Dr. Kelly Starrett: How to Improve Your Mobility, Posture & Flexibility
In this episode of the Huberman Lab podcast, Kelly Starrett and Dr. Andrew Huberman explore the importance of movement and mobility for overall health and performance. They discuss how a "movement-rich environment" with varied exercises like squats, lunges, and resistance band work can enhance flexibility and reduce injury risk.
Starrett outlines practical strategies for improving movement and posture, from spending time on the ground in various positions to utilizing tools like foam rollers and kettlebells. The conversation also delves into the interconnected role of the pelvic floor, highlighting how addressing pelvic floor dysfunction through exercises and breathing techniques can impact athletic performance, urinary control, and quality of life. Starrett suggests seeking guidance from specialists for persistent issues in this area.
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1-Page Summary
Importance of movement and mobility for overall health and performance
Movement is crucial for tissue health and functioning.
Kelly Starrett emphasizes the importance of regular, varied movement for proper tissue health and mechanotransduction, using the analogy of an orca's folded fin in captivity. Engaging in exercises like squats, lunges, and overhead squats contributes to improved flexibility and athletic performance.
Incorporate daily mobility and flexibility work.
Dr. Huberman highlights the benefits of neck training for posture and social interactions. Starrett defines posture as median joint positioning enabling effective physiology. Self-myofascial release with tools like foam rollers before bed can improve range of motion, tissue health, and sleep quality.
Vary movements to enhance flexibility and avoid injury.
Starrett's D2R2 model outlines desensitization, decongestion, and reperfusion for pain management and tissue healing. He advocates for a "movement-rich environment" with varied activities and exercise patterns to enhance flexibility and reduce injury risk.
Practical strategies for improving movement, flexibility, and posture
Spend time on the ground in various positions.
Starrett and Huberman recommend spending time on the ground in seated, kneeling, and other positions to maintain hip and spinal mobility. Simple practices like sitting on the floor while watching TV can improve overall movement quality.
Utilize tools like resistance bands and kettlebells.
Starrett suggests using tools like kettlebells and rope flow exercises to develop integrated, whole-body movement patterns beneficial for sports and daily life. Proper technique is key for maximizing benefits and avoiding injury.
The role of the pelvic floor and its connection to health and performance
Addressing pelvic floor dysfunction
Starrett and Huberman note that addressing pelvic floor issues through exercises like glute-ham raises and breathing drills can improve urinary control, sexual function, athletic performance, and quality of life.
Interconnectedness of the pelvic floor
The pelvic floor is connected to the hips, spine, and abdominal muscles. Poor hip function can lead to pelvic floor dysfunction and sports hernias. Starrett suggests mobilizing the endo-pelvic fascia may be necessary.
Seeking professional guidance
While self-mobilization techniques like using a ball are discussed, Starrett implies that guidance from pelvic floor physical therapists is recommended for persistent or painful issues.
1-Page Summary
Additional Materials
Counterarguments
- While movement is crucial for tissue health, it is not the only factor; genetics, nutrition, and overall health also play significant roles.
- Daily mobility and flexibility work is beneficial, but overemphasis on flexibility can sometimes lead to joint instability or injury if not balanced with strength training.
- Varying movements is important, but so is consistency in training specific movement patterns to achieve skill proficiency and prevent overuse injuries from too much variation.
- Spending time on the ground can be beneficial, but it may not be practical or comfortable for everyone, especially those with existing joint issues or mobility limitations.
- Resistance bands and kettlebells are useful tools, but they may not be suitable for all individuals, and improper use can lead to injury.
- Addressing pelvic floor dysfunction is important, but exercises like glute-ham raises may not be appropriate for everyone and could exacerbate certain conditions if performed incorrectly.
- The interconnectedness of the pelvic floor with other body parts is complex, and sometimes issues may be symptomatic of other underlying health problems that require a more comprehensive medical approach beyond physical therapy.
- Professional guidance is important for pelvic floor issues, but self-care and education can also play a significant role in managing and preventing pelvic floor dysfunction.
Actionables
- You can create a movement diary to track and diversify your daily physical activities, ensuring you incorporate a variety of movements throughout the day. Start by jotting down your typical movements and then brainstorm ways to add new ones, like taking a different route when walking, using stairs instead of elevators, or trying out a new sport or dance style once a week. This will help you identify patterns and push you to vary your movements, potentially reducing injury risk and enhancing flexibility.
- Design a "ground living" space in your home where furniture is minimal, encouraging you to sit, work, and relax on the floor. Use cushions, mats, or low tables to create a comfortable environment that naturally prompts you to adopt different positions on the ground, such as cross-legged, squatting, or lying on your stomach, which can contribute to maintaining hip and spinal mobility.
- Engage in a weekly "play" session with friends or family that focuses on unstructured, varied physical activities. This could include games like tag, frisbee, or improvised obstacle courses in a park. These playful interactions not only promote a wide range of movements but also enhance social bonds and provide a fun context to practice mobility and flexibility in a dynamic and interactive way.
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Importance of movement and mobility for overall health and performance
Enhancing movement, flexibility, and posture is crucial for maintaining physical and mental well-being across the lifespan.
When Kelly Starrett discusses mechanotransduction and the need for tissues to express themselves properly, he underlines the importance of movement for our physical integrity. Starrett uses the analogy of an orca’s folded fin in captivity due to lack of environmental loading to illustrate why regular, varied movement is essential for tissue health.
Regularly engaging in exercises like squats, lunges, hip hinge patterns, and even full-body movements, such as the overhead squat, contributes to improved flexibility and athletic performance. Starrett explains that pain can be part of the athletic experience, indicating that management of pain through movement and mobility is crucial for maintaining health.
Incorporating daily mobility and flexibility work, such as foam rolling, self-myofascial release, and stretching, can help offset the detrimental effects of sedentary lifestyles and improve overall function.
Dr. Huberman introduces the importance of neck training, which can have cascading benefits including improved posture, and better social interactions by aiding eye contact. Tracking sleep can provide insights into the effect of posture on wellbeing. Starrett defines posture as median joint positioning, access to physiology, and associations with lower pain and injury risk, emphasizing positions that enable effective ventilation.
Using tools like lacrosse balls and foam rollers for self-myofascial release can aid in recovering and maintaining the range of motion. Mobilizing tissues with rollers and soft tissue work before bed can improve tissue health, relaxation and sleep quality, suggesting that a variety of movements throughout the day is necessary to prevent issues and adapt in a healthy way. ...
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Importance of movement and mobility for overall health and performance
Additional Materials
Counterarguments
- While movement and flexibility are important, overemphasis on mobility work without proper strength training can lead to joint instability and potential injury.
- Some individuals with chronic pain conditions may find that certain movements exacerbate their pain, and thus a more tailored approach to exercise is necessary.
- The benefits of neck training for social interactions are not universally accepted and may be overstated; social skills and confidence often play a larger role.
- The effectiveness of foam rolling and self-myofascial release is still debated in scientific literature, with some studies suggesting these techniques have limited long-term benefits.
- The idea that posture directly affects sleep quality may not account for other more significant factors such as stress levels, sleep hygiene, and individual sleep disorders.
- The D2R2 model, while potentially useful, may not be universally applicable or supported by robust scientific evidence for all types of pain and tissue healing.
- The concept of a "movement-rich environment" may not be practical or achievable for everyone, especially those with demanding jobs, disabilities, or other life circumstances that limit movement variety.
- The notion that the gym should be used primarily to uncover movement deficiencies might not align with everyone's goals or needs, such as those focusing on specific sports performance or rehabilitation.
- ...
Actionables
- Integrate movement into your TV time by performing gentle stretches or mobility exercises during commercial breaks or between episodes to maintain flexibility and counteract prolonged sitting.
- This strategy turns passive leisure time into an opportunity for physical activity without requiring extra time set aside. For example, you could do leg swings during one commercial break, arm circles during the next, and finish with some neck stretches, effectively distributing movement throughout your relaxation period.
- Create a "movement menu" for your workday that lists five-minute exercises tailored to different times, such as morning energizers or mid-afternoon refreshers.
- This menu can serve as a quick reference to ensure you're incorporating a variety of movements throughout the day. You might start with a brisk walk or some jumping jacks in the morning, followed by desk-based stretches in the afternoon, and some balancing exercises while waiting for your coffee to brew.
- Use a habit-tracking app to set ...
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Practical strategies for improving movement, flexibility, and posture
Professionals like Kelly Starrett and Andrew Huberman offer varied and comprehensive strategies for enhancing the way we move, our flexibility, and our overall posture.
Spending time on the ground in various seated and kneeling positions can help restore normal joint mobility and postural alignment.
Simple practices like sitting on the floor while watching TV or working can improve hip and spinal flexibility, enhancing overall movement quality.
Starrett and Huberman emphasize the importance of spending time on the ground in various positions to maintain and improve mobility. Huberman specifically recommends spending 30 minutes each night on the ground while engaging in activities such as watching TV. Starrett suggests incorporating movements such as sitting, standing, and rolling into a daily routine to improve posture and flexibility. Starrett also highlights the significance of the couch stretch, a routine to increase hip extension and mobility, while stressing the importance of breathing consistently in these positions.
Huberman and Starrett assert that everyone, regardless of age, should make an effort to get down on the ground and back up at least once a day to sustain this mobility. Huberman himself practices this by spending time on the ground each evening in various positions. To underline the importance of ground-based movement, Starrett describes a test where one should be able to sit and stand without using hands, stressing that inability in this basic mobility task suggests decreased necessary interaction with the environment.
Utilizing tools like resistance bands, kettlebells, and rope flow exercises can help develop integrated, whole-body movement patterns that translate to improved sports and daily life performance.
Focusing on proper technique and movement quality, rather than solely on load or volume, is key for maximizing the benefits of resistance training and avoiding injury.
Starrett introduces the concept of a systems approach to mobility, focusing on the movement and proper function of all tissues involved. He suggests the use of varied exercises, including mobility work that challenges the trunk and spine in diverse shapes. For example, Starrett discusses using Rope Flow, created by David Weck, as a tool to warm up and integrate upper and lower body movements. Starrett also speaks to the benefits of kettlebells, which constrain the user to express full overhead motion, improving whole-body movement patterns.
Moreover, Huberman and Starrett advocate for a diverse weekly training routine that incorporates runs of differing lengths and intensity, targeted body workou ...
Here’s what you’ll find in our full summary
Practical strategies for improving movement, flexibility, and posture
Additional Materials
Counterarguments
- While spending time on the ground may improve joint mobility and postural alignment, it may not be suitable for everyone, especially those with existing joint issues or mobility limitations.
- Sitting on the floor for extended periods could be uncomfortable or impractical for some individuals, particularly those with knee or hip problems.
- The recommendation to get down on the ground and back up at least once a day may not take into account the varying physical capabilities and risks for different age groups or those with disabilities.
- Tools like resistance bands and kettlebells can be beneficial, but they may not be accessible or affordable for everyone, and improper use can lead to injury.
- Rope Flow and other specific exercises may not appeal to or be practical for all individuals, and there may be other exercises that are more effective or enjoyable for some people.
- A diverse weekly training routine is beneficial, but it may not be realistic for individuals with time constraints, different fitness levels, or specific health conditions.
- Emphasizing movement quality over load is important, but s ...
Actionables
- You can integrate floor sitting into your daily routine by replacing your office chair with a cushion or yoga mat for short periods throughout the day to work on your laptop or read, gradually increasing the time as your comfort improves.
- This encourages you to adopt various seated and kneeling positions naturally, promoting joint mobility without requiring a structured exercise regimen. For example, try sitting cross-legged while answering emails or kneeling during a video call.
- Create a simple obstacle course in your living space using items like cushions, chairs, and low tables to encourage movement variety.
- Navigate the course daily, focusing on different movements such as crawling under tables, stepping over cushions, and balancing along narrow surfaces. This playful approach not only enhances mobility but also adds an element of fun to your daily routine, making it more likely you'll stick with it.
- Designate a 'mobility zone' in your home where you ...
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The role of the pelvic floor and its connection to health and performance
Understanding and properly caring for the pelvic floor is essential for urinary, sexual, and overall musculoskeletal function, as well as for athletic performance and quality of life.
Addressing pelvic floor dysfunction
Kelly Starrett and Andrew Huberman emphasize that addressing pelvic floor issues can bring significant improvements in various aspects of health and can lead to enhanced athletic performance.
Incorporating exercises for a healthier pelvic floor
Exercises that engage and challenge the pelvic floor, like glute-ham raises or specific breathing drills, can contribute to restoring normal tone and coordination. Female athletes, for example, found improvement in controlling urinary function during strenuous activities by adopting a more organized body position for better energy transfer and muscle recruitment. Andrew Huberman notes that after experiencing prostate pain, the incorporation of exercises that allowed for a full range from posterior to anterior pelvic tilt helped alleviate his symptoms and potentially improved postural support for the pelvic floor.
Recognizing the interconnectedness of the pelvic floor
The pelvic floor does not work in isolation; it's intricately connected to the hips, spine, and abdominal muscles. Poor hip function can lead to pelvic floor dysfunction and sports hernias due to dragging the pelvis into non-optimal positions. Starret ...
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The role of the pelvic floor and its connection to health and performance
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Clarifications
- Glute-ham raises are an exercise that targets the glutes (gluteus maximus) and hamstrings. They involve bending at the hips while keeping the back straight and then extending back up to a straight position. This exercise helps strengthen the posterior chain, which includes muscles along the back of the body, improving overall lower body strength and stability. Glute-ham raises are commonly used in strength training and rehabilitation programs to enhance athletic performance and prevent injuries.
- A posterior pelvic tilt is when the pelvis rotates backward, flattening the lower back. An anterior pelvic tilt is when the pelvis rotates forward, causing the lower back to arch. Moving from a posterior to an anterior pelvic tilt involves transitioning the pelvis from a backward tilt to a forward tilt. This movement can be important in exercises and activities that require control and coordination of the pelvic floor and surrounding muscles.
- The endopelvic fascia is a layer of connective tissue that surrounds and supports the pelvic organs, such as the bladder, uterus, and rectum. It plays a crucial role in maintaining the structural integrity of the pelvic floor and providing support to these organs. Dysfunction or stiffness in the endopelvic fascia can contribute to pelvic floor issues and may require mobilization techniques to address. Proper mobility and health of the endopelvic fascia are essential for overall ...
Counterarguments
- While pelvic floor exercises can be beneficial, they may not be suitable for everyone, and in some cases, they could exacerbate existing conditions if not performed correctly.
- The emphasis on self-mobilization techniques like using a ball might downplay the complexity of pelvic floor issues and the potential for harm if these techniques are not applied properly.
- The connection between pelvic floor health and athletic performance, while significant, may not be as direct or influential as other factors such as overall physical conditioning, technique, and nutrition.
- The text implies that pelvic floor dysfunction is a common cause of sports hernias, but there are many factors that contribute to hernias, and the role of the pelvic floor might be overstated.
- The improvements reported by female athletes in urinary control may not be solely due to pelvic floor exercises; other factors such as overall strength training, hydration status, and psychological factors could also play a role.
- The anecdotal evidence provided by Andrew Huberman regarding prostate pain relief through pelvic tilt exercises may n ...
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