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B L Health & Performance

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Santa Monica, CA
B L Health & Performance

"I'll help you re-condition your body so you feel incredible, look great and prevent injuries that can hold you back from living fully."

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.

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.

01/22/2026

Mid Back Mobility Matters

Limited mobility through the mid back — especially extension and elongation — is becoming increasingly common. Long hours sitting at a computer, looking down at a phone, or spending the day in poor posture all place extra stress on this area.

When thoracic mobility is restricted, discomfort and compensation often follow — especially if strength, flexibility, and posture awareness aren’t being addressed consistently.

Supporting spinal health with ELDOA T6–T7, other ELDOA postures, and myofascial stretching can help restore space, improve movement quality, and reduce unnecessary strain.

A healthy spine is a functional spine.

01/19/2026

Grateful Moments & Powerful Recovery Tools

About a year ago, I had the opportunity to work with first responders at Zuma Beach, supporting firefighters during the PP fires. Being able to offer my services during such an intense time was something I’ll always be grateful for.

After a long day, I came across Shiftwave. Out of curiosity, I tried the device — and I’m glad I did. It helped more than I expected.

Shiftwave uses a multimodal approach, combining gentle vibration, guided breathwork, audio, and light sensory input to help regulate the nervous system. Whether it’s stress that won’t shut off, lingering tension in the body, difficulty unwinding for sleep, or mental fatigue affecting focus, the common thread is a system that’s stuck “on.”

What stood out to me is how Shiftwave brings multiple restorative practices together into one consistent session — making it easier for the body to settle, release tension, and reset.

Recovery isn’t just physical. Sometimes the nervous system needs support too.

01/16/2026

Proper Driving Posture 🚗

Dealing with neck, shoulder, or low-back pain? Your driving position may be contributing more than you realize.

Set yourself up by sitting tall and maintaining the natural curve of your spine. Keep your sit bones pointed straight down, your head back so your ears are stacked over your shoulders, and your neck in a neutral position.

Your hands should rest comfortably on the steering wheel so your shoulders stay relaxed and not rounded forward — which can reduce unnecessary tension through the neck and shoulders.

Even with good posture, proper seat position and steering-wheel setup matter. Small adjustments can make a big difference during long drives.

01/13/2026

Recovery doesn’t stop when your session ends.

For the days you can’t make it into the office — or for general maintenance — supporting your body consistently makes a difference.

Simple myofascial release tools help maintain tissue quality and reduce tension, while recovery support like Range CBDcan help manage inflammation and discomfort.

Think of this as maintenance, not a replacement for professional care.

If you’d like to try Range CBD .cbd , you can purchase through my link and receive 15% off with code BRAD15 at checkout.

01/12/2026

Laser Treatment 🔴

Dealing with back pain, a sprained ankle, or knee pain?

Deep Tissue Laser Therapy is a powerful tool I use to help manage both acute and chronic injuries, often alongside other tissue and movement-based modalities.

Two of the biggest benefits of laser therapy: • Reduces inflammation • Supports faster recovery by increasing blood flow to the injured area

When tissue is highly inflamed, aggressive hands-on work can sometimes make symptoms worse. Using laser therapy first helps calm the inflammation — allowing follow-up tissue work and movement to be far more effective.

Treat the inflammation first. Then address the movement and tissue.

01/08/2026

Hip Hinge

The hip hinge is a foundational movement for safely loading the hips and spine — especially in exercises like the deadlift.

Proper hip hinge mechanics allow you to generate force through the hips while protecting the spine. When mobility, stability, or motor control is lacking, the body compensates — often increasing stress on the lower back.

Before adding load, you need to own the movement.

If you can’t perform a hip hinge well with just bodyweight, adding weight only reinforces poor mechanics and raises injury risk. Master the pattern first — then progress the load.

One of the best ways to understand how well you move is through a Functional Movement Screen, which helps identify limitations before they become problems.

01/07/2026

Testing the Psoas Muscle (Stretch it — or strengthen it?)

Lower back pain doesn’t always mean the Psoas needs stretching.

Many people assume the Psoas should be stretched because it feels tight or because they sit a lot. But tight doesn’t always mean short — and it definitely doesn’t always mean it needs more stretching.

A muscle can be tight and weak, or tight and strong. When a muscle is tight and weak, it’s often protecting the area. Stretching it without knowing can actually make symptoms worse.

That’s why testing matters.

Muscle testing helps determine whether the Psoas needs tissue work, stretching, or strengthening — so the right approach is used instead of guessing.

01/05/2026

Hip extension — not back extension.

If your lower back hurts before, during, or after running, the issue may not be your back at all.

When hip extension is limited or the gluteus maximus isn’t doing its job, the body often compensates by extending through the lower back instead. The glutes are the primary hip extensors — when they’re weak or underactive, the spine tends to pick up the slack.

This exercise should be slow and controlled. Throwing the leg back and up usually shifts the work away from the glutes and into the lower back.

Setup & ex*****on cues: • Shoulders stacked over hands • Hips stacked over knees • Neutral spine and head • Feet in dorsiflexion • Use a towel or water bottle on the lower back for feedback — if it falls, you’re extending from the spine • Slide the leg back to full hip extension, then return to neutral • Repeat on the other side

3 sets of 10–15 reps per side

Focus on control, position, and awareness. Quality always comes before reps.

01/03/2026

Thoracic Spine Rotation w/ Rib Grab

Limited thoracic mobility often shows up as shoulder pain, restricted rotation, or compensations elsewhere in the body.

Long periods of sitting or standing with forward head posture and rounded shoulders reduce thoracic motion — forcing the shoulders, neck, and lower back to do more than their share.

This drill helps restore thoracic rotation while integrating breathing, rib control, and hip stability.

“Detailed setup & breathing cues below 👇”

• Side-lying, hips stacked • Top knee supported on foam roller • Hand grabs ribs to guide rotation • Exhale as you rotate into end range

1 set per side.

Tissue Issue Tip of the Day!

12/29/2025

KNEE PAIN… THAT WON’T GO AWAY? 😡

Are you treating the knee with little to no results? Maybe it feels better temporarily — then the pain comes right back.

What if the knee isn’t the real problem? 🤔

The body works as a kinetic chain. When the ankle or hip lacks proper mobility or stability, the knee often compensates — even though it’s not designed to do that job. Unless there was a direct injury to the knee, the source of pain is often coming from above or below the joint.

That’s why identifying movement restrictions matters. Addressing mobility and stability at the ankle and hip helps reduce stress on the knee and supports long-term relief.

Movement assessment helps identify the root cause — so treatment targets the problem, not just the symptom.

Tissue Issue Tip of the Day

07/24/2025

TISSUE ISSUE TIP OF THE DAY!

🎾 Pickleball lovers (and the pickle-curious!) Join me this Saturday, July 26th from 12–5 PM for the On 4th Pickleball Grand Opening!
I’ll be there offering soft tissue treatments + compression boot therapy to help you move and feel better.
🎶 Music 🍔 Food Truck 🏓 Open Play 👨‍👩‍👧‍👦 Family & friends welcome!

Come hang out—even if pickleball isn’t your thing yet. 😄

Oh yes, did I mention to STAY HYDRATED!! 💧

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

Address

1137 2nd Street Suite 108
Santa Monica, CA
90401

Opening Hours

Monday	8am - 8pm
Wednesday	8am - 8pm
Friday	8am - 8pm
Saturday	8am - 3pm

Telephone

+13104156581

Website

http://www.bradlecraw.com/

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