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Another great exercise for desk workers: The Tactical Frog. Opens tight hips, restores internal rotation, and decompresses the lower back from prolonged sitting. 30 to 60 seconds a day to open up your hips.

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Dan Go

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215,678 просмотров • 7 месяцев назад •via X (Twitter)

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Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.
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Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.

Donny the great

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Great stretch for people who sit at desks all day or deal low back pain. It's called the Tactical Frog. It helps improve hip mobility & posture. Do this while taking a break from sitting at the desk. Do this for a set of 30-60 seconds daily.
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Great stretch for people who sit at desks all day or deal low back pain. It's called the Tactical Frog. It helps improve hip mobility & posture. Do this while taking a break from sitting at the desk. Do this for a set of 30-60 seconds daily.

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10 minutes a day to open the hips, relax the lower back, and improve posture
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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.
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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.

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Tight hips + stiff spine? That’s a recipe for poor movement, pain, and limited performance. Fix both at once with these 6 simple mobility drills 🧵 1. Straddle Rotation Open your hips while rotating your spine. Great for unlocking hamstrings, hips & thoracic spine.

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STOP trying to rotate from the hips! Instead, focus on how your lead leg is moving through the downswing & follow through & you might just find you get the lower body rotation as a result! The hips DO rotate, but not from trying to rotate them... 👇👇👇

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Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!
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The exercise shown does a great job of training the Piriformis to lengthen (into internal rotation) and contract (into external rotation) to better control the space in the back of the pelvis, rather than just being stuck in a shortening position.
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