Kelly Starrett & Built to Move: The Complete Guide
Ten vital-sign tests, floor sitting, and the mobility book meant for desk humans
Built to Move (2023) is The Ready State for people who sit. Ten screens plus ten daily practices — breath, steps, range, sleep. This guide extracts the tests you will actually repeat and pairs the book with a foam roller and a walking habit.
Frequency
Daily 10–20 minutes plus walking
Duration
Ongoing durability practice
Level
Beginner
Key Takeaways
- 1Run the sit-rise and step-count screens before you buy another recovery gadget
- 2Minutes on the floor beat a 90-minute mobility class you will skip
- 3A roller helps; a $2,000 course is optional
- 4Pain that is sharp is a clinician, not a harder stretch
Who this is for
- ·People whose only mobility work is cracking their neck
- ·Readers comparing Starrett vs Easter vs a PT
- ·Lifters who skip warm-ups and then blog about ‘random’ pain
The Screens That Matter
Moderate EvidenceSit-rise, breath hold, and a honest step count tell you more than a new percussion gun. Fail one, train that, retest in four weeks.
You do not need to photograph every drill. If you cannot get off the floor without hands, that is the program.
Daily Practices
Moderate EvidenceWalk, breathe through the nose, mobilize hips and thoracic spine, sleep. Pair with our walking, foam-rolling, and breathwork guides.
Rucking is extra load, not a substitute for hip range. See Easter if you want the why-discomfort chapter.
What Not to Do
Moderate EvidenceDo not force a couch stretch into a pinched hip. Do not treat the book as post-op rehab. A roller is a tool; it is not surgery.
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Sources
Key references cited in this guide. Links open the original publication or abstract.
- Built to MoveKnopf, 2023
- Sitting-rising test and mortality — observational contextEur J Prev Cardiol, 2012
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Read guideLast updated: 2026-09-22 · For informational purposes only. Not medical advice. Consult a healthcare provider before starting any new health protocol. Health disclaimer.