N:OW Performance Group

None of us are perfectly symmetrical.
Get a scan of any sort at some point in your life and you’ll see slightly different bone density, slightly different muscle mass, or slightly different limb lengths.
As long as the distances aren’t glaring and they don’t impede or impair, you don’t need to panic.

The amount of well established healthcare providers and coaches I know that navigate flare ups and unseen circumstances is more than you think.

Things come up and happen. It’s typically not one specific cause like one “bad rep.” It’s a multitude of things.

Keep training.

We all need systems and infrastructure.

Going off just vibes isn’t a system.

Imagine going to a new job and they have no SOPs and no chain of command, you’d feel lost.

Well, if there’s something that needs attention in your life and you want it to get better, setting up a healthy and sustainable system can pay dividends.

A lot of us were taught to avoid rounding our spine at all costs. The truth is, your body benefits from having more than one way to move.

Spinal flexion is a normal movement that shows up every day when you tie your shoes, pick something up, or reach toward the floor. You don’t have to avoid it at all cost. The goal is to build the strength and confidence to handle it.

Now context matters.

Start with a range of motion and variation you can control, then gradually increase the depth or difficulty as your body adapts. The only real danger is asking your body to handle more than it’s prepared for too quickly.

More movement options mean more freedom, more resilience, and greater confidence in everyday life.

We underestimate how many ground contacts - hops, cuts, push offs occur in the sports we enjoy.

This was fun but a litmus test. Still have more to go.

Most of us spend our day moving straight ahead by sitting, driving, walking, and looking at screens. That means we rarely challenge our spine to rotate through its full range of motion.

Keeping your spine mobile can improve how you move, reduce unnecessary compensation at the hips and shoulders, and help you generate and transfer force more efficiently in sports and everyday life.

If you don't use it, you can lose it. Make rotation a regular part of your routine.

Do the basics. Do the basics. Do the basics.

Getting bored, add some fun that fosters you continuing to do the basics.

Don’t know where to start. Watch successful people’s habits. See how you can mirror maybe one of those things they do that fits your life and goals and do the basics.

Kickstand positions and Kickstand RDLs are a great way to work on balance, bias one side, and smoke those hamstrings and glutes.

As you start to shift towards bearing more weight on one side, it’s common to focus more on balance and forget the hinge.

Just like in the name, Kickstand, it’s going for the ride. Not the star of the show.

This drill is a solid reinforcer for distributing your weight towards that front leg that’s attempting to do a majority of the work in the hinge.