Built to Move: Daily Mobility
Kelly Starrett's Built to Move approach uses daily 'vital sign' tests and short mobility habits to keep you moving without pain. It blends vital signs like getting up off the floor, hip extension and shoulder range with daily floor sitting, a couch stretch, walking and soft-tissue work; the point is consistent daily motion, not heroic stretching sessions.
Starrett, a physical therapist who has worked with elite and military athletes, frames durability around simple daily tests and habits. The protocol blends a few of his vital signs (getting up and down off the floor, hip extension, shoulder range) with daily practices: floor sitting, a couch stretch, a walking target, breathing, and brief soft-tissue work where you are tight. The point is consistent daily motion, not heroic stretching sessions.
Why it works▼
Hit a daily movement minimum
Walking and simply changing position is the base layer of mobility.
Sit on the floor
Restores hip and ankle range that chairs quietly take away; maps to his sit-and-rise vital sign.
Couch stretch for hip extension
Targets the hip flexors that tighten from sitting; one of his key vital signs.
Targeted mobility where you are tight
Spend your time where your own tests reveal restriction.
Banded and floss work
His go-to tools for blood flow and joint range.
Breathe and check balance
Breathing mechanics and balance are two of his less-obvious vital signs.
Follow a daily mobility program
Useful structure; the daily habits above are free on their own.
- Desk workers and sitters
- Lifters with stiffness
- Anyone with nagging aches
- People who want a 10-minute daily habit, not a long routine
- Sharp pain is a stop signal, not something to push through
- Acute injuries: see a professional rather than self-treating
- Soft-tissue tools are aids; the real driver is moving often and sitting on the floor
- Educational only, not medical advice
- July 3, 2026 Protocol published.
New expert protocols and evidence updates, cited to the source. No spam; unsubscribe anytime.
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Kelly Starrett and is not created, reviewed, endorsed by, or affiliated with Kelly Starrett or Physical Therapist · The Ready State.