Meso is a biology prefix meaning middle. After age 30, doctor visits associated with some type of movement dysfunction top the list of emergency-room complaints. At Meso Fit Boca, we believe that’s because faulty soft tissue, or the brain’s software, is running on faulty programming. Young or old, previously injured, tight, performance athlete, or soccer mom, The RAMP Method is designed to bring the body back to when it moved best.

When it moved flawlessly.

The point where it moved completely aligned in its middle.

Any lack of joint range of motion forces the brain to borrow movement from elsewhere, usually the spine. Losses in hip and knee range of motion, coupled with restricted dorsiflexion of the ankle, add up to moving compensated, where the risk of injury increases. To get the body to move in its middle is no easy task. Overall improvements in daily movement can only occur with conscious awareness of prevalent side-dominance issues performed throughout the day (like brushing teeth, shaving, or eating with the non-dominant hand).

People tend to use, and practitioners tend to administer, corrective exercise long after it produces the desired result; which is to relieve pain, realign joints, and make the body function better outside of training. Corrective exercise should produce instant results. Done too long, they may cause the imbalance they seek to correct.

To improve overall movement takes creating new space to move in. Restricted feet and ankles impede the progress of all other joints and any intervention administered above them turns into a dead end. Because the foot and ankle bear all bodyweight, they need to be prioritized and any dysfunction cleared. The following exercises should be done after adequate dorsiflexion restoration (See Release-Stretch-Contract: Gastroc/Tibialis).

The Meso-Style Workout: These multi-joint, multi-directional movements require balanced feet and ankles capable of adequate dorsiflexion. Extending out of a lunge or step-up in the forefoot loads the knee and is the result of faulty weight distribution. Forefoot loading leads to knee, hip, and ankle issues and should be avoided. The ankle should remain dorsiflexed through all phases of hip and knee flexion and extension unless otherwise specified.

All exercises can be added to your existing plan and added as 3 sets of 10, or circuited with round length and exercises done according to fitness level and available equipment.

Step Up Into SDL (single leg deadlift) W/Single Arm Curl/Press

Landmine Reverse Lunge Into SDL W/Single Arm Curl/Press

Reverse Lunge Into Cable Rear Lateral

Single leg Dorsiflexed Around The World