The deep squat is a natural resting posture —... it helps keep the hips mobile, ankles flexible, and spine healthy. Want to learn more and make mobility part of your daily routine? Start with my programs.show more

If you can comfortably hold a deep squat (Malasana)... for 2 minutes, your hips, ankles, spine and future self will thank you. One of the most underrated mobility exercises for healthy aging. Here are 7 reasons why 1) Restores hip mobilityshow more

Your posture is not just about standing straight. It... starts with your core, hips and spine working together. Try this simple movement daily and feel the difference. 💪🧠show more

These two movements fix more than people realize. If... you struggle with either one, you’ve found exactly what your body needs. The pump stretch restores forgotten ranges—from shoulders and spine to hips and hamstrings—reconnecting the entire chain. The Cossack squat does the same laterally: deep hips, inner thighs, ankles, knees, balance. Movement is medicine.show more

This simple movement helps align your spine, improve posture,... and relieve back pain fast. Do it daily and feel the difference.show more

HIP MOBILITY - THREE moves to explore rotation of... the hips. First one is seated where we can pry a little more having leverage to dive deep into internal rotation. Second is exploring IR rotation from a squat and third is a combo of the figure 4 contour and elevated pigeon.show more

Posture problems don’t start in the back. They start... with tight hips, weak core, and a chest that stays collapsed all day. This helps 👇👇show more

In towns where high school football is the biggest... event of the week, we’re showing up — with support that lasts long after the lights go out. T-Mobile Friday Night 5G Lights helps power hometown programs and strengthens the communities that give everything to their kids and their teams. Learn more and register your team here:show more

Spice up your stretching routine by adding the Scorpion... stretch to it! One minute in this position a day helps to: ✔️ relieve lower back pain ✔️ alleviate the tension in hips and quads ✔️ increase spinal flexibility ✔️ improve posture Save to try later!👇show more

SHOULDER MOBILITY - Stability and mobility of the shoulder... joint integrating the hips, core, spine and scaps with rotation and anti-rotation before some power movements. - Rotating Pike to Reach - Rolling Shoulder Arm Bar - Crawl to Overhead ISO Hold - Facepull to ER and Pressshow more

If you want one stretch that hits everything, do... this: It’s called world’s greatest stretch It hits your hips, hamstrings, and T-spine all at once - start in a deep lunge, back leg straight - bring elbow to the inside of foot - rotate and reach to ceiling Go slow & controlledshow more

HIP MOBILITY - A BIG MISS with hip mobility... and strengthening the hips is doing so with the most tension being while we are in hip flexion. Make sure to load those hip flexors in a lengthened position. Think of it as stretching under load. Strength at Length is key with mobility!show more

This is one of my absolute favourite mobility movements... to help release the entire lateral line (including the QL and glutes), which in turn helps unlock the hips and release tension in the lower back. Even better, you can do it from the comfort of your own living room!show more

The Standing Pelvic Tilt is a subtle mobility exercise... where you stand with soft knees and rhythmically rock your pelvis, alternating between arching your lower back and tucking your tailbone under. This motion acts as a "reset" for the spine, providing immediate relief from lower back stiffness by decompressing the vertebrae. Its primary benefits include strengthening the deep core and glutes, correcting poor posture (such as swayback), and teaching you how to maintain a neutral, injury-resistant spinal alignment during daily activities.show more

Posture improves when the muscles that support your spine... are strong and active. This routine targets the upper body to restore proper alignment and reduce the strain built up from long hours of sitting.show more

“Make sure that physical activity is part of your... routine.” Portugal head coach Roberto Martínez shares his advice on making movement a regular part of a healthy lifestyle. Find and use the full toolkit now 👇 #TakeCareshow more

MOBILITY - Exploring some close chain set ups to... challenge the shoulders involving rotation with the spine and hips. Crawl to Crab with a Reach Crawl to Tabletop Rotating Pike to Single Arm Reach Crawl to Kick Throughshow more

How do you turn a challenge around? Shift your... focus. Instead of resisting it, look for the things to be grateful for within the challenge itself. 🙏 The moment you find gratitude, you transform the energy of the situation. What once felt heavy begins to lighten, and new possibilities start to appear. Gratitude turns obstacles into opportunities and struggle into strength. 💫 Want to make gratitude a natural part of your daily routine? Discover The Secret Manifestation Cards—powerful tools to help you stay focused on positivity, gratitude, and creation: ✨ 💬 What challenge are you turning into a blessing today? Share it in the comments and inspire someone else to see the light in their own journey.show more

the trick i’m using to get some decent looking... balancing is to model the upper and lower spine separately. my thinking is that the lower spine is where all the balance happens (since it’s entirely manipulated by the abdomen muscles), and the upper spine we kind of use to try to keep a vibe of uprightness. the upper spine has slower critical damping, while the lower spine anticipates and overshoots.show more