On September 12, I had the opportunity to attend The Ready State's Movement & Mobility 102 course at the SUPERCUBE in San Rafael, led by Dr. Kelly Starrett.
For those unfamiliar with Kelly, he's a physical therapist, author of Becoming a Supple Leopard, and a well-known figure in the CrossFit and strength and conditioning communities. His work has helped bring greater attention to the importance of mobility, movement quality, and taking an active role in your own physical health.
As a physical therapist who works with active adults and athletes at Forge Physical Therapy in Corte Madera, I was excited to spend the day learning from Kelly and exchanging ideas with other movement professionals.
Here are three takeaways that I think anyone who exercises regularly can benefit from.
One of the simplest lessons from the course was also one of my favorites: if you want to get better at a particular movement, you need to spend time practicing that movement.
Struggling to squat deeper? Try spending a few minutes in a comfortable, supported deep squat position. Having difficulty reaching overhead? Gradually incorporating overhead reaching or supported hanging exercises may help you become more comfortable in that position.
Too often, we avoid positions that feel stiff or challenging. While there are certainly times when modifying a movement is appropriate, gradually exposing your body to those positions can help improve your mobility, strength, and confidence.
The key is to start at a level you can tolerate and build from there.
Ever feel like you're constantly stretching the same tight muscles, but nothing seems to change?
One takeaway from Kelly's course was that improving mobility isn't always about stretching harder or longer. Sometimes, you need to build strength and spend more time actively using the range of motion you're trying to improve.
For example, if your shoulders feel stiff when reaching overhead, stretching alone might not be enough. Gradually incorporating exercises that strengthen your shoulders through a comfortable range of motion can help improve your ability to control and use that range.
The takeaway? Don't just stretch a position. Practice getting stronger and more comfortable in it.
When we think about improving physical performance, we usually focus on getting stronger or becoming more flexible. But another important part of moving well is coordination, or how effectively our body responds and adapts to different situations.
During Kelly's course, we practiced a series of surprisingly simple drills involving tossing and catching a tennis ball while standing in different positions, including lunges and split stances.
These exercises challenged us to maintain balance, coordinate our movements, and react to something unpredictable, rather than simply repeating the same exercise over and over.
It's a good reminder that movement doesn't always have to be complicated or involve heavy weights to be challenging.
For example, try incorporating a few minutes of coordination work into your warm-up. Something as simple as tossing and catching a tennis ball while standing in a staggered stance can challenge your balance, reaction time, and body control.
The takeaway? Moving well means being able to adapt and control your body, not just being strong or flexible.
One of the things I enjoy most about being a physical therapist is that there's always more to learn.
Spending the day with Kelly and other movement professionals was a great opportunity to revisit familiar concepts, explore new techniques, and think about how I can continue improving the care I provide.
At Forge Physical Therapy, my goal isn't just to help patients get out of pain. It's to help them better understand their bodies, build confidence in movement, and return to the activities they enjoy.
And experiences like this are a reminder that continuing to learn is an important part of doing that well.
If you're dealing with persistent stiffness, discomfort during exercise, or difficulty returning to the activities you enjoy, I'd be happy to help. At Forge Physical Therapy in Corte Madera, I work one-on-one with active adults and athletes throughout Marin County to help them move and feel better.
Learn more about Forge Physical Therapy or schedule an appointment
Dr. Ming Li, PT
Founder, Forge Physical Therapy
Corte Madera, California
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