Relieve Pain with This Simple Exercise [Transcript]

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INTRO: Hey guys! Welcome to MoveU Unfiltered, transforming the way you connect with your body and reigniting that winning mindset that guides you back to the active life you love.

MIKE: For life. What’s happening, guys? Welcome to a very good episode of the MoveU Unfiltered podcast. I’m actually very, very excited for this one because we’re going to thoroughly answer the most common question that we get from you guys out there. What’s up, Andrew?

ANDREW: What’s up, guys?

MIKE: There you go. So, we get hundreds and hundreds of messages every month, maybe millions of messages every month. I would say 80 – no, I would say 70% of those are pretty much the same exact format. What are you thinking, Andrew?

ANDREW: I agree.

MIKE: Here’s how we’re doing this one. We’re going to answer as thorough and honest as possible, and anytime anyone now asks that question in the future, we’re just going to refer you right back to this podcast. You guys ready for it? Here’s what it is. There are actually two forms to this question. Question 1) I have [blank] what exercises should I do for it? 2) Is [blank] good for my [blank]? Now, let’s fill in the blanks. The suspense starts.
I have scoliosis. I have an elevated shoulder. My knee comes in. I have flat feet. I have herniated disc. I have impingement. I have hip impingement. I have shoulder impingement. I have a labral tear. I have a meniscus tear. I have carpal tunnel. I have tendonitis to my elbow. I have weak hip flexors. I have back surgery. I have rounding of the shoulders. I have anterior tilt. I have posterior tilt. I have sway back. I have headaches. What have you got, Andrew?

ANDREW: Dude, I think, you think ahead a lot.

MIKE: So, if you have one of those things and now you want to know what exercises to do for that thing whether it’s a sign or symptom. Here’s a sign. A sign you can’t feel it. You could see it. I have scoliosis. I have increased muscle development on one side of my back. I have an elevated shoulder. I have head rotation sideways. That’s a sign. Here’s a symptom. I have herniated disc. I have sciatica. I have piriformis syndrome. I have a torn meniscus. I have a torn labrum. I have plantar fasciitis. It doesn’t matte and then you want to know what exercise you should do.
Question #2, is [blank] good for my [blank]? Andrew, why don’t you run through that? Why don’t you skew that? Do you know what I did there?

ANDREW: Is a hip flexor stretch good for my back? Is strengthening my gluts going to help my back? Is using lacrosse ball on my foot going to help my foot with my plantar fasciitis? Is using a lacrosse ball on my neck going to help my neck?

MIKE: Right.

ANDREW: I’m just going to stop there because I think they get the idea.

MIKE: They get it or you might want to even know exercise examples.

ANDREW: Is squatting good for my back? Can I squat if my back has such and such injury?

MIKE: Should I be running? Should I be doing pull ups with my back injury? Should I be doing pulls with my shoulder injury? Should I be doing pushups with my knee injury? Should I be doing sit ups with my stomach injury? Should I be doing jujitsu with my elbow injury?

ANDREW: I like the pushups with my knee injury. That’s good.

MIKE: Yeah. Or what is remedy?

ANDREW: Yeah. That is just a blanket term.

MIKE: Sometimes, guys, you ask incomplete questions. You ask us unanswerable questions, like, you send us an x-ray of your ankle and then you just go, “What is remedy?” What are you talking about?

ANDREW: We get MRIs and x-rays from you guys and then ask us.

MIKE: That you guys literally send us, you guys send us. First of all, we do have, half of us, half of my brain appreciates that you trust us so much to send us your entire effing life story. The other half of it, I’m not obligated to read this 9-page report that doesn’t even matter, really. That’s for a different podcast. Problem focused care, problem focused versus solution focused, but we’re not going to do that now. So now you guys get these questions. If I didn’t cover your specific injury, don’t go asking us about your injury. It’s in the list. It made the cut. It just didn’t come out of my mouth.
So, here’s what we can tell you. After about 80,000 patient visits in 17 years of doing this, we understand these questions because I, up until not too long ago, used to think I was helping people by giving them answers that they think they need. “Oh, your back pain? Just do press ups, do hip flexor stretch.”

ANDREW: Yeah. The PT when I had my injured back, he gave me five exercises. I did them religiously for a year. I showed marginal improvement, but I did them. Not many people would do the exercises.

MIKE: Most people don’t even do it. That’s why even if there was, I’m reluctant to even give it to you because there’s a 90% chance you won’t even do the exercises that would help you. They don’t, but even if they did, you still may not do them.

ANDREW: Yeah, like doing those five exercises still didn’t help because they are only a very small piece of the puzzle. There’s a lot more that you need than just one exercise or knowing whether or not one exercise will help you.

MIKE: Right and that’s what getting into our answer for you to answer this question is that you want to think that there are these set of magical couple of exercises that eliminates the problem, but the first thing to understand is this, there are two things. There are the symptoms and then there’s the cause. The symptoms come as a result of the cause. The longer you’ve been in forward anterior tilt position over the course of time and years, what’s happened is it’s starting to precipitate these symptoms and you want these simple exercises to do to resolve it, but it doesn’t resolve it.
There are two things – there are the symptoms and there’s the cause. What you guys are asking for in those questions is this – how can I reduce my symptoms? What exercises can I do to reduce symptoms? I’m here to tell you that MoveU does not stand for symptom relief and never will, never, because it doesn’t work. It only delays the inevitable. It just slowly buys you a little more time. You can’t even really feel yourself getting worse. You’re not getting better. If you want symptom relief for this, I mean, maybe we just rattle off. They want symptom relief? I guess we can give them symptom relief.

ANDREW: Well, let’s go over a symptom and then I guess talk about it in detail rather than just blah, blah, shooting shit out of there.

MIKE: Okay, I got you. I like this one. Let’s go over a symptom and let’s go over symptom relief versus…

ANDREW: Okay. People always ask, like, I have sciatica. What can I do about it? They will say that my sciatica is caused by my disc injury. The disc injury is another symptom.

MIKE: The disc injury is just a symptom.

ANDREW: You just labeled two symptoms. You still don’t know what the cause is. The disc is injured. You think it’s the cause, but why it’s injured is your movement and your posture. That’s the issue.

MIKE: That’s what the research shows, guys. Excessive sitting, poor posture, poor movement are the top causes of back pain and forget I even said back pain. It’s just pain. That’s what causes pain. Let’s say you have disc herniation and sciatica and you ask us a question. What are the top exercises to do for my herniation? Well, do you want to answer that one?

ANDREW: The top exercises?

MIKE: Sure, that’s what they asked.

ANDREW: We got the hip flexor stretch. You got some glut strengthening, core strengthening, QL stretching. That’s four things that you could do to help reduce the symptoms.

MIKE: Reduce symptoms, right. Sure.


MIKE: So there you go.

ANDREW: But there’s a huge piece of the puzzle. You will not do any of those stretches correctly unless you understand the rest of the puzzle.

MIKE: Right.

ANDREW: We’ve talked about this before, the six components of movements. If you don’t understand them then you can’t actually stretch the hip flexor properly. You can’t strengthen the glut properly. You guys ask us questions like, is strengthening my gluts going to help my back? You already know the answer to the question. You’ve been trying it and it apparently isn’t working for you, so now, you’re asking for us to be like, “Yeah, it will help you,” and then you’ll say, “Well, it hasn’t helped me.” The reason for that is because you haven’t actually learned how to move your entire body as a unit during that one exercise. Even if you’re just focusing on strengthening the gluts, you need to understand where your shoulder blades are and what your feet are doing.

MIKE: To get yourself, there are six key postural moves. All of them have to be synced up and aligned before you can even start activating the right muscle. Here’s what happens. If I just told you, guys, you have back pain. I go, bridges, bird dogs, blanks.


MIKE: Those are the best.

ANDREW: You could look it up on YouTube. All the exercises have been done. Every exercise has been done. There’s nothing new.

MIKE: The problem lies in the fact that when you get yourself in the bird dog, in the plank, in the bridge, you have back pain because your mechanics are off, because you have anterior tilt, posterior tilt, or pelvic torque, or you have rounded shoulders. When you’re doing that exercise, you’re still in that poor position. You’re still in the position that has caused your pain and you’re trying to build strength from that poor alignment. That’s why these exercises that you’ve tried don’t work. The exercise always works in the right position. It doesn’t work for you because you have not aligned, you have not explored each component of your body to understand where it should be in space. Say something, Andrew.

ANDREW: When you guys ask us for an exercise for your condition and we say, “Do this rotator cuff stretch,” it doesn’t mean that you’re actually going to be able to stretch it properly. If your shoulders roll forward and you’re looking like Igor then you can’t properly stretch the muscle in the first place. Your shoulders are not even in the right position.

MIKE: I was just in Lulu and people will recognize us and they go, “Oh, you’re MoveU.” She goes, “What do you think of stem cell for labral repair?” I go, “For what?” She goes, “My shoulder.” I’m like, “I think it won’t do anything for you because your shoulder is rolled completely forward.”

ANDREW: Yeah. You’re going to get the stem cell, the cortisone injection, or whatever you get into and then you’re going to continue to move like dog shit after the cortisone wears off.

MIKE: All the work that that stem cell is trying to regenerate, you’re just grinding. You got like the mulcher or you got the rotary tiller. You’re just grinding down the plants they are trying to farm because it’s not, guys, it’s not the exercise. There are no exercises for your back pain. What the exercise does when performed properly is a training tool for you to be able to properly position your body. When it’s properly positioned, you now can build strength from that position. You can build posture from that position. You take pressure off of nerves, off of disc, off of muscles from that position. It’s a training tool to put you in the right position. It’s not the exercise. I used to think it was the exercise.

ANDREW: Totally.

MIKE: I used to be like, “The bird dog does something.” Honestly up until a few years ago, I didn’t even understand the purpose of the bird dog. I just thought it was like pump the disc so it was like hydrated.

ANDREW: You could just get down and just do the motion and it’s super easy, but once you start applying all of the different motions that you’re supposed to do when you do a bird dog, it actually becomes very challenging.

MIKE: Oh my God.

ANDREW: And it looks like, whatever.

MIKE: Alright. So we kind of went over…

ANDREW: Angry.

MIKE: I’m like passionate about this one.

ANDREW: Yeah, I’m totally with you. I wonder what these guys are saying over here.

MIKE: I wonder what you’re saying, guys. We can’t see your messages.

ANDREW: What are you guys saying?

MIKE: What’s happening? I hope it’s good. This is really our podcast we’re sending everybody to. I know they are over there going, “But what about hip impingement?” That’s it. Andrew is looking.

ANDREW: Oh yeah. I love the people from our program.

MIKE: Here, we’re live in the podcast too.

ANDREW: Sorry, dude. They are just basic stuff. The good thing about this is that we can actually respond to them later.

MIKE: We can respond to you, guys, later. Okay. So staying on track here, we do want to add value and the truth is, guys, here’s the frustration that I feel and I now know where it’s coming from. It’s this. Andrew, we’re just talking about this for the podcast. Everyone wants these exercises. We started getting these messages. I’ve been hearing you too for seven years. We get messages from around the world, same things but much smaller quantities back then. We’ve never seen somebody, we’ve never seen a business build a simple process for a consumer, the end person, you, to walk through so you can make these discoveries in a simple digestible way. We’ve never seen it before. We’ve seen pieces of it.
Most of the time before social media, before these online programs are taking off, what happens is this, the companies will train doctors at seminars to help patients learn this stuff, but never before has there been something that we know of that educates you. With MoveU, you’re literally bypassing the doctors, you’re bypassing the PTs, you’re bypassing the chiros, and we’re able – myself and Andrew – all of this knowledge 17 years and all of this good looks, you get these. My good looks and Andrew’s personality, what we’ve done is we built a product called the MoveU Method. What it does is it streamlines the learning process for you to connect with your body in a way that Andrew and I do.
Andrew and I know that if I fall and hurt my back, I’m going to be fine. I have the tools to get out of it, same with Andrew. There’s no injury that we can incur that we can’t get out of because we have this knowledge base. This is a way for us to pass this on to you this because there’s a frustration component. Here’s the frustration, we know your question. We want to help you, but we don’t want to come off salesy because every question, we just want to go, “Do the MoveU Method. That’s what it’s for.” I believe it’s the best program I the fucking world and it’s only getting better.

ANDREW: I wrote the shit out of that program, I agree. I spent a lot of time on that program.

MIKE: Right, but the process is this. Let’s walk through the real answer to this: I have back pain. I have disc injury. What exercise to do? That’s broken English. That’s how we get. Disc injury, what exercise to do now?

ANDREW: Not even a ‘to’, it’s just, what exercise do?

MIKE: What exercise do and here’s what we’re going to say. We’re going to say, the first thing you do is this. You stop doing the exercises and hobbies that are causing your problem, which is all of them. You pause those. You pause those hobbies and then what you do is you direct all of your attention into starting a step 1, which is rebuilding and enhancing your posture. Posture, there are six components to posture. The way your head position is, the way your blades are, the way your core is, the way your gluts fire, the way you hip hinge, the way you balance, and we can even put in there the way you control your feet. Rebuilding and enhancing your posture starts with taking each one of those components and practicing it, and then layering it with the next one until all of them sync up.

ANDREW: Each of those components, it’s not just easy like, I’m going to spend a day working on how my feet work, a day on how my shoulder blades work, my pelvis, what position that’s in. It takes people literally a month to figure out each of those components, I think. That’s what I’m seeing. It’s taking a lot of time for people to get that down and when they do and they do sync them up, they feel unbelievably empowered and they don’t have to ask us what exercises they should or should not do.

MIKE: Right. Guys, that’s our red flag. Just so you know, if you have a question to us and it goes, do you have to ask us what exercise you should be doing?

ANDREW: Is safe for you?

MIKE: We already know you’re out of touch with your body. We already know. Why would you be in tuned with your body? It has taken 17 years and I’m still learning. So who do you think you are to say that you know how your body works if this has been my fucking life for 17 years? Literally my life and I’m still learning. How do you know this stuff with your degree in marketing and your six months in CrossFit? Who are you to think that you could look me in the eyes and say that? You don’t. We knock you down to the fundamentals again and it takes going through the fundamentals to realize how worthless of a student you are. When you’re like trying to grip the ground with your feet and your right foot doesn’t even work…

ANDREW: Yeah. You’re 6’4”and you’re 250 lbs of muscle and you’re like, “Damn, I can’t even move my toes.”

MIKE: You can’t even like move your toes? Right. By focusing on each component allows you to put your energy and it actually builds something that’s going to last a lifetime. You’re building something to last a lifetime and you’re investing in your body. So, continuing on with that answer, the first thing you do is you’re not going to keep running and start with posture because here’s why. You’re not going to experience recovery momentum. Your running hurts your back and then you learn how to grip the ground which helps your back. Meaning, you make no progress because they cancel each other out. After a month, you go, “This doesn’t work,” and you quit. You pause. Pause what you’re doing – period. You pause your running, you pause your jujitsu and you take one month, two months to do it right.
From a future vantage point, that extra month, two, or three months that you invested is a blip on the radar. Put yourself 10 years ahead of time right now. Now, look back. That three months you invested into your body will seem like nothing. It is an illusion of the present is what it is. All of you, “I have this pain.” What do you do? You go to the fundamentals. We have the fundamentals. Balance, balance where you stand on one leg. Can you grip the ground with your foot? Can you keep the knees fan outward by firing the glut? Can you keep the hips level and the core engaged? Widen your shoulder blades down and back to your chin. You balance 12,000 times a day if you walk, 12,000 steps you’re balancing. If you can’t do the balance thing, well, you suck in general. There you go. That’s balance.
Pelvic tilt, that’s the ability for you to go from anterior to posterior tilt. That’s a full range of motion with your knees straight, with your weight on your heels, full posterior, full anterior, pain free full range. How do you know what your full range is? You’ve got to practice it. Right now, you probably have 30% of the range possible in your body but you think it’s complete because it goes back and forth. There’s a whole spread to the right and a whole spread to the left that has yet to be discovered by yourself. Shoulder blade control, you guys are freaking awful with this, horrible.

ANDREW: Yeah. I think that’s the most difficult component of our program.

MIKE: Horrible because you’ve been sitting for 12 years and you go to stand up and it throws your weight forward, then you’ve got to give yourself a big arch in the back, your shoulders are rounded forward, and your blades, which are supposed to walk down and back and then they are supposed to lock into that position, which actually straightens out your spine which protects it and also sets your shoulder up for a full pain-free range of motion. That is how it works. If you have shoulder impingement, your blade doesn’t work. You can have all the surgeries you want. It still doesn’t work. I’m angry.

ANDREW: You started the day like this too.

MIKE: I did start the day like this. It wasn’t a good start for the day, but I’m like, that’s it. Right now, this is a podcast. I’m like just delivering it to you, guys, because we’re going to use it for the next five years just refer thousands – we did the math. This is going to save us 28,000 hours a month to send people. This is what you get, this podcast, this podcast. They are rough numbers, roughly.
Alright. We’re still on our fundamental movements. I know you have back pain because of your disc you think. Here’s the other thing. When you guys go, “I have anterior tilt. What exercise should I do?” You expect me to believe you that you have anterior tilt. You guys don’t know anything about your bodies. Do you realize? I’ve seen probably 6,000 new patients. I would say 5,997 of them have no idea what’s wrong with them and 90% think they know exactly what’s wrong with them. “Dr. Mike, I’ve got a subluxation. Can you adjust it?” I’m like, “Dude, there’s no subluxation. You have the worst kyphosis I’ve ever seen in my life.” There may be a subluxation but the subluxation is like a needle in a haystack. I’m trying to looking for a better one, but it’s like a fraction of it. We don’t believe you that you know what’s wrong with you because we’ve seen it thousands and thousands of times. MoveU is built for lasting results. It’s built to rebuild your body into a fucking masterpiece. That is what MoveU is.
Guys, we’re still at the posture components, right? Even your head, if you get any neck pain, guys, the list just goes on and on. These fundamental movements even the way you diaphragm breathe. If you have numbness, pain in your neck, you have thoracic outlet syndrome, neck pain, you’re probably breathing from your chest and you go learn from this stuff. We just put it all in one. We go, “You know what, everybody just learns all six components. That way, everything is addressed and nothing is missed.”


MIKE: That’s it. We don’t care that back when you were 6 years old, you fell off the tree and hurt your neck and then that gave you an ouchy, and then what happened was when you were 19, you were in a snowboarding accident and then you hurt your shoulder. You had surgery and then at this point, when you guys are telling me this, I’m literally looking into outer space. I’m wondering what’s for dinner. I’m wondering why my leg is freaking itchy on the side. The reason why it doesn’t matter is because the answer is always the same. Learn the six fundamentals that make up great posture then you strengthen your core, then what you do is you apply increasingly challenging core bracing exercises and that is the glue that holds those six postural movements together and then the more layers of glue you put on, there’s a point then where what you do is you make the connection.
Now, you apply your core and the six movements to your squatting, your dead lifting, your lunging. After you’ve done that, you are free to explore and create movement with whatever sport you choose. You can now take that new masterpiece you’ve created and you can take it into soccer. You take it into running. You won’t even need to ask us anymore. You’ll actually be guiding other people as well because you’ll know what to do. You have the tools to do it. When you ask us, we just know you don’t know and words never change. There’s no person out there who will just go, “Do this hip flexor stretch,” and you report a year later, “My life has changed. That stretch was just the magic.” Well, you’re very welcome. Next in line please.
Shoulder pain, what is remedy? Foam roll. One year later, “Amazed. I’m not in the pros and a ball player. There’s no shoulder pain anymore.” Nobody ever have this advice. I’m not some god. I mean, some may call me that, but most don’t. I’m not some god that stands there and just gives exercises and tips. The tips don’t do shit. The tip is literally just the tip.

ANDREW: Jus the tip.

MIKE: And you know what, I don’t give just the tip. I never have. I don’t play that game. That was funny. Andrew, too bad you weren’t listening to laugh at that. I don’t give just the tip. Somebody?

ANDREW: The way we express our knowledge is belittling from Tim.

MIKE: Oh Tim, I’m sorry. Did I hurt your feelings? You can do it, Tim. You can do it. You can get better. I know you can. I believe in you.

ANDREW: The thing about that comment is that you guys, despite the fact that we sound belittling…

MIKE: To one person.

ANDREW: To one person, to some, who knows.

MIKE: Well, this is passion coming out.

ANDREW: Yeah, this is where we continue to get the same questions from you, guys, and you guys try to apply these single exercises to your life and it doesn’t help, so you continue to keep searching, keep searching, keep searching. Doing different exercises here and there, but you’re not putting all the pieces of the puzzle together. It all comes down to utilizing those six components and applying them to your life immediately and not just looking for these exercises. It doesn’t work.

MIKE: What you’re doing is you’re looking for the El Dorado. This is the society. You want that quick fix. You want that stretch. You want that million dollar idea. You want to scratch off lottery tickets. You want to feel better now. You want to get on Instagram and respond now. You want food this moment. You want to get out of pain but pain is not like that. Pain is like success. It’s takes a while to get out of it. It takes a while to get out of it.

ANDREW: It hurts.

MIKE: There is noise across the room, so I just threw a pen at full speed and I almost took out Dr. Josh’s head, which is unfortunate that I missed.

ANDREW: So belittling.

MIKE: So belittling. Tim, I’m sorry. This is why I talk to you, guys, in Instagram sometimes and I go, “You get a little ouchy, I’m sorry. You can do it.” I’m sorry. I haven’t been talking to you, guys, like that this time. Sorry. I apologize.

ANDREW: Mirasol.

MIKE: Mirasol, hello! Alright, I’m very passionate right now and I’m on track. So, what happens is this. Let’s just say the best case scenario. First of all, you’re going to research all of these posture exercises and you can technically figure it out on your own, or just quit wasting your damn time and money and just sign up for the MoveU Method. That’s why we made it to be the best, but those six posture movements, the way you hold your head and grip posture, the way your blades are controlled, the way your core is braced, the way you diaphragm breathe, the way you fire gluts, pelvic tilt, grip the ground with your feet, and the way you hip pinge, that’s what makes up fantastic posture. That’s the building block for every movement in your life. Identifying, focusing on each one of those components one at a time and then syncing them together will virtually solve almost every mechanical problem out there. Neck pain, shoulder pain, elbow pain, knee pain, hip pain, back pain, headaches, sciatica, piriformis syndrome, meniscus, labrum.

ANDREW: All that stuff you talked about at the beginning.

MIKE: All I talked about at the beginning. It will virtually resolve all of it. It’s not that it’s gone forever but it’s under control because you now control your body. Now, what happens? Let’s just say you spend 1.5 months and you get those six movements then you move into the core. Andrew, you want to explain that phase a little bit about those increasing in challenging, how it glues it together? I just really want to put the damn nail in the coffin with this podcast.

ANDREW: Yeah. So we start you off with super basic exercises. Stuff that you’d look at and be like, “What is this bullshit? I can do this anywhere.” The truth of it is like all of the six components, I’ve never seen anyone pass all of them. No one, no professional athlete, it doesn’t matter. You start off spending weeks working on these motions. Once you understand where they need to be then you can start applying it to something like a plank or a bridge. Again, exercises, everyone fucking knows there’s nothing new there, but once you start applying the six components to those basic exercises, they become something completely different. Again, I’ve never seen anyone do them the way that we teach and I teach them in a way that doesn’t hurt because you’re doing them properly.
I work with people who have 10-12 mm disc bulges. I get them in the right position working these certain exercises with these components and they don’t have pain because they are actually activating everything in proper position. You could just do a bridge and you think you might work your gluts, but you’re not. There’s a lot going on there. After that, you start moving into hinging, working on a straight leg RDL. Can you hinge over? We’ve done this on our Instagram videos but not nearly to the detail that we have in the program. These videos are 7 minutes long and I’m going in depth about the detail and how much you have to think about while you’re doing a simple motion like this. When I just did that one motion…

MIKE: He did a hip pinge, by the way. Podcast cannot see that.

ANDREW: Sorry, podcast. Doing a hip pinge requires like 30 little components for you to be thinking about and you should be able to think about them instantly, and no issues with it at all and no one does that. That’s why you have pain.

MIKE: I’m going to read you something. I’m going to read you a testimonial from somebody who just did 30 days in the program. The reason I’m reading this to you is because it’s coming from a woman’s standpoint and this is mostly for Tim out there who we belittled. This is for Tim. This is for Timmy boy. His little butt hurt right now. Okay, Tim, here we go. Are you ready?
This is Jayla. She goes, “Before I found MoveU, I came to the conclusion that maybe, just maybe, lifting weights of any kind – body building, power lifting, CrossFit – was just not in the cards for me. I kept getting injured and time and time again, even though I kept doing CrossFit, I felt deep down inside that my body wasn’t responding well with weights and I would soon have to quit altogether. I should stick with yoga only since I never found myself in extreme pain from it. I’ve always thought I would have to rely on my PT friends or CrossFit friends to teach me all of these complex movements to avoid getting injured. Now, day 30, I’ve learned more about my body mechanics, anatomy, movement patterns, etc., than I have in 25 years of my life. Today, I can happily say I feel empowered, motivated, and even the willingness to be patient to get into CrossFit again, to lift with knowledge and control and to move smart throughout my daily life for the rest of my life. Thank you Andrew and Dr. Mike and all of my MoveU community for the endless support and motivation. This is only the beginning.”
Guys, the solution is not a stretch or an exercise, but the solution is learning how to move your body and to learn anything, whether you are taking up a new skill like ballet, playing the piano, playing soccer, or playing anything. What it requires is always starting with fundamentals, always. Josh, what are you doing? He is just standing there distracting me.

JOSH: Am I distracting you?

MIKE: Yes.

JOSH: Okay.

ANDREW: My bad.

MIKE: So, you got to look at movement, guys, like even know – let’s say for example you’ve been playing soccer. Let’s just say you played kind of on and off your whole life and now you want to get to that pro level. Well, here’s what happened, though. You’re not even close. You’re just having kind of fun, but you have ego behind you because you have actually been doing the sport. Now, to get to that pro level, there are probably some fundamental issues that need to be addressed. You can now build yourself to a level to get to the professional level. That requires, always with sport, going back to these fundamentals, whether you’re in golf, stance, grip, alignment.
These are the fundamentals and the fundamentals of all movement start with those six posture moves and then the core strength glues it together and then the proper mechanics techniques follow up after that. From there, you can take it to the pros. This will help you with whatever sport you do. Help you be a better parent, be more confident, feel empowered, motivated, and ultimately, this process, getting through this, getting out of pain becomes you succeeding. When you succeed at this, that’s why people, if you look at professional athletes, they often become very successful after because they know the process of success. They have succeeded at something in the past. Whether they played football, even if they played in college and became like a D1, they are awesome QB. Even them, they go, “Okay, the process of success, it started with fundamentals.”

ANDREW: And it’s time.

MIKE: And it’s time and there was pain and then there was struggle, but I stayed persistent and I stayed focused, and I stayed on track. I never gave up. Looking back in your life, what have you accomplished? Those same principles that you apply now to your body and movement, same principles. If you have never accomplished anything in that magnitude, the MoveU Method is the perfect opportunity for you to accomplish something. When you accomplish it, guess what happens? When you start that new business or you get that new job, you go, “Damn it, I succeeded with my body. I’m going to take those same principles with this,” and that’s why MoveU is success. They are success principles. That’s how it works. I need a paper bag.

ANDREW: Hyperventilating.

MIKE: I wonder what Tim is doing over there. Tim, how are you doing?

ANDREW: It’s good stuff, man.

MIKE: Did we hit everything?

ANDREW: I think so, considering I don’t know what else to say other than just repeating what we just did.

MIKE: So guys, let me sum it up for you. We went over the most common question that we get which is this, I have [blank]. What exercises should I do for it or is [blank] good for my [blank]? Are bridges good for my back? I have scoliosis. What exercises should I do? Those common questions, we get hundreds and hundreds of those every month. We will refer every one of those questions right back to this podcast from this day forward. Also, we do understand, we’ve been through this too. Up until a few years ago, I also tried to give those exercises to people, but they failed to produce results. They failed so many times, I now realize, I now understand why they failed and we created a real solution to that.
There are two things. There’s pain relief and then there’s the cause. The cause has something to do with your posture, has something to do with the way you bend, the way you lean, the way your pelvic tilt is. There is something in there. The way you breathe. There’s some piece of those six postural components, one of six or six of six, that has been malfunctioning for probably a decade or more and finally, a symptom appeared – neck pain, shoulder pain. That’s why focusing on just that symptom does nothing because that symptom is what appeared from you breathing from your chest for 15 years and not your diaphragm. That’s why your scalene muscles are just absolutely locked up pinching the nerve going down the arm causing numbness.
Now, you want to know what exercises you should do. Get it? We laid out the six. There are those six posture moves. I don’t care about your history. We don’t care of the surgeries you’ve had. We don’t care about the pressure you were in. We don’t care about any of that stuff. We care about your success and we care about you, guiding you to focus on the solution, not focused on the problem.

ANDREW: And the past.

MIKE: And the past. Those don’t matter. That’s the whole medical system, guys, is problem based care. Your shoulder hurts, MRI, x-ray, shot, surgery. Let’s adjust it. Let’s do ultrasound to it, pads. None of that addresses the cause and that is why we completely turned our back to the medical profession and focus now solely on solution based, I don’t want to say care, but on solutions.

ANDREW: It’s medical.

MIKE: How do we encompass every, how do we just send everyone with pain, how can we handle all these different types of pain? We boil it down to six movements. The way you hold your head, does your head stick forward? The way your shoulder blades work, the way you breathe out of your diaphragm, the way you brace your core, the way your gluts fire, your pelvic tilt, your ability to hip pinge, balance, grip the ground with your foot, and then we send you to the MoveU Method, which you can go to You can go to and register for it. We send you there and you now, I don’t care what your issue, you’re going to focus on each one of those six one at a time, digest it, learn it, then you’re going to apply it, then you’ll start linking them with the other moves.
Here’s the thing, even if you only needed one of those six, you still need to understand all six to tie to them together because the sum is greater than all of the parts. The sum is greater than the total of the individual parts, and then when you get those six, then you start adding, increasingly challenging core bracing exercises to those up in the point where transitions until you applying those six posture moves, that core movement to functional moves, the way you squat, the way you dead lift, the way you lunge, the way you twist. After that, you now have such a solid base of understanding that you are able to take that and apply it to running, to jujitsu, to CrossFit, to swimming, to hiking, to playing with your kids, to flipping all over cars, to hidden baseballs, golf balls.
It’s an education in mechanics piece by piece. A great mentor will never give you a shortcut and that’s why I’m never going to give you exercises to do simple ones, but a great mentor will help streamline the process to your success. What took me 17 years to get here, what took Andrew Price five years, six years to get where he is, we can help streamline that process to you in under 12 months, in under a year. I’m watching these people in the Method progressing, Andrew, I’m really like, Okay. I’m looking at some of these guys, I’m like, they are halfway. They know half of what I know already after just four months.

ANDREW: They are 60-year-old women, never really done anything that we’ve done.

MIKE: I can’t believe they are so engaged.

ANDREW: That’s awesome.

MIKE: Because of the online model. Just because, guys, in the clinic you got to see multiple patients, we can’t spend the time literally to train you in the office on all these things. It would take every day for…

ANDREW: That’s a big component there, everyday all day.

MIKE: Yeah but we are able to deliver that in the online MoveU Method, which is why we’re so passionate about this program. Mic drop?

ANDREW: Mic drop. You’re solid, man.

MIKE: So guys, that’s it. That’s the process, guys. You’ll hear at the end of it how to get into the method. We personally believe in it so much. We think everybody should go through it, but the people in pain are the most motivated to go through it right now, so those are the people we’re working with and the results always work. It always works.

ANDREW: Thanks for listening.

MIKE: Thanks for listening. Sorry for belittling one person out there. We care about you, guys. We love you, guys. We want nothing but the best and that’s us just delivering the unfiltered truth to you, which might feel like a gut shot right now. It’s meant to save you time and frustration in the long run. That’s why we’re doing this. Until next time, later.

ANDREW: Later.

OUTRO: Take control of your back pain today. Go to, register for the free live webinar. Learn the three-step method that stops pain and get back to the life you love. Follow us on Instagram @moveu_official and on Facebook at MoveU. Guys, share this podcast, Instagram with somebody who you know can benefit from it. As always, thank you for your support. We love you guys. If you love the podcast and think we’re doing a great job, please take a second and write us a review on iTunes. I want to end with saying something important to you. We acknowledge you as somebody who demands a life of excellence and never settles for mediocracy. Mic drop.

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