About this video

• Video Title: How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett
• Channel: Andrew Huberman
• Speakers: Andrew Huberman, Dr. Kelly Starrett
• Duration: 03:26:10

Overview

This podcast episode features Dr. Kelly Starrett, a physical therapist and movement expert, who discusses various strategies to improve mobility, posture, and flexibility. The conversation covers practical tools and approaches for enhancing everyday movement, optimizing workout routines, managing pain, and improving overall health. Key topics include the importance of varied movement, specific techniques like foam rolling and D2R2, posture optimization, pelvic floor health, and the role of nutrition and consistent training.

Key takeaways

• Movement as a Foundational Need: Dr. Starrett emphasizes that our bodies require diverse mechanical input to maintain tissue integrity and expresses the need to expand our "movement language" beyond basic daily activities.
• Integrating Movement into Daily Life: Simple practices like sitting on the floor for 20-30 minutes daily or incorporating movement-rich environments can significantly improve mobility and reduce issues like joint pain and fall risk.
• Smart Warm-ups and Training: The discussion highlights the importance of preparing the nervous system for specific training loads and suggests incorporating play and dynamic movements into warm-ups for better engagement and preparation.
• Addressing Asymmetries: Training in the gym can serve as a diagnostic tool to uncover and address imbalances, with simple adjustments like staggering stances during exercises recommended for more balanced strength.
• The Role of Fascia: Fascia, the connective tissue network, plays a crucial role in movement, energy storage, and communication, and its mobility can be improved through various techniques to restore sliding surfaces and reduce discomfort.
• Holistic Health Practices: The conversation touches upon the benefits of heat and cold therapy, the importance of pelvic floor health for men and women, and the need for balanced nutrition and sustainable training practices that prioritize enjoyment and long-term health.

Dr. Starrett discusses posture by emphasizing that it's not about a single "good" or "bad" posture but rather about having access to a range of positions that allow for optimal physiological function and reduced risk of pain. He highlights that poor posture often stems from ingrained movement habits and a lack of awareness of body positioning.

Here's a step-by-step approach to improving posture based on the video's insights:

1. Increase Body Awareness:

   • Self-Observation: Pay attention to your body's positioning throughout the day, especially when sitting or standing. Notice if you're hunching forward, leaning to one side, or if your neck is protruding.
   • Use Reflections: Catching your posture in reflections (e.g., windows, mirrors) can be a quick way to assess your current position.

2. Re-establish Neutral Spine and Pelvis Alignment:

   • Pelvic Tilt Awareness: Understand the concept of pelvic tilt (anterior/forward vs. posterior/backward) and aim for a neutral position. If your pelvis is tilted too far forward, it can lead to issues in the spine and lower back.
   • Spinal Engine Concept: View your spine as a system that needs to be able to move (flex, extend, rotate), not just remain rigidly aligned.

3. Incorporate "Movement Snacks" and Postural Cues:

   • Regular Shifting: Avoid staying in one position for too long. Utilize standing desks, stools, or simply stand up and sit down frequently.
   • Thoracic Spine Mobility: Practice movements that encourage extension and rotation of the upper spine. Dr. Starrett suggests bringing your arms overhead in a tall position and noticing how your head turns further compared to a slouched position.
   • Neck Work: Actively train your neck muscles. This includes exercises like bridging the fingers together and gently pulling the chin back, or using resistance bands for neck strengthening. This is crucial for head alignment and can improve shoulder and upper back posture.

4. Optimize Breathing for Posture:

   • Diaphragmatic Breathing: Ensure you can take full, deep breaths regardless of your body's position. If your breath becomes restricted when you move into certain postures, it indicates a potential issue with your movement patterns or mobility.
   • Core and Pelvic Floor Engagement: Proper breathing is linked to effective core and pelvic floor function, which are critical for maintaining good posture and stability.

5. Address Underlying Mobility Restrictions:

   • Hip Extension: Dr. Starrett stresses the importance of hip extension. Limited hip extension can lead to compensatory movements and poor pelvic positioning. Practices like the "couch stretch" or lunges can help improve this.
   • Shoulder and Thoracic Mobility: Ensure you have good range of motion in your shoulders and upper back. If your shoulders are internally rotated or your thoracic spine is excessively flexed, it will negatively impact your posture.

6. Integrate Movement into Work and Daily Life:

   • Movement-Rich Environment: Set up your workspace or living space to encourage more movement. This could involve using a standing desk, having mobility tools accessible, or simply rearranging furniture to create more space for movement.
   • Hands-Free Transitions: Practice getting up and down from the floor without using your hands, which tests and improves hip, knee, and ankle mobility crucial for everyday function.

7. Consistency and Patience:

   • Improving posture is an ongoing process that requires consistent effort and attention to your body's positioning and movement patterns throughout the day.