Coach Wetsch| Strength Coach

Do you need surgery? Maybe you’ve tried chiro, physio, massage, rehab, prehab, medications, injections and still no long term solution to chronic pain. My client Roberta was dealing with extreme low back and leg pain. She was at the point where surgery seemed like the only option. Now it’s not an option. Follow along to hear her story and see her transformation. Spoiler: she avoided surgery and is now doing squats & lunges pain free 👍🏻 If you want insight into the exact systems we used to fix her sciatica, back pain, hip pain, and pelvic tilt comment “HALP” for more info

This helped my client feel more of her back muscles For most, barbell rows are great for building thoracic strength. More back engagement will lead to better posture. HOWEVER, if you are struggling to engage the right muscles with the right breathing you will struggle to improve strength. Try this coaching cue that helped my client improve her capacity to load. More capacity- more load- more strength and ability💪🏼 Follow to ditch the symptoms and fix the systems 👉🏼 Comment “Coach” to learn more about my 1:1 coaching

Stiff hips or weak back? It’s not a mechanical failure. Your nervous system is just responding to the wrong signals Chronically Tight hips and stiff low back are often a signs that a psoas is overly lengthened and it’s being over leveraged by your nervous system. Your brain uses the psoas as a cheat to demand stability. The psoas inserts BOTH in the low back and at the front of the hip wrapping OVER the pelvis. Weak core= instability Instability=poor pelvis position Less pelvis = less foot response Less foot drive = less glute drive Weak glutes = more hip flexors Tight HF’s = tight back A tight back and tight hip flexors lead to the psoas being overleveraged weakening the lower body mechanics Save this exercise. Strengthen the system and stop chasing symptoms. Save a life and share the video 👍🏻 #lowbackpain

POV: you finally found a system that not only corrects pain but helps improve other qualities of life as well. Roberta was experiencing sciatica for 2+ years as a Dental Hygienist. Long hours on the feet, twisted working positions, and constant burning sciatica. She also felt pain in the knee, hip, low back, psoas, glute, shoulder. Lots of pain, limited sleep, accelerated stiffness, and too much weakness. Her pain has a story but it’s not the full story. Roberta’s Sciatica was only a symptom of a much larger underlying problem. Once we identified the root cause of her dysfunctional movement patterns, we labeled the true culprit behind years of wasted stretching, mobility, and foam rolling. If you want to see how she conquered pain and overcame every obstacle with CWPT 👇🏼👇🏼👇🏼 follow and leave a comment for part 2. #sciatica #transformation #strengthandconditioning #onlinecoaching #lowbackpain

Random stretches lead to random results. We need a better system for pain not a “solution”. The difference is based on how your body holds up after the fact. Think of Rehab and prehab as the vehicle for pain. It needs direction, structure, CONTROL,more than just exercises on a sheet that your PT hands you to look up on YouTube. Injuries shouldn’t reoccur. Pain shouldn’t be constant. But rather than viewing it as a set back. Look at pain as feedback and demand for better care. DAEL. A 4 step process to switch your brain from complaining to engineering. Pain reoccurs when the load exceeds the capacity. It’s not your exercises and mobility. It’s the lack of strategy, structure and ultimately capacity. The more capacity the more ABILITY. The more ability the more mechanical load you can perform. You don’t need more mobility, you need a structured approach. Follow @Official.cwpt and start learning better systems and solutions Comment DAEL to learn more or click the link in the profile

Less BS mobility routines. Stop wasting time yanking on muscles and joints when you should be focusing on your capacity first. Your capacity to perform the exercise effectively can be quickly humbled by the weight. That’s where compensations come in Let me explain. The squat is a movement that demands hierarchy. Your feet-knees-pelvis-core all cue stability from the ground up. If your ankles collapse inwards, if your knees cave, back rounds, glutes dip, or any other compensation happens. It’s a sign of limited capacity. If this is you Short answer: strengthen the arches and hinge patterns while giving the ankles more space. This will help the mobility Long answer: Your restricted mobility is due to limited capacity. Earn the capacity=Earn the mechanical load = earn more mobility Save a life, share the video!

Most have limitations in the spine but more importantly restrictions from rotation Of your rotation is static meaning the spine rotates with the hips rather than being cued from the hips the body starts to compensate! Your thoracic spine needs its own rotation. Without it the ribs cannot flare properly. This leads to shutting down the diaphragm, spiking your pain, and inflaming your low back. Follow along to avoid this scenario and share this reminder. Your T-spine NEEDS rotation. #spinemobility #lowbackpain #rotate #movementismedicine #fy

If you have flat hobbit-ish feet 👣 this should be a staple in your daily routine. Way too often I see over pronation ( flattening ) of the foot arch which often leads to more distribution of weight into the outer foot, rolling ankles, weak knees, hips, and low back. It’s a waterfall effect. One causes the other and the next, and so on. Until you fix the foot’s capacity problem ➡️ Knees, Hips, Low Back will ALWAYS be over leveraged. If your tired of complicated mobility and unpredictable pain comment “Frodo” for a free movement Audit. #shinsplints #footpainrelief #physiotherapy #feet #fyp

No woo woo magic here. Your foot is directly related to how your knee and hips operate. But it’s not a hardware problem. It’s a software problem. Pinky toe-proneals-glute med This is the chain of command your brain follows when your foot and hips require lateral stability( think basketball, soccer, holiday shopping, RUNNING) In order to avoid long term pain you need to build the capacity. Load cannot exceed capacity. That’s where injuries occur. Share with your wobbly friends! #glutesworkout #stability #hippainrelief #strengthtraining #fyp

The biggest mistake in modern healthcare? Treating the symptom vs the system. Let me explain. They treat you like a car with a broken part…”put it in park, rest, let it heal” But they are missing the point. When the doc, chiro, or physical therapist tells you to “stop moving” and “avoid the pain” they are teaching your brain that movement is dangerous. Your nervous system is on high alert and it’s only a matter of time before something strikes that nerve again. Sciatica is a result of 2 things: -poor movement capacity -improper loading of the spine Both lead to inflammation, tightness, disc problems, and an over worked nervous system. We don’t fix sciatica by staring at the skeleton; we fix it by DOWNREGULATING the threat. Your nervous system MUST trust your abilities to rebuild the capacity to load 👇🏼 D.A.E.L 👉🏼Desensitize the alarm 👉🏼Activate the mechanics 👉🏼Expand the capacity 👉🏼Load with intention Stop protecting and Start Progressing. Comment “ DAEL” to learn more #sciatica #movementismedicine #nervepain #backpain #mri

Your feet are LITERALLY part of your core! The big toe anchors your foot’s arch + stability → poor big toe function collapses your knee inward (hello meniscus stress & pain) → that funky chain reaction forces your transverse abdominis (the deep ‘corset’ muscle) to work overtime (or shut down), messing with low back + pelvic stability. It starts from the ground: Strong big toe = happy knee function = bulletproof core abilities. Who knew your big toe mattered this much? Apparently your brain did, it just never told you. Drop a 🔥 if you’re activating your nervous system today! Was this helpful? Let me know #physio #lowbackpain #footcore #pt #kneestability

Most PT’s will tell you that sciatica is not a stretching problem. we need to understand that sciatic pain is a NERVE related pain that will NEVER go away with passive stretching. But here’s what they won’t tell you👇🏼 The piriformis only gets tight due to overload and that can only happen if the pelvis & center of gravity is shifted forward causing that chain reaction. Sciatica > Tight Pirifomis > weak core > shifted pelvis If you’re battling sciatica try out this exercise for 2x10 every day. Ready to learn more and find the true root cause of your pain? comment the word “Audit” #sciatica #lowbackpain #biomechanics #mobilitytraining #fyp

95% ignore the glute medius’s key role in hip stability and miss this vital training element for better mobility, strength, and performance. This video explains it directly: its function, common errors, and precise corrections. If you’re playing the long game with your hips try this exercise first before your next leg day Comment “AUDIT” for free 1:1 help with your movement #hipstability #glutesworkout #biomechanics #strengthtraining #fyp

You’re blindly trusting your feet. Or at least that’s what I was doing until running caused its usual pain on my feet, knees, and back. New shoes won’t make running easier. Adjusting how your feet make impact into - through- and from the ground will. I was having pain from my pinky toe all into my shin and after practicing this exercise for a week the strength is restored and no more pain. It’s not your insoles, it’s your feet If you need to be doing more of this then share the video with someone else. They need it too👉🏼 #footpain #runningtips #posture #shinsplints #fyp

To the client in crisis: More commonly I see poor mechanics due to lack of body awareness. Your weak glutes and dull hip pain are an output. The input is your skeletal position. Before you try another trendy exercise from another copy and paste fitness influencer, try the basics. Learn positioning, learn control, learn to build a mobement’s capacity. THIS is the only way your body and mind earns & learns the right to load. If this scratches the itch share with a friend and make sure you follow to learn more about your pain. #hippain #posture #mechanics #strengthtraining #physio