How to improve flexibility without stretching

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Go check it out. You'll love it. Now onto the podcast. You're listening to the Restoring Human Movement podcast, where movement experts discuss the latest evidence-based practices to help you and your clients move with mastery. And now, your host, Dr. Sebastian Gonzales. Hey everyone, this is your host, Sebastian, with the Restoring Human Movement podcast. Thanks for joining the Movement Movement. This is your first time in the show. Welcome. You've missed a lot of episodes in the past. I know I keep saying around 250, but I really don't know anymore. There's been so many of them and there's so many great topics in the past, great interviews surrounding human movement, feeling good, rehabilitation, some of the industry experts with low back and hips and nerves and all the stuff that you guys probably care about. If this is your first time in the show, then just know this show is very lay public friendly. It's not intended to be very complicated, but also very informative because sometimes more is just more, as Dan John says. More information is not always better, at least for the end user. And so we try to keep things simple for a reason. But if you ever do want to get more complicated, we do have the premium podcast for all you clinicians out there too. You just scroll all the way down and check it out there. Today, we're going to cover how to improve flexibility without stretching. I know, I had to pause for it because it's like, I thought you had to stretch. No, you don't have to stretch to improve flexibility. And actually, there's a few forms of stretching that actually, we might not get into it too much today, but some of them are just proven time after time to be not extremely useful for athletes. It actually robs you of power. It robs you of some speed. And it's the one that most people typically do. Now, obviously, there's a time and place for types of stretching and stretching in general. But if you're looking to improve long lasting mobility, or long lasting, the feeling of being flexible, doing stretches, in my opinion, is kind of not very useful. It's like a waste of people's most most people's time, they can pick up some low hanging fruit, a lot of different ways and improve their mobility within usually just a couple minutes. And then they have to do a little bit hard work over the course of time. So let me start with telling you some of some of the ways that we will address flexibility today of certain groups, like hamstrings, adductors, shoulder, like reaching overhead, low back, we'll say flexibility of meaning stiffness to the low back when bending forward, or backwards, actually, to power for either of them, and then hip flexors. So keep in mind, again, this is, as I always tell everybody when they email us or, or call us, it's like, well, in that, in that podcast, or in that YouTube video, you said that this is good for that. Well, yeah, in a lot of circumstances, but not everybody's. And so improving hamstring flexibility, this the way I might suggest today, is good for some people, but actually, it'll make some other people feel worse. And doesn't necessarily mean that they can't improve, it just means that everybody's different. And that's okay. Like, this is a very narrow conversation that I'm going to have today, or discussion I'm going to have today, that addresses a certain type of person, older people, people in different sports, people from different walks of life, people who have had like chronic tightness for a long period of time, where they were born with it, or whatever you like, these are all different situations. And if you do have a unique situation, reach out to us. You can always reach out to us, info at p2sportscare.com. We can always help you virtually or in person.

I've seen a lot of people virtually, and it's worked out really well. And we can prescribe exercises and show you with good coaching how to do them. Good coaching is mainly what gets results. So the first thing to realize about flexibility is that if you guys have not gone through already, the idea of flexibility versus mobility, that's maybe a good starting point. I'll give you a good example of this. Or I'll give you, let's talk about flexibility versus mobility just for a moment. Flexibility is the ability to move a joint through range. Mobility is the ability to move a joint through range with control of the range. And so a lot of time, I know I grew up playing baseball, and so we do this partnered hamstring stretch, where your partner would push you through hamstring stretching range, which is basically hip range and knee range and so on. But does it carry over? Does it stay?

Mobility is the ability to move through that range on your own without your partner, which is probably what you're going to want if you're a rock climber or a gymnast or a ballerina. Like, you want to be able to control it. Like, it's all cool if you're a paper doll and people position you. I mean, I've seen puppet shows before they get positioned, but that doesn't mean the person has any control or finesse over the movement at all. So most people, when they say flexibility, they're actually looking for mobility. They're looking to feel better, but also have control through the range too. I know a lot of people that are looking for flexibility, they are usually looking for it because they feel tight. Okay. So let me regress a little bit into that, the feeling of tight versus being tight. So we've seen it over and over again in our clinic when people come in and say what their hamstrings are like, well, it feels like it's tight or their, or their, or their quad or hip flexor. It feels like it's tight. Okay. Can you touch your toes? Well, yeah, I can. Yeah. They touch, they put their palms to the floor. Well, what do you mean you feel tight? Like it looks fine.

Well, it feels tight. Okay. Well, there's a difference of feeling tight in being tight. Okay. Hip range of motion, knee range of motion, hamstring range of motion is technically normal in you. And it doesn't mean you can't feel tight, but just know that feeling tight versus being tight are different animals. Because if you do stuff to increase your range of motion, it doesn't mean it'll change the way you feel like feeling is it's an experience. It's an emotion, or I guess it's not an emotion. It's a, it's an experience. It's not a qualifiable range that we can measure and so on. We have people sometimes who come in and say their quad feels tight, their hip flexors feel tight. And then when put through, when asked to do a certain movement, like heel to butt, they have no problems whatsoever. And a lot of times in the side that they say they feel tight in, they actually have better range of motion than the other side because they've been spending time stretching it out. So just know that the difference of feeling tight and being tight are different. And if you're looking to improve the way you feel, you might not seek more range of motion. Okay. Also as a precursor step, I did do another podcast on the, the, um, mobility, stability, strength continuum, which is a good starting point for everyone to baseline understand because the body shares, it shares load. Uh, it shares, um, it shares effort and load that experiences through gravity, through hitting a baseball, through weightlifting, uh, through various joints. And some joints have better ability to do their job. If they're put into a better position, if they're not able to do their job, then they will share the load with other areas, which will make them get tight or feel tight. Okay. And so a good example of this is if your hips aren't working well, your glutes aren't working well, uh, then you will probably feel tight in your hamstrings and they might actually be tight as well. So as you go through and address the missing link, things will naturally improve. And so when I go through some of these examples of things to do, I'll be addressing it a little bit in that front, like the mobility, stability type of continuum, but also to, I'll, I'll be addressing what we call threats. And so threats are pretty simple. Um, if you had like to say a low back disc herniation, you would not be able to bend forward probably most people. And the hamstrings would feel tight. Your hip range of motion would be definitely affected.

And in that case, it's not necessarily, um, the hamstrings fall or the hips fall. It's the problem. The problem is if you bend forward further, you're going to feel more pain. And so there's a threat involved. And so reducing threat or improving stabilization can dramatically improve the range of motion and the way you feel of whatever area we're talking about. In this example, reducing the sensitivity of the low back disc can dramatically improve hamstring, hamstring flexibility. In fact, we've seen people, uh, increase their range of bending forward by six inches, um, be able to touch their, like when first they start at their knees, they can touch their toes within about a two, three minute period of time. Uh, it, it doesn't tend to stick unless you do other things, but that's just how quickly flexibility can improve without actually stretching. So let's go down that route. First, we'll talk about the hamstrings because we're already there. Uh, hamstring flexibility for many people, uh, they, people kind of blame it on the idea of they sit too much and their knees are always bent and their hips are always flexed and their hamstrings are working over time. And they might've heard something called the, uh, uh, lower cross syndrome. Um, most of the time, the easiest thing to do is just reverse the things that make your body feel tight, or in this case, the hamstrings feeling tight.

So if sitting for a long time makes your hamstrings feel tight, I would classify that as like a generally rounded position. We call it a flexed position. And so if you kind of look at someone from a side profile, they're generally kind of curled up like a lima bean. And so one of the easiest things to do, and this goes for a lot of different joints is just, huh, or let's just not say joints. Let's just say, uh, areas of concern. Well, my hamstrings feel tight when I'm sitting a lot or when I'm rounded. So why don't I just do the opposite? I mean, it sounds so silly. It sounds so simple that why would it work? But you'd be surprised how much it works. Uh, I think the body seeks, uh, like a homeostasis. It seeks, uh, some exposure to both rounding and extending. It seeks a little bit more of cardiovascular versus weight training. It seeks a little bit more of a sitting versus standing. It seeks the opposite. If it's speaking out to you, it might be seeking the opposite. And so with hamstring flexibility, one of the easiest things to do, and you guys can try this at home if you want, if your hamstrings feel tight right now, by the way, you should be examined by a medical professional. I can't, I can't not say that. Um, go ahead and lie on your belly and, and just arch your, arch your back and extend your hips a little bit. I think everybody's found the experience that when they do things like hip flexor stretches, sometimes your hamstrings feel better. And so laying on your belly and just kind of doing some cobras, like some yoga cobras or some up dogs might actually help out with improving your hamstring flexibility. Usually I have people do, you know, uh, about spend about five minutes, take some time, drink some coffee, land your belly, do some more, land your belly, drink some coffee, do some more, you know, just do a little bit here and there. And so what we're trying to do is slide the person's scale from the rounded part of the scale being more so in the, throughout their day to a little bit less. We're not trying to make it so they avoid the rounding. We're trying to make it so they're just a little bit more exposure to extension. So movement exposure. And so by extending a little bit, they might actually find that when they stand up, they can actually bend forward more so. And it's astounding when it happens that way. And you're like, what the hell? It doesn't make any sense. Well, it does it. And when you consider the things that bother you, um, or bothers the hamstring or affects the hamstrings feeling or the actual decrease in range of motion, if rounding makes it happen, then do the opposite. Walking can help out for these people as well. Cause it's an extension based activity. It's really simple when you think of it that way. Uh, or maybe even hip flexor stretches will help this person as well. And so normally when people do this and they find a change, normally this add a little bit throughout their day is all, and that's it. Uh, at least as a starting point, typically. Yeah. So I mentioned this as a starting point for people because, uh, I don't like to treat people's bodies like coat hangers. I don't like them to, Hey, you bend forward a lot.

Let's just bend backwards or vice versa. I think putting a little bit of resiliency in them is actually helpful. And I think building a little bit of strength within the hips, a little stability in the torso, um, lunging every once in a while, squatting every once in a while, hanging from a tree. Like these are things that help the, the musculature and the soft tissues of your body do some work and it'll help out to stabilize these areas. So you can actually, uh, sit longer without really having hamstring tightness or flexibility issues and going backwards into the joint by joint approach, which by the way, if you're wondering, what is he talking about? Just go back and listen to that podcast before you finish this one and then come back again. Cause I explain it in full detail.

I think it's another 30, 40 minute podcast, uh, definitely worth your time. It'll, it'll open your eyes to a lot of things. So you might have to build some supports to keep things at bay. Now, the next one we can address is the adductors. So the adductor flexibility is, I remember I was asked this one time, um, someone was interviewing me and they said, uh, well, how do I stretch my adductors? They always feel tight. And I said, squat. And they said, no, how, what should I do? Should I, should I do a hit, uh, adductor stretch? And I said, no, squat, squat, deep, deep squats. Not with a lot of weight, just slow and low is the rule, you know, go on to like, they have these yoga pillows. I think what they're called, they're like beans. Like you find them at target. Like they're like really low, like almost like you were going to eat at a very low table. That's like your seat.

Uh, I guess it'd be like a piano stool for, uh, some people. And the rule is slow and low and in control. And they said, no, uh, what do I do to stretch my adductors? And I said, squat. They didn't like my answer because people tend to have this idea that they need to stretch the things that feel tight or they have a lack of range of motion. That's, it's not always correct. It's actually quite often it's incorrect. Uh, and, and I don't want to pretend to be a no at all or say there's only one way to do it because there's not. But most of the time what we find in our clinic is people need to do a little bit of not what they're doing. And so slow and low, uh, deep squats and even five to 10 of them is enough for a lot of people. It lengthens the muscle as you go through the deep range. Okay. So it lengthens the muscle as you go through deep range, meaning that their body going slow and low, it not only provides that lengthening that you're looking for, but it provides the control that we need to, uh, to keep it static stretching. It's typical flexibility programs that I've seen. You know, I kind of use the analogy that they're like a house of cards. It's all good until the wind blows or until you experience some turbulence. And so you'll feel fine and flexible until all of a sudden you have to sit a little bit, which is a little bit of wind and it knocks your house of cards over. You have to add a little bit of glue to the situation and doing something like deep squats, slow, low, and in control can help out with improving your adductor, uh, the way your adductors feel. Uh, most people will stand up after about 10 to 20 of them and say, well, that feels pretty good. Like my adductor feels good now. Um, also too, it helps address that mobility stability thing I talked about there. Um, it'll help the glutes work better. It puts the glutes into a lengthened position, which can help out with loading them. It'll make it so they actually acquire a little bit of a workload. And so if you get the glutes to work, I've always said the glutes are like the fountain of youth. Ponce de Leon has been looking for his glutes all the time. He didn't know they're right behind him. And so that fountain of youth is right behind you. And so if you start to actually use your glutes to some degree, not even with heavy weights, I need to make sure to mention that again. I, we don't need heavy weights to feel good. Um, you might be surprised how you feel.

So it'll get the hips working well. So the adductors don't have to work so much. And so it removes threat. The next one we're going to go to is shoulder flexion. So reaching overhead, just reaching straight overhead. Some people say, Oh, I can't, you can't do it. Like it feels like it's painful or sticky or restricted. Uh, now this is a little bit more of a complicated one because it could come from some threat. We found a lot of people over the years that have a lack of shoulder range of motion overhead. Typically, a lot of it is actually referred from the neck too, even in the absence of really any neck pain or even stiffness. I've found multiple cases like this where we address the neck within a couple of weeks, the shoulder range of motion dramatically increases and we haven't done anything for the shoulder. And so there is the possibility that something real simple like walking, which is an extension based activity for the mid back. It helps out to settle the neck down.

It might just improve your shoulder range of motion too, after a nice 30 minute walk. We don't know. Um, but a lot of times it can be from that threat, which is a disc herniation of the neck. It can be from just overactivity of the neck, uh, or it can be from things like pinch nerves and so on. It could be from a bunch of things up there. Uh, however, um, usually something that people can do at least a bare minimum is that doing, doing the opposite might be helpful. And as I mentioned before with the, uh, hamstring flexibility, sitting might increase problems in the, which is a rounded thing. We also find that people's shoulders are forward very often as well.

Um, like you sit, reach forward, you drive and sit and forward. Um, most people don't really bring their arms behind their back or reach behind their back other when they're going to go number two, really too much throughout the day at all. Uh, for some people it actually hurts. And, and obviously you should be checked out by a medical professional if you're going to try anything. Um, but something simply like stretching like your arms behind your back. Um, I like there's a yoga position. I think it's called a tabletop or a, um, maybe they call it a quadruped. I'm not quite sure, but basically you're not, you start on your back, like you're doing a bridge and you put your hands and feet on the ground and then you put your hips to the ceiling. And so your shoulders are relatively being stretched behind you. Uh, for most people it feels fine. It's just really hard to get all the way up to a flat, uh, uh, spine or like hips fully extended position. But if you get good range of motion through the hips, it'll drag your shoulders in both of them into extension at that time, which then I just tell people to go for reps. We're just going to rep out the shoulder into extension as long as it doesn't bother them and it just feels stretchy. And it's a really active way to get shoulder extension through mobility, not necessarily flexibility. It's going to feel stretchy. But again, if you have to go through the range yourself, you will acquire some control. Okay. Normally I just take people through this until their butt cheeks feel like they're tired, which is a really good starting point, which might take a minute or so. Um, and then they go up and check their shoulder range motion again. And they're like, Oh my God, it actually feels better. Like I feel like I'm reaching overhead now. Like it's crazy when it does happen that way, but it doesn't always because, uh, again, it could be from other parts of the body, like the neck and so on. Um, but yeah, that's, that's another simple one to do. Uh, and it's an easy way to look at things is if you just do the opposite of what bothers you, you might be surprised what actually happens there. Now, the next one we can cover is low back, uh, in flexibility, we'll call it. Most people qualify. This is just some stiffness.

They don't feel like they have the range anymore, but their back, uh, which by the way is, uh, it's being, it's an interesting one again, cause the low back is an area of stability requirements based upon the mobility stability model. And most people respond really well to D they decrease the low back stiffness and increase the flexibility. If they just build stiffness around the back. Um, that's been shown through, uh, some of McGill's work, I believe. And if you improve the way the hips work to the bond sockets surrounding the area, you actually improve some of your low back stiffness or range of motion as well. And so one thing that we like to do is help the low back not work so much and improve its mobility by actually improving the way the hips work. And as I mentioned before, Ponce de Leon didn't know that the fountain of youth was right behind him. We like to do things like glute primers. Um, not a lot of you have probably tried glute primers and you've done glute exercises before and have had, uh, probably good results, but not lasting results. The way I kind of see these is that usually this exercise, one of these exercises like clamshells, by the way, clamshells are very low level, uh, glute priming exercise. I don't love them. Um, I call them Jane Fonda's because you're just kind of there. And if she's able to talk to you on a camera, she's not working that hard. Um, and so usually people have to, um, think about breathing with things. If they're going to do something challenging, um, breathing will help keep the heart rate down and it'll help keep the blood pressure down as well. But yeah, almost have to challenge these areas to get the area to acquire what you want to keep. And so if you're trying to prime the glutes up and get them working again, sometimes you have to challenge and earn things. And so you can do them with basic floor exercises like banded bridges, um, glute bridges, cook, hip lifts, single leg bridges, um, clamshells. You can even do it to clamshells with bands or so many different ways to do it.

Hip thrusters. Um, but you should feel the butt cheeks start to, Ooh, man, I can feel those things working. Like that's what you're looking for. If you were to try to reduce your low back stiffness, nobody should have low back stiffness while doing these exercises. And that's where good coaching does come in. Um, we've had a lot of people that we've done this before when they come in for low back stiffness and immobility. But at the same time, we don't give these exercises unless they feel it mainly in the butt cheeks. Like they shouldn't feel it in the hip flexor or the butt cheek or ankle or shoulder blade or any, any weird, weird area. They should feel butt cheeks. Even the hamstrings are a little bit more of a, Hmm, that's interesting. Maybe I need to coach this a little bit better with this person. Anyways, uh, we get people to the point where they really got the butt cheeks really burning good. Then we haven't checked their back again. Um, and again, this can be done with a very variety of different exercises. Most of the time people just have the volume wrong. They're like, well, I did 10 sets or 10 reps of three and that's all I was told to do. Well, do you feel challenged? No, then, then do more, you know? So it's, it's a dosage effect problem. It's an intensity problem. Um, and if you feel uncomfortable doing it, you, to that intensity, you should have someone wash you. That's the basics of it. All right. But if a lot of you have tried this before, maybe consider doing a little bit more intensity and then check to see how your back feels.

You might notice it actually loosens itself up, even though you really didn't do anything to it. It's amazing how it works. Again, the glutes are the, um, found the youth for the shoulder area, actually the shoulder blade or the neck and the shoulder, the shoulder blade is the fountain youth I'd probably say. And so, um, we didn't include anything on this podcast that have primed those babies up, but those things are very helpful as well. Next. So let's get onto the hip flexor because the hip flexor is one that a lot of times people will, uh, I've seen books on blaming the psoas. Uh, I don't think the psoas has anything wrong with it. It's just trying to help out. Okay. Limit, limitations of, uh, hip flexor movement are, they, they do happen. Um, people will notice that their hip does not extend as far as it could. They may have even told by their therapist or doctor that their hip flexor is limited, but checking the range and comparing it to the side is definitely needed because if it's normal for you, you'll probably see it on the other side too. Um, so the hip flexor, if you're stretching it a lot in your hip range improves, but it never really stays, you might consider number one, what's the threat? Have I reduced the threat? And why did the hip flexor start work? Keep working so hard. Or what is it trying to help out for? It might be, it might be easier just to go through something like a hip exercise, like a, uh, glute bridge. Like I just mentioned before, where you actually stretch the hips, hip flexor on the front side while the glutes are doing the workload on the backside. And so normally people will get better benefit from something like that than a typical hip flexor stretch over the longterm. Again, there's nothing wrong with doing some of these stretches for short term success, but it won't stay in most people's cases. You have to do something a little bit more challenging and then also build a little bit of strength around the air as it might need it based upon the mobility, stability area, uh, continue continuum. Most people need support in the low back, uh, not a brace, but you know, some core isometric core exercise. They need the hips to work, mainly the glutes, the shoulder blades to work. Um, and, uh, they need them in back to extend. Uh, they need to be made back to rotate. They need some movement in some areas too. So one of the easy things I had people do for hip flexor tightness is I just haven't gone to what I called like a frog pose and fog breathing.

Now there's, um, when I named these, these things, uh, I'm aware there's other things, name those out in the wild as well with frogs. I don't need, I don't talk about like some aggressive frog pose. I'm just talking about child's pose is a little bit more of like knees together. Frog's pose is like extremely out. It should just be a comfortable wider knee position is all than child's pose is all. And a lot of times bringing your elbows back to your knees and putting your knees or feet into a position that doesn't bother the hip flexors is ideal. It should feel like there's nothing actually going on at all.

And then you just breathe from your belly into your thighs and you'll notice that it does feel a little stretchy in there, but in a good way, it should feel stretchy on the backside of your body. And then you just hang on this position for a minute or two and then test your hip flexors out again. This is one that actually it's surprising when it works for people because you're like, well, I didn't do anything to stretch hip flexor. I thought I was supposed to be extending my hip. Well, a lot of times people's hip flexors will bother them when they extend their hip like running and walking and dance and ballet. And so doing the opposite sometimes like rounding the whole body is surprisingly very helpful. Now, could we do this with something like a deep, slow, low control squat? We could. Yes. But this child's frogs pose breathing eliminates gravity from the situation and puts people into a more comfortable position where their body doesn't have to fight so darn hard if it is really sensitive. Um, but it's surprising. I know if you guys have had struggled with any of these areas, I want you to consider trying them. Obviously supervision and coaching is always best with these things. We do have YouTube videos on probably all of these things that I just said. Um, but we have probably 500 different YouTube videos. So go under our YouTube channel. Uh, you can search, uh, the search bar. Uh, YouTube is very search friendly, but I don't think people really know there's actually a search feature in there. So subscribe to the channel, use the search feature search, you know, glutes or shoulder or deep squat or cobras or hamstring flex, whatever you want, whatever we address in this podcast, uh, and see what you find. Uh, we coach them as well as we can in there. But, um, as I've mentioned many times on the YouTube channel and on podcasts is there's a good value of one-on-one coaching. There's nothing wrong with doing home exercises and like your quote unquote self care. It's a good starting point. I do the same thing. Um, I try to fix my own plumbing and I realized, shoot, I can't do this. And I'm struggling with things. If you're struggling with things, you need to ask for help and asking for help doesn't mean that you're giving up. It just means that you're asking for help because coaching, good coaching comes down to figuring out what you need to do and then giving you one suggestion to do it. And then once you're able to do that, then they would move on to the next thing. It's a progress and progress and regress process to eventually, to eventually get you out of doing these little small exercises.

Because I know probably a lot of you have been doing these therapy exercises for months to years and you're like, Oh, I just have to do them every day. You don't have to do them every day. You just never progressed out of them. And maybe it's because, um, you didn't go back to therapy, maybe because you never really went and you just watched YouTube videos or, uh, someone never progressed you out of them. Uh, maybe, maybe a different reason. Either way, good recovery from things like issues with hamstring flexibility. It might be affecting your life. Hip flexor, tightness, can't reach overhead, low back stiffness, hip flexor, tightness. All these things can, can be addressed. And typically I know that there's this whole thought about this. Well, I have a strain. Someone told me I'm a strain.

What do I do about the muscle itself? Well, uh, you could do isolate exercises if you want to, but generally speaking, if you didn't experience a bruise, when it happened, you didn't experience a tear, a large tear. Does that make sense? Okay. If you didn't experience a bruising, when, uh, when this actually, when this injury, quote unquote injury started, then you'd probably didn't experience a tear. Now you could have different muscular injuries, um, based upon, uh, what you're talking about or what you're experiencing, but there's grading of tears and grade twos and threes. And they'll be find on image. They'll be found on images, um, grade ones and stuff. It's actually, there's great. They graded, uh, delayed onset muscle soreness finally. And it's actually a type of muscle strain, but nobody goes to the doctor for it because we all know it's normal. And there's other range. There's, um, other types of strains, grade one strains, which can be addressed very simply, but also knowing that it's not a big, it's not a big deal. Uh, it's not a big problem to address. Uh, I know it can be painful and uncomfortable, but it's very easy to address. And as long as you get the idea of this muscle that's ripped and torn and frayed out of your head, it'll be a lot easier on you because then you might be open to loading areas or deep squats when actually hurt the adductor and so on.

So, um, I know a tangent conversation, but it's, it typically comes up when we're talking about musculature. So, uh, anyways, I hope that was helpful to everybody and, uh, subscribe to the podcast. Um, we have stuff coming out every other week at this point. I apologize. I had been doing it every week, but, uh, life got busy and I got a puppy and, um, yeah, life goes on. So I'm, I'm doing my best to keep up with fresh topics. Um, and I'll continue to give you a good free content on this, but if you ever do want some one-on-one advice, we are around, we do coach people virtually. We see people in person and I think we're a very, uh, we're in very honest office. Our coaches are very honest. We have all five star reviews on, on Google at this point.

Thank God. Um, yeah, we do a good job, I think. And so we'll help you find the program that you need. We'll customize it for you so you can do as much as you possibly can at home because there's no, no reason to go to someone forever. Um, you just need a little bit of help along the way. So I'll see you guys next time. Thanks for being part of the movement movement. Thank you.