Dr. Moses Bernard, 3965 S. Henderson Boulevard , Suite C, Tampa, FL (2026)

02/02/2023

February is Black History Month. 👊🏿
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For the rest of the month, expect more of the Moses Bernard origin story.
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Part of that origin story is a long history of being dapper AF.

01/09/2023

Training, Stress & Compensation - Part Two
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This is part two of a multi-part series on what’s actually happening when we train, how we recover, and most importantly, how to keep improving.
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In Part One, we discussed finding the “Goldilocks” zone of stress. Too little stress isn’t enough of a stimulus to start the adaptation process. Conversely, too much stress can trigger an injury.
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In todays post, we discuss how long to wait before your next workout - assuming you get the right stress/stimulus in first.
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In tomorrow’s Part Three, we will discuss many of the factors that impact the length of the adaptation and recovery curve.
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03/24/2022

“I really want to carry my elbows with more confidence”
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Sounds weird right?
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We don’t think of elbow health based on a right or wrong position.
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Few people are mindful of their tibial internal rotation when they’re sitting.
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I bet you don’t often think about your ring finger position when you’re texting.

We don’t tend to think of any joint this way.
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Except for the spine.
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Which makes no sense.
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Proper spine posture is on the same level as proper jaw posture. Or wrist posture.
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Which is to say it doesn’t really matter.
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What DOES matter is what your elbow, knee, wrist or spine can DO.

Can it do what it needs to? If so, you’re fine. If not, build more options.
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And stop worry about the “right” posture.
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It doesn’t exist.

03/11/2022

FLASHBACK FRIDAY
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This video is from a post I made in August 2017.
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Yes. FIVE YEARS AGO.
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And I had spent several months working up to the 95lbs in the video.

Around that time, I was doing sets of 10 reps of conventional deadlifts with over 400lbs. My back was already hella strong.
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Yet, I respect my spine so much, that I spent YEARS working up to my current levels of Jefferson curl loading.
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Regardless of my strength at mid range.
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So be strong in your traditional lifts. Just make sure you’re not useless at your end ranges.
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And do so safely.

Original caption is below. My advice stands.

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—————————
"NEVER ROUND YOUR SPINE!!!"
-People (doctors included) who don't really understand how the body works.

Most of you have probably heard this before. But guess what, the spine has joints and joints are designed to move.

You know what happens when you stop moving joints?

They stop knowing how to move and subsequently become sh*tty.

This is a movement called the Jefferson curl. It teaches how to control the entire spine through flexion and extension, under load. Chances are good that your spine WILL have to bend at some point in your life, might as well teach it how to
do so safely.

Would I lift the heaviest weights like this? No.

Would I give this to my acute low back patients? Or course not.

But when we scare people into thinking certain movements are always bad, we often do more of a disservice than benefit.

03/09/2022

PUBLIC SERVICE ANNOUNCEMENT 📣
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I shouldn’t have to keep saying this, but based on messages I’m getting, looks like I need to keep reminding people.
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🗣 Your body doesn’t care how fun or cool an exercise looks. It only knows what you have (and have not) been asking it to do.

🗣 If you’ve never trained spine segmentation, heavy loaded Jefferson curls are (in my personal opinion) a TERRIBLE FU***NG IDEA.
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🗣 If you don’t have good spine segmentation, loaded Jefferson curls are a TERRIBLE FU***NG IDEA.
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🗣 If you’ve never practiced vertical spine segmentation, loaded Jefferson curls are a TERRIBLE FU***NG IDEA.
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🗣 Being very strong at neutral in NO WAY means you’ll be strong at end range. Not even a little bit.
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When the tissues of the human body are exposed to forces that exceed their capacity to handle them, they will fail.
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100% of the time.⠀
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Please don’t do exercises because you say someone on Instagram do them.
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You only get one spine. Give it some respect.
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02/12/2022

Why banded “mobility” doesn’t work 🙅🏿‍♂️
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Ankle mobility is necessary for a lot of things.
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Unfortunately, the way most people go about getting it doesn’t work.
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Sometimes the problem is not spending enough time under tension.
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👉🏿(Banded distractions, I’m looking at you)
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Sometimes the problem is stretching the wrong layers of muscle.
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👉🏿(High school calf stretch, I’m looking at you)
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Sometimes the problem is you aren’t stretching anything, but are just pi***ng off your ankle arthritis.
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👉🏿( 💩 CrossFit coaches, I’m looking at you).
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If you’ve hit a wall in your ankle mobility progress, this video series might be for you.
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01/11/2022

Why Segmentation Matters
(Resistance Band Edition)
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Early in my career, I was fortunate enough to meet a doctor (neurosurgeon) who really taught me how important it is to communicate in a simple and effective manner.
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He said I should be able to explain any treatment plan or procedure in a way a 3rd grader could understand.
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As such, I’ll use whatever props, diagrams or metaphors that will allow me to do this.
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I’ve recently discovered that many different concepts can be easily understood using resistance bands of different strengths.
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Like spinal segmentation.
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When your spine segments well, you are able to evenly distribute force. Especially when you bend and twist.
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When your spine doesn’t segment well, the majority of the force will go into whatever segment moves most easily.
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Todays example shows how forces are distributed in a theoretical lumbar spine when
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A) All of the segments equally distribute force;
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B) One of the segments moves A LITTLE more than the rest;
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C) One of the segments moves A LOT more than the rest;
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In the example, you can also see that as the total amount of stretch increases, the more dramatic the imbalance becomes.
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You can think of this as having consequences as the loads get higher (think heavier weights), when the ranges of motion get higher (end range spinal flexion or extension), or both (like the Jefferson curl).
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So move your spine. It’s kinda a big deal.
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01/07/2022

The CARs CH-CH-CHOPPER returns! 🚁
(Get it?)

Mobility training makes your joints healthy.
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Healthy joints give you more options.

One of those options might be climbing mountains and taking REALLY extra videos while doing so.
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Or maybe that’s just me. 🤷🏿‍♂️

🏔 ⛰ 🏔
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Yes, I’ve been on a bit of a social media hiatus for a few weeks.
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I’d like to think this is how to come back in the least subtle way possible.
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Vacation time is over. Back to work. 👊🏿
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*Thanks and for pointing my alpine explorations in the right direction.

**🎥🚁

11/30/2021

Mobility Mixtape: Civil War

There is a war going on in the fitness and rehabilitation world.

🦸🏻One side says your spine should never move.

They champion “anti-movement” exercises like planks, bird dogs, Pallof presses, and deadlifts.

They cite research papers on dead pig spines, where they dissect out ALL of the supportive connective tissue, and neglect (ignore?) the concept of intra-abdominal pressure.

They treat the body like it’s fragile, and needs to be protected by a suit of fictional armor.

🦸🏿‍♂️The other side, believes your body (spine included) is adaptable and resilient.

They acknowledge that the spine is made of living connective tissue that can repair and remodel with appropriate amounts of stress.

They understand that a life where your spine doesn’t move only exists in tales of fiction.

Ultimately, only one of these sides is actually fighting for truth.

💥💥💥💥💥

It’s Cyber Monday.

The most Cyber-ish thing I could find was my 2009 Halloween costume that I spent WAY too much time building.

I can’t make you Iron Man, but I can teach you how to build a spine that’s as Invincible as a human spine can get.

Get Spine School for $75 off.

Paid in full version?
Use promo code “IRONMAN”

Pay in 3 version?
Use promo code “ILOVEYOU3000”

For as little as $74, you can get started today building a spine that can do anything.

If you choose to use it to fight the forces of evil, that’s up to you.

https://education.mosesbernard.com/courses/spine-school

11/14/2021

Thanks for creating products that:
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Allow me to be nimble enough to get to fun photo op locations
(Swipe ⬅️)
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Allowing my feet and ankles to work like normal human feet and ankles when navigating less than perfectly flat terrain
(Swipe ⬅️⬅️)
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Why should you ?
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So you can .
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Sometimes “anything” looks like choosing to do a random Saturday 14 miles and 5000 vertical feet on a whim.
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PS: The Mobility Mixtape returns next week.
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11/05/2021

The OG White Board Post!
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Todays brings it back to January 2020 for my first ever whiteboard post.
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Ahhh early 2020. What a time to be alive. We were all so young and naive then…
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Why am I reposting this now? Because in three weeks, I will be officially re-launching my spinal health course:

Spine School
(Formerly, the Ultimate Spine Course)
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Why the re-name?
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Because spinal health isn’t a linear process.
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Spine training isn’t a linear process.
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It’s not “Do X, then do Y, then do Z and voila your back is invincible”
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You might need a lot of X, but no Z. Maybe X and Y are perfect, but Z needs a ton of attention.
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It’s multi factorial. And knowing how those factors interplay matters.
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So over the next few weeks, I’m going to share some of my favorites facts, exercises and misconceptions about all things spine related…
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Stay tuned for “BACK Friday 2021”…

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New whiteboard? ✅
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Recorded in one take? ✅
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Me, dropping 💣💣💣? ✅
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Being able to control your body is good.
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Being strong in some of those ranges is even better.
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Being strong in EVERY range makes you unstoppable.
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I know which one I want. How about you?
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10/29/2021

“Look your man. Now look at me…”
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-Moses Bernard, 2010
Vs.
, 2010
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Who wore it better?
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Dr. Moses Bernard

02/02/2023

01/09/2023

03/24/2022

03/11/2022

03/09/2022

02/12/2022

01/11/2022

01/07/2022

11/30/2021

11/14/2021

11/05/2021

10/29/2021

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