Dr. Mitch Israel

05/25/2026

🚨 Hips Got You Feeling 70?

If your hips always feel stiff, tight, or hard to move this is a great drill to try.

A lot of hip mobility drills happen with the leg moving freely.

This one is different because your leg stays planted while your pelvis moves over the hip.

Level 1:
Fold into the hip and drive the knee into the ground to rotate the hips open

Level 2:
Same movement, but now lift the hips as you rotate for more glute and hip control

This doesn’t look like a ton of movement…
but don’t let it fool you.

Go for:
• 10 reps on level 1
• About half that on level 2

With each rep, try to fold deeper into the hip and create a stronger glute squeeze as you open up.

Afterwards, get up and see how your hips feel.

If they move smoother, looser, or less restricted…
you’re moving in the right direction.

👉 Follow for simple tips to move and feel younger

⚠️ All content is EDUCATIONAL (not medical advice). If you’re unsure if this will help you, DON’T be a hero and consult a local medical or movement professional.

05/22/2026

🚨 OMG Rib Flare. WTF?

Most people try to “fix” rib flare by just forcing their ribs down.

That usually doesn’t last.

You need to learn how to keep good rib positioning while your arms and legs move around it.

That’s what these progressions are training.

Level 1:
Overhead reaches while keeping the ribs stacked

Level 2:
Add load and maintain that same position

Level 3:
Add the legs and now your core really has to stabilize

The goal isn’t to flatten yourself into the floor.

It’s to control your ribs and pelvis while you move.

If your abs start shaking after 5-10 reps…
welcome to the club.

Afterwards, stand back up and see if your ribs stack more naturally.

⚠️ All content is EDUCATIONAL (not medical advice). If you’re unsure if this will help you, DON’T be a hero and consult a local medical or movement professional.

05/21/2026

🚨 Pinchy Squat?

If you feel a pinch in the front of your hip every time you squat…
there’s a good chance your hip internal rotation is limited.

Usually when you improve the range your hip is most limited in…
everything starts to move better.

That’s why this drill works so well before squatting.

• 10 controlled reps
• Gradually work deeper as it loosens up
• Stay around the edge of discomfort, not pain

Afterwards, recheck:
• Your hip rotation
• Your squat depth
• That pinching sensation

If your squat feels smoother and less restricted,
you’re moving in the right direction.

⚠️ All content is EDUCATIONAL (not medical advice). If you’re unsure if this will help you, DON’T be a hero and consult a local medical or movement professional.

05/20/2026

🚨 Tight Hip Flexors?

Tight muscles are a problem.

But stretching alone usually isn’t the solution.

If you want lasting change, you have to improve how the area moves and then train your body to keep that range.

That’s where the SYMYO Method comes in:

Reduce - Hip Flexor Stretch
Restore - Half-Kneeling Hip Extensions
Reinforce - Hip Flexor Eccentrics

Each step builds on the next.

You open things up, improve movement, then strengthen that range so your body can adapt.

That’s how you make progress that lasts.

⚠️ All content is EDUCATIONAL (not medical advice). If you’re unsure if this will help you, DON’T be a hero and consult a local medical or movement professional.

05/19/2026

🚨Stop Training Your Core Like It’s 1997

Crunches and sit-ups aren’t bad exercises.

They’re just mostly ab exercises.

Your core is NOT your abs and it does a lot more than bend your spine.

It has to:
• Create movement
• Resist movement
• Transfer force

This variation mainly trains your ability to resist movement while your arms and legs move around it.

That’s why this feels completely different than crunches.

Your torso has to stay stable while everything else moves.

Slow it down and it gets hard fast.

Try:
• 5 slow reps each side
• 3-5 second lowers
• Keep your ribs down the whole time

A stronger core isn’t just about feeling your abs burn.
It’s about building stability and control that actually carries over to real movement.

⚠️ All content is EDUCATIONAL (not medical advice). If you’re unsure if this will help you, DON’T be a hero and consult a local medical or movement professional.

05/15/2026

🚨 Tight Hamstrings?

Most people stretch their hamstrings…
but never do the work that makes it last.

That’s why they keep feeling tight.

This is one example of the SYMYO Method:

Reduce - Seated Hamstring Stretch
Restore - Standing Hip Hinges
Reinforce - KB/DB RDLs

First you open the range.
Then you use it.

That’s how you actually make progress that lasts.

⚠️ All content is EDUCATIONAL (not medical advice). If you’re unsure if this will help you, DON’T be a hero and consult a local medical or movement professional.

05/13/2026

🚨Tight Hips?

If one hip always feels stiffer than the other…
this is one of my favorite ways to open it up.

This move targets the posterior hip capsule
which is a common area that gets restricted and makes the hips feel “stuck.”

Level 1:
Hold the stretch and sink into the position

Level 2:
Add the airplane movement by driving the knee into the ground and rotating the hips open

That second part is important.

You’re not just stretching the hip…
you’re teaching your body to control the new range too.

Run 5-6 reps each side and then recheck your movement afterward.

If the hip feels smoother and less restricted,
you’re moving in the right direction.

⚠️ All content is EDUCATIONAL (not medical advice). If you’re unsure if this will help you, DON’T be a hero and consult a local medical or movement professional.

05/12/2026

05/11/2026

🚨 Pinchy Squat?

If your squats feel stiff, tight, or awkward…

your hips probably aren’t ready to squat yet.

That’s why movement primers matter.

It’s always smart to prime your body for the movements you’re about to load up.

These drills help open up the hips, improve positioning, and prepare your body to squat more comfortably.

Movement Primers: Squat Edition
1. Frog Rocking
2. 90/90 Hinge Transitions
3. Deep Squat Rocking

Try these before your next squat day and let me know how your hips feel during and afterward!

⚠️ All content is EDUCATIONAL (not medical advice). If you’re unsure if this will help you, DON’T be a hero and consult a local medical or movement professional.

05/08/2026

05/08/2026

This towel can help unlock your shoulder in 30 seconds.

If reaching behind your back feels stiff, tight, or uneven…
try this.

First, check your range by reaching behind your back and comparing sides.

If one side feels tighter, grab a towel and work through this stretch:

10-15 slow reps
Pull until you feel tension
Then gradually work deeper as the shoulder starts to loosen up

The goal isn’t to force the stretch.

It’s to improve how comfortably your shoulder moves through that range.

Afterwards, recheck your movement and compare sides again.

If you can reach higher after one set, you’re moving in the right direction.

And yes… the Pistons towel probably helped too 🏀

⚠️ All content is EDUCATIONAL (not medical advice). If you’re unsure if this will help you, DON’T be a hero and consult a local medical or movement professional.