Spine First Performance

08/06/2026

Still doing the same generic mobility routine for your back pain? 🤦🏼‍♂️

Weeks of stretching. Same pain. Here’s why: 🎯

🔼 Prone press-ups → extension mobility without building extensor strength
🧎 Child’s pose → passive spinal mobility without controlled spinal loading
🦵 Hip flexor couch stretch → passive hip stretching without progressive hip loading

None of these build the strength to actually control your spine under load and address the root cause of your pain.

COMPLETE rehab NEEDS proper STRENGTH training 💪

📩 DM me “REHAB” and I’ll help you find what’s actually missing from your rehab program.

05/20/2026

Heel elevated squats = no butt wink ✅

When ankle mobility is limited, your spine compensates at the bottom of the squat — tucking the pelvis and stressing the lumbar spine.

Elevating the heels removes that stress.

The result:

➤ More upright torso
➤ Spine stays neutral
➤ Less stress on the lower back
➤ Back pain is eliminated

If back pain is keeping you out of the gym, comment “ASSESS” and I’ll send you a link for a free movement assessment.

05/15/2026

Is “butt wink” causing your low back pain? 💥

What’s actually happening:

➤ Your pelvis tilts back at end range
➤ Your spine rounds under load
➤ Extra stress loads directly onto L4/L5 and L5/S1 discs

It’s usually caused by tightness in your hips or ankles, or poor movement control

The good news — it’s fixable ✅

Follow along for the full series where I break down common causes and solutions 👉

05/09/2026

05/09/2026

💥 Strained my back yesterday — here’s what I actually did about it

Most people default to rest and hope it gets better on its own. That’s the slow road 🐢

Getting the right muscles activated with the right load is what separates a 2-day recovery from a 2-week recovery. I’ve been through both.

Dosage is the part nobody talks about:

➤ Too much too soon and you’re back to square one
➤ Too little and you’re just going through the motions
➤ The sweet spot is where the real recovery happens 💪

Comment SPINE below and I’ll send you a free assessment so you know exactly where to start ➤​​​​​​​​​​​​​​​​

05/05/2026

If your MRI scared you — this is for you👆

Disc bulges. Degeneration. Arthritis. These words feel like a verdict.

They’re not. Most of these are NORMAL age related changes in your spine and many are not the true cause of your pain.

Swipe to see what the research actually says ➡️

DM me “SPINE” to stop fearing your scan and start rebuilding your back 💪

04/24/2026

Why you shouldn’t stop lifting after a back injury 🛑

After injury, your deep spine stabilizers shut down — not from pain, but from a neurological reflex response

Once inflammation clears, those muscles don’t just “come back on” on their own

Without targeted stimulation:

➤ The muscles atrophy
➤ Your spine loses stability
➤ You stay in pain
➤ Your risk of re-injury increases

The part most people miss 👇

The fix isn’t rest — it’s the right kind of loading

➤ Isometric exercise has been shown to reverse the muscle deconditioning that follows low back injury 🔄

➤ The key is proper load, duration, and frequency — not just “move more and hope for the best”

Get this right and you’re not just recovering — you’re building a more resilient spine than you had before 💪

DM me the word “LIFT” and I’ll personally help you find a solution to your back pain

04/19/2026

Reverse planks are a fan favorite among my clients 🙌

✅ Simple

✅ Effective

✅ Do them anywhere

Another great way to load your deep spine stabilizers

Comment SPINE to get started on a custom program for your back pain 👇

04/14/2026

One of my favorite drills for upper back pain and stiffness

Most thoracic mobility drills only address one plane of movement.

This one hits all three ✅

• Rotation
• Side bending
• Extension

If your mobility work has stalled, try this. You’ll feel the difference in your back, neck and shoulders.

Comment SPINE and I’ll send you the full protocol 🔁

04/09/2026

Most people stop training their back the moment it stops hurting 💥

Pain-free is not the same as fully functional - and that gap is where re-injury lives.

Isometrics are one of the best tools for building load tolerance and eliminating pain.

But if you never progress beyond isometrics, you’re leaving your back undertrained.

Your rehab isn’t done until your back is strong through its full range of motion.

If you suffer from recurrent low back pain that has never truly resolved, DM me “spine” and I will reach out personally to help you get out of pain.

Follow for more progressions that take you from pain-free to fully functional 👇