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.

This will change your prospectives on chin tucks forever:

Everyone likes nice abs and a six-pack.

But 99% don’t realize that the obliques are significantly more important for movement health & posture.

Here’s why training your obliques more can help you feel and move better.

A thread on hip mobility: How to assess it & how to improve it

The average human hip has ~95 degrees of a total arc of external & internal rotation (ER/IR) available:

✅45 degrees of ER
✅40 degrees of IR

But many people have so much less than that. In order to improve it... We should first know why it’s important.

The femur (thigh bone) needs to rotate within the hip socket in just about any dynamic activity.

We also know that if the body is lacking mobility where it should have it, it will find it somewhere else (joint-by-joint concept).

Forward head posture & rounded shoulders are widespread in modern society.

This can be associated with stiff shoulders and necks.

But 99% of people try to fix this with exercises that address the surface-level problem (muscles) rather than the root cause.

Here’s what to do:

How to fix Sciatica & Piriformis Syndrome

I used to struggle with this daily.

I blamed the Piriformis, but I didn’t understand the root cause.

Here’s how I fixed it 100%.

The key to improving issues with your hip flexors that 95% of people don’t think to try: Strengthen them.

If you took some of that time you spent stretching them and started training them in the weightroom, you would probably see good things happen.

Here’s why 🧵

Most people should be able to get into a deep squat.

But sedentary lifestyles and constant sitting has limited our ability to access full hip mobility.

Here’s the most common reasons why you can’t squat deep + how to improve it.

Many people use a bench for RFE split squats.

But they could be much more comfortable and put less stress on the rear quad if they simply just used less elevation, such as plates.

This will also allow you to stack your ribs and pelvis more effectively.

The Toe-Touch is a common flexibility test.

But 99% of people think it’s primarily reflective of their hamstring flexibility.

Here’s why that’s not the full picture and how you can touch your toes by the end of this thread. Common myth - It’s not all about hamstrings.

The Myth of "Upper Crossed Syndrome".

A thread:

Anterior pelvic tilt is usually blamed on tight hip flexors and low back muscles with weak glutes.

This is an over-simplified perspective that often leads to interventions that don’t address the root cause.

That’s why many don’t see progress.

Here’s why + what you can do

These 3 easy tests changed the game for me understanding body asymmetries & imbalances:

If you sit for more than 6 hours a day, read this: The body will adapt to positions and stimulus it is constantly exposed to.

Understanding this will help us know what gaps we need to fill in from sitting for prolonged periods of time.

This is my go-to exercise for lateral pelvic tilt that I've seen the most success with:

Flat feet are commonly misunderstood. A lot of the times, it’s not a problem of the foot itself - the feet are trying to overcorrect for something the shin and/or hip can’t do.