The Movement Underground

The Movement Underground Discover whats holding you back…and build a body that wont. BE UNBREAKABLE.

Whether you are an athlete, or active adult tired of nagging pain and injuries, TMU offers the same care pro athletes get - For Every Body. WHAT WE DO

Eliminate Pain, Restore Movement & Optimize Performance
Professional Athletes and Performance Artists have a whole team of Performance, Recovery, and Rehab specialists in their corner to keep them healthy, and functioning at their optimal level… Wh

o do you have in your corner? We have helped thousands of local athletes, fitness enthusiasts, and weekend warriors overcome pain, poor mobility, and get the most out of their body and life…

We can’t wait to stand behind you too.

05/31/2026

Training splits tournament — busy adults edition.
Often debated, but the only right opinion is mine...😅
Here's how Round 1 ended.

Full Body 3x over Body Part Splits.
Upper/Lower 4x over CrossFit WOD.
Full Body 2x over Push/Pull/Legs.
Daily 20 Min over Weekend Warrior.

The one that's going to get the most pushback:
Daily 20 Min beating the Weekend Warrior.

That's intentional. For the majority of adults with full-time jobs, families, and real life running in the background, consistency at manageable volume will outperform sporadic high-effort sessions almost every time.

Semifinals:
Full Body 3x vs. Upper/Lower 4x.
Full Body 2x vs. Daily 20 Min.
Both matchups are legitimately close.

Which Round 1 result do you think I got wrong? Drop it below.

Tag the person in your life still doing a body part split on four hours of sleep wondering why nothing's changing.

Follow the page — semifinals are coming.

The Movement Underground | Seaford, Long Island, NY

05/30/2026

Most trainers and therapists are making the same mistake.
And most don't know it.

They're looking at the body through a mechanical lens.
Something's limited — stretch it.
Something hurts — find the structure.
Identify the tissue — fix the tissue.

The problem with this approach, it is assumes the tissue was the primary constraint...

Movement isn't only a tissue story... it's a permission story.
Your nervous system continuously evaluates what it trusts you with.
The ranges you use regularly stay available.
The ones you stop using?
The brain starts restricting access.

It isn't punishment. Its adaptation to moving less.
Same way you'd be shredded if you lifted weights more...

The direction matters more than most people realize:
people don't move less because they feel bad.
They feel bad because they move less first.

Chase the mechanical answer and you keep treating the wrong thing. Understand the nervous system's role in that equation, and you unlock more opportunities, even if your intervention is tissue based, the intention is anything but.

This is the lens we use at The Movement Underground.
It's why people who've been through the standard approach, and failed, actually get better here.

If you're a trainer, therapist, or coach who has a client you can't figure out — what does it look like? Drop it in the comments.

Share this with an athlete or person stuck in their rehab who could use a different approach.

05/30/2026

💡 The Truth About Swelling After Surgery 💡

Rest, Ice and NSAIDS, have been the “go to” post surgery plan for decades…

but what if I told you that the very advice you get from your surgeon…is delaying your recovery, complicating your healing, and may lead to a less optimal long term outcome????

Yeah….

When you really start to understand the physiology of healing, it’s easy to see where the REAL opportunities are, and perhaps where we can help alleviate pain and swelling proactively, reducing the reliance on drugs and rest for pain control, and getting people moving sooner!

You see, swelling isn’t just a nuisance; it’s your body’s way of managing injury and repair.

The lymphatic system is key here—it’s your body’s waste removal crew. But unlike blood circulation, lymph doesn’t have a pump like the heart. It depends on movement and muscle action to work!

So, what happens when you’re told to sit still? Swelling lingers. Healing slows. Scar tissue builds up. And you go longer and longer on the shelf…

Instead of ice and NSAIDs (which have their place for pain), consider a proactive approach:

✅ Gentle movement to stimulate lymph flow, like light cardio, resistance training of non affected body areas, etc.

✅ Targeted lymphatic drainage techniques to reduce swelling like this “tech assisted” drainage approach using a simple massage gun!

✅ Active strategies to support healing from the start like ensuring quality sleep, solid nutrition, and a plan that gets lymph moving!

Orthopedic rehab isn’t just about recovering after surgery—it’s about preparing before and optimizing immediately after.

The sooner you address swelling, the faster you regain range of motion, therefore function and crush your recovery goals.

Ready to rethink your post-op plan? Let’s create a strategy that works with your physiology, not against it.

DM us to learn more about lymphatic drainage and orthopedic rehab that puts healing into high gear.

Zhao-Fleming, H., Hand, A., Zhang, K. et al. Effect of non-steroidal anti-inflammatory drugs on post-surgical complications against the backdrop of the opioid crisis (2018). https://doi.org/10.1186/s41038-018-0128-x

05/29/2026

If your back hurts, and your therapist only works on your back...
You might need a new therapist.
You defintiely need a better approach.

Look, I get it. You’re in pain.
You want someone to fix the spot. Yesterday preferably.

And yes, I’ll treat your low back…because that’s where it hurts and I want to help you feel better as soon as possible…

But I’m also going to ask more important questions....

Why does it hurt?
What are all the contributing factors?
Why do they think it hurts?

Because the site of pain is rarely the source of the problem.

Most cases of low back pain are non-specific, which means they aren’t caused by one obvious pathology, despite what that MRI may have you believe.

They’re caused by a thousand little things accumulating over time:

⚠️ Poor hip extension
⚠️ Limited thoracic mobility
⚠️ Poor Lifestyle Habits
⚠️ Stress, sleep, posture, load management, mindset...

If we’re not looking at how your entire system moves…
We’re just chasing symptoms with short-term solutions.

At we use movement-based assessment not to “diagnose” you…
But to build a roadmap.

A roadmap that guides our hands-on care, our programming, and our education.

Don’t just treat the pain.
Treat the pattern.
Understand the person.
And build a plan that actually scales with their life.

🧠 Movement is data.
💪 Programming is intervention.
🫶 Encouragement is medicine.

Maher et al. (2017). Non-specific low back pain. The Lancet.
This paper reinforces that low back pain is typically multifactorial and influenced by biomechanical, psychological, and social factors.
Which means if we’re not evaluating the whole human…we’re missing the point.

05/29/2026

Isometrics aren’t sexy… but they’re powerful.

Especially when you’re working with an athlete who’s lost the thing they love because of pain, like my friend here, the legendary Pro Lax Trailblazer, and strength coach,

In this reel, I’m coaching Greg through a sleeper-position isometric…targeting the regressive side of the joint (internal rotation) from a mechanically disadvantaged position.

So why this?
Why not just stretch and pray?

Because this does so much more than just “loosen tightness.”

Here's how I break this down... 👇

Mechanically
Isometrics, especially in end-range positions, help reorganize collagen fibers and recondition tendon capacity. Tendons take either high velocity or high intensity stimuli to adapt to…so just hanging out in a stretch leaves a lot of gains on the table.

They load tissue safely, without the strain of dynamic movement…perfect for tissues that aren’t ready for full-range training yet, or are still sensitive to more dynamic resistance…

Rio E, Kidgell D, Purdam C, Gaida J, Moseley GL, Pearce AJ, Cook J. Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. PMID: 25979840

Neurologically
Holding even mild tension in a painful range creates a desensitization effect through cortical inhibition.

That means less pain, without needing meds or passive modalities.

Perceptually
Pain robs athletes of confidence.
Of certainty.
Of control.
Isometrics begin the process to give that back.

They bridge the gap between “rest and wait” and full training.

They say: “Hey, you can still load this. You’re not broken.”

And that’s often the first step in reclaiming the gym, the field, and the mindset needed to return to full strength.

This isn’t just about restoring IR.
It’s about restoring belief, while also providing the right environment for growth, healing and moving. 🤌

05/13/2026

Three things NOT to do when you strain your hamstring.
Let me break down why.

1. Don't stretch it immediately.
Your first instinct when you feel that pull is to stretch it out. Don't.
A hamstring strain means the tissue is currently compromised, overstretched, or even torn to some degree.
Stretching it immediately just adds more tension to tissue that's already compromised.
What it needs is time to heal, and controlled, progressive loading that builds its tolerance—not aggressive lengthening that aggravates it further.

Stretching may have a place later in rehab.
But right after the strain? You're making it worse.

2. Don't ice it.

Ice restricts blood flow. And blood flow is exactly what your body needs to heal. Your circulatory system is trying to deliver oxygen, nutrients, immune cells, and everything else required to repair the tissue.
When you ice it, you're constricting the vessels and slowing down that entire process.

Ice might reduce pain temporarily. I
t might make the area feel less inflamed.
But it's working against the biological process your body is trying to start.

If you want to manage pain, there are better options that don't interfere with healing. Ice is not one of them.

3. Don't stop moving completely.

The worst thing you can do after a hamstring strain is shut down all movement and go into full rest mode. Circulation matters.
Your heart needs to pump blood to the injured area to clear out waste products and bring in what's needed for repair.
A modified training plan keeps athletes engaged, and proactive in their care.
Complete rest kills circulation and delays recovery.

You don't need to sprint the next day.
But you do need to move.
Walking. Light cycling. Gentle range of motion.
Anything that keeps blood flowing without overloading the tissue.

Here's the reframe:

Your hamstring didn't fail.
It's not broken. It's not weak.
It's currently underprepared for the demands you're asking of it.

That's the gap you need to close. A
nd you close it through progressive loading—not stretching, icing, or shutting down.

Build capacity. Build tolerance. Do it progressively.
That's how you recover from a hamstring strain.
Not RICE. Not rest. Not avoidance.

If you've ever been told to ice and rest a hamstring strain and it didn't get better—now you know why.
Share this with someone who needs to hear it.

The Movement Underground | Seaford, NY

05/12/2026

College coaches don't want babies to take care of.
If you're not ready to be accountable, don't show up.

I played D1 Lacrosse.
I've been an athletic trainer at the college level.
I've been in the closed-door meetings with coaches.
I've heard what they say about freshmen who don't make it past their first year.

And here's what I can tell you: it's never about talent.
It's almost always about maturity, accountability, and the willingness to be coached without being coddled.

High school athletes get their hands held.
You miss a workout? Your coach checks on you.
You don't follow the program? Someone reminds you.
You're late to practice? You get a warning, maybe two.
You're dealing with drama? Coach sits you down and talks it through.
That doesn't happen in college.

In college, you're replaceable.
There are fifteen guys on the roster who want your spot.
Your coach doesn't have time to babysit you.
They don't have time to remind you to eat right, sleep enough, show up on time, or follow the strength program.

They're managing a team, recruiting the next class, dealing with compliance, and trying to win games.
They need athletes who are already mature enough to handle their business without being micromanaged.

What college coaches want are complete athletes.
Not just talented. Complete.
That means mentally tough. Accountable.
Able to manage your schedule, your training, your recovery, your academics, and your social life without someone holding your hand.
It means showing up ready to be coached—not hoping someone will develop you from scratch.

If you're a high school athlete heading to college this fall, here's what you need to understand before you get there...

Your scholarship doesn't guarantee playing time.
Your talent doesn't guarantee success.
Your maturity and accountability determine whether you make it or wash out.

And most freshmen who don't make it?
It's not because they weren't good enough.
It's because they showed up expecting to be developed when they needed to show up ready to perform.

So here's my advice as someone who's worked with college athletes for years: take ownership of your preparation now.
Stop waiting for someone to tell you what to do.
Start managing your training, your recovery, your nutrition, and your mindset like a professional. Because that's what you're about to become.

Show up ready. Or don't show up at all.

If you're a parent or coach preparing a high school athlete for college, share this. They need to hear it before they get there.
If you're a long island athlete wanting to make this summer COUNT...PM me and set up a free eval, we'll show you the exact gap in your game we need to close before the fall.

The Movement Underground | Seaford, NY

05/08/2026

I've been doing this for twenty years.
I've rehabbed hundreds of athletes at every level.
I've seen what works and what doesn't.

And I'm done pretending the standard way of doing things works when it clearly doesn't for most people.

So here's the deal: if you disagree with me, that's fine.
Drop the number of the take you think I'm wrong about in the comments.
Let's argue. Let's debate.
Let's talk about why you think I'm full of it.

Because that's how we get better—by challenging the dogma that's been holding sports medicine back for decades.

But if you're nodding along because you've experienced this yourself...
if you've been failed by standard protocols, told to rest when you needed to load, cleared when you weren't ready, or abandoned after you hit your insurance cap...
then you know exactly what I'm talking about.

Comment the number of the take you disagree with most.
Or share this if you're as tired of the BS as I am.

The Movement Underground | Seaford, NY

05/08/2026

Most of the law enforcement officers we train come to us first to deal with chronic low back pain.
If you're one of them, this is for you.

Here's the reality: your job creates specific physical demands that most training and rehab programs don't address.
You sit in a patrol car for 8-12 hours.
You carry 20+ pounds of equipment on your belt.
You go from seated to sprinting in seconds.
You get in and out of your vehicle dozens of times per shift.
Your work is unpredictable, high-intensity, and physically demanding in ways that don't fit into standard rehab protocols.

Your body adapts to what you do most.
And when most of your shift is spent sitting, your body gets really good at sitting.

The problem is, that's not what the job actually demands from you.
The job demands explosiveness, strength, and resilience under unpredictable conditions.
And when there's a gap between what your body is adapted for and what the job requires, that's when pain shows up.

Most physical therapy doesn't work for law enforcement because it's not designed for your job.
It's generic.
It treats your lower back like the problem instead of addressing your capacity to handle the specific demands you face every shift. It's built for desk workers—not cops.

At The Movement Underground, we treat & train law enforcement differently.
Like Athletes.

We know what sitting for long periods does to your readiness.
We know what carrying equipment all shift demands from your body.
We know what it takes to build the strength, mobility, and load tolerance you need to do your job without chronic pain holding you back.

And we build programs that close the gap between where you are and what your job requires.
Not just symptom management.
Not just generic exercises.
Real capacity building for the specific demands of law enforcement work.

If you're a Long Island police officer, corrections officer, or law enforcement professional, and your back pain isn't getting better with traditional PT, it's not because you're broken.

It's because the approach wasn't built for your job.

Visit our website (link below) to schedule a free assessment.
Or PM if you need a little more discretion as we get you out of pain and back in the game...

We're here to help you build the capacity to stay strong, stay healthy, and stay on the job.

The Movement Underground | Seaford, NY
www.themovementunderground.com

05/07/2026

ACL rehab tournament bracket.
Quarterfinals. This is Part 1 of 2.

I took the top ACL rehab exercises—Nordic squats, single-leg squats, cycle work, Spanish squats, sled work, isometrics, terminal knee extensions, all of them...
and I put them in a tournament bracket to see which one comes out on top.

Some of these matchups aren't even close.
Nordics vs. Balance? Not a contest.

But others? Way closer than you'd think.
Single-leg squats vs. Spanish squats?
That's a debate.

And here's the thing: my picks are biased.

I'm a rehab guy, so I'm ranking based on what gets athletes back on the field faster, stronger, and less likely to re-tear.
Your orthopedic surgeon might rank these differently.
Your physical therapist might have a totally different bracket.
Your strength coach definitely would.
And that's what makes this interesting.
So I want you to drop your picks in the comments.

Tell me which exercise you think should win the whole thing.
Tell me which one I'm underrating.
Tell me where I'm wrong.
Because the best conversations happen when rehab people, coaches, surgeons, and athletes all bring their perspectives to the table.

This is just the quarterfinals.
Semifinals and finals drop next week.
If you want to see which exercise wins the championship, you'll need to follow along.

Drop your champion pick below.
Who's taking home the ACL rehab title?

Follow me so you don't miss Part 2 next week.

The Movement Underground | Seaford, NY

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3553B Merrick Road
Seaford, NY
11783

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