Hey, I'm Dr. Clayton Dir, PT, DPT — glad you're here. This community is for people who are done guessing about their pain. Maybe an orthopedist or surgeon couldn't quite pin down what was going on. Maybe you were offered surgery or injections and something told you to pause first. Either way — you're in the right place. A few things to do right now: 1️⃣ Introduce yourself in the with a POST — your name, where you're from, and what pain or goal brought you here 2️⃣ Grab the free 5-minute self-diagnosis checklist (low back, knee, or shoulder) — pinned in the Classroom section, it'll help you figure out if you need PT, rest, or a doctor 3️⃣ Mark your calendar — I'm hosting a live low back pain workshop right here in the group soon. Free members get the replay in Skool; more details coming as we get closer 4️⃣ Say hi to someone else's intro post — this community works best when it's a two-way street, not just me talking A couple ground rules: - This is a space for real questions and real support — no judgment, no "just push through it" - I'm active here, but this isn't a substitute for an in-person evaluation if something needs hands-on care - Be kind. Everyone here is dealing with something. Excited to have you. Let's rebuild stronger, together. 💪 📲 Follow along: @TheDocDir on Instagram, TikTok & YouTube 🌐 TheDocDir.com Oh yeah, do you have one of the pains below?

THANK YOU for being here - if you are wondering what in the world you just signed up for, please watch this video as you are in the right place!

🔥 Warm up — Days 1 & 4 (lower body focus) - Backwards Deadmill — 2-5 minutes - 90 Degree Clams — 3 sets of 15 per leg - 7 Way Hips — 5 reps in each direction to start 🔥 Warm up — Day 3 (upper body focus) - Passthroughs (using a band or broomstick, 2x10 reps) - Blackburns (8 second hold in each direction, 2 sets) - Cheerleaders (5 straight-arm pull apart in each direction, 3x10 on the bent-arm exercise) Feel free to mix and match warm-up movements from either list based on what your body needs that day — this isn't rigid, just a good starting template. 📅 Day 1 — Lower strength EMOM — 3 rounds - Smith machine squats — 10 reps - Romanian deadlifts (free weights) — 10 reps - Walking lunges — 8 per leg - Farmer's carry — 20-30 seconds 📅 Day 2 — Mobility + light cardio - Treadmill incline walk — 20-30 minutes, moderate pace - Couch Stretch — hold each side 2-3 minutes - 90/90+ — 10 per side - Shoulder Blade Smash — find the sore spots, hold 30-60 seconds