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This exercise fixes what too much sitting does to your hips and low back…but most people do it wrong.

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JT | Jerry Teixeira

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24,673 views • 1 month ago •via X (Twitter)

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Another great exercise for desk workers: The Tactical Frog. Opens tight hips, restores internal rotation, and decompresses the lower back from prolonged sitting. 30 to 60 seconds a day to open up your hips.
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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.
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This deadlift tip is GOLD! Many people who injure their back deadlifting don’t have a “bad back” but rather USE their back TOO MUCH. Strength is a skill & learning to use hips (rather than the back) to generate power is key!
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some black people do too fucking much— like who tf does this
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some black people do too fucking much— like who tf does this

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Do this exercise to straighten your back👇
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Do this exercise to straighten your back👇

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