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Most lower back stiffness isn’t weakness—it’s lost extension. Slide one leg out, press through your hands, and lift your chest to restore lumbar movement. 6–8 slow reps. Breathe. Move better. Feel the relief.

Cardio Arena

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166,866 views • 5 months ago •via X (Twitter)

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Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

Tim Roozendaal

19,915 views • 3 months ago

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Tim Roozendaal

17,546 views • 3 months ago

Here’s how to do it: •Make a tight fist under your chin •Press your head down into the fist •Open your mouth as wide as possible, show those Canine Teeth •Breathe in through your nose, out through your mouth, feel the force going all the way at down into your body •Hold this for 6 -10 slow breaths •Let your body unwind Can be done sitting or standing

Here’s how to do it: •Make a tight fist under your chin •Press your head down into the fist •Open your mouth as wide as possible, show those Canine Teeth •Breathe in through your nose, out through your mouth, feel the force going all the way at down into your body •Hold this for 6 -10 slow breaths •Let your body unwind Can be done sitting or standing

Jules Horn

336,709 views • 1 year ago

🚨 Most people stay stiff and injury-prone because they skip moves like this. Tight hamstrings and weak cores sabotage our ability to move fluidly. Plus, they contribute to back pain, poor posture, and slower recovery. The windmill toe touch flips that script. This dynamic gem stretches your hamstrings, calves, and lower back while firing up your core, obliques, and shoulders. It boosts rotational mobility, balance, and coordination, all in one move. Perfect for warming up or unlocking better movement in daily life and workouts. Better flexibility means reduced risk of strains, improved performance, and smoother functional movement. No more feeling "stuck" when you bend or twist. Try it: 1. Stand with feet wide, reach one hand to the opposite foot while rotating your torso and extending the other arm up (like a windmill). 2. Alternate sides with control. 3. Start with 8-10 reps per side. Do this movement 2-3x/week and feel the difference in how you move. What’s one mobility move that’s transformed your flexibility? 👇 #Flexibility #Mobility #Longevity

🚨 Most people stay stiff and injury-prone because they skip moves like this. Tight hamstrings and weak cores sabotage our ability to move fluidly. Plus, they contribute to back pain, poor posture, and slower recovery. The windmill toe touch flips that script. This dynamic gem stretches your hamstrings, calves, and lower back while firing up your core, obliques, and shoulders. It boosts rotational mobility, balance, and coordination, all in one move. Perfect for warming up or unlocking better movement in daily life and workouts. Better flexibility means reduced risk of strains, improved performance, and smoother functional movement. No more feeling "stuck" when you bend or twist. Try it: 1. Stand with feet wide, reach one hand to the opposite foot while rotating your torso and extending the other arm up (like a windmill). 2. Alternate sides with control. 3. Start with 8-10 reps per side. Do this movement 2-3x/week and feel the difference in how you move. What’s one mobility move that’s transformed your flexibility? 👇 #Flexibility #Mobility #Longevity

Kristie Leong M.D.

13,900 views • 1 month ago

MOTION IS LOTION - Some morning movement exploring tension and rotation in the hips and the spine. - Seated Hip Pry - Single Leg Hinge to Hip Flexor Reach - T-Spine Rotations - Hamstring to Hip Flexor Run through each for 6-8 reps for 2 sets and see how you feel. Keep Exploring

MOTION IS LOTION - Some morning movement exploring tension and rotation in the hips and the spine. - Seated Hip Pry - Single Leg Hinge to Hip Flexor Reach - T-Spine Rotations - Hamstring to Hip Flexor Run through each for 6-8 reps for 2 sets and see how you feel. Keep Exploring

Vernon Griffith, CSCS*D

54,271 views • 11 months ago

Stiff Upper Back.... Here are the 3 exercises that improve thoracic spine mobility and strengthen your upper back. Your thoracic spine is designed to move through rotation, flexion, and extension. If it becomes stiff, your neck and shoulders often have to do more of the work, which can lead to tightness and make good posture harder to maintain. Exercises like these help restore movement where your body is meant to move while strengthening the muscles that support your shoulder blades and upper back. Over time, this can help you move more comfortably, improve posture, and reduce unnecessary stress on your neck and shoulders. If you found this helpful, Repost and comment "Posture ". Comment “ Me” to get a full-body mobility program 50% off.

Stiff Upper Back.... Here are the 3 exercises that improve thoracic spine mobility and strengthen your upper back. Your thoracic spine is designed to move through rotation, flexion, and extension. If it becomes stiff, your neck and shoulders often have to do more of the work, which can lead to tightness and make good posture harder to maintain. Exercises like these help restore movement where your body is meant to move while strengthening the muscles that support your shoulder blades and upper back. Over time, this can help you move more comfortably, improve posture, and reduce unnecessary stress on your neck and shoulders. If you found this helpful, Repost and comment "Posture ". Comment “ Me” to get a full-body mobility program 50% off.

Posture University

75,960 views • 5 days ago

Want to feel real compression at impact? Post up on your lead leg. 🦵💥 This classic move creates a firm left side, allowing your hands to stay ahead and the shaft to lean forward—delivering a crisp, penetrating strike. When the lower body stabilizes, the upper body can unwind with power and precision. Plant that lead leg and let the ball sizzle off the face. 🔥

Want to feel real compression at impact? Post up on your lead leg. 🦵💥 This classic move creates a firm left side, allowing your hands to stay ahead and the shaft to lean forward—delivering a crisp, penetrating strike. When the lower body stabilizes, the upper body can unwind with power and precision. Plant that lead leg and let the ball sizzle off the face. 🔥

Classic Golf Swing

69,232 views • 1 year ago

Hump Day Humbler: You Can't Pour From An Empty Cup ☕️ It’s Wellness Wednesday, and the truth is, your strength is built in the recovery phase. After crushing those massive viral lifts on Monday and Tuesday, today is about checking in on form and making sure your mental health is as strong as your back. We are so focused on what we lift, we forget to check in on how we feel. Listen to your body and your mind today. Here is the balanced functional strength routine I hit this morning, focused on controlled movement and form: Pullups (Controlled Negative): 4 sets x Max Reps (Focus on slow descent to build stability). Pushups (Chest & Triceps Focus): 3 sets x 15 reps (Aim for clean form). Barbell Curls: 3 sets x 10 reps (Controlled tempo, no swinging). Starr-Gazers: What’s the one wellness habit you refuse to skip on a busy Wednesday?

Hump Day Humbler: You Can't Pour From An Empty Cup ☕️ It’s Wellness Wednesday, and the truth is, your strength is built in the recovery phase. After crushing those massive viral lifts on Monday and Tuesday, today is about checking in on form and making sure your mental health is as strong as your back. We are so focused on what we lift, we forget to check in on how we feel. Listen to your body and your mind today. Here is the balanced functional strength routine I hit this morning, focused on controlled movement and form: Pullups (Controlled Negative): 4 sets x Max Reps (Focus on slow descent to build stability). Pushups (Chest & Triceps Focus): 3 sets x 15 reps (Aim for clean form). Barbell Curls: 3 sets x 10 reps (Controlled tempo, no swinging). Starr-Gazers: What’s the one wellness habit you refuse to skip on a busy Wednesday?

Zachary Starr

12,440 views • 8 months ago

Line hops involve quick hops with most of the work coming from your feet and ankles. These can be used in rehab for various lower body injuries or for performance purposes. Here is an 8-level progression: 1. Double Leg in Place 2. Double Leg Forward & Backward 3. Double Leg Side to Side 4. Double Leg Figure 8 5. Single Leg In Place 6. Single Leg Forward & Backward 7. Single Leg Side to Side 8. Single Leg Figure 8

Line hops involve quick hops with most of the work coming from your feet and ankles. These can be used in rehab for various lower body injuries or for performance purposes. Here is an 8-level progression: 1. Double Leg in Place 2. Double Leg Forward & Backward 3. Double Leg Side to Side 4. Double Leg Figure 8 5. Single Leg In Place 6. Single Leg Forward & Backward 7. Single Leg Side to Side 8. Single Leg Figure 8

E3Rehab

32,321 views • 1 month ago

REM sleep, or Rapid Eye Movement sleep, is one of the deepest and most fascinating stages of the sleep cycle. It’s called REM because during this stage, your eyes move rapidly under your eyelids, even though your body stays still due to a kind of temporary paralysis called atonia—which prevents you from acting out your dreams.

REM sleep, or Rapid Eye Movement sleep, is one of the deepest and most fascinating stages of the sleep cycle. It’s called REM because during this stage, your eyes move rapidly under your eyelids, even though your body stays still due to a kind of temporary paralysis called atonia—which prevents you from acting out your dreams.

HOW THINGS WORK

141,459 views • 1 year ago

Your hips called. They want their power back. Most people sit, slump, and wonder why their back hurts. This one move rebuilds your glutes, stabilizes your core, and unlocks your energy. Take breaks throughout the day to do this simple exercise and watch your glutes become stronger in 4 to 6 weeks. #GluteBridge #FunctionalFitness

Your hips called. They want their power back. Most people sit, slump, and wonder why their back hurts. This one move rebuilds your glutes, stabilizes your core, and unlocks your energy. Take breaks throughout the day to do this simple exercise and watch your glutes become stronger in 4 to 6 weeks. #GluteBridge #FunctionalFitness

Kristie Leong M.D.

58,812 views • 3 months ago

Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

Tim Roozendaal

75,573 views • 3 months ago

Baseball moves fast. Your mind can move even faster. That’s why great players take a breath. A single deep breath can: • Slow the game down • Reset your focus • Release tension • Bring you back to the present pitch Breathing isn’t relaxation. It’s performance control. Great coaches like Texas Baseball pitching coach Max Weiner will coach their players to breathe to stay present. Great coaches help players... Breathe → Reset → Compete Learn more and LEARN HOW with my free masterclass at #Baseball #MentalPerformance #StayPresent

Baseball moves fast. Your mind can move even faster. That’s why great players take a breath. A single deep breath can: • Slow the game down • Reset your focus • Release tension • Bring you back to the present pitch Breathing isn’t relaxation. It’s performance control. Great coaches like Texas Baseball pitching coach Max Weiner will coach their players to breathe to stay present. Great coaches help players... Breathe → Reset → Compete Learn more and LEARN HOW with my free masterclass at #Baseball #MentalPerformance #StayPresent

Brian Cain

72,892 views • 5 months ago

Most runners under-load their calves. Heavy calf raises fix that. Runners usually do bodyweight single-leg raises and call it done. But your Achilles tendon takes massive load every stride. Bodyweight isn't enough stimulus to make it stronger. Heavy load is what drives the adaptation. I do these on leg day. 50kg in the hands, standing on a plate so my heels can drop below the toes. Focus points: → Full range of motion. Heels drop below the plate at the bottom, full extension at the top → Slow on the way down. (~2 seconds.) → Go bilateral when loading heavy. Single-leg has its place, but two legs lets you put real weight through the tendon → Don't rush the rep. This isn't a calf burner, it's a strength lift 3 x 8-10 reps. Train your calves in the gym so they can handle what running demands.

Most runners under-load their calves. Heavy calf raises fix that. Runners usually do bodyweight single-leg raises and call it done. But your Achilles tendon takes massive load every stride. Bodyweight isn't enough stimulus to make it stronger. Heavy load is what drives the adaptation. I do these on leg day. 50kg in the hands, standing on a plate so my heels can drop below the toes. Focus points: → Full range of motion. Heels drop below the plate at the bottom, full extension at the top → Slow on the way down. (~2 seconds.) → Go bilateral when loading heavy. Single-leg has its place, but two legs lets you put real weight through the tendon → Don't rush the rep. This isn't a calf burner, it's a strength lift 3 x 8-10 reps. Train your calves in the gym so they can handle what running demands.

Tim Roozendaal

31,153 views • 3 months ago

You are probably breathing TOO MUCH, which is affecting your longevity and looks. It probably sounds counterintuitive - more breaths = better, right? No. Today, we breathe shallow, from our mouths, into our chests at a pace that is more to our detriment than otherwise. The average person takes 18-20 breaths per minute, optimal pace being 6-10. This blows out CO2 faster than the body can produce it. Less CO2 means less oxygen reaches your cells, no matter how much air you breathe in. When you chronically overbreathe, your: → Sleep collapses → Skin dulls and ages faster → Cortisol stays elevated 24/7 → Lymph backs up and the face puffs → Lips lose tone and the seal weakens → Forward head posture sets in and the jaw retracts → Tongue drops from the palate and the maxilla narrows → Cheekbones lose support and the midface collapses inward Just from breathing incorrectly. The most ideal way to breathe is: -through your nose -funnelling the air BACKWARDS (imagine directing the air into the lower back region) -in a slowly and controlled manner This is called Back Breathing and you will instantly feel a difference. Breathe less. Live longer. Look better. ⚡️

You are probably breathing TOO MUCH, which is affecting your longevity and looks. It probably sounds counterintuitive - more breaths = better, right? No. Today, we breathe shallow, from our mouths, into our chests at a pace that is more to our detriment than otherwise. The average person takes 18-20 breaths per minute, optimal pace being 6-10. This blows out CO2 faster than the body can produce it. Less CO2 means less oxygen reaches your cells, no matter how much air you breathe in. When you chronically overbreathe, your: → Sleep collapses → Skin dulls and ages faster → Cortisol stays elevated 24/7 → Lymph backs up and the face puffs → Lips lose tone and the seal weakens → Forward head posture sets in and the jaw retracts → Tongue drops from the palate and the maxilla narrows → Cheekbones lose support and the midface collapses inward Just from breathing incorrectly. The most ideal way to breathe is: -through your nose -funnelling the air BACKWARDS (imagine directing the air into the lower back region) -in a slowly and controlled manner This is called Back Breathing and you will instantly feel a difference. Breathe less. Live longer. Look better. ⚡️

Oscar Patel

25,317 views • 2 months ago

4-7-8 breathing is one of the simplest ways to calm anxiety, lower your heart rate, and fall asleep faster. How it works: > Inhale through your nose for 4 seconds > Hold for 7 seconds > Exhale slowly for 8 seconds Benefits: - Calms your nervous system - Lowers heart rate & blood pressure - Improves focus and mental clarity Start with 4 rounds (about 2 minutes) and gradually work up to 8 rounds. Do 4 rounds daily and feel the difference in your body👍

4-7-8 breathing is one of the simplest ways to calm anxiety, lower your heart rate, and fall asleep faster. How it works: > Inhale through your nose for 4 seconds > Hold for 7 seconds > Exhale slowly for 8 seconds Benefits: - Calms your nervous system - Lowers heart rate & blood pressure - Improves focus and mental clarity Start with 4 rounds (about 2 minutes) and gradually work up to 8 rounds. Do 4 rounds daily and feel the difference in your body👍

Tehxi

16,343 views • 2 months ago

I created a dance movement sheet by using a reference image to animate every 16 panels from the reference image I provided. GPT Image 2 + See Dance 2.0 on Yapper Tutorial Below Prompt Here’s every step with the text under each heading: 1. Basic Stance Stand with your feet shoulder-width apart. Relax your knees. Keep your upper body relaxed. Get ready. 2. Step to the Right Step to the right. Move your body in the direction of the step. Keep your knees soft. Keep your gaze forward. 3. Step to the Left Step to the left. Move your body in the direction of the step. Keep your knees soft. Return to the starting position. 4. Two Steps Take two steps in sequence. Step to the right first. Then step to the left. Connect smoothly. 5. Body Wave Start the wave from your chest. Move through your ribs and hips. Finish with your lower body. Make the motion smooth like a wave. 6. Hip Sway Move your hips side to side. Shift your weight with the motion. Use your body naturally. Keep your upper body relaxed. 7. Arm Swing Swing your arms wide. Step to beat with your feet. Coordinate your arms and steps. Return your arms to center. 8. Turn Preparation Prepare for a turn in place. Cross one foot over the other. Use your core to maintain balance. Spot in the direction of the turn. 9. Right Turn Turn to the right. Keep your core engaged. Pivot on the ball of your foot. Spot forward after the turn. 10. Left Turn Turn to the left. Keep your core engaged. Pivot quickly. Keep your posture upright. 11. Jump Up Bend your knees and jump up. Reach your arms overhead. Land softly on your feet. Connect to the next move. 12. Kick Pose Kick your leg forward. Keep your supporting leg stable. Engage your core for balance. Control your landing. 13. Side Lunge Step wide to one side. Bend one knee and lower your body. Keep the other leg straight. Show the direction of your strength. 14. Freeze Pose Hit a strong pose on the beat. Freeze your body momentarily. Create a powerful shape. Show your presence. 15. Finishing Pose Finish the dance gracefully. Keep your balance. Show your confidence. End with a clean, sharp pose. 16. Whole Flow Connect from the basic stance to the finishing pose. The steps, waves, and turns flow naturally together. Express your own style.

I created a dance movement sheet by using a reference image to animate every 16 panels from the reference image I provided. GPT Image 2 + See Dance 2.0 on Yapper Tutorial Below Prompt Here’s every step with the text under each heading: 1. Basic Stance Stand with your feet shoulder-width apart. Relax your knees. Keep your upper body relaxed. Get ready. 2. Step to the Right Step to the right. Move your body in the direction of the step. Keep your knees soft. Keep your gaze forward. 3. Step to the Left Step to the left. Move your body in the direction of the step. Keep your knees soft. Return to the starting position. 4. Two Steps Take two steps in sequence. Step to the right first. Then step to the left. Connect smoothly. 5. Body Wave Start the wave from your chest. Move through your ribs and hips. Finish with your lower body. Make the motion smooth like a wave. 6. Hip Sway Move your hips side to side. Shift your weight with the motion. Use your body naturally. Keep your upper body relaxed. 7. Arm Swing Swing your arms wide. Step to beat with your feet. Coordinate your arms and steps. Return your arms to center. 8. Turn Preparation Prepare for a turn in place. Cross one foot over the other. Use your core to maintain balance. Spot in the direction of the turn. 9. Right Turn Turn to the right. Keep your core engaged. Pivot on the ball of your foot. Spot forward after the turn. 10. Left Turn Turn to the left. Keep your core engaged. Pivot quickly. Keep your posture upright. 11. Jump Up Bend your knees and jump up. Reach your arms overhead. Land softly on your feet. Connect to the next move. 12. Kick Pose Kick your leg forward. Keep your supporting leg stable. Engage your core for balance. Control your landing. 13. Side Lunge Step wide to one side. Bend one knee and lower your body. Keep the other leg straight. Show the direction of your strength. 14. Freeze Pose Hit a strong pose on the beat. Freeze your body momentarily. Create a powerful shape. Show your presence. 15. Finishing Pose Finish the dance gracefully. Keep your balance. Show your confidence. End with a clean, sharp pose. 16. Whole Flow Connect from the basic stance to the finishing pose. The steps, waves, and turns flow naturally together. Express your own style.

Sharon Riley

54,571 views • 3 months ago

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 slow & controlled

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 slow & controlled

Mackenzie Smith

115,480 views • 3 months ago

Brothers and sisters, with all the chaos unfolding in Canada and across the world right now…the division, the corruption, the endless noise and uncertainty, it’s okay to feel overwhelmed. Please take the time you need to rest and heal. Your mind, your heart, and your spirit matter. Step back from the chaos if you have to. Breathe. Go for a walk. Sit with people who lift you up. You can’t fight effectively when you’re running on empty. Recharge. Take care of yourself. We need you strong for the road ahead. 🫡👊❤️

Brothers and sisters, with all the chaos unfolding in Canada and across the world right now…the division, the corruption, the endless noise and uncertainty, it’s okay to feel overwhelmed. Please take the time you need to rest and heal. Your mind, your heart, and your spirit matter. Step back from the chaos if you have to. Breathe. Go for a walk. Sit with people who lift you up. You can’t fight effectively when you’re running on empty. Recharge. Take care of yourself. We need you strong for the road ahead. 🫡👊❤️

Kris Eriksen

13,015 views • 2 months ago