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If you want one stretch that hits everything, do this: It’s called world’s greatest stretch It hits your hips, hamstrings, and T-spine all at once - start in a deep lunge, back leg straight - bring elbow to the inside of foot - rotate and reach to ceiling Go... show more

Mackenzie Smith

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115,570 次观看 • 5 个月前 •via X (Twitter)

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If I only had 10 minutes for mobility, I'd start here. A lot of people approach mobility by looking for the tightest part of their body and trying to stretch it. I've found it works better when you look at movement as a whole. Your hips influence your spine. Your spine influences your shoulders. Your ability to rotate, bend, squat and reach all work together. This flow moves through the hips, adductors, spine and hamstrings while building awareness and control through a variety of positions. 1) Side Lunge Hip + Side Body Flow Open the inner thigh and create length through the side body.

If I only had 10 minutes for mobility, I'd start here. A lot of people approach mobility by looking for the tightest part of their body and trying to stretch it. I've found it works better when you look at movement as a whole. Your hips influence your spine. Your spine influences your shoulders. Your ability to rotate, bend, squat and reach all work together. This flow moves through the hips, adductors, spine and hamstrings while building awareness and control through a variety of positions. 1) Side Lunge Hip + Side Body Flow Open the inner thigh and create length through the side body.

Mobility Exercises | Pain Relief Workouts

28,988 次观看 • 1 个月前

These two movements fix more than people realize. If you struggle with either one, you’ve found exactly what your body needs. The pump stretch restores forgotten ranges—from shoulders and spine to hips and hamstrings—reconnecting the entire chain. The Cossack squat does the same laterally: deep hips, inner thighs, ankles, knees, balance. Movement is medicine.

These two movements fix more than people realize. If you struggle with either one, you’ve found exactly what your body needs. The pump stretch restores forgotten ranges—from shoulders and spine to hips and hamstrings—reconnecting the entire chain. The Cossack squat does the same laterally: deep hips, inner thighs, ankles, knees, balance. Movement is medicine.

Cardio Arena

278,339 次观看 • 8 个月前

Single arm cable lat row has been a GREAT addition to my back days Always good to hit them from a different angle than your regular pulldown Tips: - neutral grip - think about driving elbow into hips, but do NOT bring elbow past and behind your back - keep the shoulder of the arm you're working down, and as far from your ear as you can - good stretch at front - go LIGHT on these - really find the lats here

Single arm cable lat row has been a GREAT addition to my back days Always good to hit them from a different angle than your regular pulldown Tips: - neutral grip - think about driving elbow into hips, but do NOT bring elbow past and behind your back - keep the shoulder of the arm you're working down, and as far from your ear as you can - good stretch at front - go LIGHT on these - really find the lats here

MM

57,009 次观看 • 8 个月前

Once you have the proper hip internal rotation it is time to start using it. Stagger your foot for each respective side. Slow, short swings, feel your hips internally rotate. You will feel like your chest is staying down a bit through it. Important that you don't try and create speed with your upper body.

Once you have the proper hip internal rotation it is time to start using it. Stagger your foot for each respective side. Slow, short swings, feel your hips internally rotate. You will feel like your chest is staying down a bit through it. Important that you don't try and create speed with your upper body.

Drake Smith

50,203 次观看 • 2 个月前

SOMEONE BUILT A TERMINAL TORRENT CLIENT THAT SEARCHES EVERY TRUSTED SOURCE AT ONCE AND DOWNLOADS STRAIGHT TO DISK finding a torrent in 2026 is miserable fake download buttons, popups that spawn three more tabs, and half the results are dead with zero seeders. so he built the opposite of all that: > type one query and it hits a curated set of trackers all at once > results stream back tagged with source, size and seeders as fast as each site answers > arrow to the one you want, press d, and it lands on your drive > if one source is down it just skips it and keeps searching the rest > downloads run in the background and pick up where they left off if you quit mid transfer the whole thing is one command. npx and youre running, all you need is node, no browser, no setup, nothing leaves your machine except the request itself. its called torlink, open source and mit. this is the kind of clean terminal tool that does one annoying thing perfectly

SOMEONE BUILT A TERMINAL TORRENT CLIENT THAT SEARCHES EVERY TRUSTED SOURCE AT ONCE AND DOWNLOADS STRAIGHT TO DISK finding a torrent in 2026 is miserable fake download buttons, popups that spawn three more tabs, and half the results are dead with zero seeders. so he built the opposite of all that: > type one query and it hits a curated set of trackers all at once > results stream back tagged with source, size and seeders as fast as each site answers > arrow to the one you want, press d, and it lands on your drive > if one source is down it just skips it and keeps searching the rest > downloads run in the background and pick up where they left off if you quit mid transfer the whole thing is one command. npx and youre running, all you need is node, no browser, no setup, nothing leaves your machine except the request itself. its called torlink, open source and mit. this is the kind of clean terminal tool that does one annoying thing perfectly

Om Patel

363,056 次观看 • 2 个月前

“It’s not that you can’t do deep squats because you’re old… it’s that you’re old because you don’t do deep squats.” 🤔 Can you hold a deep squat for 3 minutes? It’s easy when you’re young and limber… not so much when you’re over 40 with a collection of nagging injuries. And it’s extra hard if you’re tall like me. It’s called the anti-aging exercise for a reason—deep squats simultaneously build strength and range of motion in the feet, ankles, knees, hips, and back. If there’s one exercise you should every day this is it. (1/2)

“It’s not that you can’t do deep squats because you’re old… it’s that you’re old because you don’t do deep squats.” 🤔 Can you hold a deep squat for 3 minutes? It’s easy when you’re young and limber… not so much when you’re over 40 with a collection of nagging injuries. And it’s extra hard if you’re tall like me. It’s called the anti-aging exercise for a reason—deep squats simultaneously build strength and range of motion in the feet, ankles, knees, hips, and back. If there’s one exercise you should every day this is it. (1/2)

Kevin Dahlstrom

677,257 次观看 • 1 年前

I sesame to god if one more person sees me in this costume and says “so how is the tail attached 🤪 My asshole. Is that what you want me to say? You want me to say it’s in my asshole. You want me to say that my asshole is somehow at the base of my spine and it’s in there.

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I sesame to god if one more person sees me in this costume and says “so how is the tail attached 🤪 My asshole. Is that what you want me to say? You want me to say it’s in my asshole. You want me to say that my asshole is somehow at the base of my spine and it’s in there.

She-Rage, Princess of Pain

86,779 次观看 • 1 年前

Starting your leg workout with leg curls is a great idea. Research suggests it may help better activate the hamstrings. If you're choosing between seated and lying leg curls, it seems the seated version has a slight edge for muscle growth because it trains the hamstrings at a longer muscle length. That said, both variations work well—pick the one you enjoy most or simply alternate between them. And if you're staring at “motivational pictures” like the ones in front of my machine... your competitive spirit is guaranteed to kick in 😅💪

Starting your leg workout with leg curls is a great idea. Research suggests it may help better activate the hamstrings. If you're choosing between seated and lying leg curls, it seems the seated version has a slight edge for muscle growth because it trains the hamstrings at a longer muscle length. That said, both variations work well—pick the one you enjoy most or simply alternate between them. And if you're staring at “motivational pictures” like the ones in front of my machine... your competitive spirit is guaranteed to kick in 😅💪

Nataliya Kuznetsova

19,585 次观看 • 2 个月前

Did you know? Your calf has a muscle that helps pump blood back to your heart. It’s called the soleus, and it’s part of your peripheral heart. When it contracts, it squeezes the deep veins in your calf and pushes blood up against gravity. Valves stop it falling back. But if you sit still all day, this pump sits idle while blood pools in your legs. Mind you, standing calf raises won't fully challenge it. With the knee straight, the gastrocnemius (the muscle on the surface) is free to share the load, because it crosses the knee. So the soleus always gets help and never works at its limit. But if you bend the knee, that flips. A bent knee shortens the gastrocnemius until it goes slack and can barely produce force. Also called ‘active insufficiency’ in exercise science, where a two-joint muscle, shortened at one end, drops out of the movement. So the gastroc switches off, and the soleus, which only crosses the ankle, has to carry the whole thing on its own. That's why the best way to hit it is a bent knee: seated calf raises, or this deep squat version. It’s nearly 80% slow-twitch, so it loves volume and barely fatigues. Sustained work here has even been shown to improve blood sugar control for hours. Train it deep, slow, and often.

Did you know? Your calf has a muscle that helps pump blood back to your heart. It’s called the soleus, and it’s part of your peripheral heart. When it contracts, it squeezes the deep veins in your calf and pushes blood up against gravity. Valves stop it falling back. But if you sit still all day, this pump sits idle while blood pools in your legs. Mind you, standing calf raises won't fully challenge it. With the knee straight, the gastrocnemius (the muscle on the surface) is free to share the load, because it crosses the knee. So the soleus always gets help and never works at its limit. But if you bend the knee, that flips. A bent knee shortens the gastrocnemius until it goes slack and can barely produce force. Also called ‘active insufficiency’ in exercise science, where a two-joint muscle, shortened at one end, drops out of the movement. So the gastroc switches off, and the soleus, which only crosses the ankle, has to carry the whole thing on its own. That's why the best way to hit it is a bent knee: seated calf raises, or this deep squat version. It’s nearly 80% slow-twitch, so it loves volume and barely fatigues. Sustained work here has even been shown to improve blood sugar control for hours. Train it deep, slow, and often.

Dr Neha Chawla || FreeGym

79,042 次观看 • 2 个月前

Spice up your stretching routine by adding the Scorpion stretch to it! One minute in this position a day helps to: ✔️ relieve lower back pain ✔️ alleviate the tension in hips and quads ✔️ increase spinal flexibility ✔️ improve posture Save to try later!👇

Spice up your stretching routine by adding the Scorpion stretch to it! One minute in this position a day helps to: ✔️ relieve lower back pain ✔️ alleviate the tension in hips and quads ✔️ increase spinal flexibility ✔️ improve posture Save to try later!👇

BetterMe: Health Coaching

16,200 次观看 • 3 年前

ur hips don’t just need to be “stretched.” They need to rotate, stabilize, and produce force under control. This routine uses band resistance and controlled hip rotation in different positions, including quadruped and lying variations. That’s useful because hip mobility isn’t only about how far you can move. It’s about whether you can control that range without your pelvis constantly compensating. A bigger range you can control is far more valuable than simply forcing a deeper stretch.

ur hips don’t just need to be “stretched.” They need to rotate, stabilize, and produce force under control. This routine uses band resistance and controlled hip rotation in different positions, including quadruped and lying variations. That’s useful because hip mobility isn’t only about how far you can move. It’s about whether you can control that range without your pelvis constantly compensating. A bigger range you can control is far more valuable than simply forcing a deeper stretch.

Posture University

39,929 次观看 • 9 天前

This might be one of the most under-trained muscles in your whole lower leg. It's called the tibialis anterior, it runs down the front of your shin, and its main job is to lift the front of your foot up when you walk. At the lowest point of your step, your toes may only clear the floor by about a centimetre. Also called, minimum toe clearance in gait studies. This muscle is a big part of what keeps your toes off the ground. So when it gets weak, especially with age, your toes can scuff the floor and you trip more easily. That slow, foot-dragging walk you see in a lot of older people often comes down to weak shins. It's also what helps lower your foot down gently after your heel lands, instead of letting it slap flat. And because most people train their calves far more than the front of the leg, that imbalance can contribute to shin splints. A go-to for runners Also shows up in knee rehab Try this wall-supported version. You can do it anywhere.

This might be one of the most under-trained muscles in your whole lower leg. It's called the tibialis anterior, it runs down the front of your shin, and its main job is to lift the front of your foot up when you walk. At the lowest point of your step, your toes may only clear the floor by about a centimetre. Also called, minimum toe clearance in gait studies. This muscle is a big part of what keeps your toes off the ground. So when it gets weak, especially with age, your toes can scuff the floor and you trip more easily. That slow, foot-dragging walk you see in a lot of older people often comes down to weak shins. It's also what helps lower your foot down gently after your heel lands, instead of letting it slap flat. And because most people train their calves far more than the front of the leg, that imbalance can contribute to shin splints. A go-to for runners Also shows up in knee rehab Try this wall-supported version. You can do it anywhere.

Dr Neha Chawla || FreeGym

31,450 次观看 • 2 个月前

As a father of two girls that are all grown up, this really hits home. This entire exchange is priceless and I sure would love to go back in time. …if only for a day.

As a father of two girls that are all grown up, this really hits home. This entire exchange is priceless and I sure would love to go back in time. …if only for a day.

Dweller

549,920 次观看 • 4 天前

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture

Kristie Leong M.D.

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🏹️ POV of an arrow: the cliffside view hits you all at once. Strap the Osmo 360 onto a bow, let it fly, and suddenly the ocean’s deep blue and the open road below are all captured in native 8K. Every angle, one insane shot. 🎬: optiquevideo

🏹️ POV of an arrow: the cliffside view hits you all at once. Strap the Osmo 360 onto a bow, let it fly, and suddenly the ocean’s deep blue and the open road below are all captured in native 8K. Every angle, one insane shot. 🎬: optiquevideo

DJI

64,034 次观看 • 10 个月前

It doesn’t matter what material you build your house from, when a fire, fueled by high winds hits, it’s not being saved. This is from a “small” recent fire in Gatlinburg area that got close to a house I owned. Took out quite a few homes. The wind just carries the sparks everywhere and often the fires start at the roof level (not the ground or side of the house). Once the roof area is hit, it’s all over. The fire will burn the house from the inside out. And it doesn’t matter if it’s a metal roof…think of all the wood components that metal roof attaches to and the eaves, soffits, etc. Just one spark can start a fire. When the wind is blowing at 60-80 mph gusts, you’re getting millions of sparks. The fires also get into the tree tops (especially of pine) and then balls of fire can also start raining down in clumps onto houses below as well. ICF, poured walls, concrete block….all irrelevant when you have a massive fire coming your way.

It doesn’t matter what material you build your house from, when a fire, fueled by high winds hits, it’s not being saved. This is from a “small” recent fire in Gatlinburg area that got close to a house I owned. Took out quite a few homes. The wind just carries the sparks everywhere and often the fires start at the roof level (not the ground or side of the house). Once the roof area is hit, it’s all over. The fire will burn the house from the inside out. And it doesn’t matter if it’s a metal roof…think of all the wood components that metal roof attaches to and the eaves, soffits, etc. Just one spark can start a fire. When the wind is blowing at 60-80 mph gusts, you’re getting millions of sparks. The fires also get into the tree tops (especially of pine) and then balls of fire can also start raining down in clumps onto houses below as well. ICF, poured walls, concrete block….all irrelevant when you have a massive fire coming your way.

BowTiedBroke

34,367 次观看 • 1 个月前

#keonho speech for best new artist award I feel like the Rookie of the Year award hits different, because it’s something you only get once in your whole life. I just really want to thank all our COREs for supporting me and for making it possible for me to receive this.

#keonho speech for best new artist award I feel like the Rookie of the Year award hits different, because it’s something you only get once in your whole life. I just really want to thank all our COREs for supporting me and for making it possible for me to receive this.

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Blocking traffic doesn’t help your cause at all. If you want to protest, do it legally and in the right place. We are a country of law and order.

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