#664: Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More | Science vs

Intro

In this episode of the “Science vs” podcast, host Wendy Zukerman interviews Dr. Kelly Starrett, a performance coach and co-founder of The Ready State. Dr. Starrett shares his expertise on movement and mobility, training for range of motion, breathing techniques for back pain, improving balance, and more. Join Wendy as she explores the magic of movement and how it can enhance our overall well-being.

Main Takeaways

Magic of Movement and Mobility

• Understanding the importance of movement and mobility in our daily lives
• Exploring the benefits of backcountry skiing and traditional Japanese practices
• How sitting on the ground can improve functional fitness and reset the body
• Modifying our environment to incorporate older, more common shapes for better mobility

Training for Range of Motion

• Restoring hip movement for improved mobility, balance, and independence
• The impact of hip extension on overall movement quality
• How sitting on the ground can enhance flexibility and range of motion
• Practical tips for incorporating more movement into our daily lives

Breathing for Back Pain

• Understanding the role of breathing in relieving back pain
• The benefits of diaphragm breathing and breath holds for pain reduction
• How respiratory resistance devices can aid in lower back pain management
• Organizing the body for better breath mechanics and improved function

Improving Balance

• Exploring the importance of balance training for preventing falls and injuries
• Techniques for improving foot pressure and balance during complex movements
• Using slackblocks and other tools to challenge and enhance balance
• Diagnostic tests and exercises to assess and improve balance

Base Camp Behaviors and Overall Health

• The significance of base camp behaviors, such as sleep, nutrition, and exercise
• How step count and non-exercise activity impact sleep and overall health
• Strategies for increasing step count and improving sleep quality
• The benefits of walking for the lymphatic system and tissue health

Summary

Magic of Movement and Mobility

Dr. Kelly Starrett emphasizes the importance of movement and mobility in our daily lives. He shares his experiences backcountry skiing in Japan and how traditional Japanese practices, like sitting on the ground, can improve functional fitness and reset the body. By modifying our environment to incorporate older, more common shapes, we can enhance our mobility and overall well-being.

Training for Range of Motion

Restoring hip movement is key to improving mobility, balance, and independence. Dr. Starrett highlights the impact of hip extension on overall movement quality and suggests incorporating activities like sitting on the ground to enhance flexibility and range of motion. He provides practical tips for incorporating more movement into our daily lives to improve our overall well-being.

Breathing for Back Pain

Breathing plays a crucial role in relieving back pain. Dr. Starrett explains the benefits of diaphragm breathing and breath holds for reducing pain and signaling less threat to the brain. He also discusses the use of respiratory resistance devices to manage lower back pain and emphasizes the importance of organizing the body for better breath mechanics and improved function.

Improving Balance

Balance training is essential for preventing falls and injuries. Dr. Starrett shares techniques for improving foot pressure and balance during complex movements, such as focusing on foot pressure and using tools like slackblocks. He also introduces diagnostic tests and exercises to assess and enhance balance, helping individuals improve their overall movement quality and reduce the risk of injuries.

Base Camp Behaviors and Overall Health

Dr. Starrett highlights the significance of base camp behaviors, including sleep, nutrition, and exercise, for overall health. He discusses the impact of step count and non-exercise activity on sleep quality and shares strategies for increasing step count to improve overall health. Walking is emphasized as beneficial for the lymphatic system and tissue health, contributing to a healthier and more active lifestyle.

Conclusion

Dr. Kelly Starrett’s insights on movement and mobility provide valuable guidance for improving our overall well-being. By incorporating practices such as sitting on the ground, restoring hip movement, and focusing on balance training, individuals can enhance their mobility, reduce the risk of injuries, and improve their overall quality of life. Additionally, prioritizing base camp behaviors and increasing step count can have a significant impact on our overall health and vitality. Start incorporating these principles into your daily routine and experience the magic of movement and mobility.