Kat Cut Fit

You think you’ve done all the hip stretches you could and your lower back still feels off.

One of the muscles that gets overlooked is QL (quadratus lumborum) which is rarely intentionally strengthened.

Once you start doing this exercise, you might feel a pop in your pelvis.

But realigning your pelvis is crucial to unlock the SI (sacroiliac) joint, aka do SI joint self-mobilisation

Elevate one leg on a yoga block and keep lifting the hips up & down, without moving the torso (control the balance with your arms).

Your lower back shouldn’t be arching.

➡️DM me ‘BACK’ to work with me 1:1 for a full solution to your low back pain

The more passive the method, the further you are from any lasting results.

Massages, foam rolling, manual adjustment…feel as if you’re making progress.

But this usually doesn’t last for long.

These methods are great to enable more range of motion.

Now your task is to strengthen your muscles & connective tissue in the newfound range of motion, not just hope you stay loose.

True mobility starts when you stop stretching, but instead learn to control those end ranges.

Body stiffens as a response to weakness, not just because you never stretch.

Mobility = strength at length

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Most folks think flexibility comes from stretching.
It doesn’t.

I’ve seen enough of 60-year-olds moving with kid-like ease, not after a week, but after at least 2-6 months of consistent work.

The biggest loss isn’t staying stiff.

It’s pouring all that energy into explaining
why you can’t achieve something,
instead of taking ONE small action daily.

I’m not asking you to practice 4-5 hrs/day/ 7 days a week
(I literally did that for years, until I became my own boss)

Your goal is to become/stay mobile & pain free.

If you get flexible (when your nervous system adapts), that’s a bonus.

Flexibilty is like a topping - you can live without it, but you need your (mobility) base.

So if you keep repeating the same excuses,
postponing,
always having ‘valid’ reasons...

instead of acting upon your words -
People eventually stop trusting your words.

In the end, you don’t trust yourself either - and that’s the worst place you can be in.

Solution:
-Break your patterns with these 5
-Never skip 2 days in a row
-Build from there

It’s not about the range of motion

It’s about the pulsing/bouncing you do trying to get bigger range of motion thinking you’re getting further.

Getting deeper into a position isn’t automatically the same as gaining mobility.

When you pulse into a stretch, you’re using momentum to repeatedly push yourself into a range you may not actually have much control over.

And if you already have an injury, irritated joint, or poor control in that position…

Pulsing & bouncing is the last thing you want to do.

Mobility is not about how far can you get, it’s about how well can you own that range.

You want to build useful mobility.

Not just flexibility for the sake of flexibility

➡️share this with someone who stretches like that

If you constantly feel pain between your shoulder blades, upper back tightness, or tension around your neck and shoulders, this stretch will feel awesome.

But it will not solve your upper back tightness forever. The problem usually lies in:

- having forward head posture 8+ hrs a day ( looking down at the phone)
- you trained a lot recently (pulling movements, rows,boxing...)
- you lack muscle strength in your upper back
- anxiety & stress related muscle pain

One movement will never solve all your pains.
Moving daily will🐆

‘I know I just need to stretch more’

is a message I read 10x yesterday, half of them were golfers.

As if just the lack of stretching is the reason your mobility is 💩

I had clients who stretch for 20 years, 6 days a week and are still stiff - how’s that possible?

Here are 3 reasons I see most often:

1️⃣. They move too fast

The tempo they’re doing it is more of ‘HIIT-let-it-burn’ than a ‘La-la-la- done-with ease’

They hit the end range for a fraction of a second, then get out as quickly as possible because that’s the uncomfortable part.
And needs most control & patience.

Slowness is where your power lies

2️⃣. Nervous system is in high alert:

- breathing not aligned with movement
- the frowned face,
- lifted shoulders,
- tensed fists…

are all signs you’re forcing the stretch, and your body doesn’t feel safe.

When it doesn’t, it will contract even more.

I know it’s hard to relax when something feels uncomfortable.

That’s why consistent exposure to new ranges matters.

3️⃣. No strength component

Just passive stretching, usually something picked up from an aerobics class in 1998 that somehow became the entire mobility routine.

The body adapts what you consistently do.

Do introduce new movement patterns & getting strong at end ranges. Learn to own them.

Most golfers don’t need more swing tips
Just more specific mobility