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If your hips are feeling stuck and static stretching only provides temporary relief, try this out! 👇 Bench-supported loaded pigeon stretch 🧘 ❌ Avoid forcing range through discomfort that is more than a stretch Try this after a day of sitting or before your next workout 💪

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16,794 Aufrufe • vor 12 Tagen •via X (Twitter)

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💪 One stretch for all aches ✔️ Lower back — try this ✔️ Back ache — try this ✔️ Sciatic pain — try this ✔️ Tight knees or hips — try this Great before workouts or after a long day 🙌

💪 One stretch for all aches ✔️ Lower back — try this ✔️ Back ache — try this ✔️ Sciatic pain — try this ✔️ Tight knees or hips — try this Great before workouts or after a long day 🙌

Goal Loaded

111,745 Aufrufe • vor 7 Monaten

Most people with tight upper traps try to stretch or roll them out for relief, but that only provides a temporary fix. Here’s what you need to know to fix the problem at its underlying cause 👇

Most people with tight upper traps try to stretch or roll them out for relief, but that only provides a temporary fix. Here’s what you need to know to fix the problem at its underlying cause 👇

Conor Harris

46,619 Aufrufe • vor 4 Monaten

Most people with tight Upper Traps try to fix them by stretching or rolling them out. This often leads to only temporary relief for a few minutes. Instead, try this fix that addresses why they’re tight in the first place 👇

Most people with tight Upper Traps try to fix them by stretching or rolling them out. This often leads to only temporary relief for a few minutes. Instead, try this fix that addresses why they’re tight in the first place 👇

Conor Harris

62,863 Aufrufe • vor 9 Monaten

Possibly one of my favorite workouts to grow your glutes. This exercise really allows you to have a nice slow controlled negative movement and personally I feel the stretch more than many other leg machines. Incorporate this workout for your next leg day if your gym has a similar machine 🤝🏼 #legs #workout

Possibly one of my favorite workouts to grow your glutes. This exercise really allows you to have a nice slow controlled negative movement and personally I feel the stretch more than many other leg machines. Incorporate this workout for your next leg day if your gym has a similar machine 🤝🏼 #legs #workout

NurseSlinger

264,004 Aufrufe • vor 9 Monaten

Great stretch for people who sit at desks. It's called the Double band lat stretch. Loop 2 resistance bands (or towels) over a pull-up bar or fixed anchor above shoulder height. Grab both ends, hinge forward, and let your arms extend straight out in front of you. From here, slowly rotate side to side, feeling the stretch deepen through your lats and hips with each turn. Do this for 30 seconds to 60 seconds total. Your lats get chronically tight from sitting, and tight lats pull your shoulders forward, creating that rounded hunchback posture. This stretch opens them up and releases your hips at the same time. Do it daily and your body will thank you.

Great stretch for people who sit at desks. It's called the Double band lat stretch. Loop 2 resistance bands (or towels) over a pull-up bar or fixed anchor above shoulder height. Grab both ends, hinge forward, and let your arms extend straight out in front of you. From here, slowly rotate side to side, feeling the stretch deepen through your lats and hips with each turn. Do this for 30 seconds to 60 seconds total. Your lats get chronically tight from sitting, and tight lats pull your shoulders forward, creating that rounded hunchback posture. This stretch opens them up and releases your hips at the same time. Do it daily and your body will thank you.

Dan Go

57,360 Aufrufe • vor 4 Monaten

C-Skip tutorial! ✨ Running season is in full swing and the c-skip is one of my favorite dynamic movements that helps with coordination and stretching! 🙌 How is your c-skip? 🙈 Let me know if you include it in your warm up! If not, give it a try before your next workout and share this with someone that wants to be a better runner! 🫶 Have an amazing week! 💪

C-Skip tutorial! ✨ Running season is in full swing and the c-skip is one of my favorite dynamic movements that helps with coordination and stretching! 🙌 How is your c-skip? 🙈 Let me know if you include it in your warm up! If not, give it a try before your next workout and share this with someone that wants to be a better runner! 🫶 Have an amazing week! 💪

Chari Hawkins

18,533 Aufrufe • vor 1 Jahr

If you want to improve your posture, this is a fantastic exercise that addresses the underlying problems at both the shoulders and hips.✅ Try this today 👇👇

If you want to improve your posture, this is a fantastic exercise that addresses the underlying problems at both the shoulders and hips.✅ Try this today 👇👇

Wellness Xplorer

56,446 Aufrufe • vor 7 Monaten

The first time I saw this exercise, my reaction was: there’s NO way that’s safe. Eventually I came back to it and tried it. No pain. Deep pec stretch, perfectly targeted in the muscle belly. Tested with a few more guys - even tighter wound guys who have had shoulder issues in the past. No pain. Deep pec stretch. Looser arm spiral after a set. Out of an abundance of caution, I came up with some regressions. Incline the bench and start from your knees. This is an advanced movement, but it is a loaded stretch that trains strength through length. If your shoulders don’t feel better after a set, stop. However, I’ve come to prefer this over regular isometric pushups if the goal is to build end range strength or mobility in retraction/horizontal abduction. Have you tried this? Any negative experiences? Would love to hear your thoughts.

The first time I saw this exercise, my reaction was: there’s NO way that’s safe. Eventually I came back to it and tried it. No pain. Deep pec stretch, perfectly targeted in the muscle belly. Tested with a few more guys - even tighter wound guys who have had shoulder issues in the past. No pain. Deep pec stretch. Looser arm spiral after a set. Out of an abundance of caution, I came up with some regressions. Incline the bench and start from your knees. This is an advanced movement, but it is a loaded stretch that trains strength through length. If your shoulders don’t feel better after a set, stop. However, I’ve come to prefer this over regular isometric pushups if the goal is to build end range strength or mobility in retraction/horizontal abduction. Have you tried this? Any negative experiences? Would love to hear your thoughts.

Ben Brewster

568,630 Aufrufe • vor 6 Monaten

Leg day is the best day! 🦵📣 The famous Leg Workout from Carrie Underwood is a super spicy burn, so we’ve added a new 10-minute Guided Workout with more beginner-friendly modifications and low-impact options led by @eveoverlandfitness. Tag your workout buddy you want to try this new session with or try the workout for yourself! 👇

Leg day is the best day! 🦵📣 The famous Leg Workout from Carrie Underwood is a super spicy burn, so we’ve added a new 10-minute Guided Workout with more beginner-friendly modifications and low-impact options led by @eveoverlandfitness. Tag your workout buddy you want to try this new session with or try the workout for yourself! 👇

HiNote

29,748 Aufrufe • vor 1 Jahr

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

962,371 Aufrufe • vor 2 Jahren

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

218,846 Aufrufe • vor 5 Monaten

This stretch changed my life: It's called the Couch Stretch and it should be mandatory for people who sit at desks. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. When you sit for long periods, your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch changed my life: It's called the Couch Stretch and it should be mandatory for people who sit at desks. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. When you sit for long periods, your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

851,250 Aufrufe • vor 19 Tagen

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.

Alex Bernier

413,057 Aufrufe • vor 2 Jahren

Confused if that outfit in your ⁦Myntra⁩ cart will look good on you? This End of Reason Sale, turn your WhatsApp into a trial room. Try before you buy and max out on your style. Try for yourself:

Confused if that outfit in your ⁦Myntra⁩ cart will look good on you? This End of Reason Sale, turn your WhatsApp into a trial room. Try before you buy and max out on your style. Try for yourself:

Myntra

10,588 Aufrufe • vor 2 Monaten

Opening doors for out of contract players. PFA Scotland's Talent Showcase is more than just a game. It's a chance to earn your next contract and explore pathways that stretch beyond football. A big thank you to everyone who supported this year's event at Broadwood Stadium - hear from our Player Relations Officer, Craig Beattie, about the impact of the Talent Showcase. Craig Beattie | #PFAScotland

Opening doors for out of contract players. PFA Scotland's Talent Showcase is more than just a game. It's a chance to earn your next contract and explore pathways that stretch beyond football. A big thank you to everyone who supported this year's event at Broadwood Stadium - hear from our Player Relations Officer, Craig Beattie, about the impact of the Talent Showcase. Craig Beattie | #PFAScotland

PFA Scotland

14,319 Aufrufe • vor 1 Jahr

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Dev Fitness Expert

11,047 Aufrufe • vor 1 Jahr

Dorsiflexion for the WIN! ⚡💪 This simple tip will help you run faster & avoid injury! 😏 It doesn't matter if you're a sprinter or a long-distance runner, this tip is for YOU! Give dorsiflexion a try on your next run and tell me if you notice a difference! Have a great weekend dorsiflexing!! Bonus points if you use "dorsiflexion" in a sentence this weekend! 😂 😘

Dorsiflexion for the WIN! ⚡💪 This simple tip will help you run faster & avoid injury! 😏 It doesn't matter if you're a sprinter or a long-distance runner, this tip is for YOU! Give dorsiflexion a try on your next run and tell me if you notice a difference! Have a great weekend dorsiflexing!! Bonus points if you use "dorsiflexion" in a sentence this weekend! 😂 😘

Chari Hawkins

10,532 Aufrufe • vor 1 Jahr

This is called a Barbell Complex. It is 5 reps of 5 exercises 5 times. It takes less than 15 minutes to do and it’s a great workout for your entire body. When you are in a rush, give it a try !

This is called a Barbell Complex. It is 5 reps of 5 exercises 5 times. It takes less than 15 minutes to do and it’s a great workout for your entire body. When you are in a rush, give it a try !

Georges St-Pierre

3,045,338 Aufrufe • vor 1 Jahr

Sam Parr is a serial entrepreneur whose companies make over $10M/year, says his morning workout is absolutely non-negotiable... "I get up between 6 and 6.30 in the morning. I immediately go and get some black coffee from my Nespresso and I put a little bit of whole milk in there. And then I try to be in the gym just 20 or 30 minutes after that." "I lift weights and I lift heavy or I'm outside on a run. And my run is mostly looks like sprinting, but I always try to get a workout in or some type of exercise in on the morning." "I exercise roughly six days a week. If I'm injured or on rest days, I am always stretching. I stretch like a madman because I love to stretch."

Sam Parr is a serial entrepreneur whose companies make over $10M/year, says his morning workout is absolutely non-negotiable... "I get up between 6 and 6.30 in the morning. I immediately go and get some black coffee from my Nespresso and I put a little bit of whole milk in there. And then I try to be in the gym just 20 or 30 minutes after that." "I lift weights and I lift heavy or I'm outside on a run. And my run is mostly looks like sprinting, but I always try to get a workout in or some type of exercise in on the morning." "I exercise roughly six days a week. If I'm injured or on rest days, I am always stretching. I stretch like a madman because I love to stretch."

Starter Story

32,663 Aufrufe • vor 18 Tagen