Dr. Mitch Israel

09/03/2025

Unlock Shoulder Rotation 💪

The shoulder joint (glenohumeral joint) is the most mobile joint in your body. Because it’s a ball-and-socket joint, it relies heavily on rotational capacity for healthy mechanics.

Why rotation matters:
👉 Limited internal or external rotation can alter scapular rhythm, increase joint stress, and contribute to issues like impingement or labral irritation.
👉 Controlled rotation builds joint capsule mobility and neuromuscular control, both essential for long-term shoulder health and performance.

Here are 3 of my go-to moves to train shoulder rotation the right way:
1️⃣ Capsule CARs (Band Assisted) – Create space in the joint capsule while reinforcing active control

2️⃣ Side-lying CARs – Train rotation at end ranges in isolation, improving motor control

3️⃣ KB Arm Bar Rotations – Strengthen stability and rotation under load, teaching your nervous system to own new ranges

👉 If you want strong, pain-free shoulders that perform in the gym, on the field, or in everyday life, you need to train rotation.

Struggling with shoulder pain? Schedule an appointment with Dr. Israel today!
📍Located near Downtown Plymouth, MI
📞 Call/Text: (734) 335-0212
💻 Book Online: reachchiro.com

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

08/15/2025

💬Comment “KIT”

Your adductors are one of the most overlooked muscle groups when it comes to hip health… until they get injured.

This intermediate Adductor Prehab routine will help bulletproof your hips before problems start:

1️⃣REDUCE: Adductor Rock-backs
2️⃣RESTORE: Loaded Butterfly Stretch
3️⃣REINFORCE: Copenhagen Dips

These 3 moves follow my Functional Mobility Formula to make sure you’re not just stretching, but building long-term resilience.

If you want to start bulletproofing your hips but don’t know where to start, comment “KIT” below and I’ll send you my brand new Hip Mobility Starter Kit for free.

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

08/08/2025

🔥Advanced Core Training

Want a core that actually supports your active lifestyle?

Then you need to train all 3 functions of the core; not just do planks and crunches.

Here’s how we break it down with Core A.M.P.:
1️⃣ Anti-Move (Stability) – builds the foundation by resisting unwanted movement
2️⃣ Move (Control) – teaches your core to move with strength and precision
3️⃣ Perform (Transfer) – builds explosive power and athleticism

Here’s one of my favorite advanced core circuits that hits all 3 types:
1️⃣ Bear Lift-off Pull-throughs
2️⃣ KB Windmills
3️⃣ Advanced KB Chop & Lift
4️⃣ Cross Body Ball Slams

👉 Crunches won’t make you a better golfer.
👉 Planks won’t help you dominate on the pickleball court.

That’s why I incorporate all three types of core training into the strength programs inside Mobility Suite.

Ready to build a stronger, smarter core? Join my app and train your body the way it was designed to move.

⚠️ 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.

07/30/2025

HIP FLEXOR REHAB

Dealing with a hip flexor issues?

Here’s a more advanced rehab routine to help you recover and rebuild stronger hips 👇

1️⃣REDUCE - Hip Flexor Stretch
2️⃣RESTORE - Hip Flexion Lift-offs
3️⃣REINFORCE - Hip Flexion Eccentrics

This sequence follows my Reduce → Restore → Reinforce approach, which is the foundation of every rehab and mobility program I create.

Instead of just “stretching and hoping,” it combines release, active control, and strength techniques to deliver long-term results.

💡 If you want to start training your hip mobility but don’t know where to begin, you don’t need to bookmark 15 random IG drills; you need a plan.

👉 Comment “Kit” below and I’ll send you my brand new Hip Mobility Starter Kit for FREE.

It’s the exact step-by-step plan I use with clients to loosen tight hips in minutes a day.

⚠️ 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.

07/23/2025

😫Dealing with tension headaches or neck tightness?

This is the exact Upper Trap Rehab Routine I used last week to fix my own tension headaches in just a few days 👇

1️⃣ Upper Trap Stretch – to Reduce muscle tension
2️⃣ Lateral Flexions – to Restore spinal mobility
3️⃣ Low-Bear Up-Downs – to Reinforce strength and control

This 3-step approach follows my Functional Mobility Formula—a proven system to get lasting relief from nagging pain and tightness.

Mobility training isn’t about random stretches...
It’s about using the right moves in the right order.

⚠️ Rehabbing an injury or painful area rarely takes just 3 moves—these are examples of the steps in a progressive plan.

Think of rehab like strength training: results come from consistency and progressing the exercises over time.

If you’re dealing with tight traps or stress-induced headaches, give this a shot and stay with it.

And follow me for more rehab strategies that actually work.

⚠️ 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.

07/21/2025

Mobility training seems complicated…

But here’s the truth:

You don’t need a 20 minutes routine or fancy equipment.

You need a repeatable 3-step system that works:

1️⃣ Reduce tension
2️⃣ Restore joint range
3️⃣ Reinforce with strength

Simple. Effective. Proven.

That’s the Functional Mobility Formula—and I put it into a free Hip Mobility Starter Kit so you can stop guessing and finally start progressing.

👉 Comment “KIT” below and I’ll send it to you!

Your hips (and your back) will thank you.

⚠️ 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.

07/17/2025

😫Getting Pinchy Hips When You Squat?

Cody came to me with a common, but frustrating issue—hip pain every time he tried to squat deep.

After running him through our .io Movement Assessment, the problem became crystal clear:

👉 His right hip had the range… but not the control.

That’s why it felt like hitting a wall when he moved on his own, even though I could guide him deeper passively.

So I used my Functional Mobility Formula to unlock his true potential:
1️⃣ REDUCE tension in the surrounding tissues
2️⃣ RESTORE internal rotation range
3️⃣ REINFORCE it with a deep squat to teach his body how to use the new range

The result? No more pinch. More depth. More quad activation.

And within days, he messaged me saying everything felt solid again.

Sick of bookmarking random IG stretches that don’t work? If yes, then book an assessment today!

📍Located near Downtown Plymouth, MI
📞 Call/Text: (734) 335-0212
💻 Book Online: reachchiro.com

07/07/2025

🚨 Most people fail this simple mobility test… Can you pass?

Here’s how to find out:

👣 Feet together
🤝 Hands together
🔁 Rotate as far as you can

Can you hit 90° or more?
✅ Congrats, your spine’s moving well.

Struggling to get there?
😬 Then you need these two moves:

1️⃣ Open Book Stretch – Loosens up the upper portion of your spine

2️⃣ Lumbar Rotations – Unlocks the lower portion of your spine

🔁 Do 10 reps per side, then re-test. If you move smoother and farther, you just found the missing piece in your routine.

Don’t let a stiff spine limit your workouts or your posture.

Try this test, add these drills, and get your spine moving & grooving!

⚠️ 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.

07/01/2025

Are you sabotaging your own progress at the gym? 😬

Here are the Top 5 Mistakes I see every day—and how to fix them before they lead to pain, plateaus, or wasted time.

👉 Read the blog now and start training smarter

Whether you’re just starting out or have been hitting the gym for years, there’s a good chance...

06/26/2025

Are you stuck sitting all day? 😩
Then this one’s for you…

🪑 Here’s a quick seated hip opener you can do without even standing up—perfect for desk warriors who want to keep their hips moving and grooving.

Step 1: Sit tall and proud
Step 2: Cross one leg over
Step 3: Lean forward until you feel that deep glute stretch
Step 4: Hold 5 sec, then drive your leg into your thigh to come back up
Step 5: Repeat & switch sides

This stretch/activation combo helps you not only reduce hip tension but also restore and reinforce that new range—so it actually sticks.

💡 Pro tip: Do this every few hours if you’re at a desk all day. Your hips will thank you.

⚠️ 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.

06/24/2025

Is Planet Fitness helping you… or holding you back? 🤔

Before your next workout, read this:

👉 Planet Fitness: The Pros and Cons of Your Neighborhood Gym

Find out what no one tells you—and how to actually get results there.

Is Planet Fitness right for you? Discover its benefits and challenges as you embark on your fitness journey today.