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Great exercise for people who sit at desks. It's called an Elephant Walk. It targets the muscles in the posterior chain—namely, the back, glutes, hamstrings & calves. Start on a platform & aim for 10 reps each leg. As you get more flexible lower it down to increase mobility.

Dan Go

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189,027 görüntüleme • 2 yıl önce •via X (Twitter)

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Dan Go profil fotoğrafı

Dan Go2 yıl önce

Ps. If you liked this post you'll enjoy my newsletter. Every week I share tips on how to get lean, boost energy, and build a mobile body. Join 265,000+ subscribers here:

Sahil Bloom profil fotoğrafı

Sahil Bloom2 yıl önce

I think this needs a different name...

Dan Go profil fotoğrafı

Dan Go2 yıl önce

😂 this made me spit out my coffee

Mark Struczewski profil fotoğrafı

Mark Struczewski2 yıl önce

Another exercise, which I believe that you would concur, is that we need to walk more. So throughout the day, I work from home, I get up every hour and walk around for 2 to 4 minutes. We were not created to sit behind the computer on our butts for hours on end.

Dan Go profil fotoğrafı

Dan Go2 yıl önce

For sure.

Kevin Dahlstrom profil fotoğrafı

Kevin Dahlstrom2 yıl önce

This is one of the best nerve flossing exercises for people who struggle with sciatica.

Dan Go profil fotoğrafı

Dan Go2 yıl önce

It helps with the low back a ton

Cody Berman | Passive Income profil fotoğrafı

Cody Berman | Passive Income2 yıl önce

To save everyone else, do not Google search “elephant walk” 😂

Dan Go profil fotoğrafı

Dan Go2 yıl önce

😂

Future Body Builders profil fotoğrafı

Future Body Builders2 yıl önce

Just as the name implies. Good one, Dan!

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Do you have lower back pain? A lot of the times, it’s simply because you have a weak posterior chain - glutes/hamstrings/lower back strength Add these at the beginning or end of your next workout! I didn’t get to a 500# squat & deadlift by accident 🧠

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Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips 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.

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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I perform reverse hypers multiple times a week. On this machine, I like to get some momentum for the “traction” effect it has on my lower back. Do you do these? All gyms should have one but when they do, nobody ever uses it! Louie Simmons, the legendary strength coach and founder of Westside Barbell, created the Reverse Hyper machine to address back health and strength in his athletes. This innovative piece of equipment targets the posterior chain—lower back, glutes, and hamstrings—while also providing traction to the spine. Simmons designed it as a rehabilitation tool initially, aiming to alleviate lower back pain and strengthen the lumbar region in his own back. Why I use this machine: * Back Health: Performing reverse hyperextensions helps to strengthen the muscles of the lower back, reducing the risk of injury and promoting overall spinal health. * Glute Activation: The exercise specifically targets the glute muscles, aiding in their activation and development, which is crucial for improved performance in various activities like squatting, deadlifting, and sprinting. * Hamstring Strength: The movement also engages the hamstrings, contributing to their strength and stability, which is essential for athletic performance and injury prevention. * Improved Posture: Regularly incorporating reverse hyperextensions into your workout routine can help improve posture by strengthening the muscles that support the spine and pelvis. * Injury Prevention: Strengthening the posterior chain with the Reverse Hyper machine can help prevent common injuries, such as lower back strains and hamstring pulls, by creating a more resilient and balanced musculature. * Rehabilitation: When I tweaked my lower back, doing this multiple times a week aided my recovery greatly.

I perform reverse hypers multiple times a week. On this machine, I like to get some momentum for the “traction” effect it has on my lower back. Do you do these? All gyms should have one but when they do, nobody ever uses it! Louie Simmons, the legendary strength coach and founder of Westside Barbell, created the Reverse Hyper machine to address back health and strength in his athletes. This innovative piece of equipment targets the posterior chain—lower back, glutes, and hamstrings—while also providing traction to the spine. Simmons designed it as a rehabilitation tool initially, aiming to alleviate lower back pain and strengthen the lumbar region in his own back. Why I use this machine: * Back Health: Performing reverse hyperextensions helps to strengthen the muscles of the lower back, reducing the risk of injury and promoting overall spinal health. * Glute Activation: The exercise specifically targets the glute muscles, aiding in their activation and development, which is crucial for improved performance in various activities like squatting, deadlifting, and sprinting. * Hamstring Strength: The movement also engages the hamstrings, contributing to their strength and stability, which is essential for athletic performance and injury prevention. * Improved Posture: Regularly incorporating reverse hyperextensions into your workout routine can help improve posture by strengthening the muscles that support the spine and pelvis. * Injury Prevention: Strengthening the posterior chain with the Reverse Hyper machine can help prevent common injuries, such as lower back strains and hamstring pulls, by creating a more resilient and balanced musculature. * Rehabilitation: When I tweaked my lower back, doing this multiple times a week aided my recovery greatly.

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