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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 görüntüleme • 3 ay önce •via X (Twitter)

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YOU are likely doing this exercise wrong! The single leg RDL is one of the best for building strong glutes & healthy hips - but most people don’t perform it correctly. Here’s how I teach it 👇🏼👇🏼
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YOU are likely doing this exercise wrong! The single leg RDL is one of the best for building strong glutes & healthy hips - but most people don’t perform it correctly. Here’s how I teach it 👇🏼👇🏼

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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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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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Don't try to turn your hips like this in the downswing! A lot of golfers try to "clear the hips", which they should do... But most do it the wrong way... Do it like this 👇 PS: If you want more videos for free that will help you improve your downswing... You can download them for free in the post below 👊
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Don't try to turn your hips like this in the downswing! A lot of golfers try to "clear the hips", which they should do... But most do it the wrong way... Do it like this 👇 PS: If you want more videos for free that will help you improve your downswing... You can download them for free in the post below 👊

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Great stretch for people who sit at desks. It's called the Child's Pose Lat Stretch. This stretches the low back, hips, and lats which all become tight after long hours of sitting. How to do it: Start by sitting on your knees with your knees slightly apart so your stomach can fit in. Lean forward and stretch your arms in front of you. Walk your hands to one side to feel the stretch in the lats. Hold for a few seconds then do the other side. Do this for 4-6 reps on each side. Your body will thank you for it.
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Great stretch for people who sit at desks. It's called the Child's Pose Lat Stretch. This stretches the low back, hips, and lats which all become tight after long hours of sitting. How to do it: Start by sitting on your knees with your knees slightly apart so your stomach can fit in. Lean forward and stretch your arms in front of you. Walk your hands to one side to feel the stretch in the lats. Hold for a few seconds then do the other side. Do this for 4-6 reps on each side. Your body will thank you for it.

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People in many Asian countries grow up sitting low to the ground, which makes their hips and ankles very flexible. This “Asian squat” can be held for minutes, helps the body relax, stretches the lower back, reduces pressure on the spine, and may even support digestion. Can you do it?
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People in many Asian countries grow up sitting low to the ground, which makes their hips and ankles very flexible. This “Asian squat” can be held for minutes, helps the body relax, stretches the lower back, reduces pressure on the spine, and may even support digestion. Can you do it?

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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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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

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If you want to create a healthy low back, do this: Bird dogs help spinal stability. McGill crunches improves core stability. Side planks strengthens the obliques and hips. Hip thrusts strengthen your glutes. Pair these with walking and your low back will thank you.
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If you want to create a healthy low back, do this: Bird dogs help spinal stability. McGill crunches improves core stability. Side planks strengthens the obliques and hips. Hip thrusts strengthen your glutes. Pair these with walking and your low back will thank you.

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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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“What are you using your certificate for ? It’s not by talking, English does not show intelligence, it’s just a language. That degree you have, to what degree is the use of your degree ? In Nigeria, we just prioritize too much wrong things” —Kokopee responded back to people asking him questions
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“What are you using your certificate for ? It’s not by talking, English does not show intelligence, it’s just a language. That degree you have, to what degree is the use of your degree ? In Nigeria, we just prioritize too much wrong things” —Kokopee responded back to people asking him questions

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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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