Built to Move Review: My 3-Month Mobility Transformation as a Remote Worker

 

My Personal Experience: From Desk-Bound to Mobile in 90 Days

As a software developer spending 10+ hours daily at my desk, I was skeptical when I first picked up Kelly Starrett's "Built to Move." My lower back ached every morning, my shoulders were perpetually hunched, and I couldn't touch my toes without bending my knees. Three months later, I'm writing this review while sitting comfortably in a deep squat - something I couldn't do for more than 30 seconds before.

 

The reality check: This isn't just another mobility book filled with complex routines you'll never follow. It's a practical system that actually works for busy people like us.

3-Line Summary

• The key is "short & often." 10–15 minutes a day keeps the positions your body needs open.
• Use 10 simple tests to see where you're tight, then fix only what's limited.
• When sitting/standing/reaching/hinging feel easy again, stiffness and pain tend to fade.

 

Why Built to Move Hit Home for Me

Most stiffness isn't from "too little exercise" but from too much same posture. This resonated deeply with my experience. I was hitting the gym 3-4 times a week but still felt stiff and achy. The book's message is simple: practice a few basic positions briefly and often. Over time, pain drops and movement quality returns.

My "aha" moment: I realized I was spending 2 hours a week exercising but 50+ hours in the same seated position. No wonder my mobility work wasn't sticking.

 

Core Ideas That Changed My Approach

• Short & often: 5–10 minutes × 2–3 times a day beats once‑a‑week marathons.
• Daily‑life setup: doorway, wall, floor, chair, stairs—no fancy gear.
• Position first: before strength/cardio, restore joint ranges and clean positions.
• Pain scale: if pain is 4/10 or higher, modify or stop immediately.

What I learned: The "short and often" principle was game-changing. Instead of dedicating an hour to stretching (which I'd inevitably skip), I started doing 5-minute mobility breaks throughout my day. Much more sustainable and effective.

 

The 10 Mobility Tests: My Before & After Results

These everyday tests show where to spend your time. Don't worry if you can't pass yet—pick the weak spots and apply the matching fix. Here are my personal results after 3 months:

 

Test	My Day 1 Result	After 3 Months	What Worked for Me
Floor sit to stand	3-4 assists needed	1 assist (sometimes none!)	Daily couch-to-floor transitions
Ankle (knee‑to‑wall)	Barely 5cm clearance	Solid 8cm both sides	Morning calf stretches in shower
Hip hinge (toe touch)	Fingertips to mid-shin	Palms flat on floor!	Most dramatic improvement - daily hinges
Deep squat hold	30 seconds max	3+ minutes comfortably	Squatting while checking phone
Single‑leg balance	12 seconds average	45+ seconds easy	Brushing teeth on one foot

 

My biggest surprise: The hip hinge test showed the most dramatic improvement. I went from barely reaching my shins to getting my palms flat on the floor. This single change eliminated my morning back stiffness almost entirely.

My Adapted Daily Routines

I modified the book's suggested routines to fit my remote work schedule. Here's what actually stuck:

 

Morning Routine (8 minutes - I do this before coffee)

• Wall squats × 5 → deep squat hold 60 sec (sometimes I answer emails in this position)
• Knee‑to‑wall ankles 10/side → hamstring fold 60 sec
• Doorway pec stretch 60 sec → 3‑3 breathing 1 min

Workday Micro-breaks (3-5 minutes, 2-3x daily)

• Doorframe hang 30-60 seconds (or desk-assisted if working from office)
• T‑spine rotations 30 sec/side
• Quick walk around the block or to kitchen

 

Evening Wind-down (10 minutes before Netflix)

• Calf release against wall 60 sec each
• Hip flexor stretches in lunge position 60 sec/side
• Deep squat hold 90 sec while scrolling phone
• Slow breathing 2 min (this became surprisingly addictive)

Pro tip from my experience: Pairing these movements with existing habits (coffee time, Netflix, phone scrolling) made consistency much easier than trying to create entirely new routine blocks.

 

My Modified 14‑Day Action Plan

The book suggests a structured 14-day approach, but here's how I actually implemented it in real life:

• Week 1: Just morning routine + self-assessment tests
• Week 2: Added workday micro-breaks (game-changer for afternoon energy)
• Week 3: Introduced evening routine
• Week 4: Found my sustainable "minimum effective dose" - about 15 minutes total daily

Honest confession: I didn't follow the book's timeline exactly. It took me about 6 weeks to build all three routines into sustainable habits. Don't rush it if you're similar to me - consistency beats perfection.

 

Real-World Applications for Different Lifestyles

• Remote Workers: Set hourly reminders for 2-min mobility breaks. Your afternoon slump will disappear.
• Office Commuters: Do ankle pumps and seated spinal twists during commute. Doorway stretches in office bathroom.
• Parents: Turn playground time into movement time - deep squats while kids play, calf stretches on park benches.
• Frequent Travelers: Airport walking, plane seat exercises, hotel room floor routines need no equipment.

What I discovered: The beauty of this system is its adaptability. I've done these routines in hotel rooms, airport lounges, and even discrete versions during long meetings (muted, camera off!).

 

Mistakes I Made (So You Don't Have To)

1. Trying to do everything at once → Start with just morning routine for 2 weeks
2. Skipping the assessments → The 10 tests actually guide where to focus your limited time
3. Pushing through pain → I learned the 4/10 pain rule the hard way with some shoulder overstretching
4. All-or-nothing thinking → Missing a day doesn't mean starting over. 70% consistency still yields results
5. Not tracking changes → I wish I'd taken before/after videos of my movement tests

 

Unexpected Benefits After 3 Months

Physical changes:

• Morning back stiffness completely gone
• Can work 6+ hours without shoulder/neck tension
• Sleep quality improved (less tossing/turning)
• General sense of feeling "lighter" and more energetic

 

Mental/productivity benefits:

• Movement breaks actually improved focus (contrary to my initial worry about interrupting flow states)
• Breathing exercises became my go-to stress management tool
• Increased body awareness helped me catch and correct poor posture before it became problematic

The surprise winner: The slow breathing practice. I started doing it just because the book said to, but it became my favorite part of the routine. It's like a mini-meditation that actually works for my busy mind.

Bottom Line: Is Built to Move Worth It?

 

For whom I'd recommend this book:

• Desk workers experiencing stiffness/discomfort
• People who want results but hate complicated routines
• Anyone who's failed at maintaining traditional stretching programs
• Busy professionals needing efficient movement solutions

Who might want to look elsewhere:

• People seeking intense fitness transformations (this is maintenance, not muscle building)
• Those who prefer detailed anatomical explanations (the book is very practical, less theoretical)
• Anyone looking for quick fixes (results come from consistent daily practice)

 

My honest verdict: This is the first mobility program I've stuck with for more than a month, let alone three. The "short and often" philosophy works because it's sustainable. I'm not perfect - I still miss days, especially when traveling - but the baseline improvements in how my body feels daily make it absolutely worth continuing.

If you're on the fence: Try just the 10 assessment tests first. If you struggle with any of them (like I did with most), you'll probably benefit from the targeted fixes the book provides.

 

One‑Line Takeaway

Short and often, in daily life—mobility comes before muscle, and it's the fastest way to feel better in your body every single day.

Final thought: Three months ago, I would have rolled my eyes at spending money on a "mobility book." Now I'm recommending it to colleagues and family members who ask why I seem less stressed and more energetic. Sometimes the simplest approaches are the most revolutionary.