kelly & Juliet Starrett.
Dr. Kelly Starett is a globally renowned physical therapist and strength coach who consults with athletes from the NFL, NBA, NHL, and MLB the US Olympic Team—along with elite Army, Navy, Air Force, Marines, and Coast Guard forces. Juliet is a 3-time white water rafting world champion and CEO of The Ready State, the mobility coaching company they founded together.
Today we cover everything from pain management to ideal recovery and post-workout practices, the essential elements of a home gym, and easy ways to change sedentary habits and integrate more movement into your daily life.
