How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett
In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.
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Timestamps
00:00:00 Dr. Kelly Starrett
00:02:44 Sponsors: Maui Nui & Joovv
00:05:46 Movement; Tool: Daily Floor Sitting
00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting
00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion
00:23:47 Sponsor: AG1
00:25:18 Warm-Ups & Play
00:30:51 Asymmetries & Training
00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10
00:42:41 Tool: Warming Up with Play; Breathwork
00:47:26 Sponsors: Function & Eight Sleep
00:50:35 Tool: Foam Rolling, Uses, Types & Technique
01:01:30 Injury vs. Incident, Pain
01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method
01:11:04 Posture, Neck Work
01:19:58 Sponsor: LMNT
01:21:33 Pelvic Floor, Prostate Pain
01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose
01:33:42 Mobilizing the Pelvic Floor, Urogenital Health
01:38:27 Abdominals, Rotational Power, Spinal Engine Work
01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities
01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity
01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch
02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture
02:21:06 Training for Life & Fun
02:30:20 Aging with Range of Motion & Control; Mental State & Training
02:35:38 Fascia, Myofascial Mobilization
02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort
02:45:14 Deliberate Heat & Cold, Training, Injury & Healing
02:54:35 Desire to Train, Physical Practice
02:58:54 Balanced Nutrition; Eating Behaviors & Social Media
03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule
03:14:30 Supplements
03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
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