It’s Day #1 of our 10-Day commitment to LEVELING UP!

This is the beginning of a 10-day journey to discovering our 10 Essential Habits to help you move freely and live fully. This 10-Day Challenge is taken directly from the Built To Move book. Following along with each day’s videos will get you moving more, addressing and eliminating pain, eating & sleeping better, and much, much more. Each day will include an Intro Video, accompanying Mobilization Videos, and the Test/Retest videos for each of the 10 Essential Habits. We highly recommend following ALL the videos, including the mobilizations, as they will help you recover from the day’s activities so you can go again tomorrow.

Enjoying the Challenge? Share on Social! Post a video or photo of you doing an assessment, physical practice, or mobilization and use the hashtag #builttomovechallenge. Tag us at @thereadystate and @julietstarrett.

Okay! Let’s Get MOVING!

Vital Sign 1: Getting Up and Down Off the Floor

Today we will focus on the first Vital Sign introduced in the book: Getting Up and Down Off the Floor. Start with the Assessment video below. We recommend wearing unrestrictive clothing and going barefoot.

Built To Move Chapter Referenced: “Vital Sign 1: Getting Up and Down Off the Floor”

Assessment: Sit-and-Rise Test

The primary goal of this test is to determine if you have good range of motion in your hips.

What Your Results Mean: Refer to pp. 33-34 of Built to Move

Equipment Needed: None

Physical Practice: Floor-Sitting Positions

• Cross-Legged
• 90/90
• Long Sitting
• One-Leg-Up

You can improve your Sit-and-Rise Test results by adopting these floor-sitting positions throughout your day and moving forward.

Equipment Needed: None

Follow Along Mobilizations (4)

Equipment Needed: Ball or Roller, Band, Bench or Tabletop