episode 267: solving joint pain & why sports aren’t good ...one of the most important things...

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Episode267:SolvingJointPain&WhySportsAren’tGoodforKidsWithHunterFitness


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Child:WelcometomyMommy’spodcast.

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Katie:Hello,andwelcometothe"WellnessMamaPodcast."I'mKatiefromwellnessmama.comandI'mheretodaywithsomeoneIcan'twaittosharewithyou.HunterCookofHunterFitnessbecameaclosefriendwhenIvisitedFinlandthisyearwithFourSigmatic.AndIhavebeenimplementinghissystemseversince,whichiswhyIcouldn'twaittosharehimwithyou.Hehasabachelor'sinKinesiologywithafocusonexercisescienceandhenowteachestheFRCMobilitySpecialistCertificationandhisKinstretchInstructorCertification.We'llexplainwhatbothofthosemean,butheteachesallovertheworldandhehasalonglistofclientsfromprofessionalathletesandtrainers,tocelebrities,andtoregularpeoplejustlikeme.So,Hunter,welcomeandthanksforbeinghere.

Hunter:Thankyousomuchforhavingme,Katie.I'mexcitedtobehere.

Katie:Ithinkit'sgonnabesuchafunconversation.Andtostartwith,Ithinkitwouldbereallyhelpfulifyoucouldexplainwhatyoudoandhowit'sdifferentthanalotofotherwaysthatpeopleteachsimilarmaterial.


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Hunter:Sure.That'saloadedquestionbecauseIcouldjusttalkandnotletyouaskanyotherquestionsforthenextcoupleofhoursifyouletmegooffonthat.ButI'lltryandsummarizeit.TheumbrellatermthatcoverswhatIteachandwhatIdowithmyclientsandathletesismobilitywork.Butthat'samuddywordinthefitnessworldtodaybecausealotofpeopleclaimtobedoingmobilitywork,buteveryoneisdoingwildlydifferentthingsanditallfallsallundertheumbrellatermofmobilityworks.So,thebestwayIcanexplainthisisthatItryandteachpeopleawaytoexercisethatgivesthembackthedegreesoffreedomintheirjointssothattheycouldactuallydowhatevertheiractivityisbetterandeasierorwithlessinsulttotheirbody.AndwhatImeanbythatisalotofpeopleareexercising,justbeingtoldwhattodo.Like,let'ssayyougotoaCrossFitgymorapersonaltrainerandalotofpeoplearejustbeingfitintothemoldoftheirtrainerorgym.Theygoandtheydothewordoftheday,butwithoutanyreallyassessmentprotocoltoseeiftheirbodyisreadyforthatkindofactivity.So,myjobisalmostlikeapreemptivesteptojustsendanybodytoaCrossFitgymisItryandseewherepeople'sbodiesarewhenImeetthem.IassessthemandIseewhattheywannado.Andwhattheywannadoiswildlydifferentpersontoperson.

So,somepeoplewanttoCrossFit,somepeoplewanttoZumba,somepeoplearecircusartists,andsomepeoplearejustgrandmothersthatwannaplaywiththeirkidspain-free.Andmyjobistotakethemfromwheretheyareandgivethembackthedegreesoffreedomandtheabilitytodothethingstheywannadowithlessinsultorwithlessinjuryorwithlessproblemsforthefuture.So,ultimately,whatIdoand,anumbrellaterm,likeIsaid,it'smobilitywork,butIthinkit'sactuallymuchmorethanthat.It'saprotocoltogivepeoplebacktheprerequisitessothattheycanlivetheirlives.Butalotofthingsfallintothatcategory.So,whatIdoisIteachpeoplehowtogainrangeofmotionback,Iteachpeoplehowtohaveapracticeonjointhealthandlongevity,whichisprobablythemissingpieceinalloffitness,andIteachpeoplehowtohaveafocustotrainthewaythattheyliketotrainbutsimultaneously,atleasthavetheideaofinjurymitigationinmind,whichisanotherwaytosayinjuryprevention,butIjustdon'treallybelieveinjurypreventionispossible.So,Iliketousethewordinjurymitigationmorethanprevention.Butit'sacomplicatedseriesofsentencestherebutultimately,Itryandteachpeoplehowtotakecareofthemselvesbettersothattheycandowhatevertheywannadobetter.

Katie:Yeah.So,okay.Onthatnote,Iwannagodeeperonthejointhealththingbecausewhenyouexplainedthistome,itblewmymind.I'dneverheardthislikethewaythatyouexplainedjointsandhowthat'sdifferentthanjuststraightupmobilitybecauseIthinkforalotofpeopleifyousayjointhealth,theyjustthink,okay,lackofpainorbeingabletomoveit.Butyouhaveaveryspecificsystem.Andyoualsoexplainedaboutthethingsthatinfluencejointhealththatpeoplemaynotthinkof.So,canyouwalkusthroughthat?

Hunter:Sure.Sothere'safewdifferentthings.WhenIfirststartedtalkingtoyouaboutthisstuff,Ieventuallyendedupteachingyou.ButIshowedyouwhatwecallintheFRCsystemorthefunctionalrangesystems,themorningroutine,whichisadailyhabitoftakingallofyourjointsthroughasmuchpain-freerangeofmotionaspossibleinarotationalmanner.Andit'ssomethingthatIbelieve100%ofhumansshouldbedoing.Iteachittoallmyclients,allmyathletesandovertime,alloftheirfamilyandfriendsaswell.Ibelieveit'sthelowhangingfruitofmobility,butoneofthereasonsIteachitandtheimportantthingsaboutitisthatitchecksoffseveralboxesthatIfindtobeimportant.


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One.WhenIwatchyourjointsmove,itactsasanassessmentforme.Butthemoreimportantthing,andthisissomethingIexplainedtoyouinperson,it'shardtogetacrossoverapodcastbutwhenIteachyouaboutyourjointmechanicsalittlebitmore,Itaughtyouawaytoassessyourselfeveryday.So,Itaughtyou,andthisissomethingthatanybody,iftheyfindanFRCpersonintheirarea,canlearn.ButItaughtyouawaytoassessyourownbodyeverydaywiththatmorningroutinebecausewhatItaughtyouwastherearegreenlight,redlightscenariostounderstandingifajointisjust,say,stiffandimmobileorifthere'sactuallybiomechanicalissues,ifthere'sactuallyaproblem.AndthatwasthetermthatIusedwithyoucalledclosinganklejointpain.Iinformedyouofwhatthatmeansfromajointmechanicsstandpointandhowthat'snotsomethingyoucouldtrainthrough.So,whenyou'redoingyourmorningrotations,ifyouhaveclosinganklejointpain,that'ssomethingthathastobereferredouttoatherapist.

So,nownotonlyamIassessingmyclientswhenIwatchthesemovements,butItaughtmyclientshowtoassessthemselvesonaday-to-daystandpointbecauseifyou'regoingthroughadailyassessment,youmakedecisionsforallofyourotherexerciseandhumanmovementbetterbecauseifsomething'sgoingwrongwithyourhip,thenmaybegoingtoCrossFitthatdayanddoingsquatsorgoingtoadanceclassanddoingcertainmovementsisn'tthebestidearightnowbecauseclosinganklejointpainspecifically,isnotsomethingthatyoucouldjusttrainthrough.Goingbacktothejointhealthandlongevityconcept,besidesjusttheassessmentprotocolthatnotonlyhaveIassessedyouandhaveyoulearnedhowtoassessyourselfonadailybasis,butoneofthemostimportantthingsaboutthemorningroutinepracticeisyounowhaveadailypracticethatkeepsthedeepstuffofyourjointshealthy.AndwhatImeanbythatiswhenweworkoutandeveryoneknowsthis,butI'mgonnadoalittlerefresher.Whenweworkout,whatwe'rereallydoingisdamagingourtissues.

So,ifyougotothegymandyoudobicepcurls,you'renotbuildingstrongerbicepsbyworkingout.Whatyou'redoingisjustdamagingmuscletissue.Andthentheamazingthingaboutthehumanbodyisthataslongasyourecoverwell,andthatfallsunderthecategoryofsleepingenoughandeatingwellenough,ifyourecoverwell,notonlydoyourepairthatdamagedtissuebacktothepriorstateoffunction,butitrecoversbetter.So,youbuildmore,youlaydownnewandbettertissuethanwhatwastherebefore.Andthat'swhatreallystrengthtrainingis.Strengthtrainingisdamagingyourbodyandthenallowingittorecoverbetter.Damageyourbodyandallowingittorecoverbetter.

Thethingaboutwhenwedamagemuscletissueisthatitdoesitsjobsowelltorecoverbecauseoftheamountofvascularityandnervetissuethat'snaturallyflowingthroughourmusclecells.So,wehaveatonofveins,atonofarteriesgoingthroughoutourmusclesystemthatyoucouldgetagoodworkoutandthenjustlayonthecouchforacoupleofdaysandnothavetodoanythingelseandyourmuscleswillrecoveradequately.Theyalwaysdo.You'resoreforacoupleofdays,thentheyrecoverbetter.Withourtendonsandligaments,whichisjustadifferentformofconnectivetissue.Butwe'veallheardthosenamesbefore,iftheygetdamaged,theywillrecover,too.Thereisvascularitygoingthroughourveinsandthroughourtendonsandligaments.It'sjustlessvascularity.So,insteadoftaking2to4daystofeel100%again,itmighttakeweeksormonths.Butonceagain,ifyourecoverproperlyandgiveittherightstimulus,whichistypicallyphysicaltherapy,ifyouputgoodinputsinandgiveitenoughtime,tendonsandligamentsonceagaincannotonlybebroughtbacktothepriorstateoffunction,buttheycouldbebroughtbackbetter.So,ifyoudotherapyproperly,youshouldbemakingsurethatyou'remakingthattissuemoreresilientovertimesothatyoudon'tgetinjuredagaininthatsamearea.


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Theproblemwithjointspace,soifyouimaginelikebone,bone,andthatcartilagecapsulespacethat'sjustbetweenthebonesisthatsomejointspacehasverylittle,almostnovascularityandsomejointspaceactuallyhasnovascularitywhatsoever.Meaningitdoesn'thaveitsownsourceofnutritiontojustbringforthattissuetorecover.Butitishumantissuelikethatcartilageandcapsulestuffishumantissue,meaningit'scellsthatneedsnutrition.So,theonlythingweknowthatactuallybringsnutritionintothatjointspaceismovement.So,whenwemoveourjointsthroughourgreatestrangeofmotion,thatkindofpressurechangethatyougetfromthosetissuesmovingneareachotheractuallybringsnutritionintothejointspacethatdoesn'thaveitsownvascularity.Andthat'sawaytohaveafocusonlongevityorawaytomakesurethatyouhaveahealthypracticethatactuallykeepsourjointshealthy.Becauseonceagain,ifyou...Thatrightthere,bytheway,iswhysedentarypeoplehavejustasmanyjointissuesasactivepeoplebecausejustnotmovingisnotthesolutionhereeither.Becausenotmovingismakingsurethatyou'renotgettinghealthintoalltheareasofyourjoints,notgettingnutritionintoalltheareasofyourjoints.

So,anotheranalogythatIusetoexplainthisisforyourhygieneforyourteeth,youlearnedthisasakidthateverydayyouhavetobrushyourteethbecausebrushingyourteetheverydayisapreventativemeasuretomakesurethatyoutakecareofthehygiene,youdon'tletcavitiesbuildup,wedon'tmakesurethere'sanydentalhygieneproblems.So,youhaveadailypracticeeverymorningandeveryevening,youbrushyourteeth.WhatIcomparethemorningroutineofjointmovementstooandwhatItaughtyouisit'sthebrushingyourteethofyourjoints.So,noweverydayyouwakeupandyoumoveyourjointsinthemannerthatItaughtyouandit'snotbecauseit'sfun,it'snotbecauseit'sexciting,it'sbecauseit'sthebrushingyourteethofyourjoints,it'sthepreventativethingthatyoudoonadailybasistomakesurethatyou'reinjectingmovementintoyourlifethatkeepsthehygieneofyourjointshealthy.Doesthatmakesense?It'stheonethingyoucoulddoonadailybasistomakesureIcareforthedeepstuffinmybody.IcareforthejointspaceandIwannamakesurethatasIgetolderbecausedegenerationofourjointsisaveryrealthing.AsIgetolder,I'mdoingeverythinginmypowertojustmakesurethatI'mtakingcareofmyjointsthebestIcan.AndreallytheanalogyofbrushingyourteethisthebestthingIcancometowhatIteachfromadailymovementstandpoint.

Katie:Yeah.I'vedefinitelymadeitpartofmyroutinejustlikebrushingmyteethandit'sgreatinthemorningbecauseIfeellikeitjustwakesmeupandalsojustmakesmefeelgreatfortheday.ButIalsowannagodeeperonhowthisdiffersfrom,forinstance,justflexibilitybecauseaccordingtosomeofyourInstagramposts,you'rehighlyflexible,whichIthinkisalsounusualforaguywithalotofmuscle.ButI'mthinkingpeoplelistening,someofthemmaybethinking,"Oh,Ialreadydoyoga,"or"Ialreadydosomethingthatinvolvesstretching.So,doIevenneedsomethinglikethis?"So,canyouspeaktothedifferencethere?

Hunter:Absolutely.So,Iwantyoutotryandimagineallthedifferentthingswecoulddoforourbodyfromlikeahealthandfitnessandmovementstandpoint.Youcouldalmostputintotwodifferentcategoriesofapassivemodalityoranactivemodality,meaningthatsomething'seitherbeingdonetoyouoryou'redoingsomethingtocreatemovement.So,alotofwhatpeoplearedoingformobilityworkorstretchingworkorflexibilityworkispassivemodalities.So,stretching,forinstance,isapassivemodality.You'relettinggravityorsomebodyelse,maybeyourtrainer,justpushyouintoyourendrangeofmotiontoelicitastretchresponseinacertainmuscle.Now,theproblemwiththatandotherpassivemodalities,otherpassivemodalitiesjustincludealotoftherapy.So,massage,somebodyelsejustrubbingyourmusclesisapassivemodality,youlayingonafoamrollisapassivemodalitybecauseit'sjustarollpushingintoyourmuscles.


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Whenyoudopassivemodalities,yougetwhatwecallpassiveresults.Meaningthatnothingfromanactivestandpointhaschangedwhenyou'veonlyputpassiveinputsintothebody.Butwhenpeoplesaythattheywantmoreflexibility,whattheywantmoreflexibilityforisn'tto...Well,thenmaybesomepeoplefallinthiscategory,butit'snotjusttomakeagood,cool,bendyInstagramphoto.Yes.TheYogacommunity,thatfallsintothatcategory.Butwhenmostpeoplethinkofflexibilitylike,"Oh,mybackisreallytight,myhamstringsarereallytight,Ineedtobemoreflexible."Whattheywantreallyistomovebetterandfeelbetter.So,theywantabetteractivelifestylewithoutthenegativesensationsthatcomesalongwithhavingatightbodyortightmuscles.So,iftheywantthat,ifthat'sreallytheendgoal,istomovebetterandfeelbetteractively,whichislife,thenyouhavetoputactiveinputstogetactiveresults.Passiveinputswillonlygiveyoubetterpassiveflexibilityorpassiverangeofmotion,whichisnotourgoal.

Onceagain,ifyoucouldtryandconvincemethatyouronlygoalispassiveflexibility,whichIwouldthenhavetoaskwhybecauseIcan'tseeareasonforthatatall.ButtheonlyreasonIcanimaginesomebodywouldsaytome,"Idon'tcareaboutactive,Ionlywannabemorepassivelyflexible"isifyourjobisjusttomakebendyphotosonInstagramlikealotofyogapeopledo.So,ifyourultimateendgoaloflifeisjusttomakemorebendy,morepassivelyflexiblephotos,thenyeah.Justkeepstretching,justkeepmakingeverythinglooseandnotactive.Theproblemwiththatthoughisthatthosepeoplethatarereallybendyandflexibledon'tactivelyfeelgood.Theydonotfeelcomfortableintheirbody.AndIcanconfidentlysaythatbecauseIworkwithpersonallysomeofthebendiestandflexiblepeopleI'veevermetinmylife,thewholeLosAngelesyogascene,whichisaverypopularthere.IfyouthinkofyourtopthreefavoriteInstagramyogaprofessionalsthatyoufollowbecausetheymaketheprettiestpictures,I'veprobablyworkedwiththem.I'veprobablyworkedwiththemtoteachthemalittlebitmoreabouttheirbodybecausetheycametomeinpainatsomepoint.Icanalmostguaranteeit.

Evenmorebendythanthat,IworkwithprofessionaldancersandIworkwithCirqueduSoleilartists,whichareevenmorebendythantheyogacrowd.Andalotofthemareinterriblepainaswell.Andunfortunately,ifyoulookupwhattodowhenyourbodyisnotfeelinggood,alotofpeoplejustsuggestpassivemodalities.So,justrollonthisfoamroll,juststretchmore.Butonceagain,theproblemwiththatandthereasonwhythatmythkeepsgettingpassedonfrompersontopersonisthatthosepassivemodalitiesfeelgood.Andthat'swheretheproblemlies,isthatsomebodywill,ifsomebodyhasatightbackortighthamstringsortighthips,they'llrollonafoamrollandthenstretchandthentheyfeelbetter.So,they'relike,"Oh,thisisclearlywhatIneeded."Whatthatis,it'scalledreallyshort-termpotentiationoryou'regettingatemporaryanalgesiceffect,meaningthattemporarily,yournervoussystemisjusttrickedintofeelingbetterthatthemodalitythatyouputinjusttrickedyournervoussystemintostopthinkingofthosetightsensationsforalittlewhile,youhavethislittlewindowoftimewhereyourbodymovesbetterandfeelsbetter.

But99outof100times,ifyouaskanybody,thisiswhathappensisthat,let'ssaythefrontoftheirhipsfeeltight.Thisislikeanofficeworker.Sowhattheydoistheyaretoldbytheirtrainerortheylookuponlineandthey'relike,"Okay.Here'ssomehipstretches."So,thentheystretchtheirhipandthenthatpersongoestobed,wakeupthenextday,tighthipsagain.So,thentheystretchtheirhipsagain,feelsbettertemporarily,thentheygoabouttheirday,wakeupthenextday,tighthipsagain.Now,whatIcanconfidentlysayisifyoukeepdoingthesamethingoverandoveragainandyourbodykeepsundoingit,soifyou're"tight"andthenyoustretchandthenwhenyou'redonestretchingittightensbackupagain,Icanconfidentlysaythatthatstimulusaloneisnotwhatyouneedbecauseyourbodyissmarterthanyou.


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So,ifyoukeepputtinginastimuluslikestretchorafoamrollandthenyouhavetodothatdayafterdayafterdayandit'snotmovingintherightdirectionastheweeksandmonthsgoon,youarenotputtingintherightstimulusforyourbody.Butit'shardtobelievethatbecauseassoonasyou'redonewiththatmodality,youstandupandyoufeelalittlebitbetter.ButI'mtryingtoconvincepeopleovertimeandwhatwe'retryingtodoasacommunitywiththefunctionalrangesystemscommunityovertime,istoteachpeoplethatthereisawaytotrainandawaytotakecareofyourbodysothatthatfeelingthatyougetwhenyou'redonestretching,youcouldhavejustalldaythatwe'rejustnotteachingpeoplehowtotakecareoftheirbodiesright.

So,Idon'twantyoutohavetowakeupoutofbedandbestiffandmiserableandittakesyoulikeanhourtowarmupjusttofeelnormalandthenplaywithyourkids,Iwantyoutobeabletowakeupandspringoutofbedandjustfeelgreat.Andnow,dependingonthestartpointforsomebody,thatdoesn'tmeanthatIcanaccomplishthatinaweekortwoweeks.Ifpeoplehavebeentakingcareoftheirbodyfordecades,it'sgonnatakealongtimetoundothesensationsthatthey'vebuiltupintheirbody.Butultimately,whatwe'retryingtodowhenwecompareflexibilityandmobilityistraininawaysothatyouwakeupoutofbedandyouhaveallthemobilityyouneedfortheday,foryouractivities,foryoursport,thatit'snotlikeyouhavetowarmuporgotoayogaclasstofeelcomfortable,thatyoucouldjustwakeupandgetoutofbedandfeelcomfortable.Andthewaythatwedothatisweteachpeoplereallywhatmobilityworkreallyis,it'sjustspecializedstrengthtraining.

So,it'screatingawaytoteachpeopletotraintheirbodythatisusingstrengthtrainingprinciplesbutgettingtheirwholebodystrongthroughtheirfullrangeofmotion,notjusttheirmid-rangeofmotion,whichiswheremostexercisesexists,butalsotheirmuscleslongandshortrangessothattheirbodyiswaymorepreparedfortheirdailyactivitiesortheirsportortheirlifeorpickinguptheirkidsorwhateveritis.ButI'mnotevensureifIremembertheoriginalquestionorhowlongI'vebeenansweringthisquestionfor.Butultimately,Ithinkonebigendgoalbetweenunderstandingthedifferenceinflexibilityandmobilityisthatwhatalotofpeoplearedoingisflexibilitytraining,whichisjustpassivemodalities.Andwe'retryingtoteachpeopletohavestrengthplusthatflexibility,strengththroughtheirflexiblerangessothatthey'restrongthroughtheirflexibleranges,sothatwehavethatfocusofhealthandlongevity,wehavethatfocusofinjuryprevention,andpeopledon'thavetospendsomuchtimewarminguporstretchingjusttofeelgoodabouttheirday.

Katie:Thatmakessense.So,toclarify,it'snotthatstretchingorfoamrollinginitselfisbad.Yousaiditcanofferashorttermrelief,butyoushouldn'tviewthatasactuallythesolutiontotheproblem.You'renothavingthatbecauseofastretchingdeficiencyperseorafoamrollerdeficiency,there'ssomethingelseyouneedtoaddress.AmIgettingtherightgist?

Hunter:Right.So,IalwaystellpeoplewhenIteachthem...Myjobistoteachpeopleabouttheirbodyortoteachothertrainershowtotakecareoftheirclientsbetter.ItravelaroundandIteachtheseminarsaswelltoteachthissystemthatIlearnedfromDr.AndreoSpina.ItraveltheworldandIteachhissystemtotrainersandchiropractorsandphysicaltherapistsandphysiosallovertheworld.Andmyjobisto,Ialwaystellpeople,"I'mnottryingtotakeawayfromyourtoolbox,I'mtryingtomakeyouunderstandthetoolboxyouhavealittlebitbetterandthenaddtoyourtoolbox."ButIwouldn'ttellyoutotakesomethingaway.So,I'mnottellingyounottostretchbecauseapartoftakingcareofotherhumans,likeifmyjobistotakecareofotherhumans,myjobistomakepeoplefeelgoodtoo.ButIalsocan'tlietothem.So,whatalotofpeoplearedoingisthey'retellingpeoplethatstretchingisasolution.Stretchingisn'tthesolution.LikeIsaid,ifyoustretchwhenyou're


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tightandthenitjusttightensbackup,I'mgonnatellyoustretchingisnotthesolution,butifitfeelsgood,goforit.It'sjustnotthesolution.Ithastobecombinedwithsomethingelseforittobethesolution.

So,anotherexampleislikejustthat'soneexamplesayingifitjustkeepstighteningitbackup.Anotherexampleforwhypeoplefeeltightisacapacityissueoralmostanendurance/strengthissue.So,anexampleIcangiveforthatisifIgoforarunandmyfiancécomeswithme,andlet'ssayI'vebeenrunningwaymoreoftenthanher,we'regonnagoafewmilesintotherunandmytissue,mymusclesaremorepreparedforthatmileagebuthersisn'tbecauseshehasn'tbeenrunningasmuch.That'snotagoodexamplebecausesherunsjustasmuchasme,buttheoretically.Butlet'ssaywe'reacouplemilesinandnowherbodyisstartingtofatigue,oneofthebody'smechanismsforwhenitfatiguesisit'sgonnatightenup.So,acoupleofmilesin,she'sgonnasay,"Mycalvesarereallyfeelingtight."Andherbodyisstartingtojustsay,"I'mdone.I'vehitcapacityformileagerightnow."

So,ifherbody'shitcapacityandit'snowdefendingitselfbytighteningupthatarea,thesolutionisn'tstretchingit.Onceagain,it'llfeelgoodtostretchthecalves,butshe'snotgonnabeabletostretchthecalvesandthenjusttrickthebodyintorunningafewmoremiles.Herbodyhashititscapacity.So,thesolutionisjustlikeanythingelse,getstronger.So,she'shithercapacityforthedaysonowshehastorecoverandthenthenexttimeshecomesbacktorunning,tryandgoalittlebitfurther.Butthat'sanotherexamplewherepeoplejustassumethatifsomethingistightenedmybody,Ihavetostretchit.Butvery,veryrarelyisthatthecase.So,that'sstillmenotsaying,"Don'tstretch."Becauseifstretchingfeelsgood,I'mallforit.Ijustwantyoutoknowwhatit'sdoing.

So,nowthesamethingwithfoamrolling.Foamrollingfeelsgood.Ifaclientisrunninglateandthere'safoamrollerontheground,insteadofjustsittingtheredoingnothing,Imightrollonthegroundandrollonitbecauseitfeelsgood,butitisnotdoingwhat90%ofpersonaltrainersandphysicaltherapistssayit'sdoing.Youarenotbreakingupadhesions,youarenotbreakingupscartissue,youareabsolutelynotdoingself-myofascialrelease,andit'snotevenshowing,althoughalotofpeoplebelievethis,it'snotevenshowingreallyanincreaseincirculationinthatarea,increaseinbloodflowinthatarea.Onceagain,wedon'tactuallyknowwhatit'sdoing.It'snotaneasilystudiedthingaboutthehumanbodybecausealivinghumananatomyishardtostudywhenwe'reimplementingthesethings.Butwedoknowthatit'snotdoingwhatmostpeopleareclaiming.That'sbeenprovenalreadyeventhougheverytrainerstillusesthosetermslikeself-myofascialreleaseandbreakingupadhesions.Ourbestguessisreallylikea,onceagain,atemporaryanalgesicresponse.We'retrickingthenervoussystemintofeelingbetterandgivingyoualittlemoremovementforashortwindowoftimeandalittlebitofpressurechangewithfluidsinthatareaonceagain,inducingananalgesiceffectandachangeinthenervoussystem'srepresentationinyourbrainforalittlewhile.

So,onceagain,Iwouldn'ttellpeoplenottofoamroll,butalotofpeoplearefoamrollingbecausetheythinkit'sgrantingthemmobility.So,ifthat'sthecase,Ijustinformthemthatthat'snottrue.Thatisnotwhat'shappening.You'regettingalittletemporarywindow.Andifyouunderstandthatandstillwanttousefoamrollingbecauseyou'regrantingyourselfalittlewindowtomovebetterin,that'sfine.Ijustthinkwehavetostoplyingtoourclientsaboutwhat'sactuallyhappeningwhentheyfoamroll.They'renotbreakingupadhesionsoranythinglikethat,they'renotdoingmyofascialrelease.


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Myonlyqualmwithitisthatalotofpeopledonotmovewellandhaveverypoorrangeofmotion.So,whatthey'redoing,let'ssaysomebodyhasreallybadhips,sotheirbodyovertimehaslimitedtheirrangeofmotiondramaticallybecausetheirhipsaregettingunhealthy.So,nowtheycan'tsquatverywell,theirbodyispurposelylimitingthem.AndIalwaystellmyclients,"Man,yourbodyissmarterthanyou,yournervoussystemissmarterthanyou."So,ifit'stakingawayrangeofmotion,there'saverygoodreasonforthat.So,ifyouhaven'ttakencareofyourselfandnowyou'restiffandimmobileandyoudon'tsquatwellandyougototheCrossFitgymdownthestreetandthewadofthedayistosquatdeep.Andwhatyoudoisyounowfoamrolltotemporarilytrickyourbodyintograntingyoualittlemorerangeofmotion,whichisalittlewindowoftime.Andthenyou'retakingthatlittlewindowandmaximallyloadingthattissuethatwouldn'tevenletyougettothatpositionunloadedafewminutesago.Butnowyoujusttrickedyournervoussystemintogettingalittlebitdeeperandnowyou'regonnastartloadingthattissueinthattrickeddownpositionwhereit'snowlettingyougetalittlebitfurther.

Ithink,andthisisopinion,there'snothingIcouldsaybesidesthis.Ihavetoadmitthisismyopinionandthat'stheopinionofmanyofmycolleagues,thatwebelievethatifyouhavetotrickyourselfintogettingtherangeofmotionyouneedforaworkout,that'sprobablynotagoodidea.Onceagain,andIcanconfirmthatinjustasensethatIknowthere'sawaytotrainthehumanbodytogiveyoubackthatrangeofmotionsothatyouhavethatrangeofmotioncold.Therefore,ifyoucanrepresent,thenyoucangetdownintoasquatunloadedthatyouhavehealthyankles,healthyknees,healthyhips,healthyspineandthatyoucoulddemonstratethatyoucouldgetinthatpositionunloaded.Byallmeans,let'sloadyouforsurebecauseifyouwantastrongpersonandwewantlongevityinourlives,wehavetostrengthtrain.

AllI'msayingisIdon'tthinkpeopleshouldbeusingfoamrollerstotricktheirbodyintograntingmorerangeofmotionandthenloadit.Andthenonceagain,thewholeindustryasawholeshrugtheirshouldersandsays,"Idon'tknowwhyinjuryratesaregoingupacrosstheboard,injuryratesaregoingupingeneralpopulation,injuryratesaregoingupinsports,athletics,everything."Andtobehonest,Ithinkoneofthebiggestproblemsisthefitnessindustry.Ithinkthefitnessindustryisnotdoingitsjobeducatingtheirclientelewellenoughtoreallytakecareoftheirbodiesbetter.Andfoamrollingisasoneoftheseissues,butthat'sstillnotmesayingdon’tfoamrole,justtellpeoplewhatitisorunderstandwhatactuallyishappeninghere.

Katie:Yeah.Thatmakessomuchsense.Andyou'vementionedthenervoussystemafewtimesnowandI'dlovemoreexplanationonthisbecauseitreallyblewmymindwhenyouexplained,forinstance,ifyoutakeapersonanddisengagethenervoussystem,whattheirjointsareactuallycapableof.So,canyouexplainalittlebitdeeper,howdoesthenervoussystemcomeintoplaywhenitcomestoourjoints?

Hunter:Sure.I'mnotaneuroscientist,soyou'regonnagetadumbdownanalogyversion.Ihavetoteachthisatthecoursetoo,butit'sdefinitelysomethingworthlookingintobutitwouldtakealotofeffortformetofully...I'mgonnabehonest,thenervoussystemisthemostcomplicatedthinghumanshaveeverstudied,whichiswhyIthinkit'ssofunnytotalkabout.Itrymybesttoexplainitinaseminarformatofmyunderstandingofthenervoussystem.Butifyou,thisissomethingIstealfromDr.Spinahimself.I'veheardhimsaythisseveraltimes.Butifyouaskatraineraboutthenervoussystem,theyareconfidentintheiranswerandtheyhavechartsandbooksandlinesdrawntothingsaboutthisturnsthisonandthatturnsthatoffandtheythinktheyhaveitfiguredout.Chiropractors,massagetherapists,personaltrainersallhavethisconfidencewhentheytalkaboutthenervoussystem.Butthenyoutalktoaneuroscientistoraneurophysicist,


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somebodythatspenttheircareerandlifededicatedtounderstandingthenervoussystemandyouaskthem,"Hey,whatdoweunderstandaboutthenervoussystem?"Theylaughatyoulikealmostnothing.

So,whenitcomesdowntometalkingtoyouaboutthenervoussystem,I'llgiveyoumyverylimitedunderstandingofit,butI'mstillconfidentinmylimitedunderstandingofit.It'sjustthatwhatweunderstandaboutitisverylittleintheschemeofthings.Becauseweunderstandalotaboutourmuscular-skeletalsystem,weunderstandalotaboutothersystemsinourbody,butthenervoussystemishorriblycomplicated.Wehavetrillionsofnervecellscommunicatingtoeachothereverymillisecond.Meaningthatbetweenthosetrillionsinteractingtoeachotherinamillisecond,thisisastatthatI'vereadinaneuroplasticitybookthatIreadrecentlywhereitsaid,becauseofthetrillionsinteractingwitheachothereverymillisecond,thatmeanseverymillisecondthere'soveraquadrillioninteractionseverymillisecond,whichismoreatomsthanthereisintheknownuniverseasinteractionspermillisecondineveryoneofourbodies.Whichisjustamind-blowingstatistictome.It'sabsolutelyoutrageous.

Andthentounderstandthat,therearesomanyzerosinthatnumber,butyetthetrainerdownthestreetunderstandsournervoussystem.So,IwantedtojuststartwiththattoletyouknowthatIdon'tunderstandthenervoussystem,butI'lltellyouwhatIknowaboutitalittlebitinthesensethatournervoussystemisthemainthingthatgovernsourrangeofmotion.It'snotourmusculoskeletalsystem,it'snotourbonehittingboneorjustyourmuscledecidedtowakeupandbetighttoday.Ournervoussystemiswhatgovernsit.AndjustanextremeexampleofhowIknowthatisonewaytoshutthenervoussystemdowniswithanesthesia.thinkwhenyougetsurgery.Andyou'veseenpicturesofmeonmysocialmedia,andlikeyousaidearlier,I'maverybendyperson,Icangetmylegbehindmyhead,Icanshowanextremerangeofmotionwithmyhips,myshoulders,myspine.

Now,imagineapersonontheexactoppositeofthespectrum.Theyreachedouttotouchtheirtoesanddon'tevengetclose.Ifyouputthatextremely"tightperson"underanesthesiaandyoutryandgettheirlegbehindtheirhead,noproblem,it'llgotherebecausethenervoussystemistemporarilyshutdowntoprotectthejoints.Doesthatmakesense?So,youcantakethestiffest,mostleastmobilepersonintheworld,taketheirnervoussystemoutoftheequationandturnthemintoaCirqueduSoleilartist.They'llobviouslybeanatomicallimitations.Ican'tsaythatconfidentlyforeverysingleperson,butit'sjusttheideathatIwantedtogetacross.That'swhyalotofjointsurgeries,one,becausethey'redoingsurgery,theyhavetobeout.Butit'sveryproductivetodothesurgerywhenthey'reoutbecausethereisnothingrestrictingtherangeofmotion.Youcouldcrankthejoint,pullonthejoint,cutopenthejoint,noproblembecausetheanesthesiaistakingthenervoussystemoutoftheequationandthewholesystemisjustrelaxedtoletyoudoitsjob.

So,it'saveryinterestingthingandthenwhenthatpersonwakesup,itgoesrightbacktothesettingitwasatbefore"tight"andthatpersoncan'ttouchtheirtoesagain.So,thenervoussystemisgonnabewhatgovernsourrangeofmotion.Thatbeingsaidandknowingwehavealimitedunderstandingofit,allIcansayisthatwecan'tseparateourbiologyandourneurology,butyoudohavetotakebothintoconsiderationwhenyou'retrainingsomebody.So,Ialwaystellpeoplemygoalisbothsimultaneouslytryingtoinfluenceyourbiologicalsystemandyourneurologicalsystem,butitisgonnabeyournervoussystemovertimethat'sbeingconvincedthatchangeisallowed,whichisonceagain,it'sgonnarequireactiveinputsfromtrainingtodothatconvincingbecauseyournervoussystemisnoteasilyconvinced.Itisnotsomethingthat'sgonnacomefrompassivemodality.Onceagain,thepassivemodalitiesthatpeoplearedoingaretrickingthenervoussysteminto


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grantingyoualittlemorerangeofmotion.Butwhenyourbodyrealizesthatitwastrickedandthatyoudidn'tusethattemporarywindowtoconvincethatit'sworthkeeping,yourbodywilljusttakethatrangeofmotionbackawayagain.

So,that'sonceagain,alotofpeople,ifyoulookatmobilityworkonYouTube,they'redoingbanddistractions,andfoamrolling,andmassage,andTheragunsandstretching.Butifyouaskthosepeople,"Honestly,hasyourrangeofmotionreallyimproved?"Or,"Isyourbodyfeelingbetter,longterm,notjustwhileyou'redoingmodalityorhasyourcoldmobilityimproved?"TheanswerisnobecauseIcangobacktogymsIworkedat10yearsagoandthesamepeoplethatwerejustendingtheirworkoutwiththesamestretches,sotheylayonthegroundandstretchtheirhamstrings,standup,stretchtheircalves.Iguaranteethosepeoplearedoingthesamestretches10yearslaterastheyarenow.Whichiscrazytomebecauseonceagain,ifyou'redoingthesamethingoverandoveragainandit'snotgivingyoutheresultsthatyouwant,whyareyoudoingthatsamethingoverandoveragain?Itdoesn'tmakesensetome.Thatmakesense?

Katie:Yeah.Totally.Okay.So,shiftinglikesuperpracticalforselfishreasonsrightnow,Imentionedthistoyoualittlebitbeforewewentonair,butfeelfreetocallmeout.Donotholdback.So,IjustspentfourdaysinaneventwhereIwasstandingonconcretefloorsandnotsittingatall.Standingorwalkingslowlyfor12to14hoursadayandholdingapurseononeside.So,Iknowlotsofthingswrong.Butwithinthefirstday,I'mlike,"Oh,mygosh.Mylowerbackreallyhurts."Anditkindofcontinuetoprogress.Nottomention,Ialsowasn'tsleepingnormallythere.AndthenbythetimeIgothome,IsatdownonthefloorIndianstyleforalittlewhilewiththekids.AndwhenIgotupIwaslike,"Oh,thisisbad."So,mylowerbackonmyrightsideespeciallyissuper,supersoreandIfeellikeI'mfeelingmyageforthefirsttime.So,I'moverhereinapityparty.ButIwouldloveforyouifyoucanusemeasanexample,dissectwhat'sgoingonandallofthethingsthatarewrongwiththisequation.

Hunter:So,therearesomanyvariablesheretobeabletosay,"Youknowwhat,Katie,ifyoujustdidthis,itwouldsolveit,"becausethehumanecosystemissocomplicated.There'snowayformetosay,"Oh,man.Ifyoujustworedifferentfootwear,youwouldhavebeenfine.Orifyoujustsatdownevery20minutes,youwouldhavebeenfine."Thereisnowayformetoknowthatanswer.Butforalotofpeople,remembermycalfgettingtightandrunningexample,alotofpeoplethatjustfeelbadattheendofthedayisbecausetheinsultsoftheirdayexceededtheirbody'scapacity.So,theamountofstressthattheirtissuewentunderby,say,youwalkingonconcreteandstandingfor14hoursandinteractingwithpeopleandonlyhavingweightononesideofyourbodywithapursejustexceededyourbody'sabilitytodealwiththatload.So,overtime,tissuebreakdowndoeshappen.That'sultimatelywhataninjuryreallyis.

AnotherbrilliantnuggetthatIpulledupfromDr.Spinaovertheyearsisthatreallywhenaninjuryhappens,whetherit'sanacuteinjuryorchronicinjuryovertime,it'sjustthattheloadgoingintothetissue,whatevertissue,anybiologicaltissue,theloadthatwentintothattissueexceededtheload-bearingcapacityofthattissue.So,theinsultwastoohighandyourbodycouldn'tdealwiththatinsult,sotissuebreakdownstartstohappen.So,onceagain,whenyou'reinthatscenarioandyoudon'tfeelgood,ifstretchingmakesyoufeelbetter,I'mallforit.Becauseonceagain,apartofhumancareismakingpeoplefeelgood.So,I'mallforthat.Butultimately,ifwecanadmitthattheinjuryorinsultorachehappenedbecausetheamountofloadcomingintotissue,whetherit'syourwholesystemorjustankleorjustlowbackorjusthiporwhateverelse,exceededtheload-bearingcapacityofthetissue,thenoursolutionforthisisn'tstretchinglongterm.Our


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solutionistoincreasetheloadbearingcapacitysothatthenexttimeyouhavea12or14-hourday,yourbodygoes,"Oh,Iwaswaymorepreparedforthat."

So,thesolutionwithalotofproblems,it'ssooversimplifiedbutitgetsstronger.Makesurethatyourbodyiswaymorereadyfortheinsultthatyougothrough.Andtheinsultcouldbesport,athletics,CrossFit,weighttraining.Itcouldbejustlife,itcouldbepickingupyourkids,itcouldbedoingthedishes.Whatevertheinsultthatyou'reputtingintoyourbody,whateverthestressoris,youhavetomakesurethatyourbodyisreadyforthatstressor.Andwhenwe'renotreadyforthestressors,ourbodystartstobreakdownovertime.Andthat'sjusttherealityofit.So,althoughwhenyou'reinpain,theanswerchangesbecausenowwehavetodealwithpainandpainisgonnabethenumberonelimitingfactorinmovement.Thenumberonegoalinpainistogetyououtofpainfirst,andthenwhenyou'reoutofpainistogetyoustrong.So,onceagainbuild-upload-bearingcapacityofthetissue.

So,whenitcomestothebrightanswerforthis,andnooneisgonnalikethisanswer,butit'sjusttherealityofit,Ican'tgiveablanketstatementanswerforlike,"Hey,sowhensomebodyhasbackpain,whatdoIdo?Orwhensomeonehashippain,whatdoIdo?"Becauseonceagain,there'ssomanyvariablesinthehumansystemandthehumanbodyissogoodatcompensatingorcompensatorymovementthatIcan'ttellyouoverapodcastwhatthesolutionisbesidesgetstronger.Ihavetomakesurethatyourjointsareactuallydoingtheirjoborthateachplayer,ifyoucouldimaginelikeyourbodybeingateamandeachjointisbeingaplayeronthatteam,Ineedtomakesurethateachplayerisdoingtheirjobbecauseonceagain,imagineasportsteam.Ifoneplayerwasjusttakenofftheteam,ithasahugedisadvantage.Now,theotherplayershavetoworkharder.So,whenoneplayerinyourbody,let'ssay,hiporlumbarspineorpelvisorwhateverelseisn'tdoingitsjob,thejointsaboveandbeloworevenfurtheraboveorfurtherbelowhavetonowmakeupinacompensatorymatterforthefactthatonethingisn'tdoingitsjob.So,that'swhatmakestheFRCsystemsopowerful,isthatwhenyoucometome,ifyouweretocomeintothegymandworkwithme,youmightsay,"Hey,Hunter.Ihavebackpain,canyoutakealookatmyback?"AndI'llsay,"Youknowwhat,Katie,IdefinitelyunderstandthatyouhavebackpainandI'msorryaboutthatandI'lltalktoyouaboutthat,I'lltalktoyouaboutpainandI'llexplainpainalittlebit”,butI'mnotgonnajustlookatyourback.

WhenIassesssomebody,andthisissomething,ifyou'relisteningtothisandyoufeelyouhavebodyachesandpainsthatyouhaven'tbeenabletofigureout,IsuggestlinkingupwithanFRCmobilityspecialistforthisreason.WhenIassessyou,Katie,I'mgonnalookateverysinglejointinyourbody,notjusttheonethatyou'repointingoutsayingisinpain.I'mgonnalookatyourneck,I'mgonnalookatyourthoracicspine,yourlumbarspine,yourpelvis,yourhips,yourshoulders,yourelbows,yourwrists,yourknees,yourankles,allthewaydowntoyourtoes.JustlikeIdidwhenIfirstmetyou,likethemorningroutinethatIshowedyou.I'mgonnalookateveryjointandhowitmoves.Thenwhenwelookathowyourjointsmoveandthedegreesoffreedomyourjointhas,I'llthensay,"Let'slookatwhatahealthyhumanhiphas,degreesoffreedomwisecomparedtowhatyoushowedmeyourhipcoulddo."Andthenwhenwecomparewhatahealthyhumanhiphascomparedtowhatyourhiphas,wenoticethatforalotofpeoplethereismobilitydeficits.So,thispersonmightnothavehipinternalrotationontheirrightsideandthehipflectionontheirleftside.Andthenmyjobisn'ttosay,"Okay.I'mgonnagiveyouexercisesforbackpain"becauseIdon'tevenknowwhatthatmeans,tobehonest.


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WhatI'mgonnasayis"Yourbodyisn'tfunctioninglikeahuman.Yourhipdoesn'tactlikeahip,yourspineisn'tsegmentingandforsomereason,yourshouldercan'trotateatall.AndIdon'tknowwhybecauseyoujustcameintomygymandIjustmetyou.AllIknowisthatyourhipissupposedtobeahip,yourspineissupposedtobeaspine,andyourshoulderssupposedtobeashoulder.So,myjobistojustgiveyoutheexercises,they'regonnagiveyoubackthedegreesoffreedomsoyourbodycouldbehumanagain."So,whenIgiveyoubackthefreedomtoyourhiptobeahip,soIdidn'thavehipinternalrotation,whichisnecessaryforthehealthofyourhip.IfIgiveyouthatback,andthenItookyournon-segmentingspineandItaughtyouhowtosegmentyourspineagainsothatyoucoulddistributeandproduceforcethroughoutyourtorsowellagain,andthenIgaveyoubackyourshoulder.Whenyourbodyjustgoesaboutitsdayanditgoesbacktoitssports,evenifthat'sjustlife,thenervoussystem,onceagain,beingsomethingthat'sextremelycomplicatedtendstofigurethingsoutovertime.So,yourbodywillfigureouthowtomovebetterifyougiveitbackthedegreesoffreedombacktothearticulationsinthemovements.Doesthatmakesense?

Katie:Yeah.Absolutely.

Hunter:So,goingbacktothe...Ijustwannatouchonthespineagain.Alotofpeopledon'trealizethisbecausepeoplearesoafraidtomovetheirback,especiallywhenthey'reinpainandIgetthat.So,I'mnotgonnatouchuponpainforthiscomment.Thisisjustsayingbacks,ingeneral.IfyoucouldbuyintothefactthatwhatIsaidearlierthatmovingyourjointsinthewaythatItaughtyouislikethebrushingyourteethofyourjoints.So,movingthejointisthethingthatkeepsourjointspacehealthy.Yes.Ourspineisaseriesofjoints.It'snotonejoint,wehave24vertebrae.So,ifeveryvertebraontopofanotherhasjointspaceinbetweenandeveryoneofthosejointsismeanttomove,ithasdegreetofreedom.There'salittleflexion-extension,there'salittlelateralflexion,andthere'srotationateveryvertebra.Anddependingonwhereyou'reatinthespine,cervical,thoracicorlumbar,theamountdiffers,butthat'snotthepointisthateacharticulationuponeacharticulationissupposedtocontributetotheglobalmotionthatourtorsogoesthrough.

Butwhenyouactuallyassesspeople'sspine,becauseofourcurrentlifestyle,whichourcurrentlifestyleisnotnormal,thewaythatpeoplearelivingtheirlivesisnotnormal.Ifyouassesspeople'sspine,you'regonnarealizethatwhenIaskforflexionorIaskforextensionoranythinglateralflexionrotation,there'sonlymotionhappeningatcertainsegmentsandthenotherareasofthespinearechunkingtogetherlikethey'restuck.Andthatbecomesahugeproblembecauseourspineisournervoussystem.That'swhathousesournervoussystem.Andthere'sthatoldChinesequote,"You'reonlyasoldasyourspine."Iabsolutelyagreewiththat.Ijustthinkit'smuchmorecomplicatedthanjustsayingasillystatementlikethat.ButIabsolutelybelieveit.Ithinkourspineisoneofthemostimportantthingstotakecareof.It'sgonnaforsureplayapartinhowyoufeelasyouage.

So,whenitcomesdownto,ifmovementistheonlythingthatwecoulddotokeepourjointshealthyandweunderstandthatourspineisaseriesofjoints,wehavetomoveourspinetokeepithealthy.ButifIassessyouandseveralareasofyourspinearenotmovingwellatall,soalotofpeoplehavestiffthoracicspines,theydon'tmovemuch,thenwhat'sbringinghealthtothatjointspaceifit'snotmoving?Theanswerisnothing.It'sjustthatthere'slettingthatdegenerateovertime.Andthenoneday,peoplearegonnawakeupandeitherbeinbackpainorthey'regonnathrowtheirbackoutorwhateverelseandthenthey'regonnasay,"WhatdidIdoyesterdaytocausemybacktohurttoday?"Andunfortunately,they'reaskingthewrongquestion.It's,"Ihaven'tmovedmyspinelikeaspineinyearsordecadesandnowtodaymybodyisfinallysayingI'vehad


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enough."Andthat'swhatthey'refeeling.So,whenpeoplesay,"Idon'tknowwhatIdidyesterday,Iwasjustfoldinglaundryandnowmybackhurtstoday,"thefoldinglaundrywasn'ttheinsult.Theinsultwasthelastcoupleofyearsofnotmovingyourspinelikeaspineandthenjustyesterday'sloadthatyouputinjusthappenedtopushitovertheedge.Doesthatmakesense?

Katie:Yeah.Absolutely.

Hunter:So,itbecomesacomplicatedthingbecausepeoplewanttheanswer.Peoplesay,"IhurttodayandIdon'twanttohurttomorrow.WhatdoIdo?"Andunfortunately,there'snotaquicksolutiontothis.Now,onceagain,it'shardformetotouchonpain.I'mnotamanualtherapist,I'mnotaphysicaltherapist,soIdon'twannatouchonthat.Iwouldsayifyouareinpainforsure,I'mgonnaonceagainpushtowardsthesystemofpeoplethatIworkwith.So,IteachtheFRCmobilityspecialistcourse,whichisworkingwithtrainers,physios,physicaltherapists,chiropractors,butit'sthetrainingmodality.ButthesamesystemactuallyhasseveralmanualtherapycoursesandthemanualtherapiststhatcomeoutofoursystemunderstandwhatI'msayingaboutthespineverywell.So,Iwouldsayifyou'reinpaintotryandusethe“findaprovider”optiononourwebsitetoworkwithan,it'scalledanFRmanualtherapistorfunctionalrangereleasemanualtherapistbecausethey'regonnaunderstandthesegmentingspinething.

Unfortunately,whatalotofpeoplearedoingtogetoutofpain,likeifyoudidn'tknowmeandyoujustsaid,"Oh,crap,mybackhurts.WhatdoIdo?"Yougotoatherapist,eitheramassagetherapistoraphysicaltherapistorchiropractor.Andwhatalotofpeopledoisthey,Iusethisquote,"theyrubthebooboo."Yourbackhurtssotheyrubit,theyultrasound,theyESTIM.Theymoveitaround.Theyjustdo,onceagain,abunchofpassivemodalities.Andyouwillalwaysleavetheirofficefeelingbetterbecausethepassivemodalitiesgaveyouthatanalgesiceffects.Youwillleavefeelingbetter.Butifyourbackhurtsduetothefactthatyourspinehasn'tsegmentedinyearsandnowyouputintoomuchloadtocertainsegments,yes,leavingthetherapistofficeyouwillfeelbetterbutyouhaven'tdoneanythingtosolvewhyyourbackhurts.You'renowjustputtingabandaidontheissue.So,that'swhyalotofpeoplethathavebackpain,they'llgotosomebody,it'llfeelbetter,andthenthey'lljusthavebackpainagain.

Thenumberoneinjuryyou'regonnasustainafteranyinjuryisthesameinjuryagain.So,ifyouhavelowbackpain,80%ofpeoplethathavelowbackpainwillhavelowbackpainagain,ifyouhurtyourhiporifyousaylike,whatIdoisIrolledmyanklebecauseIgotrailrunningalot.IfIrollmyankleandnowthatIhaveseveraltimes,thechanceofmerollingmyankleismuchhigherbecauseofthattissuebeingweakerfrompreviousinjury.So,withbackstuff,IcanonlysuggestlinkingupwithagoodpersonwhounderstandswhatI'vebeentryingtoexplainaboutthesegmentingspinebecauseitisoneofourmostimportantjointstotakecareof.Ifsomebodycametomeandtheyhadabadbackandabadwrist,Ifeelbadforthewrist.Ido,butI'mforsuregonnaspendwaymoretimeonteachingthatpersonhowtosegmenttheirspinethanworkonjustgettingtheirwristbacktofunctionbecausewecouldchangetheirworkoutstonotinsultthewristwhilewemakethebackworkbetter.Andthenwhenthebackisfeelingbetter,I'mallaboutmakingthatwristfeelbetteragain.

Katie:Thatmakessenseinsuchgoodperspectiveandagoodreminderforme.


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Katie:Iwannaclarifyonething.So,you'vetalkedabouthowthejointscandegenerateovertime,especiallyifthey'renotgettingnutritionfromactuallydoingtherightmovements.So,justtoclarify,isitpossibletoreversethat,tobringthenutritionbackintotostopthatdegenerationprocessoronceit'shappenedhashappened?

Hunter:It'saloadedquestionbecauseI'mgonnasayIbelievesomethingscanbereversed,butotherthingsyoucan't.Ican'treversearthritis.There'sbonychangeshappeningandtheactualstructureofyourjointischanging,whetherthat'syourlifestyleoractivityorjob,butthestressthatwentintothatjointandthelackoftakingcareofitmaybehasledtoactualphysicalstructuralchanges.Andthatcan'tbeundone.Thatpersonthough,ifthat'sthecase,ifsomebodycomestomeandtheyalreadyknowlike,"Yeah.Mywristhasarthritisandmyshoulderhasarthritis,"I'mnotgonnabelike,"Oh,man.Thatsucks.Goodluck."I'mstillgonnadoeverythinginmypowertosaywhateverjointspacestillishealthyandwhateverrangeofmotionyoudohave,weneedtomaintainthatfortherestofyourlife.Youcan'tjusthaveapitypartyandsay,"Well,Ihaveabadshouldersoit'sjustabadshouldernow."Absolutelynot.I'mgonnadoeverythinginmypowertogiveasmuchdegreesoffreedomback.Imightnotmakeyourshoulderlooklikemineifitalreadyhasbonychangescomingin,butyoubetterbelievewecangetsomegoodworkin.


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Now,ifI'mworkingwithayoungerpersonwhoisjust,andthere'salotofyoungpeoplethatareinrealbadshape,too,andtheyjusthaverealstiffbodiesbecausetheynevertakecareofthemselvesandit'snotactuallyboneychangethathavesetinandit'sjustrangeofmotionthat'sbeenlostovertimeandalackofcontroloftheirjointsthatthey'velostovertime,absolutely,that'sreversible.You'llseebeforeandaftersonmypageandbeforeandaftersifyoufollowanyFRCpersonorDr.AndreoSpinahimself,hesharesalotofthetestimonialsaswellofjustpeoplegainingbackthedegreesoffreedomoftheirbodyandtheirjoints.Absolutely,that'sreversible.Butifit'sstructuralchangeintothejoint,that'snotsomethingthatI'mgonnachangewithinputs.That'snotpossible.

Katie:GotIt.Okay.So,thatleadsmetoatwo-partquestion.IthinktheanswermayactuallybesimilarandsoIwantedtoaskthemtogether.ThefirstbeingIknowthatyouworkwithalotofextremelyhighendathletesandcelebrities,peoplewhoaredoingamazingthingswiththeirbodiesandcertainly,there'ssomeofthosethatlistentothispodcastbutthemajorityareparentsandworkingmomswhoaretryingtomaintain,likeyousaid,thefunctionalabilitytodothethingstheyneedtodoindailylifeandwhoarealsoparents.Andsothetwo-partquestionbeing,fromyourperspective,whatisagoodlifestyleandmovementpatternifsomeoneistryingtooptimizeforthat?Andsimilarly,whatkindofmovementandlifestylepatternsshouldwebeencouraginginourchildren?BecauseIknowwetalkedaboutthisalittlebitinperson,butkidsseemtobebornwithamazingrangeofmotionandamazingmobility.Andfromthefirsttimetheywalk,mykidscansquatperfectlyandbecomfortabletherefor20minutes.So,howdowekeepthatamazingmobilitythatthey'realreadybuiltwithandbornwith?

Hunter:Sure.Workingwithanadult,Ican'tgiveyouasmuchofablanketstatementbecauseifIassess10peopletodayandthenyouaskmeafterIassessthem,what'sthebestmovementforpersonone,what'sthebestmovementforpersontwo,what'sthebestmovementforpersonthree,they'regonnaallbedifferentanswers.TheoneblanketstatementIcansaybecauseIbelievethisisthemorningroutineofcontrolledarticularrotations,whichthere'splentyofvideosaboutonlineoryoucanworkwithanFRCpersoninpersonwhichisalwaysbetter.Butmovingyourjointsinarotationalmannerthroughthelargestrangeofmotionyoucaninapain-freerangeunderalittlebitoftensionisgonnabetheoneblanketstatementthingIcansayeverysinglepersonImeet,Iteach.AndItaughtyouthatthefirsttimeImetyouaswell.Thatwouldbeonelike"patternormovements"Iwouldsayeveryoneneedstogetinthehabitofdoingveryfewthingsinlifeandespeciallyphysicalfitness.DoIbelievethemore,thebetter?Idon'tbelievethemorestrengthtraining,thebetter.Ithinkthere'sasweetspotforeveryperson.Idon'tthinkthemorepowertraining,themorespeedtraining,thebetter.Idon'teventhinkthemoreflexibilitytrainingthebetter.

Butthemorebodycontrolandthemorejointrotationsinapain-freemanner,Idobelievethatfallsinthecategoryofthemorethebetterbecauseit'sjustsomethingtojustinjecthealthandmovementintoourjointspace.That'sonethingIcouldsayeverysinglepersonlisteningtothisshouldlinkupwithanFRCpersonorifyoudon'thavesomeonenearyou,workwithsomeoneonline.Youworkwithmeonline,IhavemyonlineKinstretchsubscription.Workwithsomeoneeitherinpersonoronlinetolearnthesemovementstojustgetinadailyhabitofmovingyourjointsinahealthyway.Now,ifyoufindthatyouenduphavingpainwhenyoustartdoingthesemovementsoryouhavemobilitydeficits,that'swheretherestoftheworkcanhelpsolvethosemobilitydeficits.Goingbacktothequestionaboutkids,Idon'tthinkyouneedtohiremetotrainyourkids,Katie.Ithinkkidsneedtobekids.Kidsneedtoplay,kidsneedtoexpresstheirbodies,kidsneedtoplayfight,theyneedtowrestleeachotherandusetheirjointslikehumans.


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Now,ifyou'regonnaaskmewhatIbelieveisagoodpracticeforkidstogetinto,althoughIalwaysjokearoundwhenanadulthiresme,Isay,"Idon'tknowwhatIcandoforyoubutwecansavethekids."Iusethatjokealot.Forthesamereasonyou'resaying,kidsmovewellandtheyhavehealthyjoints.So,Idobelievejointmaintenanceisagoodgoalforkidsbecauseifyougetthemtomovethroughtheirfullrangeofmotion,yougetthemactive,theywillmaintainthatmobility.Rangeofmotionisnottakenawayfromyouastheyearsgoon.Rangeofmotionistakenawayfromyoubecauseyoudon'tuseit.Ourbodyworksonauseitorloseitprinciple,butIpersonally,it'sanopinion,Ipersonallywouldstickwithmykid,whenIhavekids,it'llbegymnastics,dance,martialartsorprobablyallthreeatdifferentphasesbecausethosearebodycontroldisciplinesthatusethehumanbodythroughoutalltheranges.So,ifyouthinkofadancer,ifyouthinkofagymnast,ifyouthinkofmartialartists,itisusingallofourjointarticulationsthroughtheirfullrangeatsomepointoranother.Whereascomparedtosoccer,whichisnotjointsthroughtheirfullrangeofmotion,it'sasportbutitisnotfullrangeofmotion.

Weighttrainingitself,afullrangeofmotionexercise.So,likesayfullrangeofmotionsquatisnotfullrangeofmotionhip.Doesthatmakesense?Justbecauseyou'regettingtothebottomofasquat,yes,you'rehittingfullrangeofmotionforthatexercise,butyouarenothittingthefullrangeofmotionofthatjointbecausethejointdoesmuchmorethanjustgothroughflexion,whichiswhatthehipdoesinasquat.So,there'salsoextension,abduction,adduction,internalrotation,externalrotation.So,evenfullrangeofmotionstrengthtraining,Idon'tbelievetobeenough.Butwhenwehavekids,getthemtobeactive,getthemtoplay.Playisoneoftheirbestwaystoactuallylearnabouttheirbody.So,that'sreallythebestanswerforthat.Idon'tthinkkidsneedadisciplinedroutine,butIthinktheyneedtobeencouragedtomovetheirbodyinmorewaysmore.IknowoneoftheguysthatIteachwithDeweyNielsenathisgyminOregon,theyhavetheirkidsclassesthattheycallthemNinjaclasses.AndthisissomethingthatourfriendTraviswouldlove.TravisBrewer,theNinja.

He'shadsomeNinjaclassesinthegymandit'sreallyjustkidsclasses,buttheyjustcreateanenvironmentwheretheycanplaylikeobstaclecoursesandclimbingthingsandduckingunderthingsandcrawlingandjumpingfromthingtothingbecausetheydon'tneedtosquat,theydon'tneedtodopushups,theydon'tneedtodopull-ups,theyneedtomove.Theyjustneedtobehumans,theyneedtoplay,theyneedtowrestle,theyneedtojustmovenaturallyandnotbeconstrainedtoexercise,whichisexerciseitselfisjusthuman-inventedmovement.Nohunter-gathererinatimescaleoflifethousandsofyearsagodidn'twakeupandsaid,"Oh,man,IhavetodofrontsquatstodayandthenIgottoholdmyplankforaminuteandthenIhavetogotoajogtoincreasemycardiorespiratoryfitness."Theyjustmoved.So,ourkids,wewannaencouragetobeashumanaspossibleandjustgetthemtomovemorethroughtheirfullrangeofmotion.

Andiftheydoenduppickingasportthatdoesn'tdothat,likebaseballorfootballortrackandfieldorwhateverelse,thenIdothinkthatyoushouldtryandencouragethemtobeamultidisciplinarysportchild.Asinnot,pleasedon'tdobaseballyearround,pleasedon'tdofootballyearround.Aseachseasonpasses,letthemplayadifferentsportperseason.So,maybetrackandfieldinthesummerandfootballinthewinterandwaterpolointhefallandletthemgothroughdifferentstimulusesastheyeargoesonbecauseit'ssounfortunate.ButIgetcontactedbyparentsnowof13and14-year-oldkidsandthey'relike,"MykidissupposedtobeastarbaseballplayerbuthehastogetTommyJohnsurgeryalready,"andIputthefaultrightbackontheparent,youtriedtospecializeyourchildsoearly,youforcedthemtoplaybaseballyear-roundbecauseyouwantedthemtobeabaseballstarandnowbecauseofthatthey're13andneedelbowsurgeryalready?Somethingthatwasonlyinadultmajorleagueplayersforyearsnowisinyour13-year-oldkid.Nothingiswrongwiththebaseballcoach.Ithinkthefaultisintheparentstryingtospecializetheirkidstoo


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young.Ourchildrenarenotmeanttobespecializedworkersorspecializedathletes,they'remeanttomovelikehumans.

Katie:Ilovethatsomuch.Andit'ssoencouragingbecausethereisasurprisingamountofpressureintheparentworldtohaveyourkidsspecializeearly.AndIhearthatsomanytimes.It'slike"WhatifyourkidisgonnabethenextTigerWoodsbutyoudidn'tputthemingolfatagethreeorwheneveritis."Andpartofmyresponseis"Well,I'drathermykiddosomethingthatcontributestotheworldinadifferentwaythanjustbeTigerWoods."ButIlovethatyousaidthataboutthefunctionalmovementandlettingthemplaybecausewecertainlyshareaviewpointonthisand,infact,aswe'retalking,I'mlookingoutmywindowandmykidsareplayingintheyardandI'veseenoneclimbatreeandI'mlike,"Oh,lookatallthathipmovement"andallthestuffthey'redoing.Andanotheriscrawlingtogetunderabushtogetaballandanotheronejustrolled.AndsoI'mlike,Ilovethatthey'redoingthatkindofstuff.AndIalso,withoutknowingthatIlovethatthetwothingswe'veeverletthemdoinastructuredwayweregymnasticsandmartialarts.

Hunter:That'sawesome.

Katie:Andthey'verecentlyadoptedpolevaultingbutI'mgladthattheyhaveallthatotherstufftogivethemthemovementforpolevaultingbecauseit'saprettyintensesportaswell.

Hunter:Sure.I'llsayonethingtoowhichisrelatedtowhatwe'retalkingabout,butit'sprojectingintotheyearsinthefuture.SinceIdoworkwithalotofprofessionalathletes,likewhenIworkwithsomebodyandit'saprofessionalathletehe'slike,"Yeah.Myelbowiskillingme,myshoulderiskillingme,"andthenItalktothemabouttheirsport.AquotethatIstolefromanothercolleagueofmine,MikeRanfone,isthatthisisunfortunateandnobodylikestosaythisoutloud,butit'sarealitywe'reallreadytoaccept,thecostofhighperformance.So,thecostofbecomingahighperformingathleteatamajorleaguelevelisyourhealth.Andnobodylikestosaythatoutloud,butit'sjusttherealityofit.Weputourathletesuponpedestalsaslikethey'rethebesthumansintheworld.No,no,they'renotthere.Theyareunhealthyandtheydonotfeelgoodandtheyhurtandthey'rebreakingdowntheirbodymuchfasterthantheaverageperson.

Sportsaren'tnormal.Itisnotapartoftheevolutionaryprocesstotakeabaseballandhurlitat100milesperhouracouple100timesperweekandthenwonderwhyourelbowhurts.It'scompletelyunnaturaltojustdothesamethingsoverandoveragainandjustgetmorespecializedandmorebetteratjustonemovementpatternoverandoverandoveragain.Andthenonceagain,wonderwhyinjuryratesareonlygoingup.Thecostofthat,althoughhopefully,ifyoumakeittomajorleaguelevelandyou'remakingmillionsandthenyoucansupportallyourfamily,that'sawesome,butthecostisyourhealth.Imagineafootballplayeraftertheyretire,theydon'tfeelgood,theydon'tmovewell.Hopefully,theymadeenoughmoneytomakethatsensationworthit,buttheydon'tfeelgoodfortheyhaveearlyonsetarthritis.Theirjointsdonotmovewell,they'reinpainalotofthetime.Itisnotaprettypictureseeingaprofessionalathleteaftertheyretire,whichisanotherconversationIhavewhenIworkwithrecreationalathletes.Iworkwithastay-at-homedadwhoplayssoccerthreedaysaweekjustbecauseit'sthehobbybecausehelikedplayingsoccerasakidbuthe'snowgettingbeatupandhisjointsarestartingtohurtbuthe'snotgettingpaidforit.


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So,Ihavetoaskhim,"Iknowyoureallylikesoccerbutthelast10injuriesyouhadwereonasoccermatch.Isitreallyworthit?Youhaveyoungkids,don'tyouwannagetonthegroundandplaywiththem?"Becauseifyourjobisn'tthissport,youhavetodecideifthatkindofbreakdownofthebodyisreallyworthit.Becauseonceagain,andI'llsayitagain,thecostofhighperformanceisyourhealth.WhatIfollowthatupwithbecausenobody...whenIsaythattoaprofessionalathlete'sface,theylookatmelikeI'majerk.AndthenIsay,"So,I'mgonnatryandteachyouhowtostillperformatahighlevelbutalsotryandtakecareofyourjointsbetter."Andthat'swhyIteachthemthecontrolledarticularrotations,Iteachtheminthemorningroutine,andIteachthemexercisestotryandclosesomeoftheirmobilitydeficitstotryandgivethembacksomeoftheprerequisitesthattheirsportdemands.Butsincetheyplayasportregularly,myhopeis,thisisanotherthingItellthem,theworkIgiveyouisgonnatryandshiftyourbodytotherightandthenyoursportisshiftingyourbodytotheleftandnowit'sagameoftugofwar.So,IhopethatyoudoenoughoftheworkthatIteachyoutomakethingsfeelbetter,fasterthanyoursportsmakesthingsfeelworse.

Idon'talwayswinthattugofwarmatch.Itdependsonpeople'sonseasonversusoffseason.That'swhyonceagain,Iencouragekidshavemulti-disciplinesthroughouttheyear,butlet'ssayIworkwithaprofessionalbaseballplayerandthey'reactuallygoingtotheworldseriesthisyear,they'replayingbaseballfor11monthsstraight.Theyhaveaone-monthoffseason.VeryrarelyamIgonnahaveagoodchanceofwinningthattugofwarmatchbecausetheamountofbaseballtheyplayismakingstuffmovetotheleftwayfasterthantheexercisesIgavethemmovedthingstotheright.Doesthatmakesense?

Katie:Yeah,totally.AndIlovethatyoueducateaboutthatbecauseIknowyouworkwithprofessionalathleteswhoobviouslyarenotwillingtogiveuptheircareersjusttohaveabetterjointhealthwhenthey'reolder,butatleastthey'regoingintoitnowunderstandingthatA,thereisasacrificebeingmadeandifthat'saconsciouschoice,thenthat'stotallygreatforthem.Butyou'realsogivingthemtoolstohopefullyhelpmitigatesomeofthatdamagewhilestilladmittingthey'restillgonnabeproblemsfromthis.Youcan'tdothisforeverandnothaveproblems.

Hunter:Absolutely.IfIworkwithabaseballpitcher,whichIhaveinthepasthereinLA,I'mnotgonnamakehimhaveanormalshoulderever.TherewasnothingIcoulddo.Theamountofinsultthatheputintothatbiologyinhisbody,Ican'tundothat.AndI'veworkedwithanNFLplayerlastweek.OneofthelargesthumansIgottoworkwithever.AndItoldhim,Iwaslike,"Ican'tundofootball.Yourjobistogetdownlowandcrushyourheadintopeople.There'snothingIcanteachyoutoundothat.So,let'stakewhatwecancontrol.Let'stakethejointspacethatyouhave,let'smovethataroundonadailybasisandtryandkeepfluidandnutritioncomingthroughthere,andlet'stryandmakeyourbodyalittlemorehumanagainbecauserightnowyou'reinthemoldoffootballandthecloseryouaretocompensatoryfootballpatterns,thefurtheryouarefromnormalhumanfunction.So,letmetryandgiveyouwaystotryandworkonbothofthose."Butonceagain,Idon'tlietopeople.I'mlikeaslongasyouplayfootball,you'regoingtohaveissues.Aslongasyouplaybaseball,you'regoingtohaveissues.

I'mworkingwithsomewithaCirqueduSoleiltrooplatertodayandthosecircusathletesaresomeofthehardestworkingathletesI'veeverseen.Theytrainforlikesix,seven,eight,ninehoursadayandperformsometimesmultipleshowsperday.Ican'tundothat.Ionlyhavelikeanhourwiththemperweek,Ican'tundothat.So,mybestjobandreallywhatIthinkpersonaltrainersbestjobissincewedon'thaveenoughtimewithpeople,istoeducatethemabouttheirownbody.Evenbestcasescenario,let'ssay,Katie,youlivenearme,


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you'restillprobablybestcasescenarioonlygonnacomeintwotothreedaysaweektoworkwithme.That's2to3hoursoutof168hours.IfIcan'teducateyouaboutyourbodyandhowtotakecareofitbetter,doyoureallythinkthat2hourswithmeisgonnaundothe166hourswithoutmeifyou'renotdoingwhatIaskedyoutodoonthehoursthatyou'renotwithme?Itdoesn'tevenmakesense.So,totryandsellpeopleonjusttwotothreehoursofactivitybeingenoughisoutrageous.Idon'tthinkourjobistoworkoutpeople,althoughIunderstandthat'sapartofit.Andifyou'reapersonaltrainer,I'mapersonaltrainer,too,andIgetit.Idounderstandwhatourjobis.Ijustdon'tthinkit'senough.

Ithinkmyjobwhiletrainingyouistosimultaneouslyeducateyousoyoucantakecareofyourselfasgoodaspossiblewithoutme.That'sanotherthingthatpeopleaskmeallthetime,it'sbecauseItravelalot.I'moutofthestateoroutofthecountrytwotothreetimesamonthtotravelandteach.So,myclientswerelike,"Howdoyourclientsevergetresultsifyou'reneverhome?"Becausetheydon'tneedme.Noneofmyclientsneedme.I'vetaughtmyclientseverysinglethingtheyneedtoknowabouttheirownbodysothatwhenI'mintown,sure,great,wecouldtraintogether,andwecouldtrainhard.ButwhenI'moutoftown,theyknowexactlywhattheyneedtodowithoutmebecauseI'veeducatedthemabouttheirownbodysothattheycantakecareofthemselvesbetter.

Katie:Yeah.Ithinkthat'ssuchanimportantpointthatyoujustmadeandIlovethatyouhavethatperspectiveinworkingwithyourclientsandwiththeeducation.Andtoloopitbacktoparents,Ithinkthat'ssomethingwedefinitelyshouldbecognizantof.Andforinstance,I'vebeendoingcarssincewemetandthennowmykidsdoitwithmeinthemorningbecausetheyloveitandit'sbecomepartofourmorningroutinetodoitoutsideinthesunshine.

Hunter:Soawesome.

Katie:Buttothem,it'sjustfun.It'sagame.AndIthinkespeciallyfortheparentslistening,iftherearethosekidswhoaresittingindeskforeighthoursaday,whichisnotanormalhumanmovement,andthentheonlymovementthey'redoing,likeyousaid,isaveryspecializedthing,they'regoingstraightfromsittingalldaytobaseballandslingingballsat100milesanhour,noneofthatisnormalforhumanmovement.So,it'sgoodforustoknowsothatwecanhopefullydothingstobuildinbettermovementpatternsforthem,especiallyifthey'restartingthatyoung.

Hunter:Absolutely.Ican'tspeakonitdirectly.Iamnotaparent.Iplanonbeingaparentoneday,butI'mnotaparentsoI'mnotgonnasithereandtryandbehighandmightytryingtotalktoparentsabouthowtoparenttheirkids,I'msorryifthatcameoffwrong.So,IhopeeveryoneunderstandsI'mnotaparent.I'mjusttellingyouwhatIwoulddoifIwasaparentwhenI'maparent,Iwouldbemultidisciplinaryandtryandmakethemgetintodifferentthings.Butlikeyousaid,awordyouusedthereIlovebecauseIthinkit'sabigpartofgettingkidstolikesomething.Yousaidit'sagameforthem.Andman,isthatimportantbecauseI'veheardthetermbefore,it'sliketogamify,tomakeagameoutofsomethingthat'snotagameisabsolutelyagreatwaytogetchildreninvolvedinsomething.So,it'snowagametodothejointcircleswithmomintheyard,inthesunthatmakesit,becauseifyoumakeitachore,"Hey,kids,youhavetodothis,"youbetterbelieveandeveniftheycouldfeelgooddoingit,assoonasmomanddadsay,"Ihavetodothis,"it'sachorenow.Andkidsdon'tliketodochores.Theydon'tcareabouttheirjointhealth.Kidsfeelgreat.Theydon'tcareaboutthe


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shoulder.So,thefactthatyouwereabletogamifyit,I'mgonnahavetoaskyouhowyoudidthat,butthefactthatyouwereabletogamifyitforyourkids,that'sawesomebecausethat'sawaythatkidswanttogetinvolvedwithmovinglikethat.It'ssocool.

Katie:Yeah.Absolutely.AndIlove,likeIsaid,I'msogladthatwemetandthatI'veincorporatedthisinmylife.It'slikeanythingthatwe'velearnedabouthealth,IwishIcould'vegonebackandincorporateitwhenIwasyounger,butIlovedit.They'reexposedandlovingitfromsuchayoungage.Andofcourse,Iknowyou'vementionedsomanydifferentthings,I'llmakesurethattherearelinkstoallofthemintheshownotessopeoplecanfindthem.Butalso,canyouwalkusthroughwherepeoplecanfindyou?Iknowyouhavelimitedavailabilityeveninyouronlineclasses,butwherepeoplecanfindyouandlearnmoreandstartlearningfromyouinamoredirectwayiftheywantto.

Hunter:IguessI'lljustgothroughthelist.OnInstagram,whichiswheremostpeoplefindmeandinteractwithme,it'sjustoneword,@hunterfitness.MylastnameisCook,butapparently,everyoneintheworldknowsmeat@hunterfitness.Istartedthattoolongago.So,that'swhoIam.Therefore,thesamethingonFacebook.YoucanlookuptheHunterFitnessFacebookpage,andthat'sonthere.Youcanalsogotohunterfitness.com.That'sgettingprettyrepetitivenow,butit'sawaytokeepeverythinginline.So,ifyougotohunterfitness.com,youcanalwaysmessagemeonthere.Iappliedeverythingmyself,soifyouneedanything,justletmeknowifyouhaveanyquestions.Throughmywebsite,therearemultipletabsandoptionstolookat.WhatKatieisapartofandwhatalotofpeoplearoundtheworldareapartofismyonlineKinstretchGroup,whichKinstretchisoursolutionforgrouptrainingforthismobilitywork.So,IhaveclientsallovertheworldatmyonlineKinstretchGroupandthat'sawayforifyoudon'thavesomeoneinyourneighborhoodthatcanteachyouthisworkorsomebodyistoofaroryou'relisteningtousfromanothercountryandthere'snooneinyourcountrywhocouldteachyouthiswork,Idohaveonlinemobilityclassesthatareavailableandthat'swhatKatieisapartofsinceKatiedoesn'tlivenearme.Andbesidesthat,IhavetoplugwhatItrulybelieve,thisisnotself-serving,it'sreallybecauseIactuallybelieveit'stherightanswer.

Idobelievethatwhenyou'retryingtofiguresomethingoutwithyourbody,workingwithsomeoneinpersonisbetterthanonlinework.So,althoughIwouldlovetoseealotofpeoplecomeintotheonlinecommunity,that'dbeawesome.Ifyou'reproblem-solvingsomethingwithyourbody,workingwithapractitionerinpersonisalwaysgonnabeabettersolution.So,themainwebsiteasahubforthesystemthatIuseiscalledfunctionalanatomyseminars.com.Andthenthere'safindaprovideroptiononthere.AndifyouclickfindaproviderunderFRC,whichisfunctionalrangeconditioning,youcanfindifthere'smobilityspecialistsinyourareajusttolearnmoreaboutmobilityworkandthemorningroutineandcarsandgettingyourhipsandshoulderstofunctionbetter.Ifyou'reinpain,thenusethefindaprovideroptionunderFRorthefunctionalrangerelease.Andthat'showtofindmanualtherapiststhathavebeentoourcourses.So,Iseepeoplegoonewayortheother.Ialwaysencouragepeopletotryandworkwithpeopleinpersonjustbecauselearningaboutyourbody,ithelpstohavesomebodyelse'shandsonyoutoteach.Ithinkbiofeedbackisahugetoolinlearningalotofthisstuff.Butonceagain,ifyouarenotinterestedinworkingwithsomebodyinpersonorjustdon'thaveanyonenearyou,thenIdohavethatonlineclassavailable.Idoopenitupinenrollmentwindow,soifyougotomywebsite,youjustaddyourselftothewaitinglistandeverycoupleofweeksIallowmorepeopletocomeintothegroup.


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Katie:Awesome.Andhopefully,I'llseesomeofyouguysintherewithmebecauselikehesaid,it'ssomethingthatI'vebeendoingandreallyenjoyingit,somethingyoucandofromhome,whichisgreatformoms.Istillhavelike10morequestionsIwouldlovetoanswerortoaskyou,butIthinkwemighthavetojust,hopefully,Icantalkyouintoaroundtwooneday.

Hunter:Iwouldlovetocomebackforaroundtwo.

Katie:Amazing.ButIalsoknowhowvaluableyourtimeisandhowmanypeoplewantsomeofyourtime,soIwillrespectitfornow.But,Hunter,thankyou,seriously,fromthebottomofmyheartforsharing.Ithinkyouaretrulyoneofthebestintheworldatthis,andI'mhonoredthatyoutookthetime.

Hunter:Thankyousomuch,Katie.Thatmeanssomuchcomingfromyou.Iappreciateit.I'mjusthonoredtobeputinfrontofyouraudience,thatmeansatontome.AndIhopeIgetthechancetocomebackandtalksomemore.Iwouldlovetoansweranyotherquestionsthatyouhave.AndIhopeyouraudienceappreciatesthework.

Katie:Amazing.Andthankyoutoallofyouforlisteningandforsharingyourmostvaluableassetofyourtimewithbothofustoday.We'resogratefulthatyou'rehereandIhopethatyou'lljoinmeagainonthenextepisodeofthe"WellnessMamaPodcast."

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.

episode 267: solving joint pain & why sports aren’t good ...one of the most important things...

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