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If there’s one thing I’ve learned on my lower back journey, it’s this: 👉Strengthening beats stretching every time. If you have lower back problems, chances are your psoas muscles are weak. You can stretch, massage, and foam roll all you want but it won’t be as effective as *movement... show more

Kevin Dahlstrom

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21,285 görüntüleme • 1 yıl önce •via X (Twitter)

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Jake profil fotoğrafı

Jake1 yıl önce

Also works for lots of “tightness” that happens from use. I always thought I had “tight” hip flexors, which gave me discomfort from running, cycling, or playing sports, but really it was just a weak posterior chain. Strength training is so important for everything.

Kevin Dahlstrom profil fotoğrafı

Kevin Dahlstrom1 yıl önce

Bingo! I’ve found that what many people think is tightness or lack of flexibility is really weakness. Range of motion comes with movement under resistance.

Leg Haven Pillows profil fotoğrafı

Leg Haven Pillows1 yıl önce

RLS keeping you up? Our Friction Pillow is here to help. Rub your legs against its surface for instant relief from that restless sensation. Say hello to better sleep!

Albi profil fotoğrafı

Albi1 yıl önce

Kevin, what do you think about McGill’s work? I’m dealing with a lower back issue right now and I’ve been trying to follow his advice.

Kevin Dahlstrom profil fotoğrafı

Kevin Dahlstrom1 yıl önce

He’s THE authority. My back program is loosely based on his recommendations.

Joseph Miller profil fotoğrafı

Joseph Miller1 yıl önce

Love these. I do the same thing except I use Ab Straps to hang from the bar (probably why you climb 13 and I’m flailing on 12s!). I herniated a disc 11 years ago and had significant back pain until I really started focusing on my strength training and hamstring stretching (love the Castleflexx). My go to core exercises that I rotate through. 1) McGill Big 3- side plank/mod curl up, bird dog. At first I thought these were a waste of time but they have taught me the value of bracing my rectus and obliques when I have a flare up of back spasms. 2) Planks and do some TRX work (mostly pushups) 3) Hanging knee raises (also use monkey feet but do these with Ab straps) 4) Reverse Hypers- I see you do these as well! Love my Westside reverse machine 5) Reverse Squats- I use the ATG straps hooked to a seated cable row and this really isolates my hip flexors 6) Roman Chair back extensions and Oblique 7) Rotational strengthening- I also play golf and do a lot of rotational work with landmines, med balls, and the KPulley from Exxentric. 8) Ab Wheel and L sits on parallel bars (TBG bars) I rotate through these to keep the core workouts interesting over the course of a month. In terms of general strength training it took me several years after my back injury but now will not miss a week of deadlifts, bench (I can’t get too hollow or I get facet mediated pain and spasm), and back squats.

Kevin Dahlstrom profil fotoğrafı

Kevin Dahlstrom1 yıl önce

That’s a great program!

kelceylehrich profil fotoğrafı

kelceylehrich1 yıl önce

I just ordered monkey feet and have started using my hip hook. psoas and iliacus LFG

Kevin Dahlstrom profil fotoğrafı

Kevin Dahlstrom1 yıl önce

👊

Brian Sierakowski profil fotoğrafı

Brian Sierakowski1 yıl önce

beast :) Looks like this would be really good for guard retention too!

Logan profil fotoğrafı

Logan1 yıl önce

My experience is that everyone is different - given the range of root causes lower back pain can have. I had pain there for many years, and was prescribed strength training by many PTs. I did glute training, psoas strength with monkey feet, and much more. Didn't work, and often made it worse. Then a trainer showed me how to stretch my psoas and glutes, now I'm 80% better, provided I stretch at least 3 times a week.

Kevin Dahlstrom profil fotoğrafı

Kevin Dahlstrom1 yıl önce

Agree, everyone is different. That said, most people don’t fully recover and I think lack of strength and mobility is a major reason.

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Monkey Feet are one of the best fitness purchases you can make. Weak/short psoas muscles are a sneaky cause of lower back pain. It’s counterintuitive, but the psoas *shrinks and tightens* when it gets weak, which creates problems in the lumbar spine and hips. Hanging knee raises are dual-action, strengthening *and* elongating the psoas and the entire core. Start with no weight and once you can do 3 sets of 15, begin adding weight. It doesn’t take much because your legs are big levers. You’ll be amazed at how good your back feels afterward.

Monkey Feet are one of the best fitness purchases you can make. Weak/short psoas muscles are a sneaky cause of lower back pain. It’s counterintuitive, but the psoas shrinks and tightens when it gets weak, which creates problems in the lumbar spine and hips. Hanging knee raises are dual-action, strengthening and elongating the psoas and the entire core. Start with no weight and once you can do 3 sets of 15, begin adding weight. It doesn’t take much because your legs are big levers. You’ll be amazed at how good your back feels afterward.

Kevin Dahlstrom

33,809 görüntüleme • 8 gün önce

Two years ago, I severely herniated a disc in my lower back (L5-S1). —12/10 pain —couldn’t walk for weeks —lost foot control —narrowly avoided emergency surgery After a decade of back pain, I’d had enough. I resolved to become bulletproof. I tried everything under the sun and over time, cobbled together a back mobility routine that helped me rebuild and become more resilient. My full routine is in the comments below, but there’s a shortcut—if you do these two simple exercises 3 times a week, you’ll get 80% of the benefit: 1) Back extension. Buy a $100 piece of equipment from Amazon. Start with static holds, work up to 2 minutes, then start moving as shown. Work up to 3 sets of 30. Then you can add weight and/or start doing one-leg static holds. 2) Hanging knee lifts. Start by dead-hanging (without lifting your knees) then slowly work your way up to 3 sets of 15 lifts. Then you can add weight using a product called Monkey Feet. Stick with it—there are no quick fixes for back problems and it can take a few months to turn the corner. Note: It’s important to warm up before doing these exercises. I usually do a 1-3 mile walk, then planks and bird dogs as shown in my complete routine in the comments below.

Two years ago, I severely herniated a disc in my lower back (L5-S1). —12/10 pain —couldn’t walk for weeks —lost foot control —narrowly avoided emergency surgery After a decade of back pain, I’d had enough. I resolved to become bulletproof. I tried everything under the sun and over time, cobbled together a back mobility routine that helped me rebuild and become more resilient. My full routine is in the comments below, but there’s a shortcut—if you do these two simple exercises 3 times a week, you’ll get 80% of the benefit: 1) Back extension. Buy a $100 piece of equipment from Amazon. Start with static holds, work up to 2 minutes, then start moving as shown. Work up to 3 sets of 30. Then you can add weight and/or start doing one-leg static holds. 2) Hanging knee lifts. Start by dead-hanging (without lifting your knees) then slowly work your way up to 3 sets of 15 lifts. Then you can add weight using a product called Monkey Feet. Stick with it—there are no quick fixes for back problems and it can take a few months to turn the corner. Note: It’s important to warm up before doing these exercises. I usually do a 1-3 mile walk, then planks and bird dogs as shown in my complete routine in the comments below.

Kevin Dahlstrom

138,957 görüntüleme • 10 ay önce

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Tom Coppens

76,411 görüntüleme • 9 ay önce

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.

Kevin Dahlstrom

1,072,739 görüntüleme • 6 ay önce

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

Tim Cortazzo

56,620 görüntüleme • 2 yıl önce

We have to stop doing this. If you want to enjoy your weight loss journey and NOT be feeling depressed every day or going back and forth(adding and losing weight continuously), let that dream body in your head go a little bit. I know we all want to have nicer looking bodies and all, but if you allow that big picture of what you want to look like to overcloud your focus, then you won't enjoy the process. Try and calm down, zukwanuike.😏 Take it one day at a time.

We have to stop doing this. If you want to enjoy your weight loss journey and NOT be feeling depressed every day or going back and forth(adding and losing weight continuously), let that dream body in your head go a little bit. I know we all want to have nicer looking bodies and all, but if you allow that big picture of what you want to look like to overcloud your focus, then you won't enjoy the process. Try and calm down, zukwanuike.😏 Take it one day at a time.

Lifestyle Spicer

13,499 görüntüleme • 2 yıl önce

The fitness advice I’d give my 30-year-old self: Focus way less on strength and bulk. Focus way more on mobility and staying lean. Loss of mobility and excess bulk are the killers of youth and overall fitness. If you start with one exercise, make it this one. It’s the single most effective movement for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. Start with a static hold and once you can do two minutes, start moving as shown with no weight. Once you can do three sets of 30, start adding weight. This video is 50 lbs x 20.

The fitness advice I’d give my 30-year-old self: Focus way less on strength and bulk. Focus way more on mobility and staying lean. Loss of mobility and excess bulk are the killers of youth and overall fitness. If you start with one exercise, make it this one. It’s the single most effective movement for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. Start with a static hold and once you can do two minutes, start moving as shown with no weight. Once you can do three sets of 30, start adding weight. This video is 50 lbs x 20.

Kevin Dahlstrom

63,888 görüntüleme • 27 gün önce

⛩ Easy & Intermediate Ab Routine ⛩ Save it for later 📜🏯 ⛩ Max out each exercise before you move on to the next one. The more sets more, reps and less rest between each exercise will determine the difficulty of this routine ⛩ When structuring an ab routine, the order in which you train different regions of your abdominals can significantly impact the effectiveness of your workout. Starting with the lower abs is a strategic approach, and here’s why: ⛩ Lower Abs are Typically Harder: Exercises targeting the lower abdominal muscles are often more challenging. They require more core stability and strength, especially as these muscles are usually less developed than the upper abs. ⛩ Use Initial Strength Wisely: At the beginning of your workout, your energy levels and muscle strength are at their peak. It’s wise to use this initial strength to tackle the more demanding lower ab exercises. By doing so, you can perform these challenging exercises with better form and effectiveness. ⛩ Prevent Fatigue Impact: If you start with easier upper ab exercises, by the time you move to the lower abs, fatigue might set in, compromising your form and the overall efficiency of the workout. This could lead to less effective engagement of the lower abs and potentially increase the risk of injury. ⛩ Balanced Ab Development: Training lower abs first ensures that they receive focused attention, promoting a more balanced development of the entire abdominal region. This approach can help in achieving a more evenly toned and strong core. ⛩ Progress to Easier Exercises: After exhausting the lower abs, you can shift to upper ab exercises, which generally feel easier and require less stability. This gradual transition allows for a sustained workout intensity. ⛩ Finish with Obliques: Ending with oblique exercises allows you to target these supporting muscles last. Since obliques are not as taxing as lower abs exercises, they can be effectively trained even when you’re nearing the end of your workout. . . . . #abroutine #abs #dojoabs #dojomode #dojo #thedojo #anime #sixpack #sixpackabs #sixpackworkout #situps #beach #beachbody #body #grounding #health #beach #body

⛩ Easy & Intermediate Ab Routine ⛩ Save it for later 📜🏯 ⛩ Max out each exercise before you move on to the next one. The more sets more, reps and less rest between each exercise will determine the difficulty of this routine ⛩ When structuring an ab routine, the order in which you train different regions of your abdominals can significantly impact the effectiveness of your workout. Starting with the lower abs is a strategic approach, and here’s why: ⛩ Lower Abs are Typically Harder: Exercises targeting the lower abdominal muscles are often more challenging. They require more core stability and strength, especially as these muscles are usually less developed than the upper abs. ⛩ Use Initial Strength Wisely: At the beginning of your workout, your energy levels and muscle strength are at their peak. It’s wise to use this initial strength to tackle the more demanding lower ab exercises. By doing so, you can perform these challenging exercises with better form and effectiveness. ⛩ Prevent Fatigue Impact: If you start with easier upper ab exercises, by the time you move to the lower abs, fatigue might set in, compromising your form and the overall efficiency of the workout. This could lead to less effective engagement of the lower abs and potentially increase the risk of injury. ⛩ Balanced Ab Development: Training lower abs first ensures that they receive focused attention, promoting a more balanced development of the entire abdominal region. This approach can help in achieving a more evenly toned and strong core. ⛩ Progress to Easier Exercises: After exhausting the lower abs, you can shift to upper ab exercises, which generally feel easier and require less stability. This gradual transition allows for a sustained workout intensity. ⛩ Finish with Obliques: Ending with oblique exercises allows you to target these supporting muscles last. Since obliques are not as taxing as lower abs exercises, they can be effectively trained even when you’re nearing the end of your workout. . . . . #abroutine #abs #dojoabs #dojomode #dojo #thedojo #anime #sixpack #sixpackabs #sixpackworkout #situps #beach #beachbody #body #grounding #health #beach #body

NATE BELMAR ⛩

34,750 görüntüleme • 2 yıl önce

This Back Leg Adjustment Got Me to 98 mph. What’s the best way to load into your back leg? When I threw 95, I tried to get as deep and load into my back leg as much as possible. The adjustment that got me to 98 was speeding up the drop into my back leg. I started dropping into that back leg as quickly as possible. The quicker you go down, the higher you can jump. That’s scientifically proven. That’s what we want to emulate in the pitching delivery with the back leg. We want to relax into it. We want to drop into it. By doing that we’re putting force into the ground not only vertically but horizontally as well. So to recap, you’re shifting your weight and then relaxing into your back leg. That’s what creates that burst of energy going forward.

This Back Leg Adjustment Got Me to 98 mph. What’s the best way to load into your back leg? When I threw 95, I tried to get as deep and load into my back leg as much as possible. The adjustment that got me to 98 was speeding up the drop into my back leg. I started dropping into that back leg as quickly as possible. The quicker you go down, the higher you can jump. That’s scientifically proven. That’s what we want to emulate in the pitching delivery with the back leg. We want to relax into it. We want to drop into it. By doing that we’re putting force into the ground not only vertically but horizontally as well. So to recap, you’re shifting your weight and then relaxing into your back leg. That’s what creates that burst of energy going forward.

Josh Gessner

30,391 görüntüleme • 6 ay önce

Your body doesn’t just store movement. It stores experiences. The psoas is one of the deepest muscles in the body. It connects your spine to your legs and plays a major role in posture, breathing, and your nervous system. When you’re constantly under stress, your psoas can stay guarded, keeping your body in a subtle state of tension. That’s why sometimes stretching your hips or lower back isn’t enough. Slow, mindful releases like this help signal to your body that it’s safe to let go. Over time, you may notice more freedom in your hips, easier breathing, less lower back tension, and a greater sense of calm. Healing isn’t always about doing more. Sometimes it’s about teaching your body that it no longer needs to hold on. #mindfulmovemend #psoas

Your body doesn’t just store movement. It stores experiences. The psoas is one of the deepest muscles in the body. It connects your spine to your legs and plays a major role in posture, breathing, and your nervous system. When you’re constantly under stress, your psoas can stay guarded, keeping your body in a subtle state of tension. That’s why sometimes stretching your hips or lower back isn’t enough. Slow, mindful releases like this help signal to your body that it’s safe to let go. Over time, you may notice more freedom in your hips, easier breathing, less lower back tension, and a greater sense of calm. Healing isn’t always about doing more. Sometimes it’s about teaching your body that it no longer needs to hold on. #mindfulmovemend #psoas

Jules Horn

30,348 görüntüleme • 2 ay önce

Arman Tsarukyan is fed up with the accusations of missing weight 🤬 "Why does nobody try to interview the doctors and ask what happened with Arman? I have a problem with my sciatic nerve, so my back was stuck because of this. When I started cutting weight, my lower back became weak. You gotta be stupid to miss weight after training 6 months for a title fight. I would kill myself but make the weight." (via: New York Post )

Arman Tsarukyan is fed up with the accusations of missing weight 🤬 "Why does nobody try to interview the doctors and ask what happened with Arman? I have a problem with my sciatic nerve, so my back was stuck because of this. When I started cutting weight, my lower back became weak. You gotta be stupid to miss weight after training 6 months for a title fight. I would kill myself but make the weight." (via: New York Post )

Red Corner MMA

189,049 görüntüleme • 1 yıl önce

Today’s how to series: KOT (Knees Over Toes) split squats. I added these into my routine a few years ago when I wasn’t able to squat with the barbell. If you’re not able to do them on the floor, like the first 2 reps shown, you can scale and modify by adding a plate or platform underneath your front foot to elevate your foot off the ground. This will allow you more room for your back leg. We are aiming to keeping your back knee off the ground, so this helps especially if you have very tight ankles, calves or hips. You can progress this by adding a pair of dumbbells. If you have any questions about this movement, drop them below ⬇️ let me know if you give this a Gaux!

Today’s how to series: KOT (Knees Over Toes) split squats. I added these into my routine a few years ago when I wasn’t able to squat with the barbell. If you’re not able to do them on the floor, like the first 2 reps shown, you can scale and modify by adding a plate or platform underneath your front foot to elevate your foot off the ground. This will allow you more room for your back leg. We are aiming to keeping your back knee off the ground, so this helps especially if you have very tight ankles, calves or hips. You can progress this by adding a pair of dumbbells. If you have any questions about this movement, drop them below ⬇️ let me know if you give this a Gaux!

Margaux Alvarez

15,593 görüntüleme • 3 ay önce

The simplest way I think about the lower body: The simplest way I think about my lower body mechanics goes like this. I’m in leg lift and shifting my weight a little bit. This is called the drift. As I shift my weight, all I need to do is let gravity pull me into the throw. That's what accelerates me down the mound. But I can't just continue to sink down. There is a stabilization that happens with the back leg. After this stabilization, I fire everything into rotation. My knee, hip, and foot all fire into rotation. This creates the separation between the pelvis, which yanks my spine into the throw. All of this happens subconsciously. You need to be able to do that subconsciously. You can't think about these things on the mound. If you start to think about them, which happen in milliseconds, it's too slow, and the result just isn't going to be as good.

The simplest way I think about the lower body: The simplest way I think about my lower body mechanics goes like this. I’m in leg lift and shifting my weight a little bit. This is called the drift. As I shift my weight, all I need to do is let gravity pull me into the throw. That's what accelerates me down the mound. But I can't just continue to sink down. There is a stabilization that happens with the back leg. After this stabilization, I fire everything into rotation. My knee, hip, and foot all fire into rotation. This creates the separation between the pelvis, which yanks my spine into the throw. All of this happens subconsciously. You need to be able to do that subconsciously. You can't think about these things on the mound. If you start to think about them, which happen in milliseconds, it's too slow, and the result just isn't going to be as good.

Josh Gessner

10,916 görüntüleme • 7 ay önce

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Alex Bernier

701,484 görüntüleme • 3 yıl önce

How to Create Rotation With the Back Leg How you want to actually create rotation with the back leg. For me and higher level guys, I don’t even like to think about rotation. If you feel your hips rotating, it’s probably too slow. This is such a violent, explosive movement that happens in milliseconds. You shouldn’t even be able to feel it. That’s why I think about it as a weight shift. When you’re putting force into the ground, into that X direction, most of your weight is on the back leg. Then once you create that impulse and it propels you forward, all you need to think about is getting to the front leg. That force naturally rotates the hips into foot plant. For a lot of higher level guys, this helps a lot. They don’t have to think about rotating the hips. Because that can actually mess things up. Instead, it’s just force into the ground and get to the front leg. The pelvis will rotate on its own.

How to Create Rotation With the Back Leg How you want to actually create rotation with the back leg. For me and higher level guys, I don’t even like to think about rotation. If you feel your hips rotating, it’s probably too slow. This is such a violent, explosive movement that happens in milliseconds. You shouldn’t even be able to feel it. That’s why I think about it as a weight shift. When you’re putting force into the ground, into that X direction, most of your weight is on the back leg. Then once you create that impulse and it propels you forward, all you need to think about is getting to the front leg. That force naturally rotates the hips into foot plant. For a lot of higher level guys, this helps a lot. They don’t have to think about rotating the hips. Because that can actually mess things up. Instead, it’s just force into the ground and get to the front leg. The pelvis will rotate on its own.

Josh Gessner

14,028 görüntüleme • 5 ay önce

joy’s letter to us 🥹 “hello, my loves. it’s been exactly one year since last year’s birthday party, and i’m truly happy to see you again with a smile! how have you been this past year? there must have been good times, but also sad or difficult ones — thank you so much for getting through it all so well. i really missed you! truthfully, today’s meeting wasn’t planned, but since i missed you so, so much, i made this difficult meeting happen... maybe you can feel a little bit of my love..? i wanted to show you so many things, but with such a short preparation time, there are some regrets. but even so, just being together like this, people who like each other like us, makes me incredibly, incredibly happy. you know, thanks to your love, i’ve gotten back on my feet and am much healthier than i was last year. even if you can’t see it, the power of supporting and loving someone is truly remarkable. i, too, want to be someone who gives you strength with that beautiful heart. i support you with all my heart. i hope our time together today will become a precious memory that brings a smile to your face from time to time as you go forward. and there’s something i’ve always wanted to say... thank you for always smiling at me. thank you for your kind words. thank you for telling me you found comfort in my songs. thank you for being my reason for living. thank you for always being on my side when i’m falling apart. thank you for loving me as a person. thank you for being the reason for my existence. i love you very very much, too. let’s continue to love beautifully. i love you more than anything in the world.” — from sooyoung

joy’s letter to us 🥹 “hello, my loves. it’s been exactly one year since last year’s birthday party, and i’m truly happy to see you again with a smile! how have you been this past year? there must have been good times, but also sad or difficult ones — thank you so much for getting through it all so well. i really missed you! truthfully, today’s meeting wasn’t planned, but since i missed you so, so much, i made this difficult meeting happen... maybe you can feel a little bit of my love..? i wanted to show you so many things, but with such a short preparation time, there are some regrets. but even so, just being together like this, people who like each other like us, makes me incredibly, incredibly happy. you know, thanks to your love, i’ve gotten back on my feet and am much healthier than i was last year. even if you can’t see it, the power of supporting and loving someone is truly remarkable. i, too, want to be someone who gives you strength with that beautiful heart. i support you with all my heart. i hope our time together today will become a precious memory that brings a smile to your face from time to time as you go forward. and there’s something i’ve always wanted to say... thank you for always smiling at me. thank you for your kind words. thank you for telling me you found comfort in my songs. thank you for being my reason for living. thank you for always being on my side when i’m falling apart. thank you for loving me as a person. thank you for being the reason for my existence. i love you very very much, too. let’s continue to love beautifully. i love you more than anything in the world.” — from sooyoung

ta

19,914 görüntüleme • 1 yıl önce

Diagonal delivery vs L shape delivery. When I got up to 95, all I thought about was getting as deep into my back leg as possible. When I made the jump to 98, what I did was get into that drop a lot quicker. Now as I train to throw 100, I’m starting to think about it differently. If I sink too deep into my back leg, I create more of a drop and drive delivery where I have to drop first and then create energy toward the target. Rather than having it happen at the same time. Where I’m going down and out at the same rate. That’s the most efficient way to create as much energy toward the target as possible. One of the big fixes I’ve made is dropping into the inside of my back foot. Rather than putting force into the whole foot. This prevents me from getting too deep because I can’t get into a squat position when I’m putting force into the inside of my back leg. It also helps me create more energy toward the target. When you put force into the inside of your back foot, you’ll naturally move forward more than you move down. I also created a full guide on this, so if you want it, comment guide and I’ll send it through to you.

Diagonal delivery vs L shape delivery. When I got up to 95, all I thought about was getting as deep into my back leg as possible. When I made the jump to 98, what I did was get into that drop a lot quicker. Now as I train to throw 100, I’m starting to think about it differently. If I sink too deep into my back leg, I create more of a drop and drive delivery where I have to drop first and then create energy toward the target. Rather than having it happen at the same time. Where I’m going down and out at the same rate. That’s the most efficient way to create as much energy toward the target as possible. One of the big fixes I’ve made is dropping into the inside of my back foot. Rather than putting force into the whole foot. This prevents me from getting too deep because I can’t get into a squat position when I’m putting force into the inside of my back leg. It also helps me create more energy toward the target. When you put force into the inside of your back foot, you’ll naturally move forward more than you move down. I also created a full guide on this, so if you want it, comment guide and I’ll send it through to you.

Josh Gessner

18,867 görüntüleme • 6 ay önce

When all we know is calories in versus calories out and move your ass harder at the gym, our body holds onto fat for dear life! Especially once we’re over 35 Especially once we’ve had children Especially when we’re in perimenopause or menopause Especially when we have no idea how to regulate our nervous system You see when your body does not feel safe , meaning it constantly is in fight or flight mode from all of the so-called dinosaurs chasing you every day, it won’t release the weight. Our bodies are actually very simple It’s just that they feel like they’re most important job is to keep you alive not thin 🤷‍♀️ So when you are constantly dealing with chronic stress every day, it shuts down your digestive track as well as disrupts your hormones and inflames your body, all to keep you alive. I know it seems counterproductive, but after all you are alive still, right! if you want to truly lose weight and keep it off and actually feel healthy enough to get good sleep and enjoy your life. It’s not going to be about calories in versus calories out. It’s not going to be about killing yourself in the gym. It’s going to be about learning to regulate your nervous system and get out of chronic stress mode ! This is possible I’ve done it And yes, I’m 50 years old and have three kids and homeschooled and own my own business and went through a divorce and have much trauma and abuse and neglect and everything else that you want to put on the plate . So there’s no excuses for you , if I can do it, so can you. And I’m here to help you do just that! If you want to get healthy once and for all , not just with a sexy physique, but with a healthy mind, body and soul… DM me Phoenix 🔥

When all we know is calories in versus calories out and move your ass harder at the gym, our body holds onto fat for dear life! Especially once we’re over 35 Especially once we’ve had children Especially when we’re in perimenopause or menopause Especially when we have no idea how to regulate our nervous system You see when your body does not feel safe , meaning it constantly is in fight or flight mode from all of the so-called dinosaurs chasing you every day, it won’t release the weight. Our bodies are actually very simple It’s just that they feel like they’re most important job is to keep you alive not thin 🤷‍♀️ So when you are constantly dealing with chronic stress every day, it shuts down your digestive track as well as disrupts your hormones and inflames your body, all to keep you alive. I know it seems counterproductive, but after all you are alive still, right! if you want to truly lose weight and keep it off and actually feel healthy enough to get good sleep and enjoy your life. It’s not going to be about calories in versus calories out. It’s not going to be about killing yourself in the gym. It’s going to be about learning to regulate your nervous system and get out of chronic stress mode ! This is possible I’ve done it And yes, I’m 50 years old and have three kids and homeschooled and own my own business and went through a divorce and have much trauma and abuse and neglect and everything else that you want to put on the plate . So there’s no excuses for you , if I can do it, so can you. And I’m here to help you do just that! If you want to get healthy once and for all , not just with a sexy physique, but with a healthy mind, body and soul… DM me Phoenix 🔥

Wendy Lynn Myers

12,765 görüntüleme • 1 yıl önce