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Brandon Keilman, PT, DPT

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Winter Park, FL
Brandon Keilman, PT, DPT

Creating physical freedom through movement-based physical therapy and performance training.

Founder of Orlando Movement Practice | Physical Therapist | Movement Specialist

Physical therapy, sports performance and injury prevention programs and workshops to help athletes and active adults resolve pain, recover faster and improve performance

06/11/2022

ARE YOU REINFORCING FORWARD OR REVERSE MOVEMENT?
We are designed for primarily forward driven movement.
We can understand what this looks like by oversimplifying the human gait cycle into the loading/landing phase (bow) and the release/leaving phase (corner).
In forward movement the knee will face out loading the bow and release inward during the corner while retaining a strong foot structure throughout, sending the heel away.
If any movement shows the opposite pattern, it is reverse movement.
If we use reverse patterns to move forward, our joints will suffer, the glutes shrink functionally, and it actually becomes more effortful to move forward over time.
In these images I show the difference between the traditional pigeon pose from yoga (which reinforces reverse movement) and the bow stretch which reinforces forward drive.
One will improve your gait. The other will not. One will improve the other through proper access and strength in the haunches, the other will not.
I’m not saying don’t do something you enjoy, but know what your movement practice actually does to your body if you wish to pursue it and make sure you balance it out by tipping the scale into forward inputs to feel your best.
Anecdotally, I have clients who came in having knee pain with pigeon and get no pain with the bow stretch. Personally, I’ve acquired easier access to pigeon (which I don’t do anymore) by training the bow stretch.
Forward or reverse? The choice is yours.
Need help with flexibility that translates directly to forward movement for life and sport? Hit me up in the DMs.

06/07/2022

REST AND MOVEMENT ARE TWO SIDES OF THE SAME COIN…
People would need far less time stretching if they just stopped living, moving/training and resting in a state of general compression.
I put in my time stretching and got fantastic results, even achieved the front splits, but I had no idea what the target was so I kept hitting barriers. I had to keep coming up with new and creative ways to expand my range to aim at this vague goal of movement freedom (that could never fix my ankles 🤷‍♂️).
I wish I had just watched some of the most durable athletes, babies and indigenous people earlier on ( identified these detailed observations).
The way they rest is the way they move. It’s a general state of decompression, lending itself to readily expressible fluid movement.
3 Tips to get out of compression and move more fluidly:
1️⃣ Keep your inside ankle bones high and feet straight (don’t let your arches collapse).
2️⃣ Stay in the back chain (hips behind ribcage).
3️⃣ Move and rest with bows and corners (front leg and back leg of Ed Reed in the picture, respectively).
👀 that heels away position on that back leg. There’s a reason Ed Reed moved as powerfully as he did and rarely got hurt except for a few contact injuries.
Almost all of us had it as kids. Now we have a way to tap back in if we lost it.

05/23/2022

6 DEGREES FROM RESTORATION.
Does posture matter? Yes-ish.
There IS a position of decompression and a position of compression.
We need access to both, but at rest and in the vast majority of movement we want to be decompressed.
The term for constant compression is Front Chain Dominance (FCD).
There’s a scale to this.
The pic furthest L was age 17. I had a 32” vertical and could bench with the football team (as a volleyball player). The next 8+ years would be spent battling recurring severe back pain and multiple joint injuries.
The second pic was after 10+ years pursuing movement freedom without a clear target other than to acquire all skills as a generalist.
Relatively pain-free, but doing a TON to keep it that way. And when I pushed performance, I hit some setbacks.
I was still 14 degrees into FCD due to 20+ years of hip thrust focused weightlifting plus a modern society that trends us all toward FCD. So I stayed pre-thrust forward, suffocating my hips and ankles.
3rd pic, clear target, but everything in conscious awareness. I was TRYING to be back chain dominant (BCD), which is decompression. Still felt awkward, but felt freedom coming.
Final pic is at rest with no conscious intention. From the second to the 4th there is over a year difference. It takes time for conscious effort to become subconscious behavior.
What I feel now is the most free I’ve felt with the the least effort cold, age 38. My ankles finally starting to open up after 15 years of throwing the kitchen sink at them.
So yes, your best posture is your next posture and all the other buzz phrases the industry likes to throw around, but most positions should be decompressed and those positions are definable (though not in the literature).
Decompression equals BCD and I’m getting closer daily because I have the map finally.

05/12/2022

Humans are resilient. We can adapt to anything, says the fitness and rehab industries…well…no duh!
People adapt to the following and much more…
❌Decades of chronic disease related to lifestyle choices while having a great attitude.
❌ Recurring injuries that happen the same way in training and game scenarios and have been rehabbed the same way…but they’re still alive to exercise or play again (this was me and back pain for 8+ years).
❌ Losing a limb or two and still living a long life.
❌ Genetic anomalies they had no control over…
How people still confuse adaptable and resilient with optimal is beyond me.
If you could train one way and promote secure default structure and movement habits, why would you train the other?
I pursued the resilient and adaptable way in many forms for 25 years and saw lots of benefits, a few setbacks, but…it stopped working for me after awhile.
I didn’t have a detailed map, just broad, seemingly endless goals that represented movement “freedom.”
Training GOATA aims solely at restoring optimal and has made everything better while chipping away at things I never attained for the first time in 15 years.
Its not about perfection, but it’s important to have the right map on the foundations to even know where to aim your training.
Surviving is NOT thriving. Adaptable does not mean optimal, it doesn’t even have to mean good. Pursue optimal.

05/05/2022

🌀 COMMITTED 🌀
⚾️⚾️⚾️
Keep your eyes on Gavin Thomas! He’s the real deal. Big work ethic. As smart as he is athletic and genuinely a great young man.
Since we started working together over two years ago this beast has added over 50lbs of lean mass to his frame. He massively upgraded his strength, speed and explosive power while training durable movement into his system.
And there’s more to come! 💪.
Your hard work has paid off and you deserve this opportunity, brother. is getting a great athlete and outstanding young man.
Privileged to have been part of the journey as we keep building 💪.
LET’S GO!

04/22/2022

ONE OF THESE DOES NOT BELONG…
Hint…it’s me (from several years ago)! 🤦‍♂️
Perfect example of how you can have the right ideas and still miss the major details.
I recognized the need to reacquire a resting squat, but I thought it was more ankle dorsiflexion or hip internal rotation or that I just needed to squat more at all costs (or whatever else) I needed, but I missed the big picture.
I was still disorganized. Foundation was still shaky. I was practicing flat feet (inside ankle bone low) and wondering why my ankles wouldn’t open up.
I didn’t understand the rotary action of our joints and how certain other movement behaviors needed to be present at the same time to fully express this fundamental position.
I’ve still got a long way to go to reclaiming this, but I now I have the map ( ) and I’ve helped many others get it back while I continue to chip away (bc not everyone else was as complicated of a mess of injuries as I was 😩).
How long did it take you to reacquire this fundamental position once you realized it was gone? Let me know below so others can understand the process!

04/05/2022

BREAKDOWN of BACOT’s ANKLE SPRAIN at the NCAA Men’s Basketball Championship Game.
I had about 12 ankle sprains per ankle playing basketball as a highschooler, so this type of video analysis is personally very interesting to me.
First, let me say I am not commenting on this particular athlete’s movement patterns, merely breaking down what happens at the ankle during an ankle sprain.
He will make a full recovery and be right back on track for his basketball related goals. And he was an absolute beast for playing through it for basically two full games.
Who saw Armando Bacot‘s ankle sprains on Saturday and Monday night?
In this video I’m breaking down exactly what’s happening at the ankle to cause it to blow out.
Key Points:
1️⃣ Inside Ankle Bone Low, inside edge heel strike.
2️⃣ Where the heel goes the energy flows.
3️⃣ Prior vulnerability from Saturday, though mechanics at the ankle still the same, just landed on another player’s foot.
Hope this is helpful! Like, comment, share and save to help support 🙏
If you’re interested in hiring me as your coach, shoot me a DM 👊.

03/31/2022

Me wondering why my ankles were so stiff and back hurt before the age of 18 🤦‍♂️.
I was outside my columns. Feet were out and flat. I was in a compressed state all the time despite having a 32” vertical and being able to bench press with the football team as volleyball player.
Things I wish I could’ve told my younger self:
1️⃣ Ditch the flip flops. They cause your feet to function unnaturally, which makes it even worse when your feet point outward with arches collapsed.
2️⃣ Don’t lift weight so much. Instead focus on MOVING weight. Sled pushes, crawls, sprints, actual climbing instead of rows and pull-ups, landmine work instead of traditional lifts.
3️⃣ Rest on the ground and be barefoot more. Feet close together.
4️⃣ Get in the back chain. Butt slightly back, spine long and decompressed.
Probably would’ve saved me 8+ years in a world of chronic and recurring pain and injury.
If you’re were like me, reach out for help. It didn’t have to be that way for me and doesn’t have to be that way for you.

03/08/2022

IS THE 90/90 STRETCH ALL IT’S CRACKED UP TO BE?
In a word…no. 👎
I used to do the 90/90 stretch all the time. Started over 10 years ago 🤯
Had progressions and regressions for all levels from maximum overcoming isometrics to hooklying hip rotations to “unlock your hips.”
I do believe it helped to some degree, BUT the results never stuck and never transferred to how people moved or helped their squats very much.
I thought the solution had to be simpler.
Then, I started seeing the position in the top picture more and more…your basic childhood side sit. It’s a position my 10 month old gets in frequently on his own.
Can you spot the differences? Look closely at the feet, knee and hips.
They are vastly different. The top is more relaxed, secure, natural and expandable, allowing for many more options to transition in and out of the position.
Why? Because the entire body is in sync there and in harmony with the ground. This will transfer a millions time greater to your mobility.
The bottom pic we see compensations everywhere…such as a lifted front knee (oh but we can just put a block there to “train” it over time, right?)…it looks off-balanced, disorganized and awkward in comparison, which will also transfer to your mobility (but not in the way you might hope).
Try subbing the top one in your daily routine instead of the 90/90 and feel how many more movement options become available to you.
#9090

02/22/2022

CAN GOATA MAKE YOU FLEXIBLE?
In short, YES!
Let me be clear, the back bridge shown here is a front chain dominant movement and the GOATA system would never train it directly.
What they do train, however, is this concept of DECOMPRESSION. One of the buzzwords used is a long and decompressed spine.
So, for me having lots of experience in the flexibility world, one could reason that a long and decompressed spine should allow for a free nervous system leading to a body that feels accessible and ready to move at any moment.
So, having largely abandoned old training methods so I could truly evaluate GOATA, I decided to test my back bridge to see how it felt…
To my surprise, it felt better than ever despite NOT doing bridges for several months now.
Now, I built it off different methods, but I would still feel some low back compression (not pain) if my hip flexors or quads got tight from a workout.
I made some mistakes in the beginning, namely that I didn’t hire a coach and ended up beating up my feet because I was trying to learn everything on my own while missing some vital details along the way.
But then, an opportunity presented itself to take the deep dive into the certification process, which I’ll complete this year, and many of those details have been illuminated for me.
Since then, I now understand what is meant by decompression and my body has been feeling more and more organized with each work out.
🌀 Moral of the story? Either hire a GOATA coach or make the investment to go take the deep dive into the certification process.
🌀 If I could’ve started my journey to being pain-free 13 years ago with these details on my lens, I would have and it might’ve saved me a lot of years of hitting walls in my progress.

02/18/2022

OUR BIRTHRIGHT IS TO LIVE PAIN-FREE AND HIGHLY MOBILE INTO OLD AGE…
We’re actually designed to move in fluid harmony with the earth. All of us were even actually fairly athletic as 4-6 year old kids.
Modern innovations, like school desks or highly cushioned shoes, start taking that connection away from us at a very young age.
It’s not your fault if you deal with pain. We weren’t told about the blueprint. But the first step in moving forward is understanding why…
Modern society is not set up to help you stay connected. In fact it’s moving us further and further toward the opposite.
I had no idea why I dealt with severe back pain and felt stuck in a cycle of recurring injuries for almost a decade out of high school.
The cultures that retain those childlike qualities tend to stay connected to the earth or at least to that blueprint.
They rest on the ground, travel long distances on varied terrain daily, maintain an element of play and can deep squat with ease into old age.
It wasn’t until I started reconnecting to that blueprint that things started changing.
🌀 If you need help reconnecting, shoot me a DM or join my email list (link in bio) for a FREE joint care routine to get started!

Address

125 W Fairbanks Avenue
Winter Park, FL
32789

Opening Hours

Monday	6am - 7am
	10am - 7pm
Tuesday	6am - 7pm
Wednesday	6am - 7am
	10am - 7pm
Thursday	6am - 6pm
Friday	6am - 7am
	10am - 7pm

Telephone

+14079008721

Website

https://www.orlandomovement.com/

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