Twin Cities Movement

Twin Cities Movement Find freedom from low back, neck, and leg pain. Get back to enjoying life's great pleasures.

05/12/2026

You bent down to pull a w**d and something just... stopped you. Not a sharp snap — more like a warning. A tightening that said *not today.*

And the frustrating part isn't even the pain. It's the math you start doing in your head. If I can't kneel in the garden, I can't finish the beds. If I can't squat, I can't do yoga Thursday. If I can't tie my own shoes without bracing against the wall — what does that mean for the rest of summer?

I hear this every single spring. And here's what I want you to know: this wasn't inevitable, and it's not permanent.

What usually happened is a long winter of lower activity, followed by a full day in the garden — and your body just wasn't prepared for that volume yet. The gardening itself wasn't too hard. The jump was.

We can work backward from where you are now and build you toward the season you actually want to have.

What does your garden look like right now — calling your name or taunting you?

05/09/2026

If getting up from a project in the garage wrecks you, your hips need retraining — not more rest.

Most back pain you get with hard work comes from loading the spine on the way down and back up, because no one ever taught you to hinge at the hips instead.

We fix that with one simple drill. Drop a comment or send me a message and I'll show you where to start.

05/08/2026

You kneel down to pull a few w**ds. Twenty minutes later, standing back up feels like a project.

You grab the fence post. You shift your weight. You sort of roll to one side and push. And you think — when did this start happening?

Here's what I see all the time in the clinic: it's not that your back is broken. It's that your hips stopped doing their share of the work, and your spine quietly picked up the slack. For years.

The fix isn't to stop gardening. It's to teach your hips to hinge again — to load through your glutes and hamstrings the way they were designed to.

That's exactly what we worked on with Andy this week. A kettlebell deadlift, started high, no pain, just good movement rebuilt one rep at a time.

This is how we help you stay ready to garden.

05/07/2026

The reason you struggle to stand up after gardening probably isn't weakness — it's that your spine is doing a job your hips were built for.

When we bend down to pull w**ds, most of us round forward through our lower back. Over and over again. That back bending under load is exactly what leaves you stiff and struggling to get back up.

What we train instead is a hip hinge — hips drive back, chest stays up, spine stays neutral. Your hamstrings load, your hips power the movement, and your back gets to just... be a back.

The kettlebell deadlift you see here is how we teach that pattern. We start at whatever height lets you move well, then gradually work lower as your body learns the difference between hinging at the hips versus collapsing through the spine.

Your garden isn't going anywhere. Let's make sure you can keep showing up for it.

What movement do you notice gets harder after a long day outside?

05/06/2026

Not being able to tie your shoes is a quality of life problem, not just a pain problem.

If squatting, gardening, or bending forward has become something you brace for, that pattern won't fix itself — and stretching alone won't change it.

We see this every week at TCM. And it's exactly the kind of thing rehab chiropractic care is built for.

Link in bio to book — or just reply here and we'll point you in the right direction.

05/02/2026

You finish an hour of w**ding and then just… stay there for a second. Because you know what's coming when you try to stand up.

That moment — the slow push, the tight lower back, the little grunt you didn't mean to make — so many of our patients describe it exactly like that. And it's not because you're out of shape or getting old. It's because nobody ever showed you how to get up from the ground properly.

We worked with Janet on this recently. We started with the kettlebell raised up to a comfortable height and just practiced the pattern: hips back, chest up, knees bend only after the hips have already loaded. No rounding. No grinding through the spine.

She got all the way to the floor by the end of the session. Same movement, just built from the ground up — literally.

If this sounds familiar, your back isn't the problem. Your hips just need a little coaching.

Drop a 🌱 if gardening season has already caught up with you.

05/01/2026

Struggling to stand up after gardening isn't a sign you need to slow down — it's a sign your hips need to do more of the work.

We teach a simple hip hinge pattern that takes the pressure off your spine and puts it where it belongs. Most people feel the difference fast.

Come see us before the summer garden season catches up with you.

03/24/2026

We’re pretty happy with how things are looking here in our new space, and we’re excited to start launching new offerings!
Andy has been waiting patiently for a space to teach rope flow, and he finally has it. Stay tuned for more info, but we expect to roll these out in the next couple weeks.

02/20/2026

How many ways have YOU tried to get rid of YOUR low back pain?

Feel like you’re too busy to get into the doctor to take care of your back pain?

How much time could you get back if you weren’t held back by your pain?

We use the Movement Method to get to the root cause of your back pain, and then we help you do the work and stay accountable so you can get back to the things you love to do.

Schedule your FREE Discovery Call by following the link in our profile.

02/20/2026

If pain keeps moving, returning, or changing…
that’s just information, not bad luck.
If you're working with a provider, let them know how your pain is changing. If you're taking care of it yourself, keep track of how it feels now, and check in again later. Is it better? Worse? Changed again? Start reflecting on what you were doing when the pain changed. It could be a part of the healing process.

02/19/2026

Check out this blog post to get the complete info on this clip.

Find it here. https://tcmvmt.com/improve-your-hip-rotation-and-prevent-injury-with-this-exercise/

We use the Movement Method to get to the root cause of your low back pain, and then we help you do the work and stay accountable so you can get back to the things you love to do.

Schedule your FREE Discovery Call by following the link in our profile.

Address

5972 Cahill Avenue Suite 100
Inver Grove Heights, MN
55076

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm

Telephone

+16125043511

Website

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