Think your hip flexors are tight? They might just be weak. Discover why traditional stretching fails, how to use loaded stretching for better results, and the common mistakes professionals make when programmed for hip mobility.

Why heavy squats aren't enough for quad isolation. Learn how to strengthen the quads by eliminating compensation from the glutes and calves. Featuring the "Tunnel Lunge," Sissy Squat variations, and the biomechanics of active insufficiency for better knee health.

Stop protecting your low back and start preparing it for real life. Learn why "bracing" might be holding you back and discover a 3-step progression for strengthening your spine through rotation, flexion, and load. Rebuild your back confidence today.

Stop overcomplicating your rehab. Learn why the "body detective" approach often misses the obvious and why simple quad strengthening is usually the best fix for knee pain. Discover our "lowest-hanging fruit" philosophy for faster injury recovery.

Is "bracing your core" actually causing your back pain? Discover why chronic core activation leads to rigidity and loss of mobility. Learn the "volume button" approach to core stability for CrossFit, heavy lifting, and injury prevention.

Is the "drawing-in" maneuver making you weaker? Learn why sucking in your abs to activate the Transverse Abdominis (TrA) might be less effective than 360-degree bracing. Discover the power of Intra-Abdominal Pressure (IAP) for better stability.

Is "perfect" posture a myth? Discover what the latest research says about movement position, spinal neutral, and pain. Learn why "bad" posture doesn't always lead to injury and how to train for a resilient, adaptable body.

Is rounding your back actually dangerous? Discover why spinal flexion is a safe and necessary movement. Learn how to stop fearing flexion, build a resilient spine with Jefferson curls, and move beyond the "neutral spine" myth.

Are your hamstrings actually tight, or is it your nervous system? Learn the difference between muscle length, sciatic nerve tension, and muscle guarding. Try our two simple toe touch tests to find out why stretching isn't working for you.

Stretching isn't always the answer for tight hamstrings. If you’re dealing with nerve tension or guarding, stretching could make it worse. Learn how to use sciatic nerve glides and Jefferson curls to unlock mobility and build lasting safety.

Is there such a thing as "perfect" running form? Research says no. Discover why pronation and heel striking aren't the enemies, and learn what actually matters for injury prevention: cadence, strength, and load tolerance.

On a beautiful day, answer the call of the outdoors by exploring the best outdoor activities in Washington, DC and experiencing all the district has to offer Why not explore some of the district’s best parks, water sports, festivals, and iconic attractions? Here are some of our favorite outdoor activities to check out: The Best Washington DC Outdoor Activities on Water Feeling active? Rent a kayak or paddleboard to enjoy the Potomac and Anacostia Rivers in their full glory. P

From the Clinic I had a client come in recently with knee and hip pain during squats. He was doing everything “right”: toes forward, knees tracking, chest tall — textbook form . But it still hurt. So we played with his stance. He went a little wider, toed out slightly. No pain. His hips and knees didn't need fixing. He just needed a stance that matched his anatomy. I used to over-coach this exact scenario. Because I was chasing ideal form instead of ideal function. What We’r