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A pelvic tilt isn’t automatically a problem—and you can’t “flatten your belly” simply by straightening your pelvis. This routine uses knee-hugging, a static hip bridge, and a lying hip stretch to work on pelvic position, hip mobility, and trunk control. Those can be useful. But pelvic position is only... show more

Posture University

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Anterior pelvic tilt gets blamed for a lot of things it probably shouldn’t. The interesting part of this routine isn’t “fixing” a pelvis position. It’s combining mobility with strength across the hips, hamstrings and trunk. That distinction matters. A pelvis can naturally sit in some anterior tilt without anything being wrong. The bigger issue is whether you can move out of that position, control your pelvis, and produce force through your hips without compensating elsewhere. That’s why I like the progression here: open the hip flexors/quads, then actually load the glutes and hamstrings, followed by core control. Mobility gives you options. Strength teaches you to own those options. That’s a much more useful goal than trying to hold your pelvis in one “perfect” position all day.

Anterior pelvic tilt gets blamed for a lot of things it probably shouldn’t. The interesting part of this routine isn’t “fixing” a pelvis position. It’s combining mobility with strength across the hips, hamstrings and trunk. That distinction matters. A pelvis can naturally sit in some anterior tilt without anything being wrong. The bigger issue is whether you can move out of that position, control your pelvis, and produce force through your hips without compensating elsewhere. That’s why I like the progression here: open the hip flexors/quads, then actually load the glutes and hamstrings, followed by core control. Mobility gives you options. Strength teaches you to own those options. That’s a much more useful goal than trying to hold your pelvis in one “perfect” position all day.

Smart Postures

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ur hips don’t just need to be “stretched.” They need to rotate, stabilize, and produce force under control. This routine uses band resistance and controlled hip rotation in different positions, including quadruped and lying variations. That’s useful because hip mobility isn’t only about how far you can move. It’s about whether you can control that range without your pelvis constantly compensating. A bigger range you can control is far more valuable than simply forcing a deeper stretch.

ur hips don’t just need to be “stretched.” They need to rotate, stabilize, and produce force under control. This routine uses band resistance and controlled hip rotation in different positions, including quadruped and lying variations. That’s useful because hip mobility isn’t only about how far you can move. It’s about whether you can control that range without your pelvis constantly compensating. A bigger range you can control is far more valuable than simply forcing a deeper stretch.

Posture University

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Bro, don’t sleep on your pelvic floor. Kegels aren’t just for women. If you want better pelvic strength, more control, and stronger contractions, this is one exercise worth adding to your routine. A few controlled reps every day can go a long way.

Bro, don’t sleep on your pelvic floor. Kegels aren’t just for women. If you want better pelvic strength, more control, and stronger contractions, this is one exercise worth adding to your routine. A few controlled reps every day can go a long way.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

1,042,832 Aufrufe • vor 1 Monat

The exercise looks simple, but there’s more going on than a basic Bulgarian split squat. With the rear foot elevated and a medicine ball held in front, you’re asking the front leg to control the hip and knee while the trunk manages the added load. That combination makes this a useful drill for single-leg strength + hip stability + trunk control. The key isn’t going as deep as possible—it’s owning the position without losing balance or letting the knee collapse inward.

The exercise looks simple, but there’s more going on than a basic Bulgarian split squat. With the rear foot elevated and a medicine ball held in front, you’re asking the front leg to control the hip and knee while the trunk manages the added load. That combination makes this a useful drill for single-leg strength + hip stability + trunk control. The key isn’t going as deep as possible—it’s owning the position without losing balance or letting the knee collapse inward.

Posture University

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The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊

The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊

Armored Heat

14,598 Aufrufe • vor 4 Monaten

Uneven Squat? Uneven Hips? Pinching Hips? If your squat looks uneven at the bottom, with your pelvis rotating to one side, and you notice that you lack hip internal rotation on that side, then that hip may be pinching or blocked as you go down into a squat. As a result, your pelvis rotates away to compensate and open up that hip. This leads to an uneven squat with a rotated pelvis and uneven weight distribution between your legs. Do these two stretches for 3×10 reps on both hips before you squat.

Uneven Squat? Uneven Hips? Pinching Hips? If your squat looks uneven at the bottom, with your pelvis rotating to one side, and you notice that you lack hip internal rotation on that side, then that hip may be pinching or blocked as you go down into a squat. As a result, your pelvis rotates away to compensate and open up that hip. This leads to an uneven squat with a rotated pelvis and uneven weight distribution between your legs. Do these two stretches for 3×10 reps on both hips before you squat.

Smart Postures

20,154 Aufrufe • vor 14 Tagen

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.

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.

Zachary Starr

175,686 Aufrufe • vor 9 Monaten

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.

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.

Mobility Exercises | Pain Relief Workouts

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Download 🦴 Is Hip Pain Controlling Your Life? If every step hurts, climbing stairs has become difficult, or your hip pain is keeping you awake at night, you may be experiencing advanced hip arthritis. A Total Hip Replacement (THR) is one of the most successful orthopaedic procedures, helping many patients: ✨ Relieve chronic pain ✨ Restore hip function ✨ Improve mobility ✨ Return to an active lifestyle In this animation, you’ll see how a damaged hip joint is replaced with modern implants to create a smooth, stable, and pain-free joint. Early diagnosis and the right treatment can make a significant difference. Not everyone with hip arthritis needs surgery, but if conservative treatments are no longer effective, a hip replacement may be an excellent option. 🎓 This animation is for educational purposes only and should not be considered personal medical advice. If you’re experiencing persistent hip pain, consult a qualified healthcare professional. 💬 Have you or someone you know undergone a hip replacement? Share your experience or questions in the comments—we’d love to hear from you!

Download 🦴 Is Hip Pain Controlling Your Life? If every step hurts, climbing stairs has become difficult, or your hip pain is keeping you awake at night, you may be experiencing advanced hip arthritis. A Total Hip Replacement (THR) is one of the most successful orthopaedic procedures, helping many patients: ✨ Relieve chronic pain ✨ Restore hip function ✨ Improve mobility ✨ Return to an active lifestyle In this animation, you’ll see how a damaged hip joint is replaced with modern implants to create a smooth, stable, and pain-free joint. Early diagnosis and the right treatment can make a significant difference. Not everyone with hip arthritis needs surgery, but if conservative treatments are no longer effective, a hip replacement may be an excellent option. 🎓 This animation is for educational purposes only and should not be considered personal medical advice. If you’re experiencing persistent hip pain, consult a qualified healthcare professional. 💬 Have you or someone you know undergone a hip replacement? Share your experience or questions in the comments—we’d love to hear from you!

Heanpiere

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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.

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.

Tim Roozendaal

75,573 Aufrufe • vor 4 Monaten

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture

Kristie Leong M.D.

14,812 Aufrufe • vor 7 Tagen

2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.

2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.

JT Performance

22,876 Aufrufe • vor 6 Monaten

Why should you add hops into your drill work? Each hop changes the relationship between the pelvis, trunk, and center of mass, making the athlete constantly reorganize their sequencing. By blending implements, moving from a water ball to a baseball, we expose the athlete to varying levels of instability and feedback. Pro tip: the second hop tends to be the depth in which most athletes find to be their most efficient and powerful position.

Why should you add hops into your drill work? Each hop changes the relationship between the pelvis, trunk, and center of mass, making the athlete constantly reorganize their sequencing. By blending implements, moving from a water ball to a baseball, we expose the athlete to varying levels of instability and feedback. Pro tip: the second hop tends to be the depth in which most athletes find to be their most efficient and powerful position.

Florida Baseball ARMory

15,619 Aufrufe • vor 11 Monaten

On your open perpetual position can become an NFT and live in your wallet. You open a position like normal than mint it. The program issues a token 2022 nft, that points to your exact position. Normally your open position lives inside the protocol. With Percolator Trade your able to wrap it into an NFT that sits in your own wallet. A real, ownable object instead of a line in a dashboard. Because it’s a token, it moves like one. Send the NFT to another wallet and the position goes with it. Whoever holds the NFT owns the trade. One NFT = one position If you burn it, your back to holding the position directly. That’s the composable part, a position use to be stuck inside one account. Because it’s a token, it can now be sold OTC or used by anything that speaks tokens. Why does it matter? Because the position is bound to the NFT, it can’t be drained out from under whoever holds it so there is no middleman that holds your position. The NFT does, and the NFT is yours. One important safety detail; transfers run through a token 2022 hook that checks the positions health first, so it can’t be handed off in a broken state & the NFT layer is a separate program so it can never touch the funds the core engine holds.

On your open perpetual position can become an NFT and live in your wallet. You open a position like normal than mint it. The program issues a token 2022 nft, that points to your exact position. Normally your open position lives inside the protocol. With Percolator Trade your able to wrap it into an NFT that sits in your own wallet. A real, ownable object instead of a line in a dashboard. Because it’s a token, it moves like one. Send the NFT to another wallet and the position goes with it. Whoever holds the NFT owns the trade. One NFT = one position If you burn it, your back to holding the position directly. That’s the composable part, a position use to be stuck inside one account. Because it’s a token, it can now be sold OTC or used by anything that speaks tokens. Why does it matter? Because the position is bound to the NFT, it can’t be drained out from under whoever holds it so there is no middleman that holds your position. The NFT does, and the NFT is yours. One important safety detail; transfers run through a token 2022 hook that checks the positions health first, so it can’t be handed off in a broken state & the NFT layer is a separate program so it can never touch the funds the core engine holds.

Percolator

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Five sex positions that can make your woman release faster 1. Modified missionary Lift her hips with a pillow and keep your body pressed close. • Allows steady clitoral stimulation • Easy to control rhythm and depth Slow, grinding movements work better than fast thrusting 2. Cowgirl (she on top) • She controls the angle, speed, and pressure • Makes it easier for her to stimulate her clitoris while riding This is one of the fastest ways for many women to climax 3. Grinding (not just pounding) Regardless of position: • Focus on hip-to-hip grinding • Keep constant contact instead of pulling out fully This increases friction where it matters most 4. Modified doggy • Deep penetration + use your hand to stimulate her clitoris • Slightly slower strokes help build tension Without clitoral touch, this position alone may not make her finish quickly 5. Spooning (side-by-side) • Intimate and relaxed • Easy to reach around and stimulate her Works well if she’s already turned on

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Five sex positions that can make your woman release faster 1. Modified missionary Lift her hips with a pillow and keep your body pressed close. • Allows steady clitoral stimulation • Easy to control rhythm and depth Slow, grinding movements work better than fast thrusting 2. Cowgirl (she on top) • She controls the angle, speed, and pressure • Makes it easier for her to stimulate her clitoris while riding This is one of the fastest ways for many women to climax 3. Grinding (not just pounding) Regardless of position: • Focus on hip-to-hip grinding • Keep constant contact instead of pulling out fully This increases friction where it matters most 4. Modified doggy • Deep penetration + use your hand to stimulate her clitoris • Slightly slower strokes help build tension Without clitoral touch, this position alone may not make her finish quickly 5. Spooning (side-by-side) • Intimate and relaxed • Easy to reach around and stimulate her Works well if she’s already turned on

declasiq_esmi

661,793 Aufrufe • vor 27 Tagen

Power Rows 🚂 Underrated exercise to help blow up your deadlift and make your back jacked AF. Here’s me hitting 315×8- focusing on being as explosive as possible. I’ll typically do these as a secondary exercise on deadlift days, after my main deadlift and hip hinge work. These are featured in a lot of my Powertrain programs, and they’re a huge part of how I build strength AND size in the posterior chain. ☑️Pro tip: Cue “chest down” when you drive your elbows back to initiate the row- this keeps your torso in a good position and takes your legs mostly out of the lift

Power Rows 🚂 Underrated exercise to help blow up your deadlift and make your back jacked AF. Here’s me hitting 315×8- focusing on being as explosive as possible. I’ll typically do these as a secondary exercise on deadlift days, after my main deadlift and hip hinge work. These are featured in a lot of my Powertrain programs, and they’re a huge part of how I build strength AND size in the posterior chain. ☑️Pro tip: Cue “chest down” when you drive your elbows back to initiate the row- this keeps your torso in a good position and takes your legs mostly out of the lift

Jeromy Bryk- Strength and Physique Coach

19,642 Aufrufe • vor 9 Monaten

The Perfect Finishing Position! 🏌️‍♂️ 🚩 Your goal is to get a compressed, powerful strike by shifting the bottom of your swing forward. To do this… 🚩 Finish your golf swing with your hips forward and 🚩 With your upper body extended so you are standing tall. Use this 5 ball

The Perfect Finishing Position! 🏌️‍♂️ 🚩 Your goal is to get a compressed, powerful strike by shifting the bottom of your swing forward. To do this… 🚩 Finish your golf swing with your hips forward and 🚩 With your upper body extended so you are standing tall. Use this 5 ball

Kerrod Gray | Professional Golf Coach

71,015 Aufrufe • vor 8 Monaten

The cervix is the small passage connecting the uterus to the vagina. 🌸 For some people, it can be reached with a clean finger, although its position changes throughout the menstrual cycle. Learning about your cervix can help you better understand your reproductive anatomy and body changes. This post is ai generated for educational purposes only.

The cervix is the small passage connecting the uterus to the vagina. 🌸 For some people, it can be reached with a clean finger, although its position changes throughout the menstrual cycle. Learning about your cervix can help you better understand your reproductive anatomy and body changes. This post is ai generated for educational purposes only.

Urasetsa

11,478,707 Aufrufe • vor 20 Tagen