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

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“Be consistent before you’re heroic.”
— Kelly Starrett



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



He is, along with his wife  Juliet , co-founder of  The Ready State . The Ready State began as MobilityWOD in 2008 and has gone on to transform the field of performance therapy and self-care.



Kelly’s clients include professional athletes in the NFL, NBA, NHL, and MLB. He also works 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.



Kelly is the author of the  New York Times  and  Wall Street Journal  bestsellers  Becoming A Supple Leopard  and  Ready to Run . His new book is  Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully , co-written with  Juliet Starrett .



Juliet was the U.S. National Champion in extreme whitewater racing from 1997 to 2000 and World Champion from 1997 to 1998. She returned to the sport in 2018 to become World Champion in the Masters Division.



Please enjoy!



Listen to the episode on Apple Podcasts , Spotify , Overcast , Podcast Addict , Pocket Casts , Castbox , Google Podcasts , Stitcher , Amazon Music ,  or on your favorite podcast platform .



Brought to you by  Eight Sleep’s Pod Cover  sleeping solution for dynamic cooling and heating,  Athletic Greens’s AG1  all-in-one nutritional supplement, and  Shopify  global commerce platform providing tools to start, grow, market, and manage a retail business. 



The transcript of this episode  can be found here . Transcripts of all episodes  can be found here .



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







This episode is brought to you by  Athletic Greens .  I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually  AG1 by Athletic Greens , my all-in-one nutritional insurance. I recommended it in  The 4-Hour Body  in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but  AG  further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. 



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This episode is brought to you by Eight Sleep ! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature . It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature. Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.







Want to hear the first time Kelly was on this podcast? Check out my conversation with him and Dr. Justin Mager where we discussed the difference between being well and thriving, the fringes of physiology, exceeding “optimal” performance, correcting circadian rhythms while traveling, pattern recognition and “chunking” for improved talent acquisition, Kelly’s mattress selection, rebooting the parasympathetic nervous system, and much more .


#3: Kelly Starrett and Dr. Justin Mager



What was your favorite quote or lesson from this episode? Please let me know in the comments .



SCROLL BELOW FOR LINKS AND SHOW NOTES…







SELECTED LINKS FROM THE EPISODE




Find The Ready State Online:




Website | Twitter | Instagram




Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully by Kelly Starrett and Juliet Starrett | Amazon



Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett and Glen Cordoza | Amazon



Ready to Run: Unlocking Your Potential to Run Naturally by Kelly Starrett | Amazon



Hokkaido | Travel Japan



Winter Outdoor Activities: What is Skinning? | Hike it Baby



The Ultimate Guide to Onsen Hot Spring Etiquette and Where to Enjoy a Japanese Bath | Live Japan Travel Guide



Over 75s Make Up over 15% of Japan’s Population for First Time | The Japan Times



Older Japanese Get Fitter and Children Fatter | The Guardian



Sitting Seiza: 3 Comfortable Ways to Sit on the Floor | Japan Objects



Muscles and Meridians: The Manipulation of Shape by Phillip Beach | Amazon



Hatch Squat Program



All Rise Now — Just How Fit Are You? | Harvard Health



What Is the Sit Rise Test and How to Do It Properly | Ed Paget



“I’ve Fallen and I Can’t Get Up!” Compilation | iiAFX



What is Range of Motion and Why Is it So Important? | Motion PT Group



Training for the Centenarian Olympics | Dr. Mark Hyman



Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind | The Tim Ferriss Show #521



Gordian Knot | Wikipedia



Walking This Number of Steps a Day Only a Few Days a Week Has Major Health Benefits | Today



Dr. Peter Attia on Longevity Drugs, Alzheimer’s Disease, and the 3 Most Important Levers to Pull | The Tim Ferriss Show #517



These Lymphatic Drainage Workouts Are Basically a Detox on a Mat…or Trampoline | Well+Good



Everything You Need to Know about Cankles | The Vein Institute



Deep Vein Thrombosis (DVT) Symptoms and Causes | Mayo Clinic



Ankle Pumps | Michigan Medicine



Older Adults and Balance Problems | National Institute on Aging



SlackBlock | Rogue Fitness



Can You Stand on One Leg for 10 Seconds? Why Balance Could Be a Matter of Life and Death – And How to Improve Yours | The Guardian



How Japan Keeps Clean | Life Where I’m From



The Key Differences between Yoga and Pilates | Harper’s Bazaar



The English | Prime Video



Sit and Reach Test | Physiopedia



Can You Pass the Old Man Test? | Squat University



The Airport Scanner Test | The Mail



How to do Downward Dog (Adho Mukha Svanasana) | Alo Moves



Concentric, Eccentric, Isometric, Tempo… What Does it all Mean? | Fitbliss Fitness



Torture in the Tower of London | Historic UK



Tower of London Torture Spinal Flexion Exercise | The Ready State on YouTube



Jefferson Curls: Weighted Mobility for the Posterior Chain | GymnasticBodies



A Powerful Breathing Exerciser | The O2 Lung Trainer



Diaphragmatic Breathing Exercises & Benefits | Cleveland Clinic



Breath: The New Science of a Lost Art by James Nestor | Amazon



Breathing Method for Mind, Body and Sport | Oxygen Advantage



VO2 Max: How to Measure and Improve It | Cleveland Clinic



How Much Protein Should You Eat? | Peter Attia



EC Synkowski: 800g Challenge | The Ready State Podcast



Deep Nutrition: Why Your Genes Need Traditional Food by Catherine Shanahan | Amazon



EWG’s 2023 Shopper’s Guide to Pesticides in Produce | Dirty Dozen



A Guide to the Delicious Sandwiches of 7-Eleven Japan | Grape Japan



Functional Movement Systems



Dave Spitz: Olympic Weightlifting, Regret vs. Disappointment, and the Transformational Mantra “Never Do Nothing” | The Ready State Podcast



California Strength



Timed Up and Go Test (TUG) | Physiopedia



Seven Benefits of Doing Squats and Variations to Try | Healthline



Couch Stretch: How to Do, Variations, Muscles Targeted, Precautions



What Is a Couch Stretch and How to Do It | Gealthline



How to Do a Warrior One | Howcast



How to Do Chaturanga the Right Way | Mindbodygreen



The 4-Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss | Amazon



The Karate Kid | Prime Video




SHOW NOTES




[08:05] Where in the world are Kelly and Tim?



[13:34] A lesson in how our environment shapes us.



[19:12] Optimizing vital signs and range of motion as we age.



[30:31] Walk and fidget more for better sleep and body maintenance.



[40:37] Balance training: not just for “old” people.



[50:51] Extending the end range of motion.



[54:58] The old man shoe-on game.



[59:50] The airport scanner shoulder test.



[1:05:55] Simple corrective exercises.



[1:09:44] Tower of London.



[1:12:41] Breath as a mobilization device.



[1:19:13] A reasonable amount of daily protein.



[1:23:09] 800 grams of fruits and vegetables.



[1:32:27] Never do nothing. But my something doesn’t have to be your something.



[1:43:23] Cultivating cross-cultural, timeless movement in a busy world.



[1:53:43] Who is Built To Move for?



[1:58:54] Parting thoughts.




MORE KELLY STARRETT QUOTES FROM THE INTERVIEW



“We want to more tightly conjoin our day-to-day processes with understanding who we are.” — Kelly Starrett



“Joseph Pilates was not messing about.” — Kelly Starrett



“In the Tower of London there was a torture device where you were kneeling. You put your chest on your legs, and then someone would screw a vice over your back, basically like a wishbone, and compress your back until you couldn’t breathe anymore. But I was like, that’s a clever way to get into the upper back. I’m going to try that. . . . And I discovered [it] was a really wonderful way to help get this global flexion of my back.” — Kelly Starrett



“If you’re on your Peloton bike and you think you’re killing it, ask yourself, ‘Is there a position on this Peloton bike where I can take a bigger breath?’ And you’ll start to organize your body, and guess what? You’ll power more effectively. Because if we see better function of the body, we see better output of the body.” — Kelly Starrett



“I didn’t even say, ‘Eat organic bananas.’ I just said, ‘Whatever you can afford, whatever works in your socioeconomic system, is going to be a better health outcome than not getting enough protein and fruits and vegetables.'” — Kelly Starrett



“The objective measurements—obesity, diabetes, chronic pain, persistent pain, injuries, surgery, depression—what we see is that those things are trending in negative ways. If fitness is a trillion-dollar industry, and we’re not making people fitter and expanding their fitness besides “I look great on Instagram with my abs,” just expanding that definition a little bit, then we have to start asking a different set of questions around this.” — Kelly Starrett



“Be consistent before you’re heroic.” — Kelly Starrett



“The glacial pace is the breakneck pace.” — Kelly Starrett



PEOPLE MENTIONED




Juliet Starrett



Phillip Beach



Gayle Hatch



Christopher Sommer



Ido Portal



Peter Attia



Secret Squirrel



Perry Nickelston



Joseph Pilates



Emily Blunt



Gray Cook



Chris Hinshaw



Mike Boyle



Superman



Jerzy Gregorek



Bruce Lee



Thomas Jefferson



Bas Rutten



Pavel Tsatsouline



Laird Hamilton



Brian Mackenzie



Wim Hof



James Nestor



Leon Chaitow



Konstantin Buteyko



EC Synkowski



Cate Shanahan



Georgia Starrett



Legolas



Sergey Litvinov



Anatolij Bondarčuk



Mark Bell

The post Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More (#664) appeared first on The Blog of Author Tim Ferriss .