Mobility & Flexibility

A good warm up takes about ten minutes, raises performance in the session, and looks nothing like the stretching most people do.

Stretching does improve flexibility. It does not prevent injury or cure soreness. Here is what it is actually good for and how to do it.

Foam rolling temporarily improves range of motion and feels good. It does not break up adhesions, release fascia, or change tissue structure.

Thirty to forty minutes of activity a day removes most of the measured risk from sitting. The posture industry sells you something far more complicated than that.

The shoulder trades stability for range of motion, which is why it is the joint lifters most often break. Most of the prevention is boring and it works.