Most people with chronic low back pain don’t realize that tight fascia in one key area could be a major contributor.

This area is called your Thoracolumbar Fascia, and it could be the secret to unlocking your low back.

Here’s what it is, why it matters, & how to fix it 👇 Let’s talk about the Thoracolumbar Fascia.

It’s a dense connective tissue in your lower back that connects your trunk and your limbs. It helps transmit force when you walk, run, twist, or lift.

Dead hangs are one of the most powerful tools for shoulder mobility & spinal decompression

However, very few people are doing it in a way that unlocks its true benefits.

🧵 Here’s how to do it right and why it matters: Let’s start with what’s really happening when you hang:

As your arms go overhead, the lats get stretched.

But not just the lats - your pecs, intercostals, and even parts of the back ribcage begin to open.

95% of people with “weak” or “underactive” glutes just simply don’t know how to train them properly.

So they do endless glute activation drills to try to fix it, when in reality they just need the right cues.

Here’s a fool-proof guide to feel your glutes properly engage 🍑💪🏼 To get a muscle to contract powerfully, it first needs to be fully lengthened.

For the glutes, this means getting a deep stretch through hip flexion, such as a hinge:

Your “tight” hip flexors probably aren’t too strong and overactive.

In fact, tightness is often a sign of weakness.

Here’s why stretching alone won’t fix it, and what to do instead (with specific drills at the end):👇 Most people feel their hip flexors (like the psoas) are tight, so they stretch them constantly…

…but the tension doesn’t go away for more than a few minutes.

Why?

Because the muscle isn’t just tight, it’s weak and dysfunctional.

🧵 Most people are not training their Glute Med properly.

Those banded lateral walks?

Side-lying leg raises?

They’re only hitting half the equation.

Here’s what 95% of people are missing when it comes to glute med function (and how to fix it): 👇 Yes, those typical glute med exercises do activate it.

But they mainly target the back fibers, which help abduct and externally rotate the hip.

This is a key missing piece to many people’s hip mobility work. There are two primary phases to muscles: Concentric (shortening) actions and eccentric (elongation) actions.

There's lots of information on what to do if you have tight hip flexors, but what a lot of it misses is the difference when issues are only on one side:

It took me 10 years to learn about posture that I'll teach you in one minute:

Bunions aren't genetics, they are just misunderstood. Here's how they really develop and what you can do to fix them:

Do this to noticeably fix your rib flare in minutes:

The Myth of Your Weak Glute Med:

Most think a "Pooch Belly" is caused by belly fat and bloating. While this is partially true, there is a huge factor that might blow your mind:

I'll show you the best exercise to get immediate results fixing uneven shoulders:

I helped Mark Bell fix his hip that was bothering him for 10+ years. Here's how we did it:

Rows are fantastic exercises for back development and shoulder health.

But there is one common mistake I see that can be preventing you from maximizing your gains & limiting the benefits for shoulder health.

Here’s how to optimize your rows.

Hip internal rotation is one of the most commonly limited ranges of motion I see.

Improving it can help with reducing:
- Back pain
- Hip pain
- Knee pain

But 99% of people don’t know where to start.

Here’s what you need to know:

Did you know your jaw is likely influencing your posture and movement?

Here’s how:

Case Study: How I fixed my client's hip pinch (when many others tried and failed)

The Easiest Way to Start Fixing Lateral Pelvic Tilt Is...

How to Fix Rounded Shoulders - A Thread:

There is one under-appreciated biomechanical aspect of glute activation that can give you better results.

And that thing is your big toe.

Here’s how your big toe can unlock your ability to use your glutes more efficiently.