Sam.Prehab

Right-sided issues?

• Right-sided lower back tension?
• Right-sided knee pain or tension?
• Right-sided heel or ankle discomfort?

This client came in with a few of the above.

Here’s her before vs after.

Instead of chasing the pain, we looked at what her entire system was doing.

She was relying on what we call a right pull-down compression strategy.

The problem wasn’t her back.
It wasn’t her knee.
It wasn’t even her ankle.

Those were just the areas paying the price.

Our job wasn’t to isolate the painful area—it was to zoom out, identify the strategy her body was using, and give her the movement option it was missing.

In her case, that meant teaching her how to expand her right side instead of constantly compressing into it.

Once her body no longer needed that right pull-down strategy...

The tension started to melt away.

Pain is often the symptom.
Movement strategy is often the driver.

If you’d like to try the exact drill we used, comment “EXPANSION” and I’ll send you the link.

See you in the video. ✅

Your lower back may not be the problem.

Poor positioning through the foot, knee and hip can create a chain reaction that forces the lower back to work overtime.

That’s why stretching often gives temporary relief but doesn’t solve the issue.

Instead of chasing symptoms, learn how to restore alignment through the lower limb.

Your lower back will thank you.

Comment “BACK” for an assessment link.

Do you have chronic lower back tension?

Right-Sided Lower Back Tension or Pain?

And when you stand naturally:

➡️ Right shoulder sits lower than the left
➡️ Right hip sits higher than the left

This might be for you.

What this presentation often tells me is that you’re heavily biased into your right side.

You’re constantly turning and orienting to the right, but you no longer have the “brakes” to slow that rotation down.

At the same time, you’re struggling to push away from the right side effectively.

The result?

❌ Persistent tension through the right lower back
❌ Feeling “stuck” on the right side
❌ Temporary relief that never seems to last

Here’s a simple drill I use regularly with our lower back pain clients:

✅ Standing Wall-Supported Left Hip Approximation

This drill teaches you how to:

• Push away from your right side
• Create length through the right lower back
• Improve your ability to manage rotation instead of being buried under.

Perform it for 8–10 slow breaths.

🎁 Bonus Drill Included

Watch until the end and you’ll see a wall-sit variation using the same principles.

For people that can’t do standing , it’s easier because the body has more support and it can be easier to feel the right sensations.

If the standing or sitting version is still too difficult, I can regress it even further with a Supine Left Hip Approximation variation (not shown in this reel).

Remember:

The goal isn’t to stretch your lower back.

The goal is to restore your ability to lengthen, rotate, and push away from the right side.

That’s where lasting change happens.

If you’d like a personalized assessment and game plan:

Comment: “BACK”

I’ll send you the booking link ✅

Stop Stretching Your Calves Like This For Heel Pain
The slant board calf stretch is one of the most commonly prescribed stretches for heel pain…

But here’s the problem.

It doesn’t take into account the relationship between:
* the foot
* the heel
* and tibia positioning.

What I commonly see is this:
People end up “dumping” into the midfoot while the heel stays stuck in inversion (external rotation).

Instead of the heel (calcaneus) everting and internally rotating properly… the foot collapses without truly lengthening the plantar surface.

That’s why many people feel temporary relief…
…but the heel pain keeps coming back.

For the plantar surface to truly relax and lengthen, the heel needs to be able to express internal rotation first.

This helps:
* reduce pressure at the heel
* improve foot expansion
* and allow the whole foot to lengthen more effectively.

Honestly, 90% of clients I see with heel pain tell me:
“I’m constantly stretching but it never lasts.”

Instead, here’s 2 drills I’d start with first:
1️⃣ Calf rolling with a mobility stick
Roll toward the heel to help create expansion around the heel bone.
2️⃣ Plantar surface rolling
Roll the arch of the foot toward the heel to help improve plantar expansion.

THEN…
You need to learn how to hold onto that new heel position while translating the shin forward — so the heel can keep everting and the entire foot can truly lengthen.

If you want to learn the NEXT drill, comment:
“LENGTHEN” I’ll work on the next video to send it to you!

If you want help fixing your heel pain properly, comment:
“HEEL”
We’re currently offering a full heel pain consult + assessment for $49 (usually $399).

If your lower back keeps flaring up, you’re probably missing this.

You haven’t reduced the compression on your spine enough before jumping back into your activities.

That’s why just “treating the pain” never lasts.

Because sports, training, sitting long hours — all of these repeatedly can compress you. If your body can’t manage and share that load well, the flare-ups keep coming back.

And let’s be real…

Lower back pain = frustration, downtime, missed training, missed work — and nobody has time for that.

Here’s the process we use:

Step 1 — Reduce symptoms
Use mid-spine foam rolling to reduce top-down compression and help create more length & space through the spine.

Step 2 — Improve load sharing
Reconnect your lower limbs and core with movements like the foam roller wall squat so your body stops dumping stress into your lower back.

Think of it like maintaining a car.
Your body needs maintenance too — not just emergency repairs when things break down.

If you want personalised help for your back pain, DM “HELP” and we’ll send you the link to book your Consult & Assessment.

Promo now: $39 (U.P. $299)

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Stop doing your wall sits like this for knee pain.

99% of the people I see with knee pain are doing wall sits wrong.

Here’s why.

Most people think the end position is what matters.

It’s not.

If you only feel your quads working — without feeling your tibialis anterior engage, or if your feet just feel like they’re jamming harder into the floor — you need to change how you’re doing it.

Here’s the key:

The process of getting into the wall sit is what matters most.

Why?

Because it helps you achieve 3 things your knees actually need:

• Proper foot contacts (especially accessing heel IR)
• Tibial internal rotation
• Pelvic internal rotation without dumping into anterior pelvic tilt

Most people miss at least one of these.

That’s why their wall sits become less effective — and sometimes even irritate the knees more.

Instead, focus on HOW you enter the wall sit.

Start by finding your sacral base against the wall.

Then establish proper foot contacts:
- 1st met head
- 5th met head
- Medial heel
- Lateral heel

Your heel contact should feel slightly heavier.

As you slide down, push your knees/shins forward FIRST.

Your sit bones should still stay stacked vertically under your hips — not shove forward.

Now you should feel:
- Quads engaging
- Tibialis anterior turning on
- Feet becoming heavy and grounded into the floor

That’s what you want.

A proper wall sit uses a bottom-up strategy to distribute load better through the limbs instead of constantly overloading the knees.

If you need personalized help for your knee pain, book a consult.

$39 assessment (usually $299).

Comment “knees”, we will send you the booking link ✅

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