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Mike’s Morning Low Back Mobility Routine When dealing with low back pain/stiffness, one of the best things you can do move early and often. Try some of these exercises and work through ranges that are pain-free. It's important to meet your body with where you are at each day!

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Prehab®️

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16,802 просмотров • 2 лет назад •via X (Twitter)

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If your hips lack mobility, your low back often pays the price. Fixing your mobility can take a lot of stress off your back through one of these two simple exercises, depending on your needs 👇
2:58

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

Conor Harris

122,293 просмотров • 7 месяцев назад

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.
0:47

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

Dan Go

967,419 просмотров • 3 лет назад

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.
2:32

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,067,291 просмотров • 3 лет назад

The exercise that changed my life: The low back extension. I used to deal with chronic low back pain in my 20s and 30s. Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back. I then used the back extension to strengthen the hips, glutes, and low back. Just a word of warning: Overextending your low back on this machine will make things worse. Activate from the hips and glutes and don't go past activation. 2-3 sets of 6-10 reps are enough to keep my low back strong, healthy, and pain free.
0:24

The exercise that changed my life: The low back extension. I used to deal with chronic low back pain in my 20s and 30s. Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back. I then used the back extension to strengthen the hips, glutes, and low back. Just a word of warning: Overextending your low back on this machine will make things worse. Activate from the hips and glutes and don't go past activation. 2-3 sets of 6-10 reps are enough to keep my low back strong, healthy, and pain free.

Dan Go

675,325 просмотров • 2 месяцев назад

If you sit 7–8 hours a day and already deal with chronic low back pain, Back extensions exercise should be non- negotiable part of your workout. Here’s why 1) Lowers risk of lower-back pain and injury
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If you sit 7–8 hours a day and already deal with chronic low back pain, Back extensions exercise should be non- negotiable part of your workout. Here’s why 1) Lowers risk of lower-back pain and injury

Dr.Sayajirao Gaikwad

67,929 просмотров • 1 месяц назад

Are your hip flexors always tight? Hips popping every time you move? Low back sore after lifts? Before you stretch again… try this 👀 Sometimes the issue isn’t “tight” hip flexors — it’s how your body is positioning and stabilizing. Save this so you don’t forget it & send it to someone struggling with tight hips, low back pain, or posture.
1:04

Are your hip flexors always tight? Hips popping every time you move? Low back sore after lifts? Before you stretch again… try this 👀 Sometimes the issue isn’t “tight” hip flexors — it’s how your body is positioning and stabilizing. Save this so you don’t forget it & send it to someone struggling with tight hips, low back pain, or posture.

Posture University

71,404 просмотров • 11 дней назад

This 4 minute lower back drill will change your life. It's estimated that 80% of people in the western world will experience back problems. The causes of low back pain can be multifactorial but a good number of them are due to having a weak core and a weak set of glutes. Let's fix that. This 4 minute drill was designed to strengthen the core and glutes in a safe way. It involves the McGill Big 3 and the body weight hip thrust. If you suffer from low back pain do these on a daily basis. You might change your life as a result.
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This 4 minute lower back drill will change your life. It's estimated that 80% of people in the western world will experience back problems. The causes of low back pain can be multifactorial but a good number of them are due to having a weak core and a weak set of glutes. Let's fix that. This 4 minute drill was designed to strengthen the core and glutes in a safe way. It involves the McGill Big 3 and the body weight hip thrust. If you suffer from low back pain do these on a daily basis. You might change your life as a result.

Dan Go

3,151,688 просмотров • 3 лет назад

Here is an EXCELLENT video on 45° Extensions This video shows how to adjust and execute to change the bias of the movement It is from Evan Holmes Remember: These are one of THE BEST Glutes/Hams/Low Back exercises you can do Highly Effective + Low Risk
0:47

Here is an EXCELLENT video on 45° Extensions This video shows how to adjust and execute to change the bias of the movement It is from Evan Holmes Remember: These are one of THE BEST Glutes/Hams/Low Back exercises you can do Highly Effective + Low Risk

Dean Turner

187,026 просмотров • 3 месяцев назад

At age 16, I had a herniated disc and terrible back pain. The advice they give you to "rest" just leaves your back pain worse and you stuck on pain meds. But now in my 30s, I'm pain free. Here are my top 5 exercises to fix back pain: 1. 45 Degree Back Extensions
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At age 16, I had a herniated disc and terrible back pain. The advice they give you to "rest" just leaves your back pain worse and you stuck on pain meds. But now in my 30s, I'm pain free. Here are my top 5 exercises to fix back pain: 1. 45 Degree Back Extensions

Chace Chambers

612,456 просмотров • 5 месяцев назад

Most people with SI Joint pain get triggered or flared up when they have to move through rotation. This is because of a common compensation that is occurring at the low back to make up for a lack of mobility elsewhere. Here’s what you need to know to fix it 👇
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Most people with SI Joint pain get triggered or flared up when they have to move through rotation. This is because of a common compensation that is occurring at the low back to make up for a lack of mobility elsewhere. Here’s what you need to know to fix it 👇

Conor Harris

43,048 просмотров • 5 месяцев назад

Are your inner thighs tight? Do your knees stick up when you try to stretch? That's the sign of a deeper problem. It means they are not able to move correctly and normally. Out of balance. When the hips don't move correctly the stress gets shifted to the lower back and knees. Now the lower back is doing double duty- the work it needed to do, and some of what the hips needed to do too, and the knees get strained. That leads to breakdown, pain, tightness, and bigger problems like disc herniations and stenosis and sciatica. Try these 3 things to start fixing it.
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Are your inner thighs tight? Do your knees stick up when you try to stretch? That's the sign of a deeper problem. It means they are not able to move correctly and normally. Out of balance. When the hips don't move correctly the stress gets shifted to the lower back and knees. Now the lower back is doing double duty- the work it needed to do, and some of what the hips needed to do too, and the knees get strained. That leads to breakdown, pain, tightness, and bigger problems like disc herniations and stenosis and sciatica. Try these 3 things to start fixing it.

Mobility Exercises | Pain Relief Workouts

51,396 просмотров • 8 дней назад

If you have pain in the front of your shoulder, it could be due to stiffness in the back of your shoulder, placing more stress on the front. Try improving your posterior cuff mobility with this exercise👇
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If you have pain in the front of your shoulder, it could be due to stiffness in the back of your shoulder, placing more stress on the front. Try improving your posterior cuff mobility with this exercise👇

Prehab®️

11,616 просмотров • 1 год назад

Try these 4 hip mobility exercises, each with beginner and advanced options to suit your level 🔥 💪Healthy hips are the foundation for a strong lower back. Take care of them!👇
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Try these 4 hip mobility exercises, each with beginner and advanced options to suit your level 🔥 💪Healthy hips are the foundation for a strong lower back. Take care of them!👇

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

105,428 просмотров • 1 год назад

If you get low back pain, chances are you’ve been told or given the impression that you need to stretch your hamstrings. But more often than not, the hamstrings are the scapegoat for other, deeper muscles on the back side of your hips. Here’s what you need to know 👇
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If you get low back pain, chances are you’ve been told or given the impression that you need to stretch your hamstrings. But more often than not, the hamstrings are the scapegoat for other, deeper muscles on the back side of your hips. Here’s what you need to know 👇

Conor Harris

43,719 просмотров • 6 месяцев назад

Dr. Kevin Reese: Despite decades of programming to blindly trust doctors, "one day you wake up at 40 years old all messed up". "And that's when they hit you with: It's genetics... Here's a pill." "You know what genetics is? Your eye colour, your hair colour, how tall you are, the structure of your body, the size of your foot." "Waking up at 40 years old with fibromyalgia is not genetic. Waking up at 40 years old with chronic migraines, or waking up at 60 years old with horrible back pain—that is not genetic." "That is your body breaking down because you are doing the wrong things."
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Dr. Kevin Reese: Despite decades of programming to blindly trust doctors, "one day you wake up at 40 years old all messed up". "And that's when they hit you with: It's genetics... Here's a pill." "You know what genetics is? Your eye colour, your hair colour, how tall you are, the structure of your body, the size of your foot." "Waking up at 40 years old with fibromyalgia is not genetic. Waking up at 40 years old with chronic migraines, or waking up at 60 years old with horrible back pain—that is not genetic." "That is your body breaking down because you are doing the wrong things."

Wide Awake Media

24,825 просмотров • 1 год назад

Sitting on the ground more is one of the simplest things you can do for long-term mobility. It sounds almost too basic, but getting down to the floor and back up is a real marker of independence. If you lose that ability, a lot of everyday function starts to go with it. Sit with your legs straight out. Sit cross-legged. Kneel. Shift around. These positions gently restore hip rotation, ankle mobility, and the ability to move your body in and out of different shapes. This kind of low-level, daily movement practice helps maintain better joint mechanics, and according to Kelly Starrett, it might be one reason why "floor cultures" such as those in Asia often preserve mobility longer and have fewer problems related to stiffness and loss of function. From the latest episode of the FoundMyFitness podcast.
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Sitting on the ground more is one of the simplest things you can do for long-term mobility. It sounds almost too basic, but getting down to the floor and back up is a real marker of independence. If you lose that ability, a lot of everyday function starts to go with it. Sit with your legs straight out. Sit cross-legged. Kneel. Shift around. These positions gently restore hip rotation, ankle mobility, and the ability to move your body in and out of different shapes. This kind of low-level, daily movement practice helps maintain better joint mechanics, and according to Kelly Starrett, it might be one reason why "floor cultures" such as those in Asia often preserve mobility longer and have fewer problems related to stiffness and loss of function. From the latest episode of the FoundMyFitness podcast.

Dr. Rhonda Patrick

153,432 просмотров • 3 месяцев назад

Avoid Hernias & Sciatica: 3 Simple Exercises for a Healthy Lower Back!💯 Do you know that improper lifting can lead to hernias, sciatica, and leg Pain? If you often experience aching or discomfort, try these 3 simple exercises to:💯👇👇 ✅ Loosen tight lower back muscles & ligaments ✅ Stretch the lumbar region ✅ Relieve compression & pain💯
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Avoid Hernias & Sciatica: 3 Simple Exercises for a Healthy Lower Back!💯 Do you know that improper lifting can lead to hernias, sciatica, and leg Pain? If you often experience aching or discomfort, try these 3 simple exercises to:💯👇👇 ✅ Loosen tight lower back muscles & ligaments ✅ Stretch the lumbar region ✅ Relieve compression & pain💯

Cardio Arena

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🇯🇵 A Japanese doctor swears with these exercises you can get instant relief from back pain. Just lay down and let gravity do the rest!
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🇯🇵 A Japanese doctor swears with these exercises you can get instant relief from back pain. Just lay down and let gravity do the rest!

Mario Nawfal

233,350 просмотров • 17 дней назад