Video wird geladen...

Video konnte nicht geladen werden

Beim Laden dieses Videos ist ein Problem aufgetreten. Dies könnte an einem vorübergehenden Netzwerkproblem liegen oder das Video ist möglicherweise nicht verfügbar.

5) Thoracic Extension Stretch Another great postural exercise for those who sit a lot. To complete: • Rest foam roll between shoulder blades • Don’t let head drop • Only roll through middle of the rib cage This should be comfortable without pain. Hang here 1-2 minutes.

Chris Boettcher

291,191 subscribers

10,686 Aufrufe • vor 2 Jahren •via X (Twitter)

Anya Rossi• Live Now

Private livecam show

8 Kommentare

Profilbild von Chris Boettcher

Chris Boettchervor 2 Jahren

I’ve treated over 1000 people, just like you, with neck, low back, and shoulder pain. Try these 6 simple exercises I often recommend to alleviate pain and improve posture:

Profilbild von Chris Boettcher

Chris Boettchervor 2 Jahren

1) Cobra/ Prone Press Up This position is great for resetting the spine after sitting. To do the exercise: • Keep low back & hips in contact with the ground • Only press up to where you’re comfortable • Don’t worry about speed • Repeat 10-15 times • Breath deeply

Profilbild von Chris Boettcher

Chris Boettchervor 2 Jahren

2) Foam Roll Pec Stretch This a great exercise to open the chest for those who sit a lot. If you’re a beginner, keep the arms extended for a deep stretch. Inhale on the way up, and exhale on the way down. Complete 10-15 reps, breathing slowly and deeply.

Profilbild von Chris Boettcher

Chris Boettchervor 2 Jahren

3) Thoracic Rotation This stretch is great for posture and imbalances. To do the exercise: • Rest leg on pillow or foam roller • Maintain constant contact with leg • Lower opposite arm to ground Aim for 5-10 reps each. And breathe slowly and deeply through the movement.

Profilbild von Chris Boettcher

Chris Boettchervor 2 Jahren

4) Dead Hang This is a great stretch for shoulder health and range of motion. It’ll also help: • Improve posture • Stretch your core • Decompress the spine To do the exercise: • Grab the bar • Remove tension from the arms • Try to let yourself hang as much as possible

Profilbild von Chris Boettcher

Chris Boettchervor 2 Jahren

6) Ultimate Stretch This is a great stretch for the calves, hips, and mid-back. To complete: • Put one foot forward in a lunge • With hand, thread the needle, and rotate up to the sky • Head follows hand through rotation Do 8-10 on each side, and rotate though the breath.

Profilbild von Chris Boettcher

Chris Boettchervor 2 Jahren

That's it! Use these exercises regularly to reduce your pain and improve your posture. If you found value in this thread: 1. Follow me @chrisboettcher9 2. Share this thread to help others struggling with similar issues.

Profilbild von Chris Boettcher

Chris Boettchervor 2 Jahren

Last year we helped 148 men lose 3517 pounds while building strength and overcoming injuries. If you’re struggling to find a starting point with your health, grab our "Ultimate Guide to Health Starter Pack” It’s available FREE at the link below:

Ähnliche Videos

This exercise should be mandatory for people who sit desks: It's called a Thoracic Extension. Thoracic extension improves your posture, boosts spinal mobility, and keeps back pain in check. It basically undoes the damage from slouching through life like a desk jockey. Aim for 8 to 12 reps daily and your body will be thanking you.

This exercise should be mandatory for people who sit desks: It's called a Thoracic Extension. Thoracic extension improves your posture, boosts spinal mobility, and keeps back pain in check. It basically undoes the damage from slouching through life like a desk jockey. Aim for 8 to 12 reps daily and your body will be thanking you.

Dan Go

739,397 Aufrufe • vor 1 Jahr

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

Dan Go

694,246 Aufrufe • vor 3 Jahren

I don’t understand, why would you go through weed faster if you smoke without tobacco? Just roll the same amount of weed but without tobacco This is a 0.25g joint with no tobacco Smoked for a solid 5 minutes, white ash, fire flavour Pros: not getting addicted to nicotine

Sensitive content

I don’t understand, why would you go through weed faster if you smoke without tobacco? Just roll the same amount of weed but without tobacco This is a 0.25g joint with no tobacco Smoked for a solid 5 minutes, white ash, fire flavour Pros: not getting addicted to nicotine

DrewIsSharing

1,390,488 Aufrufe • vor 6 Monaten

High efficiency full body blast 💥 Make sure to sweat this week 🥵 Do more in less time. Here is a great full body 30 min HIIT workout! Perform each exercise for 1 min, no rest. 7 moves, 7 minutes. 30 second rest. Repeat. 4 rounds = 30 mins. 🦾 Don’t let the “I don’t have

High efficiency full body blast 💥 Make sure to sweat this week 🥵 Do more in less time. Here is a great full body 30 min HIIT workout! Perform each exercise for 1 min, no rest. 7 moves, 7 minutes. 30 second rest. Repeat. 4 rounds = 30 mins. 🦾 Don’t let the “I don’t have

Jimmy Drew

43,827 Aufrufe • vor 4 Monaten

i imagine it should be something like this for those who can't listen on streaming services? amazing work, a lot of albums of Crywolf are actually made to flow into one another too (top 1% of listeners here lol)

i imagine it should be something like this for those who can't listen on streaming services? amazing work, a lot of albums of Crywolf are actually made to flow into one another too (top 1% of listeners here lol)

alfxi

23,926 Aufrufe • vor 4 Monaten

No-Knead Folding Method Bread 🥖 Ingredients: 2.5 cups warm water 1 tablespoon dry yeast 1 teaspoon sugar 4.5 to 5 cups flour (the dough should be very soft and slightly sticky) 1 teaspoon salt Instructions: Mix the dough with a spatula until it comes together. Let it rise in a warm place for 20 minutes. Fold the risen dough with your hands to gather it again. Wet or oil your hands to prevent sticking. Cover and let it rest in a warm place for 15 minutes. Fold the dough again and let it rest. Repeat this folding process 3 times, resting 15 minutes between each fold. After the last fold, let the dough rest for another 15 minutes. Without folding again, place the dough on a floured surface and cut it into 6 or 9 equal pieces. Place the pieces on a baking tray lined with parchment paper. Bake in a preheated oven at 200°C (392°F) for 25–30 minutes until golden.

No-Knead Folding Method Bread 🥖 Ingredients: 2.5 cups warm water 1 tablespoon dry yeast 1 teaspoon sugar 4.5 to 5 cups flour (the dough should be very soft and slightly sticky) 1 teaspoon salt Instructions: Mix the dough with a spatula until it comes together. Let it rise in a warm place for 20 minutes. Fold the risen dough with your hands to gather it again. Wet or oil your hands to prevent sticking. Cover and let it rest in a warm place for 15 minutes. Fold the dough again and let it rest. Repeat this folding process 3 times, resting 15 minutes between each fold. After the last fold, let the dough rest for another 15 minutes. Without folding again, place the dough on a floured surface and cut it into 6 or 9 equal pieces. Place the pieces on a baking tray lined with parchment paper. Bake in a preheated oven at 200°C (392°F) for 25–30 minutes until golden.

Joseph NIYIBIGENA

57,686 Aufrufe • vor 7 Monaten

There’s nothing wrong with choosing who you roll with… One of the biggest mistakes I see hobbyist BJJ practitioners make is feeling like they’re forced to roll with everyone. In my opinion, you don’t have to roll with anyone. We only get one body, and we’re all here for the long run. So it’s totally fine to communicate, politely and in a friendly way, when you don’t feel comfortable rolling with someone. If someone is much younger than you, or much heavier, or just rude, it might be a better option to avoid rolling with that person. It’s all about preserving your body for the long run and making sure you stay on the mats for years to come. Would love to hear your thoughts…

There’s nothing wrong with choosing who you roll with… One of the biggest mistakes I see hobbyist BJJ practitioners make is feeling like they’re forced to roll with everyone. In my opinion, you don’t have to roll with anyone. We only get one body, and we’re all here for the long run. So it’s totally fine to communicate, politely and in a friendly way, when you don’t feel comfortable rolling with someone. If someone is much younger than you, or much heavier, or just rude, it might be a better option to avoid rolling with that person. It’s all about preserving your body for the long run and making sure you stay on the mats for years to come. Would love to hear your thoughts…

Bernardo Faria

15,284 Aufrufe • vor 10 Monaten

“Feel Good Flow” This ground based flow that requires no equipment and can be used daily. It is prescribed to train mobility of the shoulders, back, and hips. Start with 1 set of 10 reps on each exercise. 1. Reach Through / Reach Up 2. Fire Hydrants 3. Bird-dogs 4. Heel Kicks 5. Child Pose 6. Kneeling Hop Rocks (Front) 7. Kneeling Hip Rocks (Side) 8. Roll to the V Stretch 9. Bent Knee Side to Side 10. Shin Box 11. Hip Bridge 12. Dead-bugs

“Feel Good Flow” This ground based flow that requires no equipment and can be used daily. It is prescribed to train mobility of the shoulders, back, and hips. Start with 1 set of 10 reps on each exercise. 1. Reach Through / Reach Up 2. Fire Hydrants 3. Bird-dogs 4. Heel Kicks 5. Child Pose 6. Kneeling Hop Rocks (Front) 7. Kneeling Hip Rocks (Side) 8. Roll to the V Stretch 9. Bent Knee Side to Side 10. Shin Box 11. Hip Bridge 12. Dead-bugs

Clif Marshall

156,278 Aufrufe • vor 3 Jahren

Great stretch for people who sit at desks. It's called the Double band lat stretch. Loop 2 resistance bands (or towels) over a pull-up bar or fixed anchor above shoulder height. Grab both ends, hinge forward, and let your arms extend straight out in front of you. From here, slowly rotate side to side, feeling the stretch deepen through your lats and hips with each turn. Do this for 30 seconds to 60 seconds total. Your lats get chronically tight from sitting, and tight lats pull your shoulders forward, creating that rounded hunchback posture. This stretch opens them up and releases your hips at the same time. Do it daily and your body will thank you.

Great stretch for people who sit at desks. It's called the Double band lat stretch. Loop 2 resistance bands (or towels) over a pull-up bar or fixed anchor above shoulder height. Grab both ends, hinge forward, and let your arms extend straight out in front of you. From here, slowly rotate side to side, feeling the stretch deepen through your lats and hips with each turn. Do this for 30 seconds to 60 seconds total. Your lats get chronically tight from sitting, and tight lats pull your shoulders forward, creating that rounded hunchback posture. This stretch opens them up and releases your hips at the same time. Do it daily and your body will thank you.

Dan Go

57,360 Aufrufe • vor 6 Monaten

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

44,149 Aufrufe • vor 2 Monaten

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

Dan Go

403,380 Aufrufe • vor 2 Jahren

Leg extension tips ⬇️ Some things I have to correct with a lot of clients. 1) Stop kicking the weight up and focus on “dragging” the weight up with your quads…let the quads move the load. 2) FULL extension at the top…this is the only exercise in the gym that allows us to get the quads “fully short” in absence of the hips. Milk the most out of every rep. 3) Don’t lose all tension on the eccentric by “dropping the load” just have a decent element of control. Let the quads work and not just gravity. 4) For me this isn’t an exercise I really wanna load below sets of 8-10. The sweet spot for most tends to be that 10-20 zone as it allows you to focus on the above instead of just “shifting weight” 5) Attack this movement with the respect it deserves. This isn’t just a “pump and fluff” movement by any means. Anyone who trains these hard knows this. It’s an absolute bastard of an exercise when done correctly! Do them properly! Take these on board 🤝

Leg extension tips ⬇️ Some things I have to correct with a lot of clients. 1) Stop kicking the weight up and focus on “dragging” the weight up with your quads…let the quads move the load. 2) FULL extension at the top…this is the only exercise in the gym that allows us to get the quads “fully short” in absence of the hips. Milk the most out of every rep. 3) Don’t lose all tension on the eccentric by “dropping the load” just have a decent element of control. Let the quads work and not just gravity. 4) For me this isn’t an exercise I really wanna load below sets of 8-10. The sweet spot for most tends to be that 10-20 zone as it allows you to focus on the above instead of just “shifting weight” 5) Attack this movement with the respect it deserves. This isn’t just a “pump and fluff” movement by any means. Anyone who trains these hard knows this. It’s an absolute bastard of an exercise when done correctly! Do them properly! Take these on board 🤝

Francis Melia

33,100 Aufrufe • vor 8 Monaten

“You can’t convince me there’s a tougher exercise machine than the Arsenal Pendulum squat. This thing makes 2 plates per side feel heavier than 5 plates on almost any hack squat. Honestly, even heavy traditional squats don’t hit me like this does. On a discomfort scale, it’s a 10/10—but it’s the good kind of discomfort. No joint or back pain, just pure muscle engagement. If I could only do one exercise for quads for the rest of my life, this would be it.” — Marc Lobliner - IFBB Pro

“You can’t convince me there’s a tougher exercise machine than the Arsenal Pendulum squat. This thing makes 2 plates per side feel heavier than 5 plates on almost any hack squat. Honestly, even heavy traditional squats don’t hit me like this does. On a discomfort scale, it’s a 10/10—but it’s the good kind of discomfort. No joint or back pain, just pure muscle engagement. If I could only do one exercise for quads for the rest of my life, this would be it.” — Marc Lobliner - IFBB Pro

Dean Turner

173,818 Aufrufe • vor 8 Monaten

This stretch changed my life: It's called the Couch Stretch and it should be mandatory for people who sit at desks. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. When you sit for long periods, your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch changed my life: It's called the Couch Stretch and it should be mandatory for people who sit at desks. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. When you sit for long periods, your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

861,316 Aufrufe • vor 2 Monaten

Most Intense Exercise You Have Never Done I consider this 1 exercise an entire workout because of how you feel after. What we are doing is using the wrists as the dial to lengthen the fascia through the elbow to shoulder to lats to low back - the whole back chain to the pelvis. The positioning of the fingers too creates the activation of the deep forearm muscles that connect all the way to the finger tip tendons in the hand. One of the athletes in this frame had a separated shoulder and after repoing these, he was able to hit handstands without any pain. This is an example of how we can completely transform athletic freedom and injury relief in minutes. Shoutout David Weck for this one.

Most Intense Exercise You Have Never Done I consider this 1 exercise an entire workout because of how you feel after. What we are doing is using the wrists as the dial to lengthen the fascia through the elbow to shoulder to lats to low back - the whole back chain to the pelvis. The positioning of the fingers too creates the activation of the deep forearm muscles that connect all the way to the finger tip tendons in the hand. One of the athletes in this frame had a separated shoulder and after repoing these, he was able to hit handstands without any pain. This is an example of how we can completely transform athletic freedom and injury relief in minutes. Shoutout David Weck for this one.

Justin Mucci

72,120 Aufrufe • vor 4 Monaten

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

361,672 Aufrufe • vor 6 Monaten