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Slow spine waves + hip release = underrated therapy 🤍 #FlowwithAdee #Mobility

Adison Briana

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14,199 次观看 • 5 个月前 •via X (Twitter)

NSFW #FlowwithAdee #Mobility

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Two simple bed routines to restore hip mobility, decompress the spine, and relax the nervous system. Do both sides and breathe slow.

Two simple bed routines to restore hip mobility, decompress the spine, and relax the nervous system. Do both sides and breathe slow.

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Hip stiffness and back tension often come from how the hips move — or don’t move — during everyday life. Simple bed-based mobility can help restore hip rotation, gently decompress the spine, and signal the nervous system to relax. Slow breathing and controlled movement matter more than intensity here.

Hip stiffness and back tension often come from how the hips move — or don’t move — during everyday life. Simple bed-based mobility can help restore hip rotation, gently decompress the spine, and signal the nervous system to relax. Slow breathing and controlled movement matter more than intensity here.

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T-SPINE MOBILITY - Dealing with tension in your back or feeling stiff. Here are two of my favorite ways to explore rotation of the spine from different hip set ups using the wall to contour around. Half Kneeling Wall Contours Single Leg Hinge T-Spine Openers

T-SPINE MOBILITY - Dealing with tension in your back or feeling stiff. Here are two of my favorite ways to explore rotation of the spine from different hip set ups using the wall to contour around. Half Kneeling Wall Contours Single Leg Hinge T-Spine Openers

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The Deep Squat Hip Rotation is one of the most underrated hip mobility exercises. However, most people don’t know how to do it properly or optimize it for themselves. Here’s what you need to know 👇

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The Copenhagen Plank is a fantastic exercise that has underrated benefits far beyond just groin strength. It’s actually a great hip mobility exercise too. Here’s what you need to know 👇

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The Copenhagen Plank is a fantastic exercise that has underrated benefits far beyond just groin strength. It’s actually a great hip mobility exercise too. Here’s what you need to know 👇

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HIP MOBILITY - Strength at Length is key and here are two strategies I will use to build on that concept. Make sure we are getting Hip Extension and NOT Lower Back Extension. Start slow with a 3-5 second tempo! Hip Flexor Rock Backs Supine Kettlebell Reaching Arcs

HIP MOBILITY - Strength at Length is key and here are two strategies I will use to build on that concept. Make sure we are getting Hip Extension and NOT Lower Back Extension. Start slow with a 3-5 second tempo! Hip Flexor Rock Backs Supine Kettlebell Reaching Arcs

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Every small twist creates a big energy shift 🌀🧘🏻‍♀️ ✅ Benefits: • Stretches hips, legs, spine & shoulders • Strengthens core, glutes & obliques • Boosts digestion & metabolism • Improves balance, focus & mobility • Releases hip tightness & opens chest #MondayMotivation

Every small twist creates a big energy shift 🌀🧘🏻‍♀️ ✅ Benefits: • Stretches hips, legs, spine & shoulders • Strengthens core, glutes & obliques • Boosts digestion & metabolism • Improves balance, focus & mobility • Releases hip tightness & opens chest #MondayMotivation

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Most people use foam rolling to release “tight” and “overactive” muscles, but there’s also another way to use it. By strategically laying and rolling on it in a way that orients your bones into certain positions, you can improve specific elements of hip mobility. Here’s what you need to know 👇

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5. How to fix APT naturally 1) Strengthen your posterior chain • Glute bridges • Romanian deadlifts • Hamstring curls • Hip thrusts 2) Stretch and release hip flexors • Couch stretch • Lunge stretch • Deep breathing into the hips 3) Strengthen your core (properly) • Dead bugs • Plank variations • Ab rollouts (slow and controlled) 4) Improve daily posture • Stand tall, ribs down, glutes engaged • Limit sitting, or use standing breaks • Train awareness. Not just muscles

5. How to fix APT naturally 1) Strengthen your posterior chain • Glute bridges • Romanian deadlifts • Hamstring curls • Hip thrusts 2) Stretch and release hip flexors • Couch stretch • Lunge stretch • Deep breathing into the hips 3) Strengthen your core (properly) • Dead bugs • Plank variations • Ab rollouts (slow and controlled) 4) Improve daily posture • Stand tall, ribs down, glutes engaged • Limit sitting, or use standing breaks • Train awareness. Not just muscles

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Tired of being slow?! Do today’s in-season speed day with us! 1. Extensive 45 degree forward pogo 2. SL extensive 45 degree forward pogo 3. Intensive frog jump 4. Intensive SL frog jump 5. Alternating lateral jumps 6. Acceleration sled push 7. Drop back sprint 8. Lateral jump to sprint 9. Med ball vertical to scoop throw 10. Double vertical jump 11. Double broad jump 12. Hip mobility

Tired of being slow?! Do today’s in-season speed day with us! 1. Extensive 45 degree forward pogo 2. SL extensive 45 degree forward pogo 3. Intensive frog jump 4. Intensive SL frog jump 5. Alternating lateral jumps 6. Acceleration sled push 7. Drop back sprint 8. Lateral jump to sprint 9. Med ball vertical to scoop throw 10. Double vertical jump 11. Double broad jump 12. Hip mobility

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106,124 次观看 • 1 年前

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.

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

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📢Sound on for the FULL experience!! You ever wake up the morning after a play session feeling a little stiff and sore? We’ve got a great flow for you… Cat/cow- gotta mobilize that spine if he tried to break your back Beast wave- imagine your spine is a slow whip Four pt shoulder- sit back and reach through…you know—that reach around… Elbow to instep- really straddle that lunge… you know how to spread those legs…slide into that space you made. Down dog to pigeon- push those hips back…throw a leg up and sit down on that… Now you’ve opened up, loosened up and stretched all those muscles you worked so hard last night! #naughtygym #mobility

📢Sound on for the FULL experience!! You ever wake up the morning after a play session feeling a little stiff and sore? We’ve got a great flow for you… Cat/cow- gotta mobilize that spine if he tried to break your back Beast wave- imagine your spine is a slow whip Four pt shoulder- sit back and reach through…you know—that reach around… Elbow to instep- really straddle that lunge… you know how to spread those legs…slide into that space you made. Down dog to pigeon- push those hips back…throw a leg up and sit down on that… Now you’ve opened up, loosened up and stretched all those muscles you worked so hard last night! #naughtygym #mobility

Naughty Gym

11,824 次观看 • 1 年前