Boosting that Back Function – 4 Stance Variations for the Good Morning
The good morning exercise is excellent for developing core strength, hip extensor flexibility, and function synchronicity between the hips and trunk. It is favorable for enhancing the posterior kinetic chain as the movement requires cooperative force couples action across multiple joint segments. It is preferred for erector spinae development over back extension machines as the posterior chain work is closed-chain. The mechanics of the exercise require significant work from the erector spinae, gluteus maximus and hamstrings when full range of motion (ROM) is performed. The long resistance arm at the end-point of the eccentric phase tells the trainer that significant loading will not be needed or even useful/safe for most clients. Considering the flexibility and coordination requirements, trainers must make sure the client has the ROM, trunk stability, and lumbo-pelvic rhythm to maintain proper form. The traditional good morning exercise usually involves axial loading with a barbell, but many modifications can be employed (e.g., reaching a stability ball overhead or a medicine ball against the chest).
When a bar is used, it should run across the ridge the trapezius in line with the spine of the scapulae. In the starting position, the client maintains an upright posture with the feet shoulder-width apart and the spine and pelvis in neutral positions. The knees should also be set in a slightly flexed (10-15°) position at the start and maintained during the whole movement. The action starts by flexing at the hip moving the pelvis posteriorly to allow the torso to descend forward and downward toward the floor. The back is flat, the pelvis is neutral relative to the lower back. To ensure the back does not round during the eccentric component, the client should be instructed to keep the chest up and the scapulae retracted; and to descend only to a ROM where a flat back can be maintained. Optimally, this is 90° of hip flexion with the back parallel to the floor. Once functional ROM is obtained the client extends the hips to return to the start position.
The most common errors observed include additional flexing of the knees due to tight hamstrings or rounding of the back commonly due to poor instruction or trunk weakness. Rounding of the back is very dangerous as it places excessive compressive forces on the intervertebral discs and associated connective tissues. If performed correctly, clients with tightness who are prone to hamstring-related injuries may benefit from the lengthening properties of the movement (the split stance variation in particular) with appropriate loading. It also allows for the development of functional eccentric strength (proper deceleration) that can aid in pelvic stability. Many variations of the good morning exercise can be implemented – the ones addressed below revolve around modifying the stance. Try using the split and unilateral stances once the client has mastery of the narrow and wide stances through a full ROM.
Wide Stance Good Morning - The gluteus maximus provides greater contribution to force production as the hips open up earlier during the concentric phase. The adductors also contribute to a greater degree due to the abducted hip position. This technique can be used as a modification for clients with tight hamstrings.

Narrow Stance Good Morning – Compared with the wide stance, the erector spinae experiences a greater relative challenge as the load is placed upon a longer resistance arm and the hips open up later during the concentric phase. There is also a greater relative flexibility demand placed on hamstrings when in a narrow stance vs. a wide stance.

Split Stance Good Morning – This stance will incorporate a greater balance and hip/lower back stability challenge. The leading leg is positioned slightly out in front of the torso at the start position; resulting in a significantly greater flexibility demand and eccentric stretch. Keep an eye on the pelvis as compensatory actions can twist the body. With low loading, it can be an optimal component of a dynamic stretching routine or warm-up.

Single Leg Good Morning – This one can be quite challenging due to the small base of support; stabilization, balance, and flexibility demands are all elevated. A slight knee bend in the supporting leg is maintained, while the trailing leg extended behind the body is driven as straight as possible. If possible, the torso and trailing leg are in a straight line and parallel to the ground at full ROM. This variation also stretches the gastrocnemius as an added benefit. Watch out for lateral rotation of the pelvis as the body attempts to place more load over the base of support.
Why the Buzz? Unprecedented Weight Loss Results
Mounjaro isn't just another weight loss drug; it's setting a new standard. Clinical trials (like SURMOUNT-1 through SURMOUNT-4) consistently showed results that far surpassed previous medications:
1. Record-Breaking Averages: Participants in the SURMOUNT trials achieved average weight losses ranging from 15% to over 20% of their starting body weight. Many individuals lost significantly more – 25% or even 30%+ wasn't uncommon in the highest dose groups.
2. Significant Numbers Achieving Goals: A substantially higher percentage of people on tirzepatide achieved clinically meaningful weight loss (5%, 10%, 15%+) compared to placebo or even other GLP-1 medications like semaglutide (Ozempic/Wegovy).
3. Beyond Weight: Benefits extend to improved cardiometabolic health markers – better blood sugar control (crucial for those with prediabetes or diabetes), reduced blood pressure, improved cholesterol levels, and potentially reduced risk factors for heart disease.
How Does Mounjaro/Zepbound Work? The Dual-Action Powerhouse
Tirzepatide's secret lies in its unique mechanism. It's the first and only FDA-approved medication that activates "two" incretin hormone receptors:
1. GLP-1 Receptor Agonist: Like other drugs (semaglutide, liraglutide), this:
-Signals Fullness: Slows stomach emptying and acts directly on the brain's appetite centers, reducing hunger and increasing satiety (feeling full).
-Helps Blood Sugar: Stimulates insulin release when blood sugar is high and reduces glucagon secretion.
2. GIP Receptor Agonist: This is the game-changing addition. Glucose-dependent Insulinotropic Polypeptide (GIP) receptor activation:
-Potentiates Weight Loss: Amplifies the appetite-suppressing and satiety effects of GLP-1.
-Enhances Metabolic Effects: May further improve how the body handles sugar and fat.
Think of it as a double-barreled approach targeting the complex biology of weight regulation more effectively than single-hormone medications.
Who is Mounjaro/Zepbound For? (2025 Criteria)
Mounjaro (under the brand name Mounjaro) is still specifically approved for improving blood sugar control in adults with type 2 diabetes, often leading to weight loss as a side effect.
Zepbound (the exact same medication, tirzepatide) is approved specifically for chronic weight management in adults who have:
-Obesity: Body Mass Index (BMI) of 30 kg/m² or higher, "OR"
-Overweight: BMI of 27 kg/m² or higher AND at least one weight-related health condition (e.g., high blood pressure, type 2 diabetes, high cholesterol, obstructive sleep apnea, cardiovascular disease).
Crucially, it's intended for use alongside a reduced-calorie diet and increased physical activity.
The Treatment Journey: What to Expect in 2025
-Administration: Once-weekly subcutaneous injection (self-administered, similar to insulin pens).
-Dosing: Starts at a low dose (2.5mg for Zepbound, 2.5mg or 5mg for Mounjaro in diabetes) and is gradually increased every 4 weeks to minimize side effects. The
-effective doses for weight loss typically range from 5mg to the maximum of 15mg. Finding the optimal dose is individualized.
-Side Effects (Updated Experience): The most common side effects are gastrointestinal, usually mild to moderate and often temporary, especially during dose escalation:
* Nausea
* Diarrhea
* Vomiting
* Constipation
* Abdominal pain
* Decreased appetite
* Indigestion
* Injection site reactions
- Serious but Rare: Potential risk of pancreatitis, gallbladder problems, kidney issues, severe GI reactions, low blood sugar (especially if used with insulin or sulfonylureas), and potential thyroid C-cell tumors (seen in rodents, human relevance unknown - contraindicated in those with personal/family history of Medullary Thyroid Carcinoma or MEN syndrome). Discuss all risks thoroughly with your doctor.
-Real-World Results: Consistent with trials, real-world data confirms significant weight loss for many users. However, individual responses vary. Factors like adherence, lifestyle changes, starting weight, and biology play a role.
-Long-Term Use & Maintenance: Obesity is a chronic condition. Studies like SURMOUNT-4 show that stopping tirzepatide often leads to significant weight regain. Maintaining weight loss typically requires ongoing medication, combined with sustained lifestyle changes. Think of it as a long-term management tool, similar to medication for high blood pressure.
-Access, Cost, and Insurance in 2025: The Evolving Landscape
-Zepbound vs. Mounjaro: For pure weight loss (without T2D), Zepbound is the appropriate prescription. Using Mounjaro off-label for weight loss can lead to significant insurance hurdles. Zepbound is increasingly being added to formularies.
-Insurance Coverage: Coverage for Zepbound (and Mounjaro for diabetes) continues to be a major challenge but is slowly improving
-Medicare: Still does not cover FDA-approved weight loss medications (Part D prohibition). Coverage is limited to Mounjaro *only* for beneficiaries with Type 2 Diabetes.
-Medicaid: Varies significantly by state. More states are adding coverage, but many restrictions apply.
-Commercial Insurance: Coverage is expanding but remains inconsistent. Prior authorization (demonstrating BMI criteria, comorbidities, and often step therapy with older drugs) is almost always required. Denials are still common.
-Cost: Without coverage, list prices are very high ($1,000 - $1,300+ per month).
-Savings Cards: Manufacturer savings cards (available on Zepbound/Mounjaro websites) can significantly reduce cost for eligible commercially insured patients (often to ~$550/month) or potentially to $25/month if coverage is denied. For uninsured patients using Zepbound for weight loss, a different savings card may offer discounts, but costs remain substantial.
-Supply: While previous shortages occurred, supply for both Mounjaro and Zepbound has significantly stabilized in 2025.
Mounjaro/Zepbound vs. Other Options (Semaglutide/Wegovy)
-Efficacy: Tirzepatide (Mounjaro/Zepbound) consistently demonstrates superior weight loss compared to semaglutide (Ozempic/Wegovy) in head-to-head trials and meta-analyses.
-Mechanism: Tirzepatide's dual-action (GLP-1 + GIP) vs. semaglutide's single-action (GLP-1 only) is the key differentiator.
-Side Effects: GI side effect profiles are similar, though some studies suggest tirzepatide *might* have slightly higher rates of nausea/diarrhea, particularly at higher doses.
- Choice: The "best" option depends on individual factors: insurance coverage, cost, tolerance to side effects, specific health goals (weight loss vs. blood sugar focus), and doctor's recommendation.
Key Takeaways for 2025
1. Unmatched Efficacy: Tirzepatide (Mounjaro for diabetes, Zepbound for weight loss) represents the most effective pharmaceutical tool currently available for significant weight loss, with average losses of 15-20%+.
2. Dual-Action is Key: Its unique GLP-1 + GIP mechanism drives superior results compared to older GLP-1-only medications.
3. Chronic Management: Obesity requires long-term treatment. Stopping medication often leads to weight regain. Zepbound is a powerful tool for *ongoing* management alongside lifestyle changes.
4. Access is Improving (Slowly): While cost and insurance barriers remain significant, the approval of Zepbound and expanding coverage are positive steps. Savings cards are essential for many.
5. Not a Magic Bullet: Success requires commitment to dietary changes, increased physical activity, and regular follow-up with your healthcare provider. Managing expectations and side effects is crucial.
6. Consult Your Doctor: This is paramount. Only a healthcare professional can determine if Mounjaro or Zepbound is appropriate and safe for you, considering your full medical history, current medications, and weight loss goals. They can guide you through dosing, side effect management, and access challenges.
The Future is Here (and Evolving)
Mounjaro has fundamentally changed the treatment paradigm for obesity. The weight loss results are truly remarkable, offering new hope and improved health outcomes for millions. While challenges around access and cost persist, the trajectory is positive. As we move further into 2025, tirzepatide remains at the forefront of effective medical weight management. If you struggle with obesity or overweight with related health issues, having a conversation with your doctor about whether Zepbound might be right for you is one of the most impactful steps you can take towards a healthier future.
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before starting or changing any treatment plan.
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