by Dr. Steve Osterer

It’s been three years since I took the inaugural Functional Range Conditioning (FRC) course from Dr. Andreo Spina. I distinctly remember day one, sitting in the middle of a small number of rows at Vaughn Strength and Conditioning. It was 8am on a Saturday morning, and I sat with eager anticipation to up my game on mobility and movement training. Within the first hour I turned to my buddy beside me and smirked a very obvious ‘I told you so’ smile. I knew that I was in a group of select people witnessing the birth of a monster course. 


Since that time, FRC has been endorsed by hundreds of trainers, therapists, and coaches ranging all the way into professional sport. From Major League Baseball teams to the Onnit Academy in Texas, it’s not hard to find photos or videos of athletes preparing for their seasons with FRC concepts. 

To the uninitiated, it may seem like a bunch of mobile people posting Instagram videos of themselves doing cool moves like the splits or scapular pull-ups from a bar. 

But it is much more than that. 

From building more efficient joints to progressively introducing more challenging movements, FRC provides a scientifically grounded set of principles to make us more resilient movers. 

Behind every movement rests its composite working parts - our joints or ‘articulations’. FRC provides the means to improve our articulations controllable joint range BEFORE attempting exercises or movements. The more range that we can control with our joints, the more movement options we posses, and thus the better the mover we become. 

We need to build the required hip range of motion before attempting to squat. 

This is a philosophy that I have taken with me for the last three years. It’s what I refer to with my patients as ‘creating better options’. It’s a concept that I successfully implemented in my own training that allowed me to finally squat pain free after years of discomfort. It took care of my cranky right shoulder from years of abuse being a baseball pitcher. But most importantly, it has helped my patients move with more confidence, less pain, and improve their performance. 


If you’re struggling with a movement, can’t get into the right positions, or want to learn more, come in to OHFAST and see how FRC can help you achieve your goals. 


© 2014, Dr. Paul Oh. All rights reserved.