"Built to Move" : Working Notes

This note is a brief summary of Kelly and Juliet Starrett’s book Built to Move. It only covers concepts from the book which we found most relevant to our work. We have not focused on several themes which we are already familiar with, such as the authors' views on nutrition, sleep or better working environments.

Salient points:

Mobilization v Stretching: Starrett prefers the term mobilization (moving through different positions) to stretching (lengthening muscles), as explained in greater detail below.

Sit and Rise Test: A fundamental test to determine functional parameters: the ability to transition from standing to sitting cross-legged and back to standing without support.

Daily Floor Time: Emphasizing the need to spend 20-30 minutes on the floor daily to "rewild" the hips.

Breathing Techniques: A general guidance on spacious, slow, nasal breathing and CO2 tolerance, introduction to dynamic apnea training, which involves specialized breathing training for activities like surfing that enhance CO2 tolerance and tolerance to mild hypoxia under active physical effort.

Deeper Sitting: Encouraging regular sitting in a deep squat position to reclaim a natural human movement lost in modern lifestyles.

Balance and Agility Training: The importance of incorporating balance, agility and foot exercises into daily routines for improved stability and mobility. 

Key Insights 

Understanding Mobilization: Mobilization is distinct from stretching in that it incorporates a full range of motion while maintaining body awareness and breath control. This approach encourages movement adaptability across multiple planes instead of static muscular elongation. Not only does mobilization actively engage various tissues, it also engages the nervous system. 

Functional Movement Tests: The sit and rise test serves as a practical measure of flexibility and functional strength. The ability to transition effortlessly between the sitting to standing position indicates a higher degree of mobility and coordination, which is crucial in everyday activities and athletic performance. This metric is beneficial for assessing overall fitness and identifying areas for improvement. Another, more advanced functional movement test in the book is the "old man" balance test, which involves wearing a shoe while standing on one leg. 

Rewilding the Lower Body. Spending daily time on the floor allows individuals to actively engage and mobilize their hips in natural positions. This practice counters the negative effects of prolonged sitting and encourages frequent movement, ultimately enhancing mobility and comfort over time. The same can be said about deep squatting, a fundamental movement that should be integrated into daily routines. This position is a natural human  resting position which reinforces the mobility and strength of a large chain of the lower body including large parts and ranges of motion of the hip, knee, ankle and foot. Emphasizing its role reflects a broader understanding of human biomechanics and the importance of maintaining fundamental movement patterns in good condition.

Tips on Breathing:  The emphasis on regular nasal breathing and the importance of fewer, better breaths is a good feature of the book. Some attention is also devoted to the importance of CO2 tolerance. The focus on expansive breathing is also helpful and should be an essential element of effective physical training.

Dynamic Apnea Training: This training involves holding one’s breath while engaging in physical activities, mimicking the breath control demanded in sports like surfing. It aims to condition the body to manage CO2 build-up efficiently during exertion. This is an advanced technique which must be implemented with utmost caution, with a very careful monitoring of the athlete's oxygen levels. It is preferable to first build a solid foundation of static apnea training before engaging this procedure. 

The 21 Day Challenge. The book includes a 21 day table of exercises, parts of which may be implemented in an athlete's off season. 

Kelly Starrett and Juliet Starrett, Built to Move: The 10 Essential Habits to Help You Move Freely and Live Fully (Harmony Books 2022)

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