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Exercises assist in improving your back hips, correcting your posture, and increase the stability of the spine.

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Taichi for Health

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53,636 görüntüleme • 4 ay önce •via X (Twitter)

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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.
2:32

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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1. Fix your posture Your joints aren’t failing, your alignment is. Years of slouching compress your spine, hips, and knees. Stand tall. Shoulders back. Pelvis neutral. Here's how to test your posture & an exercise to help fix it:
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1. Fix your posture Your joints aren’t failing, your alignment is. Years of slouching compress your spine, hips, and knees. Stand tall. Shoulders back. Pelvis neutral. Here's how to test your posture & an exercise to help fix it:

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How to loosen your hips, spine, and lower back.
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How to loosen your hips, spine, and lower back.

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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

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These 5 simple exercises with a towel will straighten your posture, open your shoulders, and relieve tension in your neck and back.
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These 5 simple exercises with a towel will straighten your posture, open your shoulders, and relieve tension in your neck and back.

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

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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.
0:30

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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Your feet are the foundation of your body If the foundation is weak, the entire structure shifts: knees, hips, and back Here are 6 effective exercises to strengthen your arches and prevent flat feet 👍
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Your feet are the foundation of your body If the foundation is weak, the entire structure shifts: knees, hips, and back Here are 6 effective exercises to strengthen your arches and prevent flat feet 👍

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Back pain, stiff hips, or poor posture? These 3 simple bed exercises take just a few minutes a day and may help your body feel more aligned, mobile, and comfortable.
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Back pain, stiff hips, or poor posture? These 3 simple bed exercises take just a few minutes a day and may help your body feel more aligned, mobile, and comfortable.

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How To Reverse Bad Posture With 3 Exercises - Cross Bench Pullover - Back Extension - Trap-3 Raise Improving the posture from the low back to mid back to upper back is really how you create long term change.
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How To Reverse Bad Posture With 3 Exercises - Cross Bench Pullover - Back Extension - Trap-3 Raise Improving the posture from the low back to mid back to upper back is really how you create long term change.

Justin Mucci

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If your hips lack mobility, your low back often pays the price. Fixing your mobility can take a lot of stress off your back through one of these two simple exercises, depending on your needs 👇
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If your hips lack mobility, your low back often pays the price. Fixing your mobility can take a lot of stress off your back through one of these two simple exercises, depending on your needs 👇

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If you want to fix your slouched posture, simply trying to do exercises that “straighten out your spine” isn’t enough. Your body is in a specific posture for a specific reason. Understanding why can help you address the true underlying problem. Here’s what you need to know 👇
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If you want to fix your slouched posture, simply trying to do exercises that “straighten out your spine” isn’t enough. Your body is in a specific posture for a specific reason. Understanding why can help you address the true underlying problem. Here’s what you need to know 👇

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Rotate your hips, and fix your posture and your contact all at once
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Rotate your hips, and fix your posture and your contact all at once

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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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4 morning exercises for hips and back pain relief, share these exercises with your friends ❤️👇👇👇
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Clavicular breaks down the REALITY of SPINE DECOMPRESSION after his girlfriend credits PILATES for making her 6'0" 😳👀 "Improving your posture... by like doing exercises like Pilates. I grew two inches!" "I was 5'10" when I was 20, now I'm 22 and I'm 6 feet. There's no way like I just grew." "Well, your spine is probably just decompressed. If you've got like scoliosis or something, that can certainly diminish your height."
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Clavicular breaks down the REALITY of SPINE DECOMPRESSION after his girlfriend credits PILATES for making her 6'0" 😳👀 "Improving your posture... by like doing exercises like Pilates. I grew two inches!" "I was 5'10" when I was 20, now I'm 22 and I'm 6 feet. There's no way like I just grew." "Well, your spine is probably just decompressed. If you've got like scoliosis or something, that can certainly diminish your height."

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Your risk of heart disease skyrockets. Your spine compresses, leading to chronic back pain. Your muscles weaken, causing poor posture and tension. But the worst part? Even hitting the gym won't save you. Here's where things get interesting:
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Wall-assisted bridge to unlock your spine 🔓 Open your chest. Free your hips. Activate your back and build a stronger arch with zero equipment. Stay consistent and feel the difference in days. Flexible, strong, pain-free movement starts here.
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Wall-assisted bridge to unlock your spine 🔓 Open your chest. Free your hips. Activate your back and build a stronger arch with zero equipment. Stay consistent and feel the difference in days. Flexible, strong, pain-free movement starts here.

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Improve your posture with these stretches and mobility exercises
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