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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,...

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Cardio Arena

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279,026 görüntüleme • 10 ay önce •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.
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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.

Mobility Exercises | Pain Relief Workouts

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What if your lower back is compensating for movement your ankles aren't allowing? Your ankles play a bigger role in whole-body movement than most people realize. These drills focus on ankle mobility, foot mechanics, toe movement, and controlled loading. Don't just strengthen where you feel discomfort. Explore how the entire movement chain works. Sometimes, the missing piece is much further down the body.
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What if your lower back is compensating for movement your ankles aren't allowing? Your ankles play a bigger role in whole-body movement than most people realize. These drills focus on ankle mobility, foot mechanics, toe movement, and controlled loading. Don't just strengthen where you feel discomfort. Explore how the entire movement chain works. Sometimes, the missing piece is much further down the body.

Posture University

24,731 görüntüleme • 11 gün önce

If you can comfortably hold a deep squat (Malasana) for 2 minutes, your hips, ankles, spine and future self will thank you. One of the most underrated mobility exercises for healthy aging. Here are 7 reasons why 1) Restores hip mobility
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If you can comfortably hold a deep squat (Malasana) for 2 minutes, your hips, ankles, spine and future self will thank you. One of the most underrated mobility exercises for healthy aging. Here are 7 reasons why 1) Restores hip mobility

Dr.Sayajirao Gaikwad

2,003,013 görüntüleme • 4 ay önce

The deep squat is a natural resting posture — it helps keep the hips mobile, ankles flexible, and spine healthy. Want to learn more and make mobility part of your daily routine? Start with my programs.
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The deep squat is a natural resting posture — it helps keep the hips mobile, ankles flexible, and spine healthy. Want to learn more and make mobility part of your daily routine? Start with my programs.

Gym Fiesta

130,588 görüntüleme • 5 ay önce

Why You Should Do The Child Pose: - Calms the Mind - Aids in Digestion - Opens Up the Hips - Strengthens the Knees - Boosts Blood Circulation - Relieves Tension in the Lower Back - Releases Fatigue and Energizes the Body - Stretches the Ankles, Shoulders, and Front Thighs
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Why You Should Do The Child Pose: - Calms the Mind - Aids in Digestion - Opens Up the Hips - Strengthens the Knees - Boosts Blood Circulation - Relieves Tension in the Lower Back - Releases Fatigue and Energizes the Body - Stretches the Ankles, Shoulders, and Front Thighs

Muscle Surge

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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 slow & controlled
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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 slow & controlled

Mackenzie Smith

115,725 görüntüleme • 6 ay önce

Stiff hips from sitting all day? 😩 It’s not the sitting itself — it’s the lack of movement. Hours in the same position tightens your hips, glutes, and hamstrings, making them feel stiff and restricted. These 4 exercises fix that by: • Improving hip mobility • Stretching tight glutes & hamstrings • Strengthening hip flexors Just a few minutes a day helps your hips move more freely and makes long sitting sessions feel way less uncomfortable. Save this & try them on your next break 👇
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Stiff hips from sitting all day? 😩 It’s not the sitting itself — it’s the lack of movement. Hours in the same position tightens your hips, glutes, and hamstrings, making them feel stiff and restricted. These 4 exercises fix that by: • Improving hip mobility • Stretching tight glutes & hamstrings • Strengthening hip flexors Just a few minutes a day helps your hips move more freely and makes long sitting sessions feel way less uncomfortable. Save this & try them on your next break 👇

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

31,133 görüntüleme • 4 ay önce

Still squatting the ski erg? This is costing you more than you think.** 🎿 One of the biggest mistakes I see from newer Hyrox athletes: turning the ski erg into a squat. Bending the knees deep on every pull might feel powerful, but it’s smashing your quads before you’ve even hit the run. The fix? Drive through your hips, not your knees. Think hinge, not squat, chest reaching down and forward, hips driving back, then snapping forward on the pull. Your legs stay fresh, your power comes from a bigger, stronger pattern, and station 1 stops being the reason station 5 falls apart. Small technique fix. Huge difference by the back half of your race. If you want this dialled in properly, not just the ski erg, every station, paced and programmed for how Hyrox actually gets raced, that’s exactly what my Hyrox Performance Programme is built for. DM the word PERFORMANCE if you’re ready to stop guessing and start training with a plan. 💪 #Hyrox #HyroxTraining #HyroxCoach #SkiErg #HyroxTechnique
0:17

Still squatting the ski erg? This is costing you more than you think.** 🎿 One of the biggest mistakes I see from newer Hyrox athletes: turning the ski erg into a squat. Bending the knees deep on every pull might feel powerful, but it’s smashing your quads before you’ve even hit the run. The fix? Drive through your hips, not your knees. Think hinge, not squat, chest reaching down and forward, hips driving back, then snapping forward on the pull. Your legs stay fresh, your power comes from a bigger, stronger pattern, and station 1 stops being the reason station 5 falls apart. Small technique fix. Huge difference by the back half of your race. If you want this dialled in properly, not just the ski erg, every station, paced and programmed for how Hyrox actually gets raced, that’s exactly what my Hyrox Performance Programme is built for. DM the word PERFORMANCE if you’re ready to stop guessing and start training with a plan. 💪 #Hyrox #HyroxTraining #HyroxCoach #SkiErg #HyroxTechnique

Sam West

145,300 görüntüleme • 3 ay önce

Your feet and ankles are the foundation of almost every movement you make. But how often do you actually train them? This routine focuses on 3 things many people overlook: Ankle mobility – Improve how your ankles move, especially when squatting and stepping. Ankle strength – Build stronger calves and better control through different ranges of motion. Toe strength – Develop foot stability and control that support balance and movement. Your feet do more than carry your body weight. They help absorb impact, maintain balance, and transfer force through your entire body. Don't just train your legs. Give your feet and ankles the attention they deserve. Strong movement starts from the ground up. 👣
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Your feet and ankles are the foundation of almost every movement you make. But how often do you actually train them? This routine focuses on 3 things many people overlook: Ankle mobility – Improve how your ankles move, especially when squatting and stepping. Ankle strength – Build stronger calves and better control through different ranges of motion. Toe strength – Develop foot stability and control that support balance and movement. Your feet do more than carry your body weight. They help absorb impact, maintain balance, and transfer force through your entire body. Don't just train your legs. Give your feet and ankles the attention they deserve. Strong movement starts from the ground up. 👣

Posture University

83,132 görüntüleme • 4 gün önce

Uneven Squat? Uneven Hips? Pinching Hips? If your squat looks uneven at the bottom, with your pelvis rotating to one side, and you notice that you lack hip internal rotation on that side, then that hip may be pinching or blocked as you go down into a squat. As a result, your pelvis rotates away to compensate and open up that hip. This leads to an uneven squat with a rotated pelvis and uneven weight distribution between your legs. Do these two stretches for 3×10 reps on both hips before you squat.
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Uneven Squat? Uneven Hips? Pinching Hips? If your squat looks uneven at the bottom, with your pelvis rotating to one side, and you notice that you lack hip internal rotation on that side, then that hip may be pinching or blocked as you go down into a squat. As a result, your pelvis rotates away to compensate and open up that hip. This leads to an uneven squat with a rotated pelvis and uneven weight distribution between your legs. Do these two stretches for 3×10 reps on both hips before you squat.

Smart Postures

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Your posture may have less to do with “standing straighter” than with how freely your shoulders can move. These movements challenge shoulder rotation and scapular control through different ranges. The key is not forcing the deepest position. It’s building comfortable control across more range. More mobility + more control = more movement options
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Your posture may have less to do with “standing straighter” than with how freely your shoulders can move. These movements challenge shoulder rotation and scapular control through different ranges. The key is not forcing the deepest position. It’s building comfortable control across more range. More mobility + more control = more movement options

Posture University

52,838 görüntüleme • 2 ay önce

A simple circle with a lot going on. Shift your weight around the edges of your feet while keeping control, then take the same movement lower. Feet, ankles, knees and hips all working together through changing angles and loads. Stick to the level you can control and gradually work your way lower. Simple movement. A lot of value. #royegold #knee #function #movement
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A simple circle with a lot going on. Shift your weight around the edges of your feet while keeping control, then take the same movement lower. Feet, ankles, knees and hips all working together through changing angles and loads. Stick to the level you can control and gradually work your way lower. Simple movement. A lot of value. #royegold #knee #function #movement

Roye Goldschmidt

35,500 görüntüleme • 2 ay önce

POV: Stiff hips and a pelvis that just won't cooperate 😖 These are 3 of my favorite stretches that I include in my daily routine to: → Open up the hips → Stretch the front of the body (hip flexors/thighs) → Reactivate the glutes and stabilize the pelvis
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POV: Stiff hips and a pelvis that just won't cooperate 😖 These are 3 of my favorite stretches that I include in my daily routine to: → Open up the hips → Stretch the front of the body (hip flexors/thighs) → Reactivate the glutes and stabilize the pelvis

Cardio Arena

44,018 görüntüleme • 3 ay önce

Your body starts at the feet 🦶 Strong calves and ankles improve circulation, posture, and stability while reducing stress on knees and hips. Train your foundation daily.
0:17

Your body starts at the feet 🦶 Strong calves and ankles improve circulation, posture, and stability while reducing stress on knees and hips. Train your foundation daily.

Cardio Arena

29,475 görüntüleme • 10 ay önce

Body rotations while standing with your own weight are a core exercise performed in a standing position that teaches the hips to rotate cleanly while keeping the pelvis relatively still. Start from a high position, with your feet approximately hip-width apart and your knees slightly bent. Then, rotate your chest and shoulders to one side, keeping your head, neck, and base of support stable. The rotation should feel like the upper body rotating over a stable lower body, rather than the entire body swaying as a single unit.
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Body rotations while standing with your own weight are a core exercise performed in a standing position that teaches the hips to rotate cleanly while keeping the pelvis relatively still. Start from a high position, with your feet approximately hip-width apart and your knees slightly bent. Then, rotate your chest and shoulders to one side, keeping your head, neck, and base of support stable. The rotation should feel like the upper body rotating over a stable lower body, rather than the entire body swaying as a single unit.

𝕊𝕡𝕣𝕚𝕟𝕥𝕖𝕣 𝕻𝕣𝕖𝕤𝕤

22,584 görüntüleme • 1 ay önce

Your stiff hips are affecting more than just your hips. Tight hips make the surrounding joints compensate your lower back works harder, your knees absorb more stress, your glutes stop pulling their weight, and your posture starts to suffer.
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Your stiff hips are affecting more than just your hips. Tight hips make the surrounding joints compensate your lower back works harder, your knees absorb more stress, your glutes stop pulling their weight, and your posture starts to suffer.

Gym Fiesta

14,635 görüntüleme • 3 ay önce

MOBILITY - Exploring some close chain set ups to challenge the shoulders involving rotation with the spine and hips. Crawl to Crab with a Reach Crawl to Tabletop Rotating Pike to Single Arm Reach Crawl to Kick Through
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MOBILITY - Exploring some close chain set ups to challenge the shoulders involving rotation with the spine and hips. Crawl to Crab with a Reach Crawl to Tabletop Rotating Pike to Single Arm Reach Crawl to Kick Through

Vernon Griffith, CSCS*D

15,190 görüntüleme • 7 ay önce