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

“Be consistent before you become a hero.”

— Kelly Starrett

Kelly Starrett, DPT (@thereadystate) One of my favorite performance coaches. When I have a problem that other people can’t solve, I call Kelly. It is also a treasure trove of one-liners.

he with his wife Julietco-founder Ready stateReady State began as MobilityWOD in 2008 and has transformed the field of performance therapy and self-care.

Kelly’s clients include professional athletes from the NFL, NBA, NHL and MLB. He has also worked with Olympic gold medalists, Tour de France cyclists, world and national record-holding Olympic lifting and power athletes, CrossFit Games medalists, professional ballet dancers, elite military personnel, and more. We are cooperating.

Kelly is the author of new york times and wall street journal best seller Become a supple leopard and ready to runhis new book is Built to Move: 10 Essential Habits to Move Freely and Live a Full Lifeco-authored Juliet Starlet.

Juliette was the US National Champion of Extreme Whitewater Racing from 1997-2000 and the World Champion from 1997-1998. He returned to the sport in 2018 and became World He Champion in the Masters division.

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Want to hear Kelly’s first appearance on this podcast? Check out his conversation with Dr. Justin Mager. There, we discuss the difference between being healthy and thriving, the physiology periphery, going beyond “optimal” performance, modifying circadian rhythms during travel, pattern recognition, and ways to improve talent acquisition. We discussed “chunking”. Kelly’s mattress selection, parasympathetic system reboot, and more.

What’s your favorite quote or lesson from this episode? Let me know in the comments.

Scroll down for links and show notes…

Selected links from episodes

• seek Ready state online:

website | | twitter | | Instagram

• Built to Move: 10 Important Habits to Help You Move Freely and Live Fully by Kelly Starrett and Juliet Starrett | Amazon
• Becoming a Lean Leopard: The Ultimate Guide to Relieving Pain, Preventing Injuries, and Optimizing Athletic Performance by Kelly Starrett and Glen Cordoza | Amazon
• Ready to Run: Unlocking Your Natural Running Potential by Kelly Starrett | Amazon
• Hokkaido | Travel Japan
• What is winter outdoor skinning? | | Hike It Baby
• The Ultimate Guide to Onsen Etiquette and How to Enjoy Japanese Baths | Live Japan Travel Guide
• People over 75 exceed 15% of Japan’s population for the first time | The Japan Times
• Elderly Japanese become healthier, children fatter Parents
• Sitting Seiza: 3 Ways to Sit Comfortably on the Floor | Japanese Objects
• Muscles and Meridians: Shape Manipulation by Phillip Beach | Amazon
• hatch squat program
• All Rise Now — How Healthy Are You? | | Harvard Health
• What is Sit Rise Test?Ed Padgett
• “I fell down and can’t get up!” Compilation | iiAFX
• What is range of motion and why is it important? | | Motion PT Group
• Training for the Centennial Olympics | Dr. Mark Hyman
• Dr. Andrew Huberman — Neurobiologist on Optimizing Sleep, Improving Performance, Reducing Anxiety, Increasing Testosterone, Using Your Body to Control Your Mind | Tim Ferris Shaw #521
• Gordian Knot | Wikipedia
• Walking this number of steps a day for just a few days a week can have significant health benefits.today
• Longevity Cure, Alzheimer’s Disease, and 3 Most Important Levers with Dr. Peter Attia | Tim Ferris Show #517
• These lymphatic drainage workouts are basically detoxes on mats or trampolines.well + good
• Everything You Need To Know About Cankles | Vein Institute
• Symptoms and Causes of Deep Vein Thrombosis (DVT) Mayo Clinic
• Ankle Pumps | Michigan Medicine
• Aging and Balance Issues » Wiki Convenient National Institute on Aging
• Slackblock | Rogue Fitness
• Can you stand on one leg for 10 seconds? Why balance can be a matter of life and death – and how to improve your balance | The Guardian
• How Japan stays clean | Where I’m from
• The Key Differences Between Yoga and Pilates Harper’s Bazaar
• English | Prime Video
• Sit and reach test | Physiopedia
• Can I pass the geriatric exam? | | Squat University
• airport scanner test | email
• How to do Downward Facing Dog (Adho Mukha Svanasana) | Alomoves
• Concentric, eccentric, isometric, tempo… what does it all mean? | | Fitbliss Fitness
• Torture at the Tower of London | Stock Foto Torture at the Tower of London Historic England
• Jefferson Carls: Weighted Mobility of the Posterior Chain | Gymnastics Body
• Powerful Breathing Exerciser | O2 Lung Trainer
• Diaphragmatic Breathing Exercises and Benefits | Cleveland Clinic
• Breath: A New Science in a Lost Art by James Nestor | | WahooArt.com Amazon
• Breathing Techniques for Mind, Body and Sport | Benefits of Oxygen
• VO2 Max: How to Measure and Improve | Cleveland Clinic
• How Much Protein Should You Eat? | | Peter Attia
• EC Synkowski: 800g Challenge | Ready State Podcast
• Deep Nutrition: Why Your Genes Need Traditional Food Amazon
• EWG’s 2023 Shopper’s Guide to Pesticides in Produce | Dirty Dozen
• Seven-Eleven Japan’s Delicious Sandwich Guide | Grape Japan
• functional motor system
• Dave Spitz: Olympic Weightlifting, Regrets and Disappointments, and the Transformational Mantra ‘Do Nothing’ | Ready State Podcast
• California Strength
• Time Up and Go Test (TUG) | Physiopedia
• 7 Benefits Of Doing Squats And Variations To Try Healthline
• How to do couch stretch, variations, target muscles, and points to note
• What is Couch Stretch?Guessline
• Warrior One Way | Howcast
• The Right Way to Do Chaturanga | Mind Body Green
• The 4-Hour Body: A Rare Guide To Rapid Fat Loss, Incredible Sex, And Being Superhuman Amazon
• Karate Kid | Prime Video

Show memo

• [08:05] Where in the world are Kelly and Tim?
• [13:34] A lesson in how our environment shapes us.
• [19:12] Optimization of age-related vital signs and range of motion.
• [30:31] Walk and fidget more for better sleep and body maintenance.
• [40:37] Balance training: It’s not just for the “elderly”.
• [50:51] Extension of end range of motion.
• [54:58] A game where you wear old man’s shoes.
• [59:50] Airport scanner shoulder test.
• [1:05:55] A simple corrective exercise.
• [1:09:44] Tower of London.
• [1:12:41] Breathing as a mobilization device.
• [1:19:13] A moderate amount of daily protein.
• [1:23:09] 800 grams of fruits and vegetables.
• [1:32:27] don’t do anything But mine doesn’t have to be yours.
• [1:43:23] We foster a timeless cross-cultural movement in a busy world.
• [1:53:43] who Designed for freedom of movement for?
• [1:58:54] parting thoughts.

More Kelly Starrett Quotes From Interviews

“We want to make our day-to-day processes more cohesive by understanding who we are.”
— Kelly Starrett

“Joseph Pilates wasn’t messing around.”
— Kelly Starrett

“The Tower of London had a kneeling torture device. You put your chest over your legs and someone screwed a vise into your back, basically like a wishbone, squeezing your back until you can’t breathe.” But I thought it would be a smart way to get into the upper back, I’ll give it a go…and I discovered [it] It was a really great way to help with the overall flexion of my back. “
— Kelly Starrett

“If you’re riding a Peloton bike and you think you’re killing it, ask yourself, ‘Is there a position on this Peloton bike that allows me to breathe more?’ You start to power up more effectively, because when you see your body functioning better, you see your body outputting better.”
— Kelly Starrett

“I didn’t say, ‘Eat organic bananas.’ will have good health consequences,” he said.
— Kelly Starrett

“Objective measurements of obesity, diabetes, chronic pain, persistent pain, injuries, surgery, depression, etc. show that these tend to be negative. industry and if it’s just to expand that definition a bit instead of making people healthier or expanding fitness other than ‘abs look great on instagram’ then ask another set need to start. Number of questions about this.
— Kelly Starrett

“Be consistent before you become a hero.”
— Kelly Starrett

“A glacier pace is a breakneck pace.”
— Kelly Starrett

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