Built to Move

Built to Move Plot Summary

Introduction

We live in an era where our bodies are increasingly disconnected from their natural design. Despite remarkable technological advances, many of us experience chronic pain, declining mobility, and diminished energy as we age. Yet this deterioration isn't inevitable—it's largely the result of movement patterns we've abandoned in our modern, sedentary world. What if reclaiming your body's natural capabilities was simpler than you've been led to believe? The truth is that your body remembers how to move efficiently and painlessly. Through consistent practice of fundamental movement patterns—sitting on the floor, breathing properly, extending your hips, walking regularly, maintaining shoulder mobility, eating strategically, and embracing the squat—you can reverse years of physical limitation and rediscover the vibrant, capable body you were meant to inhabit. This journey isn't about perfection or athletic achievement; it's about reclaiming your birthright to move with freedom and joy throughout your entire life.

Chapter 1: Master the Floor: Rediscover Your Natural Mobility

Floor sitting represents one of our most fundamental yet abandoned movement patterns. While chairs dominate our modern environment, our bodies are designed to regularly transition between sitting on the ground and standing up. This natural movement pattern helps maintain hip mobility, core strength, and overall physical resilience that translates to every aspect of life. The Sit-and-Rise Test perfectly demonstrates this principle. In this assessment, you start standing, lower yourself to a seated position on the floor, and then stand back up—all while trying to use minimal support from your hands, knees, or other body parts. Research published in the European Journal of Preventive Cardiology found that performance on this test correlates strongly with longevity and overall health. Why? Because it measures your body's basic mobility, stability, and coordination—qualities that affect everything from daily comfort to athletic performance. Kelly and Juliet Starrett discovered the importance of floor mobility through their work with thousands of clients, from Olympic athletes to office workers. They observed that regardless of age or athletic ability, people who maintained certain fundamental movement patterns experienced less pain, greater energy, and remarkable physical resilience. One particularly striking case involved a 62-year-old executive who complained of chronic hip pain despite regular exercise. When assessed, he couldn't sit cross-legged on the floor without extreme discomfort. After implementing a daily floor-sitting practice, starting with just five minutes and gradually increasing to thirty cumulative minutes, his hip pain resolved completely within six weeks. The physical practice is refreshingly simple. Spend time in different floor positions—cross-legged sitting, 90/90 sitting (one leg bent at 90 degrees in front while the other is bent at 90 degrees to the side), long sitting (legs extended forward), and one-leg-up sitting. Start with just five minutes in any position that feels comfortable, using pillows or other supports if needed. Gradually work up to thirty cumulative minutes daily, switching positions as your body signals. You can incorporate this practice while watching TV, working on a laptop, or talking on the phone. Complement floor-sitting with targeted mobilizations like the Elevated Pigeon position, which addresses tight hip rotators that contribute to back pain. By placing one ankle across the opposite knee while seated on a raised surface, then gently leaning forward and rotating the torso, you effectively release tension in the deep hip muscles that become chronically shortened from excessive chair sitting. Remember, this isn't about perfection—it's about reclaiming movement patterns your body already knows. Even if you currently struggle to sit on the floor, consistent practice will yield remarkable improvements. Your body remembers these positions; you're simply reawakening them through patient, persistent practice.

Chapter 2: Breathe Better: Transform Your Energy and Pain Levels

Breathing is perhaps our most fundamental yet overlooked movement pattern. Beyond simply keeping us alive, how we breathe directly impacts our body mechanics, helping us move efficiently, avoid injury, and reduce musculoskeletal pain. When clients come to the Starretts with persistent back and neck aches, breathing patterns are the first thing they assess. James Nestor, author of "Breath," experienced the profound impact of breathing patterns firsthand when participating in a Stanford University study. For ten days, he had his nostrils plugged, forcing him to breathe only through his mouth. The results were alarming: his blood pressure rose, sleep quality plummeted, and he experienced significant cognitive decline. When he switched to exclusive nasal breathing for the next ten days, all these metrics dramatically improved, demonstrating how breathing affects overall health. This research aligns perfectly with what the Starretts have observed in their clinical practice. They routinely see clients with chronic neck and shoulder tension who are habitual mouth breathers. By teaching these individuals to breathe through their nose, many experience immediate relief from pain that has persisted for years. The physiological explanation is compelling: nasal breathing increases nitric oxide production, which helps dilate blood vessels, improving circulation and oxygen delivery throughout the body. Implementing better breathing starts with awareness. The BOLT (Body Oxygen Level Test) assessment measures your CO2 tolerance by timing how long you can comfortably hold your breath after a normal exhale. A score of 30-40 seconds is considered normal, though many people score much lower. The good news is that breathing is highly trainable, and improvements come quickly with practice. Start with the Morning Spin-Up practice: sitting comfortably with good posture, take five slow breaths through your nose, focusing on expanding your lower ribs in all directions. Then take five more breaths while gently rotating your torso from side to side. For everyday application, try the Nose-Breathing Walk. By breathing only through your nose during walks, you'll develop greater CO2 tolerance while training your body to access oxygen more efficiently. Some people even tape their mouths closed at night to ensure nasal breathing during sleep, which can reduce snoring and improve sleep quality. Start with small segments of nasal-only breathing during rest, then gradually extend to light activities and eventually more strenuous exercise. Remember, breathing well isn't just about getting oxygen—it's about creating stability, managing stress, and even controlling pain. As celebrated yogi B.K.S. Iyengar said, "Nerves are king of the breath and the breath is the king of the mind." By reclaiming proper breathing patterns, you're addressing one of the most fundamental aspects of human movement and setting the foundation for improved function throughout your entire body.

Chapter 3: Extend Your Hips: The Key to Pain-Free Movement

Hip extension—the ability to move your leg behind you—is fundamental to human movement yet severely limited in most modern humans. This limitation has cascading effects throughout the body, truncating the forceful movements that enable you to walk and run with ease, stand up from a squat, and throw objects with power. When your hip extension is restricted, your spine is forced to compensate, often leading to back pain and other movement dysfunctions. Travis Mash, a world-class weightlifting coach, experienced a dramatic transformation in his gym after implementing hip extension mobilizations with his athletes. He later told Kelly, "I haven't told you this yet, but you basically cured the back problems at our gym. We started focusing on improving hip extension in our Olympic lifters, and most of the back pain went away." This remarkable improvement occurred because proper hip extension allows the body's largest muscles to do their job instead of forcing the spine to compensate. The results extended beyond pain relief to performance enhancement. Athletes who previously struggled with technical aspects of Olympic lifts suddenly found movements flowing more naturally. Their power output increased measurably, and recovery between training sessions improved. Most importantly, they developed greater body awareness and movement quality that transferred to all aspects of their training and competition. The Couch Test provides a simple assessment of your hip extension capability. Place your knee at the intersection of floor and wall (or on a couch) while squeezing your glutes. This activates the large muscles in your buttocks that control pelvic position and prevent the swayed "banana back" that strains the spine. The test progresses through three positions of increasing difficulty, revealing how well you can both extend and activate the glutes simultaneously. To improve hip extension, practice the Couch Stretch daily, holding each position for three minutes per side. Begin by placing one knee in the corner where floor meets wall, with your shin vertical against the wall and your other leg extended in front. Keep your core engaged to prevent arching your lower back. Hold for 2-3 minutes per side, gradually working toward bringing your torso more upright. This simple mobilization restores normal range of motion to hip joints that have adapted to prolonged sitting. Complement this with the Quad-Thigh Mobilization using a foam roller to restore suppleness to stiff tissues in the front of the thigh. For extra credit, incorporate Hip Extension Isometrics throughout your day. These exercises place your body in natural positions that exaggerate movements used in everyday life, helping your nervous system recognize these positions as safe and accessible. Remember, investing in hip mobility now pays dividends for decades to come. As demonstrated by Juliet's 76-year-old father who completed a physically demanding 16-day Grand Canyon rafting trip, maintaining movement patterns throughout life enables extraordinary physical resilience in later years. Your body is designed to move powerfully and painlessly well into old age—hip extension is a key to unlocking that potential.

Chapter 4: Walk Daily: Your Simplest Path to Total Health

In our technology-driven world, many of us have become dangerously sedentary without realizing it. Even regular exercisers who diligently hit the gym several times weekly may qualify as sedentary if they spend the remaining hours sitting. This distinction matters because research shows that prolonged sitting raises mortality risk exponentially—and surprisingly, this effect persists even in those who exercise regularly. Joyce Shulman, founder of 99 Walks, has observed thousands of walkers through her company's challenges and app. When asked what benefit walkers report most often, her answer was immediate: less stress. "Most of our walkers report that walking has a positive impact on their mood," says Joyce, who herself found that walking after a difficult childbirth helped her feel human again. Walking, like other forms of movement, affects stress hormones. When you're feeling stressed, levels of cortisol and adrenaline in your blood are high. Moderate physical activity like walking lowers these hormones while triggering endorphins that lift your mood. The transformation Joyce witnessed in her community went beyond stress reduction. Participants who committed to regular walking reported improved sleep, better digestion, weight management, and enhanced creativity. One particularly striking case involved a woman recovering from knee surgery who initially could barely walk to her mailbox. By gradually increasing her walking distance using the 99 Walks program, she eventually completed a 5K walk—an achievement that seemed impossible months earlier. Her success inspired dozens of others in similar situations to begin their own walking practice. The Starretts recommend 8,000 to 10,000 steps daily, a target supported by research showing that compared to taking 4,000 steps per day, reaching 8,000 daily steps was associated with a 51% lower risk of death from all causes. At 12,000 steps, that risk reduction jumps to 65%. The physical practice includes three types of walks: The Nose-Breathing Walk improves CO2 tolerance while accumulating steps; Thrice Daily Walks—ten minutes after each meal—make step goals achievable for busy people; and Barefoot Walks strengthen feet and provide sensory input that improves balance and coordination. For extra credit, try "rucking"—carrying weight in a backpack while walking. This elegant, efficient practice increases the impact of your steps by loading your spine and feet. As Jason McCarthy, founder of GORUCK, explains: "It's strength and cardio in one. It's cardio for the person who hates running, and strength work for the person who hates lifting." Implement these practical strategies to accumulate more steps: walk while on phone calls, communicate in person rather than by email, walk your dog, take the stairs, shop in person rather than online, park far from destinations, use wait time to walk, and even walk around your house during bad weather. Remember, all steps count—whether from intentional walks or incidental movement throughout your day. Walking is perhaps the most accessible, sustainable form of movement available to nearly everyone.

Chapter 5: Mobilize Your Shoulders: Prevent Pain and Maintain Function

The shoulders and their adjacent body parts—the neck and upper back—are areas most people don't think about until they hurt or limit function. Yet these areas are crucial for everyday movements like throwing a ball, lifting a child, swimming, reaching overhead, or simply raising your arms in an airport security scanner. Modern life rarely requires overhead movements, leaving most shoulders with zero input while our necks stay fixed forward, staring at screens. Sarah, a 42-year-old software developer, came to the Starretts with chronic neck pain that had persisted despite years of massage therapy, chiropractic care, and even prescription pain medication. During assessment, they noticed she couldn't raise her arms overhead without compensating by arching her lower back—a classic sign of poor shoulder mobility. Rather than focusing on her neck directly, they prescribed a series of shoulder mobilizations, particularly the Wall Hang and T-Spine Mobilization. Within two weeks of daily practice, Sarah reported a 70% reduction in neck pain. By the one-month mark, she was completely pain-free for the first time in over five years. The explanation was simple: her neck pain stemmed from compensatory patterns caused by limited shoulder mobility. By restoring proper function to the shoulder complex, her neck no longer had to work overtime, allowing chronic tension to finally release. Sarah's success inspired her to maintain her shoulder mobility practice indefinitely, even after her pain resolved. The Airport Scanner Arms-Raise Test and Shoulder Rotation Test assess two critical elements of shoulder mobility: shoulder flexion (raising arms overhead) and external rotation (rolling shoulders back). These tests reveal whether you can access the full range of motion your shoulders are designed for—not superhuman gymnast moves, but baseline human capabilities. Most people are surprised to discover significant limitations in these fundamental movements. The physical practice includes three key mobilizations. The Wall Hang places your arms overhead while expanding your back and rib cage—stand facing a wall with arms extended overhead, hands on the wall, then gradually walk your feet back while keeping your arms straight. The T-Spine Mobilization uses a ball to loosen the upper back while practicing the overhead arm position. The Rotator Cuff Mobilization has a "stunning" effect on shoulder rotation, as you'll discover if you retest immediately after performing it. For daily application, incorporate shoulder movements whenever possible. Reach for things instead of using a stepladder. Wheel your arms around when you get out of bed. Turn to look behind you when backing up your car rather than relying on the camera. These small movements maintain mobility and prevent the stiffness that can lead to pain and limitation as you age. Remember, the goal isn't developing exceptional flexibility but reclaiming the natural range of motion your body is designed to have. By investing a few minutes daily in shoulder mobility, you're protecting against pain while ensuring your ability to perform essential human movements throughout your lifetime.

Chapter 6: Fuel Movement: Nutrition Strategies for Active Bodies

What you eat directly impacts how you move. Your daily nutrient intake affects all the components that allow movement—muscles, tendons, ligaments, tissues, cartilage, and bones. It influences inflammation levels and healing capacity. Rather than prescribing a specific diet plan, focus on two nutritional pillars that support optimal movement: protein and micronutrients. Kelly observed the dramatic impact of nutrition on movement recovery with a client recovering from meniscus transplant surgery. Despite following his physical therapy protocol diligently, the client's knee remained swollen and inflamed well past normal recovery time. When Kelly inquired about his diet, the client sheepishly admitted to living primarily on sugary cereal. His body simply lacked the raw materials needed for tissue repair. After implementing a nutrient-dense eating plan with adequate protein, his recovery accelerated dramatically. Within three weeks, the persistent swelling subsided, pain decreased, and his range of motion improved significantly. This transformation continued as the client maintained his improved nutrition. Not only did his surgical recovery normalize, but he also reported better energy levels, improved sleep, and enhanced workout performance. What began as a targeted intervention for surgical recovery became a permanent lifestyle change that supported all aspects of his movement practice. His case illustrates how nutrition serves as the foundation for everything from injury recovery to daily performance. The 800-Gram Count assessment measures your daily intake of fruits and vegetables by weight. This simple metric, developed by nutrition coach EC Synkowski, streamlines eating recommendations into one easy-to-follow challenge: consume 800 grams (about 6 cups) of fruits and vegetables daily. A 2017 study published in the International Journal of Epidemiology found that eating this amount was associated with lower risk of cardiovascular disease, some cancers, and all causes of death. The Protein Count assessment evaluates whether you're consuming enough protein to support tissue health and muscle maintenance. The Starretts recommend 0.7-1 gram of protein per pound of body weight daily, with higher amounts for seniors, surgical patients, and athletes. This recommendation exceeds standard guidelines but falls within safe parameters and addresses the body's declining ability to synthesize protein with age. To implement these nutritional practices, focus on including fruits and vegetables at every meal and snack. Use the "three-vegetable rule" at dinner—no matter what's being served, it must include three vegetables. For protein, spread sources throughout the day, as research suggests the body builds more muscle when protein is consumed at intervals rather than all at once. Remember that healthy eating involves compromise. Food should bring joy, and you don't want to miss social occasions because your diet is too restricted. The goal is finding balance—focusing on nutrient-dense foods while allowing flexibility. By concentrating on these nutritious foods, you'll naturally have less room for processed items while feeling satisfied and energized for all your movement practices.

Chapter 7: Embrace the Squat: Unlock Your Body's Natural Power

Squatting—bending your knees deeply and dropping your hips low to the ground—is a fundamental human position that Western culture has largely abandoned. In many Asian countries, people comfortably squat while taking photos, eating, waiting for customers, or even conducting business meetings. This position takes multiple joints to their normal end ranges simultaneously: hip flexion and external rotation, knee flexion, and ankle dorsiflexion. Researchers from Chinese and U.S. universities published a fascinating study in 2002 comparing the prevalence of hip arthritis in elderly Chinese and American populations. They found that Chinese men and women had 80-90% lower rates of arthritic hip pain than their American counterparts. While genetics played a role, the researchers concluded that squatting was also significant: "Squatting utilizes an extreme range of motion that may engage areas of hip cartilage that are not loaded during upright stance, possibly stimulating turnover and regeneration of cartilage." This research confirmed what the Starretts had observed in their practice. One particularly memorable case involved an American expatriate who had lived in Japan for twenty years, regularly sitting in deep squats as part of his adopted culture. Upon returning to the United States in his sixties, his physician was astonished by his hip mobility and joint health, which more closely resembled that of someone decades younger. The physician initially attributed this to genetics until learning about his squatting habit, which had preserved joint function that most Americans lose by middle age. The Squat Test assesses your ability to lower your hips below your knees while keeping your feet parallel and weight balanced. Don't worry about keeping your back straight—when squatting without weights, allowing your back to round actually helps rehydrate spinal disks. The test progresses through four positions of decreasing difficulty, from the ideal deep squat to simply lowering your hips as far as possible. For those who can't yet achieve a deep squat, the Sit-Stands practice provides a gradual progression. Start by lowering to touch a chair seat, then rising back up. Do this once on day one, twice on day two, and so on until you reach twenty repetitions. Then lower your target, using an ottoman or coffee table, and repeat the progression. Finally, work toward a full deep squat. If you've already mastered the deep squat, practice Deep Squat Hang-Outs for at least three minutes daily. This maintains your mobility while providing therapeutic benefits to your joints. You can incorporate this practice during work breaks or while watching TV. For extra credit, try Tabata Squats—eight cycles of twenty seconds of deep squatting followed by ten seconds of rest. Remember, squatting isn't just an exercise—it's reclaiming a natural human position that supports joint health, improves balance, and enhances functional movement. As the Starretts often observe, "We've never seen a child that doesn't spend lots of time playing in this position. Our goal: Reclaim our youthful movement. YES, it's possible."

Summary

Throughout this journey of reclaiming your body's natural capabilities, one truth becomes abundantly clear: movement is medicine. The practices outlined in this book aren't exotic or complicated—they're fundamental patterns your body already knows and desperately needs to maintain. As the Starretts eloquently state, "We are not broken by design. The same body that feels stiff, painful, and limited today already contains everything needed to move with freedom and joy for decades to come." Your path forward begins with a single, simple commitment: choose one movement practice from this book and implement it consistently for the next seven days. Perhaps it's sitting on the floor while watching evening television, practicing nasal breathing during your daily commute, or performing the Couch Stretch before bed. This small action, maintained consistently, becomes the foundation upon which you'll build a lifetime of pain-free, joyful movement. Your body is waiting to remember what it already knows—you need only give it the opportunity.

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Kelly Starrett

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