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The Resilient Movement Blog

Uncover innovative approaches to biomechanics, strength training, and pain-free movement, as we empower you with knowledge and practical insights.

Rethinking the Pelvic Floor: Why Plyometrics Matter Aug 07, 2025
Trainer (Alex Effer) demonstrates rotator cuff rehab exercise next to labeled shoulder anatomy showing scapula, clavicle, humerus, and rotator cuff muscles.
Why Most Rotator Cuff Rehab Fails (And 3 Better Exercises That Work) Jul 28, 2025
Supine Internal Rotation Stretch: "Demonstration of supine passive hip internal rotation stretch, lying on back crossing one leg over another." Pigeon Stretch: "Person performing pigeon stretch to improve posterior hip capsule flexibility." Arm Bar Exercise: "Individual executing an arm bar exercise on the floor to facilitate pelvic internal rotation." Foam Roller Walk-Over: "Athlete performing foam roller walk-over exercise to reinforce pelvis internal rotation mechanics." Crossover Step-Up: "Trainer performing crossover step-up with cable resistance promoting foot pronation and internal hip rotation." Toes Elevated Knee-to-Wall Hinge (Best Exercise): "Person demonstrating toes-elevated knee-to-wall hinge exercise, optimizing hip internal rotation through proper femur and pelvis positioning."
Ranking The BEST & Worst Exercise To Improve Hip Internal Rotation Jul 22, 2025
The 5 Best Split Squat Variations (And When to Use Each One) Jul 15, 2025
The Easiest Way To Fix Your Tight Calves Jul 08, 2025
How Biceps & Triceps Training FIX Your Shoulders Jul 02, 2025
The Ultimate Guide to Fixing Swayback Posture Jun 25, 2025
Stretching Is Temporary: Do These Rolling Exercises Instead Jun 18, 2025
The 3 Biggest Mobility Mistakes (And How to Actually Fix Them) Jun 10, 2025
The Best Way To Train Your Core Jun 03, 2025
You’re Foam Rolling All Wrong—Here’s What Actually Works May 29, 2025
Stop Blaming Your Calves For Limited Ankle Mobility: Do This Instead May 21, 2025

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Alex Effer

Hello, I'm a certified exercise physiologist and the founder of Resilient Training and Rehabilitation. With over a decade of experience in the training and rehabilitation space, my goal is to share the knowledge and strategies I've gained over the years in helping my clients eliminate pain and move with confidence.

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