December 9, 2024 • 3hr 26min

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

Huberman Lab

Dr. Kelly Starrett is a doctor of physical therapy and world-renowned expert in movement and mobility. He has authored several bestselling books including "Becoming a Supple Leopard" and co-owns The Ready State with his wife Juliet Starrett. In this episode, Dr. Starrett discusses strategies for improving movement patterns, mobility, and overall physical function through various protocols and practices.

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Key Takeaways

Movement fundamentals are critical - humans need regular exposure to a variety of movement patterns and positions to maintain proper function and range of motion
Floor sitting for 20-30 minutes daily helps maintain hip mobility and reduces fall risk in elderly populations
Warm-ups should incorporate play and dynamic movements rather than static stretching or foam rolling
Training intensity should follow the 80/10/5/5 rule: 80% of workouts at 80% intensity, 10% at 90%, 5% at 95%, and 5% at 100%
Hip extension is a crucial movement pattern that many people lack due to excessive sitting
Pelvic floor health impacts multiple aspects of function including urination, sexual health, and athletic performance
Fascia and tissue mobility work should focus on maintaining sliding surfaces between tissue layers
Heat and cold exposure serve different purposes - cold is good for state changes while heat helps with tissue healing

Introduction

Dr. Kelly Starrett is a doctor of physical therapy and world-renowned expert in movement and mobility. He has authored several bestselling books including "Becoming a Supple Leopard" and co-owns The Ready State with his wife Juliet Starrett. In this episode, Dr. Starrett discusses strategies for improving movement patterns, mobility, and overall physical function through various protocols and practices.

Topics Discussed

Movement Fundamentals & Floor Sitting (5:46)

Dr. Starrett emphasizes the importance of regular exposure to fundamental movement patterns and positions:

Floor sitting for 20-30 minutes daily helps maintain hip mobility and reduces fall risk
Movement variety is crucial - most people use very limited "movement vocabulary" in daily life
Position exposure helps maintain tissue integrity and joint function
Getting up and down from the ground daily is an important functional movement pattern

Warm-Up Protocols & Play (25:18)

Proper warm-up strategy is critical for optimal training:

Incorporate play and dynamic movements rather than static stretching
Use tools like ropes, medicine b***s, and mini trampolines to add variety
Focus on preparing the nervous system through movement patterns
Avoid foam rolling as primary warm-up strategy

Training Intensity & Programming (38:27)

Dr. Starrett discusses optimal training intensity distribution:

80% of workouts should be at 80% intensity
10% at 90% intensity
5% at 95% intensity
5% at 100% intensity across the year
Consistency is more important than heroic efforts

Foam Rolling & Tissue Work (50:35)

Guidelines for effective tissue mobilization:

Should not be painful - maintain ability to breathe and contract muscles
Work on tissue for no more than 5 minutes per area
Best done in evening before bed
Focus on restoring sliding surfaces between tissue layers

Pelvic Floor Health (1:21:33)

Dr. Starrett explains the importance of pelvic floor function:

Impacts urination, sexual function, and athletic performance
Can be improved through proper positioning and breathing
Often affected by poor movement patterns and excessive sitting
Requires balanced approach - not just Kegels

Hip Extension & Movement Patterns (1:57:41)

Critical movement pattern often lacking in modern humans:

Essential for proper running, jumping, and athletic movement
Often limited by excessive sitting
Can be improved through specific exercises like couch stretch
Should be trained through various loading patterns

Heat & Cold Exposure (2:45:14)

Different purposes for temperature exposure:

Cold exposure good for state changes and resilience
Heat exposure better for tissue healing and recovery
Avoid cold exposure immediately after strength training
Use temperature exposure based on goals and timing

Nutrition & Supplementation (2:58:54)

Balanced approach to nutrition and supplementation:

Focus on protein intake and vegetable variety
Use "3 vegetable rule" for dinner
Basic supplements: Vitamin D, omega-3s, creatine
Individualize based on blood work and needs

Conclusion

Dr. Starrett emphasizes taking a balanced, sustainable approach to movement, training, and overall health. The key is creating consistent habits that can be maintained long-term while making the process enjoyable rather than overwhelming. Focus should be on fundamental movement patterns, appropriate training intensity, and creating an environment that supports regular movement throughout the day.