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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 görüntüleme • 7 ay önce •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.
0:20

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

25,433 görüntüleme • 3 ay önce

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.
0:45

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.

Dan Go

206,161 görüntüleme • 3 yıl önce

10 minutes a day to open the hips, relax the lower back, and improve posture
0:33

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

Wellness Xplorer

36,478 görüntüleme • 2 ay önce

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.
0:34

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 görüntüleme • 4 ay önce

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.
0:24

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.

Cardio Arena

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Wall-assisted bridge restores spinal extension, opens chest and hips, and activates the back to support the arch. Breathing unloads pressure improves mobility.
0:29

Wall-assisted bridge restores spinal extension, opens chest and hips, and activates the back to support the arch. Breathing unloads pressure improves mobility.

Cardio Arena

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Have TIGHT HIPS? The ‘Kettlebell Weight Shift’ can help open up tight groin muscles, re-engage your glutes & allow for a deeper more comfortable squat in just seconds!
0:42

Have TIGHT HIPS? The ‘Kettlebell Weight Shift’ can help open up tight groin muscles, re-engage your glutes & allow for a deeper more comfortable squat in just seconds!

Squat University

152,380 görüntüleme • 7 ay önce

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... 👇👇👇
1:14

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... 👇👇👇

Ryan Mouque

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Four moves to OPEN your Hips and reduce the risk of Back Pain👇🔥
0:23

Four moves to OPEN your Hips and reduce the risk of Back Pain👇🔥

Gladiators zone

501,234 görüntüleme • 2 yıl önce

These 4 exercises you can do in bed will loosen your lower back, relax your hips, and make you flexible for the whole day.
0:23

These 4 exercises you can do in bed will loosen your lower back, relax your hips, and make you flexible for the whole day.

Muscle Blueprint - Fitness | Health | Abs

18,301 görüntüleme • 6 ay önce

If you want to truly open up and “unlock” your hips, you need to do more than just the traditional stretches. Heres what you need for a comprehensive approach to creating more space in your hips 👇
2:56

If you want to truly open up and “unlock” your hips, you need to do more than just the traditional stretches. Heres what you need for a comprehensive approach to creating more space in your hips 👇

Conor Harris

115,267 görüntüleme • 10 ay önce

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!
0:22

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!

Jeromy Bryk | Strength+Physique Coach💯

15,882 görüntüleme • 7 ay önce

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.
1:08

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.

Conor Harris

48,280 görüntüleme • 1 yıl önce

Unlock Low Back Tightness Using The Elbow To Wrist In this movement, we are using the core fascial fist from David Weck to release from the elbow down to the hip. This can be a great primer to get ready to play your sport or just open up the hips & low back.
1:05

Unlock Low Back Tightness Using The Elbow To Wrist In this movement, we are using the core fascial fist from David Weck to release from the elbow down to the hip. This can be a great primer to get ready to play your sport or just open up the hips & low back.

Justin Mucci

18,097 görüntüleme • 1 ay önce

Beginner-friendly routine to help relieve lower back pain and tight hips. Perform 10 reps per side and stay consistent to feel the difference. Follow the video instructions, like, and follow for more fitness tips.
0:29

Beginner-friendly routine to help relieve lower back pain and tight hips. Perform 10 reps per side and stay consistent to feel the difference. Follow the video instructions, like, and follow for more fitness tips.

fitvital Hub

11,524 görüntüleme • 2 ay önce

Tight lower back and tight hips are by far the most common pain points for people over 25 y/o. Try some new stretches today, all you have to do is 20 minutes a day for 3 days per week! Share this to somebody who needs this! #90daysofcultivation
0:24

Tight lower back and tight hips are by far the most common pain points for people over 25 y/o. Try some new stretches today, all you have to do is 20 minutes a day for 3 days per week! Share this to somebody who needs this! #90daysofcultivation

Garage Strength

68,275 görüntüleme • 6 ay önce

Your thoracic spine locks up from desk work. Your lower back pays the price. 3 moves to reverse it. Half-Kneeling Thoracic Rotation, 10 each side Dumbbell Pullover, 3x8 Standing Thoracic Rotation with Dowel, 15 each side
1:14

Your thoracic spine locks up from desk work. Your lower back pays the price. 3 moves to reverse it. Half-Kneeling Thoracic Rotation, 10 each side Dumbbell Pullover, 3x8 Standing Thoracic Rotation with Dowel, 15 each side

Posture University

129,063 görüntüleme • 1 gün önce

I do this exercise before every workout. It's called the World's Greatest Stretch. In 60 seconds it'll mobilize your hips, hamstrings, calves & upper back. Watch the vid, do this before a workout & your body will thank you.
1:50

I do this exercise before every workout. It's called the World's Greatest Stretch. In 60 seconds it'll mobilize your hips, hamstrings, calves & upper back. Watch the vid, do this before a workout & your body will thank you.

Dan Go

329,532 görüntüleme • 3 yıl önce

No days off. The deep squat is called the anti-aging exercise—one movement that builds strength and mobility in your ankles, knees, hips, and lower back. 3 minutes a day now… or a lifetime of pain later. (My full back program is in in the comments👇)
0:24

No days off. The deep squat is called the anti-aging exercise—one movement that builds strength and mobility in your ankles, knees, hips, and lower back. 3 minutes a day now… or a lifetime of pain later. (My full back program is in in the comments👇)

Kevin Dahlstrom

236,163 görüntüleme • 1 yıl önce