The Deceptively Simple Way To Improve Mobility And Feel Better In Your Body...
(In Just 30 Minutes A Day)
If you've ever felt like you're spinning your wheels when it comes to improving flexibility and mobility, then this page could change everything. You'll learn the real science of how to gain more range of motion, how to reduce aches and pains, and how to find more comfort in your body (AND specific practices you can start using today).
Hi there! If you're reading this,
Of course you want to improve your mobility and flexibility.
If you could do that, you'd feel more vibrant and capable. You'd be able to live more of the life you want.
But it's discouraging to try stretching, foam rolling, and mobility drills without making any lasting progress. The improvements are short-term, and the next morning it feels like you're back to Square One.
And when you look for answers online, you end up with 27 different tabs open, all telling you different things.
If we're being really honest...it's damn time consuming to sift through everything out there and try it out for yourself.
I tried it for years, and it gave me nothing but frustration. But some people break free from this cycle and see major changes in their quality of life...
"After years of stretching, releasing and opening, I still had such limited mobility in certain areas of my body. I couldn’t understand why...I figured I’d overstretched from all the yoga, and I felt a little betrayed by my practice.
Now I get it--that there were plenty of places in my body where I didn’t even have neural pathways established!
Your program is definitely unlike anything I’ve ever done, and I’ve worked with quite a few trainers and yoga teachers in the past. It’s the prehabilitation that I should have had before getting in over my head and dealing subsequently with chronic pain and the frustration of feeling stuck on a plateau." - Erika
"I was struggling with chronic pain which had snowballed into an identity crisis and sapped my energy and self-confidence.
I thought I knew what mindful movement was since I've been practicing yoga & Pilates for 20 years.
You helped me use movement and awareness to figure out what things - in my body, my mind and my life - I needed to focus on....I am feeling amazing! My body has let go of even more tension. I am feeling so much more flexible and capable." - Lauren
"I struggled with a lot...I had been in pain for so long that I had become incredibly depressed. I believed that I may never be whole again to do all of the things I love.
All of these areas of my body and mind are getting increasingly better every day!
Each day I grow increasingly more ecstatic that I am able to doing things with my knee and body all together I didn't believe deep down I would be able to do again. My confidence is growing every day! " - James Swantko
I've seen people like Erika, Lauren, and James find newfound ease in their bodies with this deceptively simple approach.
I'll walk you through it below, but the first step is to really understand what you're up against...
Here Are Four "Strategies" That Don'T Work (And The Reasons Why)
Which ones have you tried before?
1. Pushing Into Pain.
"No Pain, No Gain," right? It's a staple of the fitness industry, and it seems to creep into rehab and therapy a frightening amount too. But the thing is, when you push into pain, you're actually reinforcing the same bad habits that led you to feel stiff and achy in the first place. We'll talk more about the science behind that down below, but in a nutshell: pushing into pain only causes more tension. That feeling of tension is a natural protective mechanism controlled by your nervous system.
2. Endless Stretching.
Through hours of endless stretching you'll be loose, but you'll have no control over that range of motion. Flexibility without the control of strength and stability just sets you up for joint injuries. For flexibility to be truly useful we need to teach the body how to use it. We need to develop strength throughout our full range of motion, or else we're using limb noodles to move, and you can guess where that'll lead.
3. Focusing On Just The Tight Area (AKA Symptoms, NOT CAUSES).
When something feels tight or sore, the natural response for many people is to focus on releasing just that particular spot. But in the body everything is connected from head to toe. If something is out of balance, it can often present itself as tension in other areas of the body. Things like stiff ankles can be the culprits for knee pain. Shoulder tension is a common cause of neck pain. Even a lack of mobility in the toes can trigger low back pain and tension. If you want to make lasting progress, you need to make sure that the whole of your body is in balance.
4. Foam Rolling And Passive Solutions.
Foam rolling can feel great, but have you ever noticed how the next day you can end up right back where you started? Sure, it may feel good at the time, but if you aren't getting progressively better, there's a problem here. The reason these approaches miss the mark that they don't create any real, lasting change to your body. It's a short term solution for a long term problem. True mobility is a result of gradual adaptation of your connective tissues. And that takes two things: actively using your body, and time.
The big problem with these four strategies is that they don't look at the whole body as a complex system. These "conventional wisdom" practices make us feel like Sisyphus...we get the rock to the top of the hill, but we constantly end up right back where we started.
If I can be blunt...most approaches to mobility treat your body like a hunk of meat. If something feels tight, the idea is to smash it with a foam roller (or lacrosse ball) and then stretch it into the shape you want. That works fine for steaks, but not for bodies.
See, your body is so much more than a bag of muscles. Instead of focusing on the symptoms of tension, for lasting mobility and flexibility we need to get to the root cause. So instead of focusing on what not to do, it's helpful to understand...
The Most Important Rule Of The Body
(And Three Specific Ways To USE IT)
I'd like to introduce you to the most important rule of the body, the SAID Principle. SAID stands for Specific Adaptation to Imposed Demand. It’s the idea that your body is constantly changing and adapting in very specific ways based on what it’s coming up against, for example:
- You fatigue your muscles and stimulate tissue adaptation.
- You eat plenty of healthy fats and trigger beneficial hormonal responses.
- You meditate and create new neural pathways.
The things you do with your body shape it on a cellular level. But the SAID principle extends beyond that. It takes into account the big picture context of your life, both your behaviors and the habitats you put your body in each and every day.
So if you want to get your body feeling looser, you have to examine this big picture. Our bodies and minds are in an ever-changing, adaptive relationship with the world around us. And within that dynamic we have three key areas we can explore: the “neuro,” the “physio,” the and the “eco." Each offers us a way to improve our mobility and sense of ease.
1. The Neuro
It’s undeniable that a big part of your tension stems from the nervous system. It puts the brakes on movements that it views as dangerous. The nervous system is looking out for us, and it doesn’t care whether or not we can do the splits. It cares about survival.
The mistake people commonly make is to start by stretching things that feel tight. This is only playing tug-of-war with your body, adding tension to an already over-tensed system. The nervous system views this as potentially dangerous, and it locks down range of motion even more by contracting the muscles.
The first step to take here is intentionally downshifting. You need to reduce as much baseline tension as possible so that you can start your mobility and flexibility journey with a clean slate.
Your nervous system loves safety, function, and variety.
If we want to improve its performance, we can begin by exploring these neuro-cravings, starting with safety.
Somatic educators have been using a practice called Constructive Resting Position (or CRP) for decades to effectively hit “reset” on the nervous system.
It’s a fantastic way to begin to cultivate awareness in the body, tuning in to that sensory language.
A daily practice of CRP (shown here) is the simplest way to reduce neural stress and help you get back to baseline.
When starting out, set a timer for 10 minutes and let yourself sink into the floor as much as possible. After you've addressed the "neuro" side of the equation you'll need to address...
2. The Physio
It can be confusing to think of how to "train" mobility and flexibility. But it doesn't have to be. Just think back to the SAID Principle, Specific Adaptation to Imposed Demand.
Let’s use a couple of examples here to demonstrate. You don’t train for sprints by running 10k at a time. You don’t do pushups to improve your squat. You sprint, and you squat.
Of course other things come into play, but in general our bodies get good at the things we do with them most frequently and consistently. There’s a bit of transfer between strength skills, but specificity is key.
Mobility is no different from any other element of training.
You don’t improve your shoulder range of motion by emphasizing your ankles. And if you want to improve your hip flexibility and mobility, then you need to specifically train your hips.
The most effective way to do this is through a practice called Controlled Articular Rotations, developed by sport specialist chiropractor and mobility specialist, Dr. Andreo Spina.
Here’s a general rule of thumb: if it’s able to move, move it as much as it’s able as frequently as you’re able.
In this video you'll see an example of Controlled Articular Rotations (or CARs).
Go through 3-5 slow, controlled rotations of each joint in the body each and every day, and you'll be amazed at the improvements you see in your flexibility and mobility. This should only take you about 15 minutes.
And once you have the "neuro" and "physio" practices in place, it's time to look at...
3. The Eco
Take a look at your current environment and habits. Do you spend much time outside? Are you trapped in a chair for the bulk of your waking hours? Do you encounter much variety in the surfaces you walk on?
These things matter (a lot more than we think).
When we put our bodies in rigid, unchanging environments, they become rigid and unchanging. One of the easiest way to bring more mobility to your body is to intentionally change up your environment.
We can talk about specific techniques, sequencing, and programming, but the truth is, if you want to move better, you need to rest better. Exercise and rest are two sides of the same coin, but few people really address rest and leisure.
Just like any instrument, your body needs to be tuned from time to time. Luckily it has its own built-in tuner. Or it did, until we decided to spend our entire waking life in a chair.
Something as simple as sitting on the floor can be just the change we need.
Floor sitting requires no additional time in your day and no extra equipment (at most you might want a rolled up towel or pillow for added support). I often tell my students it feels like the world's most effective mobility hack because all you need is a change of position for the things you’d do anyway (reading, eating, watching Netflix, etc).
Floor sitting integrates seamlessly into your time outside the gym for great benefit to your flexibility and mobility.
The following five resting positions are often called “archetypal postures” because they’re seen in cultures across the globe. These are the basic shapes humans have been making for thousands and thousands of years.
And you can bring them back into your day-to-day life to make big changes with very little effort. They are:
- Long sitting
- Side sitting
(And if you aren't familiar with any, you can see examples of them right here)
Integrating these resting positions into your day goes a long way in terms of changing up your habitual patterns and postures. Simply spend an extra 30 minutes each day on the floor, doing the things you'd normally do. Gravity does the work for you as your body adapts to this new demand (the SAID Principle once again).
The Deceptively Simple Approach
If you want to make sustainable, lasting changes in your mobility and flexibility, it can be as simple as this. You simply have to reduce excess tension, create healthy joints, and change your habitual patterns.
You can do it with a daily practice of:
- Constructive Resting Position (about 10 minutes)
- Controlled Articular Rotations, 3-5 times for each joint (around 15 minutes)
- Spend 30 minutes of your typical day sitting on the floor (no extra time needed)
This mobility approach is simple in theory. In fact you can get started right now. And if you stick with it, you'll see results...
"The practice contained movements that allowed me to see clearly what was going on so I could move better AND gave me a way to help sooth the crankiness. What I love most about this work is that it continues to unfold and give me more the longer I work with it. I incorporate pieces of the practice into my life every day." - Kit
"I struggled with limited mobility in my knees after taking a fall on both of them on my sidewalk. I could walk without pain, but kneeling & squatting wasn't happening.
My whole life is different!
My awareness of how I do things & move my body has grown 110%! I thought I was aware of how I lived in my body, but I was missing so many important parts. I'm happy to report my knees have more mobility & less pain, that's a big deal to me!!" - Pam
"Not only were the movements easier on my body, they provided results with much less time. Amazing what can happen when you are taught how and why the body works and reacts. **Mind officially blown!!**" - Nate
But This is just the beginning...
If you'd like an even deeper understanding of the mind-body system along with greater self-awareness and direction, I encourage you to apply for a complimentary Insight Coaching Call. Together we'll identify the specific factors holding you back and develop a personalized plan of action so that you can start living the life you want.
What Others Are Saying About This Approach...
Chandler shares his vast knowledge of movement, somatics & play in such a way that made me realize that I'm much more capable than I thought...it's changed my whole lifestyle for the better! He's an amazing coach, I will forever be grateful to him." - Pamella
"I've never had more fun, gotten better results, or felt this good so quickly in my whole life...my mobility has skyrocketed, I recover faster, and I'm running and jumping around like a kid again.
Chandler's knowledge, encouragement, & passion are top notch. I'd recommend him to anyone looking to gain confidence & strength in their own bodies.
Man or woman, young or old, Chandler will get you where you want to be." - Zach Franke
"I just wanted you to know that working with you gave helped me find the confidence I had lost and the desire to take control of my physical life back." - Melissa
"The improvement I've made has been quite profound...I have significantly less aches and pains now, and have a lot more range of motion in all my joints. I've never experienced such a transformation in all my life in such a short period of time." - Pierre
"What works? Pretty much all of it...I don't know how anyone who has had major joint surgery recovers normal function with just routine physical therapy. You are worth your weight in gold." - Laura
"I can't help but share my excitement and enthusiasm that being a part of your program has offered me. It's like the blinders have come off, and now I see the blueprint." - Carlee