Built to Move by Kelly Starrett & Juliet Starrett | High quality summary, read or Listen online in your preferred way

Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully ## Introduction: Our Bodies Were Built to Move In today's world, we find ourselves increasingly sedentary, tethered to screens and confined to chairs. But our bodies were built for movement, designed to run, jump, climb, and explore. As mobility pioneers with decades of experience working with elite athletes, we've come to realize that the principles we've applied to optimize performance can benefit everyone. This book is our attempt to share those insights and provide a roadmap for reclaiming your body's natural mobility and vitality. ## The Modern Movement Crisis Let's face it: our modern lifestyles are at odds with our biological needs. We spend hours hunched over desks, slouched on couches, and contorted into car seats. The result? Stiff joints, chronic pain, and a diminished capacity for movement. But it doesn't have to be this way. By understanding how our bodies are meant to function and implementing simple, consistent practices, we can counteract the negative effects of our sedentary habits and unlock our full physical potential. ## The Ten Essential Habits We've distilled our years of research and practical experience into ten fundamental habits that form the core of a movement-rich life. These habits aren't about grueling workouts or radical lifestyle changes. Instead, they're accessible, everyday practices that anyone can incorporate, regardless of age, fitness level, or time constraints. ## 1. Master Your Breath Breathing is the foundation of all movement, yet many of us breathe inefficiently without even realizing it. By learning to breathe deeply and fully, engaging our diaphragm, we can improve our posture, reduce stress, and enhance our overall physical performance. Try this simple exercise: lie on your back, place one hand on your chest and the other on your belly. As you inhale, focus on expanding your belly rather than lifting your chest. Practice this for a few minutes each day, and you'll start to rewire your breathing patterns. ## 2. Prioritize Hip Mobility Our hips are the powerhouse of human movement, but they're often neglected in our daily lives. Tight, immobile hips can lead to back pain, knee issues, and limited athletic performance. One of our favorite exercises for improving hip mobility is the "couch stretch." Kneel with one knee against a wall or couch, shin flat against the surface. Extend your other leg in front of you, foot flat on the ground. Gradually lean back, feeling the stretch in your hip flexor. Hold for 2-3 minutes on each side, breathing deeply. ## 3. Strengthen Your Core A strong, stable core is essential for efficient movement and injury prevention. But we're not talking about endless crunches here. Instead, focus on exercises that engage your entire core, like planks and hollow body holds. Start with short holds and gradually increase duration as you build strength and endurance. ## 4. Embrace Daily Walking Walking is perhaps the most underrated form of exercise. It's low-impact, accessible, and incredibly beneficial for overall health. Aim for at least 30 minutes of brisk walking each day. If time is tight, break it up into shorter sessions throughout the day. The key is consistency – make walking a non-negotiable part of your daily routine. ## 5. Practice Squatting The ability to squat comfortably is a fundamental human movement pattern that many of us have lost. Reclaiming this skill can improve lower body strength, enhance mobility, and even aid digestion. Start by holding onto a stable surface and lowering yourself as far as you comfortably can. Gradually work on deepening your squat and increasing the time you can hold the position. ## 6. Mobilize Your Shoulders Our shoulders are incredibly complex joints capable of a wide range of motion. However, poor posture and lack of use can lead to stiffness and pain. Incorporate shoulder circles, arm swings, and wall slides into your daily routine to maintain and improve shoulder mobility. ## 7. Prioritize Sleep and Recovery Quality sleep is crucial for physical recovery and overall health. Create a consistent sleep schedule, limit screen time before bed, and ensure your sleeping environment is dark, quiet, and cool. Remember, recovery is just as important as the work you put in during the day. ## 8. Hydrate Intelligently Proper hydration is essential for optimal physical function. Don't wait until you're thirsty to drink water. Instead, make a habit of sipping water throughout the day. A good rule of thumb is to drink half your body weight in ounces of water daily. ## 9. Nourish Your Body Fueling your body with nutrient-dense foods is crucial for supporting movement and overall health. Focus on whole, unprocessed foods, plenty of vegetables, and adequate protein. Remember, food is fuel – choose wisely to support your body's needs. ## 10. Cultivate Mindfulness Last but not least, developing a mindful approach to movement can enhance your body awareness and help you move more efficiently. Practice paying attention to how your body feels during different activities, and learn to distinguish between productive discomfort and potential injury signals. ## Implementing the Habits: A 21-Day Plan Now that we've outlined the ten essential habits, you might be wondering how to implement them in your daily life. We've developed a 21-day plan to help you gradually incorporate these practices. Remember, the goal isn't perfection – it's progress. Start small, be consistent, and build on your successes. Week 1: Focus on breathing and walking. Set reminders to check in with your breath throughout the day, and aim for three 10-minute walks. Week 2: Introduce hip mobility and squatting practice. Spend 5 minutes each day on hip mobility exercises, and practice squatting for 1-2 minutes. Week 3: Add shoulder mobility and core strengthening. Incorporate 5 minutes of shoulder exercises and a 1-minute plank hold into your daily routine. As you progress through the plan, you'll start to notice improvements in how you feel and move. The key is consistency – these habits are most effective when practiced regularly over time. ## Conclusion: Building a Movement-Rich Life By incorporating these ten essential habits into your daily life, you're not just improving your physical health – you're reclaiming your body's natural capacity for movement. Remember, you don't need to be an elite athlete to benefit from these practices. Whether you're a busy professional, a parent juggling multiple responsibilities, or someone looking to age gracefully and maintain independence, these habits can help you move more freely and live more fully. Our bodies are incredible machines, capable of adapting and improving at any age. By prioritizing movement and making it a central part of your daily life, you're investing in your long-term health and well-being. So start today – take that first step, that first breath, that first stretch. Your future self will thank you for it. Remember, you were built to move. It's time to reclaim that birthright and experience the joy, freedom, and vitality that comes with a movement-rich life. Let's get moving!