Seriously Calm

Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully - By Kelly Starrett and Juliet Starrett

"Mobility" is a kind of wonky term that refers to something quite beautiful: the harmonious convergence of all the elements that allow you to move freely and effortlessly through space and life.

Basic Info

The book is written by Kelly Starrett and Juliet Starrett, who were top-notch athletes and excellent trainers now. I discovered their book again from a episode of podcast, again by Tim Ferriss. Unlike that episode which made me feel lost in the terminologies, I found this book clear and easy to follow (except that it would be better if they could provide a video showing exactly how to do the exercises instead of just illustrations).

Introduction

• The book focuses on mobility instead of strength. It is defined as "the harmonious convergence of all the elements that allow you to move freely and effortlessly through space and life."
• They look at ten Vital Signs that are closely linked to our mobility and health. These signs are closely connected to all our ordinary people.
• For each vital sign, the book offers an assessment method to understand our body condition and proposes several very accessible exercises to improve our performance. The book also took a lot of effort to explain the principles behind for us to understand the anatomy of our body so we can internalize the importance of these signs. But I just skipped to understand the compressed knowledge to know what should I do.

10 Vital Signs

1. Getting Up and Down Off the Floor

Assessment: Sit-and-Rise-Test (Link)

Recommendation:

Add more floor-sitting time in different postures, preferably a minimum of 30 minutes a day. The posture can be cross-legged sitting, 90/90 sitting, long sitting and one-leg-up sitting.

Engage in different mobilization exercises:

• Seated Hamstring Mobilization (Link)
• Hamstring Lockouts (Link)
• Hip Opener (Link)
• Elevated Pigeon (Link)

2. Breathe Easy

Assessment: Breath-Hold Test (Link but a bit different from the book) ), aim for 30-40 seconds

Recommendation: Breathe through the nose. Use different ways to increase our endurance to CO2.

Engage in different mobilization exercises:

• Morning Spin-up
• Trunk Mobilization
• T-Spine Mobilization 1 (Similar Link)
• Nose-Breathing Walk

3. Extend Your Hips

Assessment: Couch Test (Link)

Recommendation: Always keep breathing in any position.

Engage in different mobilization exercises:

• Couch Stretch: squeeze the butt
• Quad-Thigh Mobilization (Link)
• Hip Extension Isometrics including standing isometric and couch isometric

4. Walk This Way

Assessment: Steps-Per-Day Inventory: 8,000-12,000

Recommendation: Utilize every opportunity to walk the walk. For an added challenge, do a rucking or Nose-breathing Walk

5. Future-Proof Your Neck and Shoulders

Assessment: Airport Scanner Arms-Raise Test and Shoulder Rotation Test (Link)

Recommendation: Roll shoulders back when sitting at desks

Engage in different mobilization exercises:

• Wall Hang
• T-Spine Mobilization 2 (Similar Link)
• Rotator Cuff Mobilization (Link)
• Push-up

6. Eat Like You're Going to Live Forever

Assessment: 800-Gram Count (about 6 cups/fists) and Protein Count (0.7-1g/pound of body weight)

Recommendation: Pay attention to protein and micronutrient

7. Squat

Assessment: Squat Test

Recommendation: Don't be afraid to squat and bend deeply over the knees

Engage in different mobilization exercises:

• Sit-Stands
• Deep Squat Hang-outs (3 times/week)
• Tabata Squats 8 sets, 20 seconds of exercise with 10-second rest

8. Find Your Balance

Assessment: SOLEC Test and Old Man Balance Test (Link)

Recommendation: Find different ways to do balance training in daily life

Engage in different mobilization exercises:

• Y-Balance Mobilization (Link)
• Jumping Rope
• Bone Saw (Link)
• Calf Stretch Crossover
• Foot Play

9. Create a Movement-Rich Environment

Assessment: Sitting Inventory (aim for 6 hours or less)

Recommendation: Try to set up standing stations and fidget during sitting.

10. Unleash Your Superpower: Sleep

Assessment: Hours count (aim for at least 7 hours)

Recommendation: Prepare a better shut-eye plan to minimize the blue light going into the eyes.