Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
as for exercises, DL is a great one, but i think you can also just squat to the depth at which your form breaks down. don’t worry about depth, but only things like proper spinal alignment and the butt wink.
fixing can take an agonizingly long time if there are restricions that have been around for a long time. fixes may take a few days up to many months. be diligent and consistent – try to work on something every day and you’ll get results faster.