本期节目邀请了世界知名的物理治疗师、畅销书作家Kelly Starrett博士，他分享了提升活动能力和柔韧性的策略，以增强身体表现和整体健康。内容涵盖抵消衰老影响、加速伤病恢复、纠正运动或力量不平衡的方法。讨论了多种零成本和低成本工具，例如有效热身、锻炼的心理准备、正确使用泡沫轴、筋膜松解，以及应用热敷或冷敷进行疼痛管理和组织恢复。此外，还介绍了最佳的柔韧性方案，以及如何优化坐姿、站姿和日常活动的默认姿势。听众将获得实用且易于实施的知识，以改善他们的健康和身体表现。

🧘‍♂️**日常地板坐姿**: 提倡每天进行地板坐姿练习，这有助于改善髋关节活动度、增加下肢柔韧性，并有助于维持良好的身体姿态。通过简单的坐姿变化，可以有效拉伸肌肉，促进血液循环。

🤸**热身与玩耍**: 强调通过玩耍进行热身的重要性，这种方式不仅能够激活肌肉，提高心率，还能增强身体的协调性和反应能力。结合呼吸练习，可以进一步优化热身效果，为高强度训练做好准备。

🏋️**不对称性与训练**: 指出人体在运动中存在的不对称性是正常的，关键在于如何通过训练来管理这些不对称性。例如，10、10、10训练法，即进行10分钟的热身、10分钟的主要训练和10分钟的放松，有助于平衡身体两侧的发展。

💆**泡沫轴的使用**: 详细介绍了泡沫轴的使用方法、类型和技巧，强调了泡沫轴在缓解肌肉紧张、促进恢复方面的作用。区分了“受伤”和“事故”的概念，并提出了管理疼痛和僵硬的D2R2方法。

🪑**姿势与颈部工作**: 讨论了正确姿势的重要性，特别是对于长时间坐着或站立的人群。提供了针对颈部紧张的缓解方法，以及如何通过简单的练习来改善颈部和肩部的活动范围。

In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.

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Timestamps

00:00:00 Dr. Kelly Starrett

00:02:44 Sponsors: Maui Nui & Joovv

00:05:46 Movement; Tool: Daily Floor Sitting

00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting

00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion

00:23:47 Sponsor: AG1

00:25:18 Warm-Ups & Play

00:30:51 Asymmetries & Training

00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10

00:42:41 Tool: Warming Up with Play; Breathwork

00:47:26 Sponsors: Function & Eight Sleep

00:50:35 Tool: Foam Rolling, Uses, Types & Technique

01:01:30 Injury vs. Incident, Pain

01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method

01:11:04 Posture, Neck Work

01:19:58 Sponsor: LMNT

01:21:33 Pelvic Floor, Prostate Pain

01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose

01:33:42 Mobilizing the Pelvic Floor, Urogenital Health

01:38:27 Abdominals, Rotational Power, Spinal Engine Work

01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities

01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity

01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch

02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture

02:21:06 Training for Life & Fun

02:30:20 Aging with Range of Motion & Control; Mental State & Training

02:35:38 Fascia, Myofascial Mobilization

02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort

02:45:14 Deliberate Heat & Cold, Training, Injury & Healing

02:54:35 Desire to Train, Physical Practice

02:58:54 Balanced Nutrition; Eating Behaviors & Social Media

03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule

03:14:30 Supplements

03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures