T-SPINE MOBILITY - Dealing with tension in your back... or feeling stiff. Here are two of my favorite ways to explore rotation of the spine from different hip set ups using the wall to contour around. Half Kneeling Wall Contours Single Leg Hinge T-Spine Openersshow more

T-SPINE MOBILITY - Three of my favorite set ups... for exploring rotation of the spine and shoulders using the wall as a constraint to contour with. - Kneeling Wall Contours - Kneeling T-Spine to Shoulder Openers - Single Leg Hinge T-Spine Rotationsshow 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

Mobility Training is Strength Training - Find ways to... provide a progressive stimulus to your mobility training. Here are four options for loading the hips in different shapes and patterns. Loaded Hip Airplanes Single Hinge to Hip Flexion Lateral Sled Push Hip Flexor Liftshow more

CORE STRENGTH - Core and Capacity day to bridge... our current training split in the middle of the week. Emphasis on rotation, anti-rotation and moving the spine with load. Dumbbell Dig and Chop Kettlebell Plank Saw Half Kneeling Lateral Tilts Drop Step Cable Rotationsshow more

Here’s one of the ways we teach our young... kids how to hinge. Calves on the box Pipe touches head, t spine, tailbone Break at the knee Push hips back Keep all 3 points on contact with the pipe Hamstrings will stop you Claves stay touching the boxshow more

HIP MOBILITY - A couple set ups we used... this week from a seated position exploring internal and external rotation. -Seated Rotational Dip and Pry -Seated Hip Swivels -Heel Clicks 8 reps of each for a set or two should be perfect once or twice a week to add to your warm ups.show more

SHOULDER HEALTH - Close chain movements are my go... to strategy for building resiliency in that area. Here a couple movements involving the hips and spine focusing on rotation. - Crawl to Crab with Hip Extension - Rotating Pike with Push up - Breakdancers - Shoulder Airplanesshow more

Animation depicts the spine morphing from a fully extended... posture—head at its highest point—to a fully compressed position with the head held level. The animation was created using the Pose Morph Tool in the Biomechanics of the Spine app.show more

If I only had 10 minutes for mobility, I'd... start here. A lot of people approach mobility by looking for the tightest part of their body and trying to stretch it. I've found it works better when you look at movement as a whole. Your hips influence your spine. Your spine influences your shoulders. Your ability to rotate, bend, squat and reach all work together. This flow moves through the hips, adductors, spine and hamstrings while building awareness and control through a variety of positions. 1) Side Lunge Hip + Side Body Flow Open the inner thigh and create length through the side body.show more

Your hip might be overloading your lower back 😳🦴... Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡show 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

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

My #1 rotational power move for pitchers: Tornado Ball... Wall Slams ✅Learn to "close the gap" explosively (oblique sling) ✅Forces lead leg stabilization ✅Forces explosive hip rotation ✅Can apply WAY more intensity than MBs You can see the impact of that simple cue in the second half of the video. From “hey demo this drill” to trying to do damage. The entire pattern shifts. Athletes love this one once they get in the groove because you can feel the entire oblique sling working, unlike most MB throws. It feels like you’re throwing absolute haymakers with your core around a stable lead leg. “Break the wall.”show more

For people doubting if Saif Ali Khan really had... a spine surgery (funnily even some doctors!). This is a video of my mother from 2022 at the age of 78y, walking with a fractured foot in a cast and a spine surgery on the same evening when spine surgery was done. #MedTwitter. A younger fit person can recover even faster. For doctors who are doubting Saif's recovery... all I want to tell you is to get better exposure.show more

Hip airplanes might be the single best exercise for... runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.show more

HIP MOBILITY - We can all benefit from some... added attention to the hips. If you are unsure of where to start… Start with this thread 🧵 Hip swivels, use your hands to keep your posture upright and alternate legs going into internal rotation.show more