Online Physical Therapy & Wellness, LLC - Online Personal Training

08/15/2026

Your MRI is NOT a death sentence for your fitness goals. 🛑

"Degenerative disc disease." "Bulging discs." "Arthritis."

If you've had lower back pain, you’ve probably seen these words on an MRI report and thought your heavy lifting days were over. Here is the truth that most people don't know: Modern science shows that structural changes on an MRI correlate very poorly with actual pain. In fact, many people walking around pain-free have the exact same "abnormalities" on their scans!

Your back is incredibly resilient. You don't need to avoid the gym; you need a program designed by someone who understands the complex science of pain and human biomechanics.

At Executive Muscle, I combine my expertise as a DPT with high-level online fitness coaching to help you train safely, build a bulletproof core, and regain your physical confidence.

Call to Action:
Drop a 🚀 in the comments or grab a spot on my calendar [Insert Calendly Link] for a virtual consultation. Let's build your comeback program.

08/13/2026

Graded Motor Imagery: just one of the advanced pain management strategies you won’t typically get from a standard personal trainer.

As a Doctor of Physical Therapy, I design comprehensive fitness programs that address the complexities of musculoskeletal pain. While certain types of back pain do require you to hit pause on your workouts, in many cases, you may not have to stop training altogether.

With the right clinical guidance, you can safely participate in an exercise routine you previously thought was impossible. Let's keep you moving! 💪

08/13/2026

Do not start any exercises on your own if you have pain without consultation.

08/13/2026

Core is ONE part of rehabbing from back pain.

Anatomy & Location: The Functional Anatomy of the Transversus Abdominis
The transversus abdominis wraps around the trunk beneath the oblique muscles, extending from the lower ribs to the pelvis. Unlike the re**us abdominis (vertical fibers) or the obliques (diagonal fibers), the transversus abdominis is the only abdominal muscle with fibers running purely horizontally — wrapping around the trunk much like a weightlifting belt or a corset.

Abdominal Draw-In Maneuver
1. The Setup Lie on your back with your knees bent and feet flat on the floor (the hook-lying position). Maintain a neutral spine—there should be a small natural arch in your lower back. Place your hands on your lower abdomen, just inside your hip bones.
2. The Inhalation Take a slow, deep breath in through your nose, allowing your belly to rise. This ensures you are not "belly breathing" and are starting with a relaxed abdomen.
3. The Draw-In As you exhale slowly through pursed lips, gently pull your belly button toward your spine. Imagine you are trying to zip up a very tight pair of pants. Your focus should be on creating deep tension and hollowing out your abdomen, not on flattening your back or tilting your pelvis.
4. Check for Proper Activation Use your fingers to monitor for the correct muscle contraction. You are looking for a deep, subtle "firming" of the muscle under your fingers.
• Correct: Deep, internal tightening.
• Incorrect: Pushing the muscles outward (bulging). This indicates you are activating the more superficial re**us abdominis ("six-pack") muscles instead.
5. The Hold and Repeat Hold this "drawn-in" contraction for 5-10 seconds while continuing to breathe normally. Do not hold your breath. Relax completely, then repeat the process 10 times.
Common Mistakes to Avoid
• Holding Your Breath: Continue with relaxed breathing throughout the maneuver.
• Pelvic Tilting: The goal is to isolate the abdominal muscles; avoid rocking your pelvis.
• Over-Recruitment: Don't squeeze so hard that you hold tension in your neck or chest.
Once you can easily maintain this contraction, you can progress the exercise by adding small leg or arm movements while keeping the TvA engaged.

Use this link to set up a consultation explaining the program - You Must Mention 'Dr. Mitchell Hackerman"' so you ensure working with me directly!

https://api.leadconnectorhq.com/widget/booking/csjN9FlBXrZt0Mc9YAsD

07/28/2026

With Atilis Gym, Wildwood – I just made it onto their weekly engagement list by being one of their top engagers 🎉

07/27/2026

Struggling with lower back pain during your overhead presses? 🏋️‍♂️ 👇

Lower back pain during an overhead press almost always comes down to lumbar hyperextension—excessively arching your back to push the weight up, turning a shoulder exercise into a dangerous standing incline press.

Here is how to set up for a rock-solid, pain-free press, plus what to do if standing still doesn't feel right.

🏋️ How to Perform the Overhead Press (Pain-Free Technique)
1️⃣ Lock In Your Feet & Glutes: Stand with your feet shoulder-width apart. Before the bar leaves your shoulders, squeeze your glutes as hard as possible. This locks your pelvis in place and physically prevents your lower back from over-arching.

2️⃣ Ribs Down & Core Braced: Pull your bottom ribs down toward your hips to keep your spine stacked. Take a deep belly breath and brace your core 360 degrees, as if you’re about to take a punch.

3️⃣ Press & Finish: Drive the weight straight up, letting your head slide back slightly so the bar clears your chin. Once the bar passes your head, "push your head through the window" so the load finishes directly over your ears, shoulders, and hips.
.. But If Standing Still Hurts Your Back:
Try these quick adjustments to protect your spine without sacrificing your shoulder gains:

💡 ... But if you find yourself leaning back as reps get heavy:
👉 Lighten the load. When the weight is too heavy, your body instinctively arches to recruit your upper chest. Dropping the weight allows you to maintain strict core tension.

💡 ... But if feet-together standing still causes arching:
👉 Switch to a staggered stance or half-kneeling position. Step one foot slightly behind the other, or drop one knee to the ground. Both setups mechanically block your pelvis from tilting forward, taking immediate stress off your lumbar spine.

💡 ... But if you need to perform the exercise seated:
👉 Skip the backless bench and use a supported bench. Sitting on a flat bench without back support takes away your legs and glutes, which can actually increase lower back pressure. Instead, use an adjustable bench set to a high incline or 90 degrees so the back pad gives your spine total external support!

Sat up a FREE Consultation;
https://calendly.com/drmitchellptcoach/virtual-workout

and/or visit my profile;

https://6packmacros.com/coach/mitchell-hackerman

07/27/2026

With Atilis Gym, Wildwood – I just got recognized as one of their top fans! 🎉 Why wouldn't I? Great Gym, Great Owner, Great Workout!

07/25/2026

Let me help you move better via my online coaching and show you how to workout without causing pain. If you have pain, let me show you how to perform a modification of the exercises you find painful. Or just have me set up a complete program for you! Executive Muscle!

12/23/2025