As an example, if someone has limited mobility at the level of the hip, performing a deep squat is most likely going to involve some degree of compensation. That compensation may show up in any number of places, but identifying the limitations in mobility prior to programming an exercise is critical in developing higher levels of performance.

The interactions we have with the external world change the shape of our bodies, and that shape change is what permits our mobility.

Elevate the heels and slow the center of gravity, if the toes get elevated we are hitting the accelerator. Both can be useful strategies, but the context determines which activity is most appropriate for the person in front of us.

If a client of mine wants to know whether or not to wear toe spreaders, we take a look at their foot position. If they have a flat foot, and toes are more spread apart, their need for toe spreaders is most likely low. The person with a higher arch and toes close together, or more likely a candidate for toe spreaders with a better outcome.

The shape of the thoracic spine has a huge influence on the movement of the shoulder. Certain shapes allow for particular motions, and altering the shape as needed is what we might consider adaptability. The greater your ability to adapt, the more capable you are.

Flexing your spine under heavy load is most likely not ideal, and can certainly have consequences, however it is not a hard and fast rule.

Pronating is a normal movement pattern for any foot, in fact, pronation must occur somewhere as we move.

We can use positioning and breathing to change how we move. Identify where the need for motion is, access a position that promotes the change and breathe. Your body can organize the rest.

Question everything you know, remove all self-imposed constraints and reconstruct the world around you. Notice where you focus next.

In real-life terms, we need tissues to bend and stretch like rubber bands to then release and propel us forward.

The foundation by which we move seems to be rotation and turning. Each activity we perform, whether on the field or in the gym, demands we spin.

Despite the utility and accessibility of running, the required mechanics and programming are often overlooked. Running, just like any other form of exercise, necessitates a thoughtful approach.

We must suspend our disbelief and remove the constraints of our current understanding. That understanding has become a shackle in some ways, obscuring our view and limiting our curiosity.

A large proportion of our muscles are located on the posterior, or back side, of our bodies. They assist in producing large movements and are capable of creating massive degrees of compression.

Let’s suspend our disbelief for just another minute and consider the idea that maybe some of us are walking around with a preference for using our posterior musculature (glutes/lats/traps).

Regardless of the model we choose to use, knowing that there is more to learn is required for continued evolution. Staying curious, asking questions and challenging long-held beliefs is what drives innovation.

Managing forces is not easy, but nature made it simple: either absorb them or produce them.

Balance has a large sensory component, it requires your ears, eyes and tissues. They provide raw information about the local environment. Using that information to move your body via the hydraulic lift that sits at the deepest interior provides the efficient strategies we need to operate within the world.

The capability to move the way you want is an elegant dance with a number of moving parts that must all synchronize to achieve the desired outcome.

A neutral position in this circumstance describes a quasi-static position. One that does not move and maintains its shape throughout an exercise. The body might be better off adapting its strategy and position throughout an exercise or movement pattern, distributing forces.