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

Intro

In this episode of the TED Radio Hour, Dr. Kelly Starrett, a performance coach and co-founder of The Ready State, joins the Tim Ferris show to discuss the magic of movement and mobility. Dr. Starrett shares insights on training for range of motion, breathing for back pain, improving balance, and more. He emphasizes the importance of base camp behaviors, such as sleep and movement, for independent performance and overall health.

Main Takeaways

Mobility and Movement

• The Ready State, formerly Mobility WOD, has transformed the field of forms therapy and self-care.
• Dr. Kelly Starrett’s clients include professional athletes, Olympic gold medalists, and elite military personnel.
• Base camp behaviors, such as sleep, nutrition, and movement, contribute to durability and independent performance.
• Sitting on the ground is a facet of functional fitness that Japan excels at due to their environment and culture.
• Being able to move freely may reduce the likelihood of falls and increase independence.

Breathing and Back Pain

• Breathing can be used to mobilize specific aspects of the movement system and alleviate back pain.
• Improving inputs to the brain through exercise can lead to better movement solutions and options.
• Position matters for effective breathing, and better breathing leads to better function and output of the body.
• Breathing is the first intervention for back pain, helping to dissociate the diaphragm from the so-as and provide input into the movement system.
• Restoring your body to its native ranges can improve musculature and connective tissue function.

Balance and Mobility

• Working on balance can prevent injuries and improve overall movement.
• Challenging your balance regularly can improve reaction times and overall balance.
• Improving foot pressure awareness and balance can be done through skating and slackline training.
• Regular exposure to mid-range exercises can improve thoracic mobility and overhead movements.
• Range of motion is an attribute of physicality that doesn’t have to change with age.

Nutrition and Movement

• Protein is essential for tissue recovery, health, and building lean body mass.
• Eating a diverse range of fruits and vegetables is important to get maximum health benefits.
• Increasing vegetable and fruit intake can improve overall health and muscle mass.
• Small changes in daily routines, like walking more, can lead to big improvements in movement and overall health.
• Viewing tissue health as a way to prevent soft tissue injuries and maintain physical health.

Summary

The Magic of Movement and Mobility

Dr. Kelly Starrett, performance coach and co-founder of The Ready State, joins the Tim Ferris show to discuss the importance of movement and mobility. Dr. Starrett’s clients include professional athletes, Olympic gold medalists, and elite military personnel. He emphasizes the significance of base camp behaviors, such as sleep, nutrition, and movement, for durability and independent performance. Sitting on the ground, a facet of functional fitness in Japan, helps reset hips and maintain key ranges of motion. Dr. Starrett highlights the role of breathing in improving movement and alleviating back pain. He suggests specific exercises and positions to mobilize the movement system and optimize function. Additionally, Dr. Starrett emphasizes the importance of balance and foot pressure awareness for injury prevention and overall mobility. He suggests incorporating skating and slackline training into fitness routines. Lastly, Dr. Starrett discusses the impact of nutrition on movement and tissue health. Consuming a diverse range of fruits and vegetables, along with adequate protein, can improve overall health and muscle mass. Making small changes in daily routines, such as walking more, can lead to significant improvements in movement and overall well-being.

Conclusion

Dr. Kelly Starrett’s insights on movement and mobility provide valuable guidance for improving performance, preventing injuries, and maintaining overall health. By incorporating base camp behaviors, focusing on breathing techniques, and challenging balance regularly, individuals can enhance their movement capabilities. Additionally, prioritizing nutrition and making small changes in daily routines can have a significant impact on overall well-being. Dr. Starrett’s approach emphasizes the importance of durability, functionality, and independence in fitness and movement. By embracing these principles, individuals can unlock the magic of movement and experience transformative results.