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Consider adding these movements to your training routine if you're into grappling, or explore these ideas for moving your spine during your workouts. - Most gym routines typically emphasize maintaining a neutral spine, and while that's not a bad thing, it sometimes overlooks the many ways our spine can...

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Nsima Inyang

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175,394 просмотров • 2 лет назад •via X (Twitter)

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Комментарии: 7

Фото профиля Philip Ha
Philip Ha2 лет назад

@kneesovertoesg @athletictruthG Seated Good Morning and QL raise are my favorite for spine and hip work! QL Raise I like to do different variation and do cross-leg side bends instead. Works really well especially if there’s no back extension or GHD equipment.

Фото профиля Raúl Martín
Raúl Martín2 лет назад

@kneesovertoesg @athletictruthG Thanks! Started recently to grapple and really need to put some time on bulletproffing my spine

Фото профиля Kevin Whitten
Kevin Whitten2 лет назад

@kneesovertoesg @athletictruthG awesome info thank you!

Фото профиля Kaushal Kashyap Ⓥ
Kaushal Kashyap Ⓥ2 лет назад

@kneesovertoesg @athletictruthG @readwise save thread

Фото профиля Josh Leturgey
Josh Leturgey2 лет назад

@Cernovich @kneesovertoesg @athletictruthG Looks fun

Фото профиля Chidi
Chidi2 лет назад

@kneesovertoesg @athletictruthG Awesome stuff!

Фото профиля Matthew Hawke
Matthew Hawke2 лет назад

@kneesovertoesg @athletictruthG Hey man, what’s that stool with the springs you are sitting on?

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You sit all day. Your lumbar spine pays the price. These movements restore extension, improve posture, and reduce compensation patterns. Train your spine like you train your muscles.
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You sit all day. Your lumbar spine pays the price. These movements restore extension, improve posture, and reduce compensation patterns. Train your spine like you train your muscles.

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37,468 просмотров • 3 месяцев назад

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.
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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 просмотров • 2 лет назад

Your Spine is made to move. Your Spine is made to be strong. Your Spine is made to be mobilized. Your Spine is made to be your best friend. Learn to move your Spine in all layers, planes and with endless variations in the upcoming Online Studentship. Help yourself to pain-fee and unrestricted movement by learning all about the Spine-Complex. Reply Studenthip and I send you all the info.
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Your Spine is made to move. Your Spine is made to be strong. Your Spine is made to be mobilized. Your Spine is made to be your best friend. Learn to move your Spine in all layers, planes and with endless variations in the upcoming Online Studentship. Help yourself to pain-fee and unrestricted movement by learning all about the Spine-Complex. Reply Studenthip and I send you all the info.

Jakob | Move or Die

10,532 просмотров • 2 лет назад

An overlooked key for creating separation: Trunk posture at landing.🔑 The spine will give you more motion during the rotation phase when in a relatively stacked position. If the pelvis and spine are already jammed in end ranges (especially uphill or in extension), rotation becomes heavily limited. Keeping the ribs down & hips underneath you allows for a cleaner unwinding of this rotation up the spine.🌪️
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An overlooked key for creating separation: Trunk posture at landing.🔑 The spine will give you more motion during the rotation phase when in a relatively stacked position. If the pelvis and spine are already jammed in end ranges (especially uphill or in extension), rotation becomes heavily limited. Keeping the ribs down & hips underneath you allows for a cleaner unwinding of this rotation up the spine.🌪️

Ben Brewster

22,289 просмотров • 1 год назад

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

25,433 просмотров • 2 месяцев назад

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.
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Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,066,834 просмотров • 2 лет назад

Stop neglecting your upper body movement work Do these 6 exercises in your weekly routine 1. Half kneeling wall t spine rotations 2. Seated t spine rotation w/ band 3. Dynamic Blackburn to pec stretch 4. Single arm barbell inverted hang 5. Half kneeling t spine to pec open 6. KB thread the needle
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Stop neglecting your upper body movement work Do these 6 exercises in your weekly routine 1. Half kneeling wall t spine rotations 2. Seated t spine rotation w/ band 3. Dynamic Blackburn to pec stretch 4. Single arm barbell inverted hang 5. Half kneeling t spine to pec open 6. KB thread the needle

Gerry DeFilippo

141,401 просмотров • 1 год назад

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 Openers
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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 Openers

Vernon Griffith, CSCS*D

39,297 просмотров • 5 месяцев назад

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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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

50,466 просмотров • 1 месяц назад

Elon Musk Elon Musk on Neuralink: “So, when I emphasized the purpose of Neuralink, like what do we, what's our goal, our goal is to solve important spine and brain problems with a seamlessly implanted device. So, you wanna have a device that you can basically put in your head and feel and look totally normal, but it solves some important problem in your brain or spine. And the reality is that almost everyone, over time, will develop brain and spine problems. These range from minor to very severe, but if you live long enough, everyone's gonna basically have some kind of neurological disorder, from memory loss to brain damage. But the thing that's important to appreciate is that an implantable device can actually solve these problems. I think a lot of people don't quite realise that, but all of your senses, your sight, hearing, feeling, pain, these are all electrical signals sent by neurons to your brain.”
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Elon Musk Elon Musk on Neuralink: “So, when I emphasized the purpose of Neuralink, like what do we, what's our goal, our goal is to solve important spine and brain problems with a seamlessly implanted device. So, you wanna have a device that you can basically put in your head and feel and look totally normal, but it solves some important problem in your brain or spine. And the reality is that almost everyone, over time, will develop brain and spine problems. These range from minor to very severe, but if you live long enough, everyone's gonna basically have some kind of neurological disorder, from memory loss to brain damage. But the thing that's important to appreciate is that an implantable device can actually solve these problems. I think a lot of people don't quite realise that, but all of your senses, your sight, hearing, feeling, pain, these are all electrical signals sent by neurons to your brain.”

Beanie👾

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Understanding and practicing proper movement patterns will lead to a many of years of successful squatting. We shouldn’t insert doubt onto the public; instead let us guide others with principles that can lead to longevity while still maintaining an ability to move heavy loads safely One simple que practiced over and over and over again; Stacking the rib cage over pelvis all the way through the movement. Glutes that can open in the hole; nice neutral spine; rigid core bracing; proper ankle flexion No matter your body type or limb length; if you understand and practice these principles, you too can practice safe squats and prosper as you age Signed off, a gorilla in his 30’s
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Understanding and practicing proper movement patterns will lead to a many of years of successful squatting. We shouldn’t insert doubt onto the public; instead let us guide others with principles that can lead to longevity while still maintaining an ability to move heavy loads safely One simple que practiced over and over and over again; Stacking the rib cage over pelvis all the way through the movement. Glutes that can open in the hole; nice neutral spine; rigid core bracing; proper ankle flexion No matter your body type or limb length; if you understand and practice these principles, you too can practice safe squats and prosper as you age Signed off, a gorilla in his 30’s

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If you’re a martial artist OR a grappler (BJJ), you NEED to strengthen your groin. Here are a few solutions that you can add to your current training program. #BJJ #martialarts #grappling #MMATwitter #mma
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If you’re a martial artist OR a grappler (BJJ), you NEED to strengthen your groin. Here are a few solutions that you can add to your current training program. #BJJ #martialarts #grappling #MMATwitter #mma

Nsima Inyang

137,771 просмотров • 2 лет назад

Do you have tight / weak hip flexors?? You have to add these 3️⃣ in your routine! ➡️Standing Hip + Knee Flexion ➡️Split Kneel Hip + Knee Flexion ➡️Seated Hip+Knee Flexion Share with someone who needs to strengthen their hip flexors!!
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Do you have tight / weak hip flexors?? You have to add these 3️⃣ in your routine! ➡️Standing Hip + Knee Flexion ➡️Split Kneel Hip + Knee Flexion ➡️Seated Hip+Knee Flexion Share with someone who needs to strengthen their hip flexors!!

Eric Potter

94,368 просмотров • 3 лет назад

A root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.
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A root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.

Coach Paul

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The secret to getting better glute activation isn’t always through banded exercises or glute bridges. When executed with proper form, a single leg kickstand hinge is a surefire way to torch your glutes. Glutes properly activate when the pelvis is aligned with proper spine position and foot pressure into the ground. Here’s what you need to know 👇
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The secret to getting better glute activation isn’t always through banded exercises or glute bridges. When executed with proper form, a single leg kickstand hinge is a surefire way to torch your glutes. Glutes properly activate when the pelvis is aligned with proper spine position and foot pressure into the ground. Here’s what you need to know 👇

Conor Harris

54,605 просмотров • 5 месяцев назад

These 4 moves solved 95% of my lower back problems. 1) Bird dogs teach your spine to stay stable as your limbs move. 2) McGill crunches teach your abs to brace without spinal flexion. 3) Side planks strengthen the obliques needed for lateral stress. 4) Hip thrusts wake up and strengthen the glutes. Do 10-15 reps every day for 21 days and thank me later.
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These 4 moves solved 95% of my lower back problems. 1) Bird dogs teach your spine to stay stable as your limbs move. 2) McGill crunches teach your abs to brace without spinal flexion. 3) Side planks strengthen the obliques needed for lateral stress. 4) Hip thrusts wake up and strengthen the glutes. Do 10-15 reps every day for 21 days and thank me later.

Dan Go

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The rotator cuff consists of the supraspinatus, infraspinatus, teres minor, and subscapularis. These originate on your scapula, or shoulder blade, and insert on different parts of your humerus, or upper arm. As a whole, they provide dynamic stability to the shoulder joint, while individually, they assist with various shoulder movements, including abduction, adduction, internal rotation, and external rotation. Since these muscles contribute to multiple shoulder movements along with other muscles, you really cannot isolate the rotator cuff. Even with external rotation, which is performed mostly by the infraspinatus and teres minor, you will receive some assistance from the posterior deltoid. Therefore, in order to maximize rotator cuff strength, our recommendation would be to focus on a comprehensive program. This will better prepare you for a wide variety of tasks and activities involving the shoulder. To demonstrate what we mean, let’s consider the biceps. If you perform pull ups and rows, these exercises will secondarily work the biceps. However, if your goal was to maximize strength and hypertrophy of the biceps, you would also incorporate isolation exercises, like a biceps curl. The rotator cuff is no different. Compound pushing and pulling exercises at various angles will challenge the rotator cuff, but if you want to train your shoulders to their full potential, a comprehensive program that also includes isolation exercises in different directions will likely be the most optimal. These are just SOME external rotation strengthening options. Learn more:
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The rotator cuff consists of the supraspinatus, infraspinatus, teres minor, and subscapularis. These originate on your scapula, or shoulder blade, and insert on different parts of your humerus, or upper arm. As a whole, they provide dynamic stability to the shoulder joint, while individually, they assist with various shoulder movements, including abduction, adduction, internal rotation, and external rotation. Since these muscles contribute to multiple shoulder movements along with other muscles, you really cannot isolate the rotator cuff. Even with external rotation, which is performed mostly by the infraspinatus and teres minor, you will receive some assistance from the posterior deltoid. Therefore, in order to maximize rotator cuff strength, our recommendation would be to focus on a comprehensive program. This will better prepare you for a wide variety of tasks and activities involving the shoulder. To demonstrate what we mean, let’s consider the biceps. If you perform pull ups and rows, these exercises will secondarily work the biceps. However, if your goal was to maximize strength and hypertrophy of the biceps, you would also incorporate isolation exercises, like a biceps curl. The rotator cuff is no different. Compound pushing and pulling exercises at various angles will challenge the rotator cuff, but if you want to train your shoulders to their full potential, a comprehensive program that also includes isolation exercises in different directions will likely be the most optimal. These are just SOME external rotation strengthening options. Learn more:

E3Rehab

29,509 просмотров • 5 месяцев назад

If you want to fix your shoulder pain, start with fixing your spine and its mobility. All shoulder motion starts with the spine and ribcage. If those things aren’t moving well, nothing else will. Here’s what you need to know 👇
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If you want to fix your shoulder pain, start with fixing your spine and its mobility. All shoulder motion starts with the spine and ribcage. If those things aren’t moving well, nothing else will. Here’s what you need to know 👇

Conor Harris

34,387 просмотров • 9 месяцев назад