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B L Health & Performance

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United States
Santa Monica, CA
B L Health & Performance

Helping active individuals reduce pain, restore movement, and improve performance through assessment-based manual therapy and corrective exercise.

I want to make a difference in your life by helping you achieve your fitness goals through my CARE program, nutrition, body evaluation, strength training and Active Release Technique (ART) and deep tissue massage.

05/04/2026

TISSUE ISSUE TIP OF THE DAY!

GLUTES — Maximus, Medius, Minimus

The powerhouse of your hips.

…but are they working?
➡️ Probably not as well as they should.

When your glutes aren’t functioning properly, it can show up as: • Low back pain • Hip tightness • IT band issues • Hamstring or calf tightness • Even neck or ankle discomfort

👉 Everything is connected.

Sitting all day? Your glutes stay relaxed and lengthened… Over time, they stop responding the way they should.

➡️ Weak or poorly activated glutes = compensation everywhere else

Time to get off your butt and get them working again.

✔️ Proper assessment ✔️ Correct activation ✔️ Strength + movement training

Fix the cause—not just the symptoms.

“And don’t forget—hydration plays a role in muscle function 💧”

📩 DM me to get assessed

04/29/2026

TISSUE ISSUE TIP OF THE DAY 💧

Filtered water + glass containers = a simple upgrade for better hydration

If you’re drinking water, make it the best quality possible. Even BPA-safe plastic can leach contaminants—especially when exposed to heat or sunlight.

💧 Fun Fact: Your body is ~70% water and your brain ~80%—so quality matters.

HYDRATION: Are you drinking enough?

Staying hydrated supports: • Regulating body temperature • Lubricating joints • Delivering nutrients • Removing waste • Supporting organ function • Improving sleep, mood & focus • Enhancing muscle function

➡️ Pro Tips: ✔️ Drink about half your bodyweight in ounces daily ✔️ Start your day with water (around 20–25% of intake)

Small changes = big impact

💧 PLEASE...STAY HYDRATED‼️

Remember...Take Care of You before It Takes Care of You!

04/24/2026

NECK, SHOULDER, OR LOW BACK PAIN?

Take a look at your day 👇 Biking… sleeping… sitting… driving…

These positions add up.

➡️ It’s not just what you do— it’s how long and how often you stay there.

Most people don’t realize how much time they spend in poor positions… until pain shows up.

The good news? This is fixable.

✔️ Awareness of your posture ✔️ Simple adjustments throughout the day ✔️ Targeted mobility + strength work ✔️ Hands-on treatment when needed

You don’t have to eliminate these positions— you just need to do them better and break them up.

👉 Fix the habits. Fix the cause.

📩 Message me to get assessed

04/22/2026

LOW BACK PAIN WHEN YOU GOLF? ⛳️

It might be Early Extension.

During the swing, your hips should stay slightly behind — the line from just after setup through impact.

If your glutes move off the line toward the ball (backswing or downswing), your body loses space and is forced to stand up instead of rotate.

This can lead to:�• Lower back pain�• Feeling stuck in your swing�• Blocks, hooks… even shanks

👉 Maintain space. Let the hips rotate — not slide forward.

A Titleist Performance Institute (TPI) assessment can identify if this is happening — and what’s causing it.

Fix the cause. Improve your swing.

📩 Message me to get assessed

02/26/2026

TISSUE ISSUE TIP OF THE DAY

No sleep? Restless nights? Waking up with back, neck, or shoulder pain?

Sleep position and support matter more than most people realize.

If you’ve tried different positions without relief, it may be a combination of poor alignment and an unsupportive mattress or pillow.

Common Sleep Stressors:
• Legs flexed too much • Arms overhead • Neck unsupported • Old or improper mattress

Simple Adjustments:
• Maintain a neutral spine • Keep arms closer to your sides • Slightly bend the knees • Upgrade mattress or pillow if needed • Stay consistent with mobility work

Small changes can improve sleep quality and reduce unnecessary strain on the spine.

Your neck, shoulders, and back will thank you.

And yes… stay hydrated 💧 Take care of you before it takes care of you.

02/20/2026

Why Health History Matters

A thorough health history is one of the most important parts of effective treatment.

Past injuries, surgeries, chronic stress, training habits — even something as small as an old ankle sprain — can influence current pain and movement patterns.

For example, a client may present with knee or hip pain, without realizing that a previous ankle injury changed how they move. When ankle mobility or strength is limited, the body compensates — often placing extra stress on the knee and hip.

If that history isn’t shared, treatment may only provide temporary relief.

When we identify and address the true source — such as restricted ankle mobility contributing to knee or hip strain — the pain pattern can shift dramatically.

Details matter. Assess, don’t guess.

02/17/2026

Why Every Golfer Should Get a TPI Assessment

If you don’t assess, it’s just a guess.

Your swing reflects what your body can — and cannot — do. Mobility limitations, stability deficits, previous injuries, and asymmetries all influence how you move the club.

As a Titleist Performance Institute Certified professional, I evaluate movement patterns and physical capabilities to determine how your body may be affecting your swing mechanics.

From there, we build a plan specific to you — helping improve efficiency, consistency, and long-term durability.

Assess first. Address the limitations. Then build a better swing.

Ready to see how your body is influencing your swing? Let’s assess it.

02/11/2026

Posture Awareness

Many people aren’t fully aware of what proper posture feels like — or how often they fall into poor alignment throughout the day.

One simple way to increase awareness is by using kinesiology tape. When applied correctly, the tape provides gentle feedback. If someone slouches or drifts into poor posture, they’ll feel subtle tension from the tape — a reminder to realign and sit or stand taller.

It’s not about forcing perfect posture.
 It’s about building awareness and creating better habits over time.

Small corrections, practiced consistently, can make a big difference.

And yes — stay hydrated 💧 it supports tissue health more than most people realize.

02/06/2026

Stepping Away to Reset

Sometimes the best thing you can do is step away from your normal routine.

Getting out of your everyday environment creates space to reset, calm the system, and reevaluate what really matters. I recently spent time in the mountains, surrounded by nature and good people — and it was exactly what I needed.

Fresh air. Pine trees. Mountains. Simple moments that slow you down and bring clarity.

We often miss how much beauty exists beyond where we live — or even right in front of us. Walking through a small town, noticing local shops and homey restaurants, nothing flashy… just simple and real.

Sometimes a getaway isn’t an escape — it’s a reset.

A small reminder from these mountains — home to the largest pine cones in the world, the Coulter pine.

02/03/2026

Working Through Pain 🚨

Is your check engine light on?

Pain is your body’s warning system. When something hurts, something isn’t right — and your body is smart enough to let you know. Ignoring it doesn’t make it go away.

Think about it this way: If you get a flat tire, you don’t keep driving on it. If your check engine light comes on, you don’t ignore it — you get it checked.

Your body works the same way.

When pain shows up, stop and listen. Continuing to push through it often leads to compensation — one area working overtime while another underperforms — and that usually leads to more pain, not progress.

This is where proper evaluation matters. Using a Functional Movement Screen, or a Selective Functional Movement Assessment when pain is present, helps identify why the issue is happening — so it can be addressed before it turns into something bigger.

And yes… stay hydrated 💧 — it matters more than most people realize.

01/28/2026

One of the biggest risk factors for injury is a previous injury.

Often we return to activity too soon because something feels better or moves better. But feeling good doesn’t always mean the body is ready. Compensation patterns can still be present — and those patterns are often what led to the injury in the first place.

Just because movement improves doesn’t mean movement quality has been restored.

Using the Functional Movement Screen allows us to identify compensation patterns, asymmetries, and limitations before they turn into pain or re-injury.

Address the compensation first. Restore movement quality. Then return to activity with confidence.

Let’s catch the issue before it becomes pain again.

Address

1137 2nd Street Suite 108
Santa Monica, CA
90401

Opening Hours

Monday	7am - 7pm
Tuesday	7am - 7pm
Wednesday	7am - 7pm
Thursday	7am - 5pm
Friday	7am - 7pm
Saturday	7am - 6pm

Telephone

+13104156581

Website

http://www.bradlecraw.com/

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