Services  ·  Foundational Movement Program

You sit all day.
You try to get fit.
You get hurt. Again.

This is the most predictable injury pattern in the South Bay — and it's entirely preventable. Eight hours at a desk rewires how your body moves. When you load that dysfunctional movement pattern in the gym, something gives. At Modern Movement, we fix the pattern first. Then we rebuild what you lost.

The Problem

The South Bay fitness cycle
nobody talks about.

Sound familiar?
1
You sit 8–10 hours a day
At a desk, on a laptop, in back-to-back Zoom calls. Your hip flexors shorten. Your glutes switch off. Your mid back stiffens into a forward slump. Your neck juts forward. This happens gradually — so gradually you don't notice until something hurts.
2
You decide to get healthy
You join a gym, hire a trainer, start a running program, sign up for CrossFit, or just start lifting on YouTube. The motivation is real. The intent is good. But your body still moves the way it was trained to by 8 hours of sitting.
3
You load the dysfunction
A squat with inactive glutes puts load on your knees and low back. A deadlift with a stiff mid back rounds your lumbar. An overhead press with a restricted mid back pinches your shoulder. The movement is wrong before any weight is added — weight just reveals it faster.
4
Something gives
Low back on deadlift day. Knee on week three of running. Shoulder at the end of a press cycle. You rest, it fades, you go back — and the same thing happens six months later. Because the pattern never changed.
∞
Repeat indefinitely
Most people run this loop for years. Occasional fitness. Predictable injury. Rest. Repeat. The problem isn't your motivation or your program. The problem is that nobody assessed how you move before asking you to load it.
This is not a willpower problem. It's a movement problem. And it's completely solvable — with the right exam, the right corrective work, and exercises chosen from what your movement analysis actually showed.
Why This Is Different

This is rehab.
It just happens to be coached properly.

The Foundational Movement Program is not personal training, and the clinic doesn't offer standalone training. It's a rehab program: we find the weak muscle, the joint that won't stabilize, the range you've lost, and we rebuild it. Exercise is how that gets done, not what you're buying.

What makes it work is that Dr. Cagape holds an NSCA certified personal trainer credential alongside his chiropractic license. That's the difference between being handed an exercise and being coached through one — position, tension, tempo and progression, corrected in the room until it's right.

Exercise from a handout
× Chosen from a template, same for everyone with your diagnosis
× Emailed or printed, performed at home unsupervised
× Nobody sees whether you're doing it right
× Stays the same whether or not you improve
Coached by a DC + CPT
→ Every exercise traces to a specific finding in your movement analysis
→ Taught in the room — position, tension, tempo, set right the first time
→ The restriction gets adjusted and released before you load it
→ It changes when the finding changes
Who This Is For

Built for the South Bay.

MMC is in Milpitas — surrounded by some of the highest concentrations of tech workers in the world. Apple, Google, Meta, Nvidia, Intel, Cisco, LinkedIn, AMD — the people who work at these companies are exactly who this program was built for.

The Tech Worker
Apple  ·  Google  ·  Nvidia  ·  Meta  ·  Intel  ·  Cisco

You're smart, driven, and sedentary for most of the day — often working from home, which means even less incidental movement than a standard office. You want to be fit and healthy but every time you seriously commit to training, something breaks down within weeks. The lower back going out on deadlift day. The knee flaring up when you start running. The shoulder tightening up mid-bench press cycle.

The Foundational Movement Program was built for exactly this. About six to eight visits that find what prolonged sitting has taken from how you move, treat the joint and tissue restrictions it created, and rebuild the strength and control you lost.

The Active Adult (40–65)
Staying Strong. Staying Independent.

After 40, the cost of poor movement patterns compounds faster. Joints that were compensating for years start breaking down. Recovery takes longer. Injuries that used to resolve in a week take months. And most fitness programs designed for this demographic prioritize safety so heavily that they produce no meaningful change.

The Foundational Movement Program takes a different approach: exam first, treat the restrictions that make loading risky, then rebuild control and strength across the fundamental movement patterns. The result is a body that's genuinely more resilient — not just one that can complete a gentle fitness class.

The Post-Rehab Patient
Cleared by PT. Now what?

Physical therapy got you out of pain and cleared for activity. But "cleared" doesn't mean "ready to load." It means you're no longer in the acute phase — not that the movement pattern causing the injury has been corrected or that you have the capacity to prevent it coming back.

The Foundational Movement Program covers that gap. Dr. Cagape's DC credential means he can identify residual restrictions that got missed. His CPT credential means the exercise progression is real and coached properly, not just "maintain function and see how it goes."

The Lifter Who Keeps Getting Hurt
Years of training. Recurring injuries.

You've been lifting for years. You know what you're doing — programming, nutrition, recovery. But there's always one thing: the hip that flares up at a certain squat depth. The shoulder that limits your pressing. The low back that goes out every few months. You've tried deloads, form checks, mobility work. It keeps coming back.

A real orthopedic and movement exam from a licensed DC finds what form check videos can't: the joint restriction that's been driving your compensation for years. Treating it, then rebuilding through correct movement, often resolves recurring injuries that years of good programming couldn't.

The Program

Foundational Movement Program.
About 6 to 8 visits. 45 minutes each.

Six to eight is a timeline, not a package. Strength gains in the first month come mostly from your nervous system relearning a muscle; measurable change in the muscle itself generally shows up around weeks five to eight. Weekly visits carry you through that window. You're billed one visit at a time and you can stop whenever you want.

What happens in every visit
1
Movement re-check
Every visit opens with a look at how you're moving that day — what's restricted, what's compensating, what today needs to account for. It evolves as your movement improves.
2
Chiropractic adjustment
Restricted joints are adjusted before loading. Opening the joint first means you're moving correctly while you work, instead of training around a stiff joint.
3
Soft tissue therapy
Cupping and Graston to release the muscle and fascia limiting your range — squat depth, hip hinge, overhead reach, mid back rotation. Included in every Foundational visit at no extra charge.
4
Coached corrective exercise
Taught and performed in the room, not emailed to you. Each exercise targets a specific finding — the weak muscle, the joint that won't hold position, the range you've lost — and progresses as those findings change.
The Five Movement Patterns We Screen
↓
Squat
Hip and knee bend under load
⟳
Hinge
Bending from the hips
↑
Push
Pressing away and overhead
↓
Pull
Rowing and pulling down
→
Carry
Walking under load, trunk control
Foundational Movement Program
Adjustment + Soft Tissue + Coached Exercise
45 minutes  ·  about 6–8 visits  ·  billed one visit at a time  ·  no package, no commitment  ·  HSA / FSA eligible
Movement re-check Chiropractic adjustment Soft tissue therapy Coached corrective exercise Home program
per visit
$150
or $110 as a member
The MMC Membership is $49 a month and drops this visit to $110, plus member rates on everything else we do. An 8-visit course is $1,200 standard, or $978 as a member. Join on the day of your exam and your first month is $29. Cancel any time.
The Movement Science

What sitting all day
actually does to your body.

These aren't vague warnings about "bad posture." These are specific, predictable changes that happen to anyone who sits for 8+ hours a day — and each one has a direct consequence in the gym.

Hip flexors shorten, glutes stop firing
Lower Crossed Syndrome
Sitting holds the hip in a bent position for hours, which shortens the muscles at the front of the hip. The body responds by quieting down the glutes. In the gym: your squat collapses at depth, your deadlift rounds at the low back, your glutes don't switch on in a hip hinge, and your low back takes load it wasn't designed to handle.
Mid back stiffens into a slump
Thoracic Kyphosis
The mid and upper back rounds forward and loses the ability to extend and rotate. In the gym: your overhead press puts the shoulder in a pinched position before you've even unracked the bar. Your bench press loses shoulder stability. Your squat can't reach depth without the low back compensating. A stiff mid back causes shoulder, neck and low back injuries in people who think they have good form.
Head drifts forward, deep neck muscles weaken
Upper Crossed Syndrome
A forward head position puts far more effective load on the neck than a stacked one. The deep neck muscles weaken while the upper traps stay chronically overworked. In the gym: neck pain during any overhead movement, headaches after upper body sessions, and trouble holding a neutral spine when you pull.
Shoulder blade sits forward, rotator cuff compensates
Shoulder Impingement Risk
A shoulder blade that sits rolled forward narrows the space the rotator cuff tendons pass through. The cuff then compensates on every press and overhead reach. In the gym: shoulder pain that appears "out of nowhere" on pressing day, cuff tendon problems from repeated pinching, and a shoulder that caps your upper body progress indefinitely.
Actually want training?

Find Dr. Cagape at
VillaSport San Jose.

The clinic is where we fix what's limiting you. If what you want next is a real training program to get strong, he coaches that as a personal trainer at VillaSport in San Jose. Different room, same eye for how you move.

MMC, Milpitas
Rehab. Exam-led. 45-minute visits.
VillaSport, San Jose
Personal training. Building strength.
Quick Answers

Frequently asked.

The Program
What is the Foundational Movement Program?
A rehab program delivered in 45-minute visits at our office. Every visit: a movement re-check, a chiropractic adjustment, soft tissue work, and corrective exercise taught and performed in the room. The recommended course is about 6 to 8 visits, spaced roughly a week apart. $150 per visit, or $110 as a member, billed one visit at a time. HSA and FSA eligible.
Why 6 to 8 visits? Is that a sales package?
It's a timeline, not a package. Strength gains in the first month come mostly from your nervous system relearning how to use a muscle. Measurable change in the muscle itself generally shows up around weeks five to eight. Six to eight weekly visits carries you through that window, which is why the recommendation isn't three or four. You're billed one visit at a time and you can stop whenever you want.
Is this personal training?
No, and the clinic doesn't offer standalone personal training. Every exercise here traces back to a specific finding in your movement analysis — a weak muscle, a joint that won't stabilize, a range you've lost — and it changes when the finding changes. Dr. Cagape's CPT credential is why the coaching is good; the movement analysis is what decides what you're coached on. If you want actual personal training, he coaches at VillaSport in San Jose.
How long are the appointments?
A Foundational Movement Program visit is 45 minutes. A standard office visit is about 15 minutes. Your first visit, the $180 exam, is the longest, because it includes the full movement screen, the region-specific orthopedic exam, your report of findings, and treatment.
What if my problem is a tendon?
Tendon runs on a slower clock than muscle. Achilles, kneecap, rotator cuff, glute, tennis and golfer's elbow problems generally need twelve weeks or more of consistent, progressively heavier loading before they change. If that's what your exam shows, you'll hear it at your first visit with an honest number, not at the end of a program.
Do I need a current injury to start?
No. Plenty of people come in pain-free but aware their movement is restricted and that something breaks down every time they train seriously. The movement screen finds the problem before it becomes the injury, which is the whole point.
Who It's For
Why do I keep getting injured when I try to get fit?
Usually because sitting for most of the day has quietly changed how you move: tight hips, glutes that stopped firing, a stiff mid back, a head that sits forward. When you start training, you're loading that. Something gives. The answer isn't to stop training. It's to find and fix what changed, then load it.
I work at a tech company in the South Bay. Is this for me?
Yes, this is exactly who the program was built for. If you work at one of the South Bay tech companies, sit most of the day, and keep getting hurt when you try to train, the exam will show you specifically what sitting has cost you and what it takes to get it back.
I'm over 50. Is this appropriate for me?
Yes, and it's particularly worth doing after 40, when compensations you've carried for years start breaking down and recovery takes longer. The program starts with a thorough exam that accounts for your history, then rebuilds at a pace your movement supports. The goal is real resilience, not a gentle class that changes nothing.
I just finished physical therapy. Can I do this?
Yes. Cleared for activity isn't the same as ready to load. PT discharge means you're out of the acute phase, not that the pattern behind the injury has been corrected. Dr. Cagape looks for what's left over and rebuilds the capacity that stops it coming back.
Cost & Membership
What does it cost?
New patient exam $180. Foundational Movement Program visit $150, or $110 as a member. Standard office visit $60, or $35 as a member. Soft tissue added to an office visit +$50, or +$30 as a member, and it's already included in every Foundational visit. Flat pricing, no packages, no surprise bills.
What is the MMC Membership?
$49 a month, billed automatically. It drops every visit and service to the member rate and takes 25% off Thorne supplements. It also includes tracking in the Wiggl app: you log how you're moving, sleeping and feeling, Dr. Cagape reviews your logs, and if something looks off we check in. No visits are included and there's no minimum. Cancel any time. Join on the day of your exam and your first month is $29.
Why would I join before I've finished the program?
Because it's cheaper. An eight-visit course is $1,200 at the standard rate. As a member, two months of $49 plus eight visits at $110 comes to $978, which is $222 less before counting anything else. Anyone coming in twice in a month already covers the membership fee with the visit discount alone.
Can I use my HSA or FSA? Do you take insurance?
HSA and FSA are accepted for everything, including the Foundational Movement Program. We accept Landmark and United Healthcare for standard office visits; otherwise we're a cash-pay practice and no insurance is required. Superbills are available on request if you want to submit to your plan yourself.
Your First Visit
Do I need the exam before starting the program?
Yes. Every new patient starts with the $180 exam: a full movement screen across squat, hinge, push, pull and carry, a region-specific orthopedic exam of whatever's actually bothering you, a same-day report of findings in plain language, and treatment on day one. That's what determines whether the program is right for you and what it needs to address.
Do I need a referral?
No. Chiropractors are primary healthcare providers in California, so you can book directly online or call or text (408) 519-2269. Same-day and next-day appointments are often available.
What if this isn't right for me?
Then you'll be told that at the exam, along with where to go instead. Before any adjustment, Dr. Cagape performs an orthopedic and neurological exam, so anything that rules out manipulation gets identified first. No sales pitch.

Stop training around it.
Fix it. Then load it.

Your first visit is the $180 exam — a full movement screen, a region-specific orthopedic exam of whatever's bothering you, your report of findings in plain language, treatment the same day, and a plan with a real timeline. Ask about the membership while you're there.

Book My $180 New Patient Exam → or call / text (408) 519-2269

Modern Movement Chiropractic  ·  133 S. Main St, Milpitas, CA 95035  ·  (408) 519-2269  ·  Dr. Daniel Cagape, DC, CPT  ·  California Licensed Chiropractor