Dr. Adrian Gonzalez

Your feet are meant to be strong, especially your big toe!

This is super important if you run or are an athlete because you need to be able to produce a large amount of force quickly.

This modification to a calf raise starts to teach your foot to do just that.

Chronic hip and low back tightness often isn’t just a muscle problem. It’s also a nervous system problem.

Your nervous system is designed to protect you. When a movement doesn’t feel safe, it creates tension, even without you realizing it.

Sometimes your body doesn’t need to be stretched. It needs a reason to move differently.

That’s why stretching alone often doesn’t create lasting change.

This is one of my favorite drills to help reduce tension around the hips and low back.

Let me know in the comments if you tried it or would like a more detailed breakdown.

Remember to train the entire arm, so it can distribute the work evenly.

Not just the muscle that is already overworking

Most people don’t actually know how to hip hinge.

They squat it… or crank through their low back.

But once you learn how to properly load your hips, everything changes.

More glutes.
Less low back tension.
Better movement overall.

Sometimes the right cue is all it takes to make the movement finally click.

It’s hard to learn but coachable.

Follow .adrian.g.dpt if you like movement breakdowns like this.

The biceps and triceps play a bigger role in shoulder health than most people think.

Both muscles attach directly into the joint and help stabilize the shoulder.

If one muscle keeps taking the hit, something else isn’t doing its job well.

Train the ENTIRE arm, not just the muscle that’s already overworking.

A hill I’ll die on:

Banded rotator cuff work is overrated for chronic shoulder pain.

After seeing hundreds of cases, the cuff is usually already strong.

The problem?

The rest of the arm can’t handle work very well.

If band exercises haven’t helped…it’s time to zoom out.

Your shoulder works as a system, not in isolation.

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