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This exercise should be mandatory for people who sit at desks that exercise on a regular basis. It's called an Ankle Mob. Due to prolonged sitting & comfy shoes our ankles get tight. This sets off a chain of tightness in our bodies, which limits our performance in our...

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Dan Go

1,114,610 subscribers

2,042,657 次观看 • 2 年前 •via X (Twitter)

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10 条评论

Dan Go 的头像
Dan Go2 年前

If you liked this sign up for the High Performance Journal. I send emails every week to 150k+ readers to teach you how to get lean, strong, and energetic in a way that fits your lifestyle.

Sahil Bloom 的头像
Sahil Bloom2 年前

This was huge for preventing injury with all the running I was doing in marathon prep.

Dan Go 的头像
Dan Go2 年前

This exercise is massive for runners. The pounding on the ankles creates tightness. Gotta mobilize them to keep them healthy.

GS3 的头像
GS32 年前

Dan, I've seen you post a lot of exercises for thise of us who sit at desks for prolong periods of time. Do you happen to have these compiled in a thread?

Dan Go 的头像
Dan Go2 年前

@Alchemist__X__ Not on a thread but I do have compilations of different exercises depending on the area of the body. Might consider making one of these.

Doug Oberbeck 的头像
Doug Oberbeck2 年前

Better ankle mobility = reduced risk of knee pain when squatting. Let's go!

Dan Go 的头像
Dan Go2 年前

You know your stuff

Jeremy Singh 的头像
Jeremy Singh2 年前

Ngl I’m jealous of your ankle range of motion. Been doing this and working on my ankle mobility for years. Very slowly getting there.

Dan Go 的头像
Dan Go2 年前

I been working on mine for quite awhile. Mobility takes time.

Jeff 的头像
Jeff2 年前

Tore every tendon in my leg just by watching this.

相关视频

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY
0:35

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 次观看 • 4 个月前

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.
0:31

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

Dan Go

1,299,124 次观看 • 2 年前

This is THE elite exercise for hip mobility: (Especially if you sit at a desk all day) It’s called 90/90 It’s my all time favorite mobility drill for internal and external rotation of the hip Sit on the ground with both legs at 90° (This alone may already be a good stretch for you) Then begin to lean forward to deepen the stretch Key here is actively pressing your front knee and ankle into the ground while simultaneously raising your back ankle off the ground Hold in that active stretch for a slow 5 seconds then release That is one rep Repeat 5-10 reps each side
0:23

This is THE elite exercise for hip mobility: (Especially if you sit at a desk all day) It’s called 90/90 It’s my all time favorite mobility drill for internal and external rotation of the hip Sit on the ground with both legs at 90° (This alone may already be a good stretch for you) Then begin to lean forward to deepen the stretch Key here is actively pressing your front knee and ankle into the ground while simultaneously raising your back ankle off the ground Hold in that active stretch for a slow 5 seconds then release That is one rep Repeat 5-10 reps each side

Mackenzie Smith

147,919 次观看 • 6 个月前

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.
1:11

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

Dan Go

694,246 次观看 • 2 年前

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. These help mobilize your rotator cuffs while opening up your chest allowing you to improve your posture. Do this 6-12 reps few times a week. Your shoulders & posture will thank you.
0:31

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. These help mobilize your rotator cuffs while opening up your chest allowing you to improve your posture. Do this 6-12 reps few times a week. Your shoulders & posture will thank you.

Dan Go

331,147 次观看 • 5 个月前

Swing Getting Shorter🏌️‍♂️? This is common as golfers get older, and can be a speed killer! Here’s a simple mobility exercise you can do to keep the mobility needed for your swing ⛳️ Do this for 60 seconds a day and you will see benefits ✅
1:01

Swing Getting Shorter🏌️‍♂️? This is common as golfers get older, and can be a speed killer! Here’s a simple mobility exercise you can do to keep the mobility needed for your swing ⛳️ Do this for 60 seconds a day and you will see benefits ✅

Fit For Golf - Mike Carroll

106,123 次观看 • 7 个月前

Leg Press is the other most-commonly-done-poorly exercise I see at the gym. Here's what I do to grow the quads (leg day brought to you by Maison du Coq): - Lower the weight. Probably a lot. If you can do 10 plates/side, your form *likely* sucks - Feet LOW of platform. We want most of the bend/tension to be in the knee/quad, rather than just the hip/glute - If applicable, make your seat is leaned back - Go as far down/deep as possible. Might have to improve hip and ankle mobility to get the most out of it here. It's OK if your knees go in front of your toes. That whole thing is a myth - You can use straps to hold onto the handles, and pull like no tomorrow - CFRT, smooth and controlled on the way down, explosive and controlled on the way up Congrats. You're now one of the 0.001% of people who do this exercise well!
1:12

Leg Press is the other most-commonly-done-poorly exercise I see at the gym. Here's what I do to grow the quads (leg day brought to you by Maison du Coq): - Lower the weight. Probably a lot. If you can do 10 plates/side, your form *likely* sucks - Feet LOW of platform. We want most of the bend/tension to be in the knee/quad, rather than just the hip/glute - If applicable, make your seat is leaned back - Go as far down/deep as possible. Might have to improve hip and ankle mobility to get the most out of it here. It's OK if your knees go in front of your toes. That whole thing is a myth - You can use straps to hold onto the handles, and pull like no tomorrow - CFRT, smooth and controlled on the way down, explosive and controlled on the way up Congrats. You're now one of the 0.001% of people who do this exercise well!

MM

1,357,485 次观看 • 7 个月前

How many times do you have to see the GREATNESS of this exercise on your timeline before you choose to partake? Seriously…how many?? Every workout you do without giving it a shot is MORE WASTED GAINS! Is that what you want???
0:44

How many times do you have to see the GREATNESS of this exercise on your timeline before you choose to partake? Seriously…how many?? Every workout you do without giving it a shot is MORE WASTED GAINS! Is that what you want???

Dean Turner

60,242 次观看 • 6 个月前

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.
0:47

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

966,775 次观看 • 2 年前

This exercise should be mandatory for people who sit desks: It's called a Thoracic Extension. Thoracic extension improves your posture, boosts spinal mobility, and keeps back pain in check. It basically undoes the damage from slouching through life like a desk jockey. Aim for 8 to 12 reps daily and your body will be thanking you.
0:59

This exercise should be mandatory for people who sit desks: It's called a Thoracic Extension. Thoracic extension improves your posture, boosts spinal mobility, and keeps back pain in check. It basically undoes the damage from slouching through life like a desk jockey. Aim for 8 to 12 reps daily and your body will be thanking you.

Dan Go

738,775 次观看 • 1 年前

The Gondry Exercise: start with a single image and see how far and wide you can take it creatively. The starting image can be anything you want, as boring or complex as you wish. Then use Gen-4 to prompt for any combination of actions or changes to the scene. See how far you can go, and you will get a good measure of how much you need to exercise your creative mind.
0:43

The Gondry Exercise: start with a single image and see how far and wide you can take it creatively. The starting image can be anything you want, as boring or complex as you wish. Then use Gen-4 to prompt for any combination of actions or changes to the scene. See how far you can go, and you will get a good measure of how much you need to exercise your creative mind.

Cristóbal Valenzuela

15,622 次观看 • 1 年前

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.
1:00

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

962,371 次观看 • 2 年前

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.
1:00

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

218,550 次观看 • 4 个月前

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.
0:43

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.

Kevin Dahlstrom

1,071,446 次观看 • 3 个月前

🎁This year, give the gift of a better ride. Comment “RIDE” for a link to the course! Are you ready to level up your riding game? What you’ll get: Mobility For Riding, Level 1 Mobility For Riding, Level 2 Mobility For Riding, Level 3 You like to be on top? Coach Cara @caraturnquist designed the Mobility for Riding Course to help you build range of motion, strength and endurance for all your deep squatting, bouncing, straddling and thrusting desires! You’ll get a step by step plan to free up your hips and spine while building strength at your end ranges of motion so you can truly own any position you want to get into! With three levels that you can use to build upon, then use interchangeably, you can thrust, ride, wiggle, spell your name (ah) with the confidence you deserve. #squat #ride #course #mobility #pelvicfloorexercises #coach #online #courses
0:50

🎁This year, give the gift of a better ride. Comment “RIDE” for a link to the course! Are you ready to level up your riding game? What you’ll get: Mobility For Riding, Level 1 Mobility For Riding, Level 2 Mobility For Riding, Level 3 You like to be on top? Coach Cara @caraturnquist designed the Mobility for Riding Course to help you build range of motion, strength and endurance for all your deep squatting, bouncing, straddling and thrusting desires! You’ll get a step by step plan to free up your hips and spine while building strength at your end ranges of motion so you can truly own any position you want to get into! With three levels that you can use to build upon, then use interchangeably, you can thrust, ride, wiggle, spell your name (ah) with the confidence you deserve. #squat #ride #course #mobility #pelvicfloorexercises #coach #online #courses

Naughty Gym

12,504 次观看 • 1 年前

Try this throwing progression with plyos or a baseball: - Ground throws - Knee throws - Ten toes - Figure 8 rocker - Regular This is great for guys looking to improve their spinal movement capability. In addition to working on your movement through mobility work, this is a great way to test the limits of your ranges in the throw. When you get to your regular throws you’ll notice how much easier it is to get in and out of positions. Give it a try and let me know what you think!
0:33

Try this throwing progression with plyos or a baseball: - Ground throws - Knee throws - Ten toes - Figure 8 rocker - Regular This is great for guys looking to improve their spinal movement capability. In addition to working on your movement through mobility work, this is a great way to test the limits of your ranges in the throw. When you get to your regular throws you’ll notice how much easier it is to get in and out of positions. Give it a try and let me know what you think!

Pitching Coach "U"

72,950 次观看 • 1 年前

If you want stronger knees, do this exercise. The other day I was pushing myself a bit too hard in the gym and found my knees aching afterward. So I started doing Tibialis raises and after a few days, the pain magically went away. Tibialis raises strengthen the muscle that runs up the front of your shin, which is responsible for deceleration. When it's strong it protects you by reducing the amount of force going through your knee joints. All you need to do is lean back against a wall and start lifting your toes off the ground. The closer your feet are to the wall the easier it is. The farther away the harder it becomes. Aim for 15-20 reps and follow the video for instructions. If you have bad knees or want stronger ones give this exercise a shot. Your knees will thank you. Ps. Big shoutout to @kneesovertoesg for teaching me these. If you want to strong knees regardless of age go follow him.
0:46

If you want stronger knees, do this exercise. The other day I was pushing myself a bit too hard in the gym and found my knees aching afterward. So I started doing Tibialis raises and after a few days, the pain magically went away. Tibialis raises strengthen the muscle that runs up the front of your shin, which is responsible for deceleration. When it's strong it protects you by reducing the amount of force going through your knee joints. All you need to do is lean back against a wall and start lifting your toes off the ground. The closer your feet are to the wall the easier it is. The farther away the harder it becomes. Aim for 15-20 reps and follow the video for instructions. If you have bad knees or want stronger ones give this exercise a shot. Your knees will thank you. Ps. Big shoutout to @kneesovertoesg for teaching me these. If you want to strong knees regardless of age go follow him.

Dan Go

791,429 次观看 • 2 年前

Great exercise for people who sit at desks. It's called an Elephant Walk. It targets the muscles in the posterior chain—namely, the back, glutes, hamstrings & calves. Start on a platform & aim for 10 reps each leg. As you get more flexible lower it down to increase mobility.
0:49

Great exercise for people who sit at desks. It's called an Elephant Walk. It targets the muscles in the posterior chain—namely, the back, glutes, hamstrings & calves. Start on a platform & aim for 10 reps each leg. As you get more flexible lower it down to increase mobility.

Dan Go

189,027 次观看 • 2 年前

The subject of 'owning a slave' is dense. It is something we hear a lot when we are in the FemDom Realm. Is it just fantasy? Can it actually be a lifestyle? How do we navigate this type of dynamic? How do we even get to that level of D/s? In this short clip [Exerpt from SLAVE TRAINING Part 2] I want to already bring to your attention one thing that will define if your desire for a slave (or desire as a slave) is touching more on a fantasy or... how can you actually navigate this in a realistic way. No one person 'can do it all' or should be expected to. If you want your slave to be 'the best' , assign them a specific role in which they can excel... and then build upon that. Once they 'master' your housekeeping (which takes quite a bit of real training), they can move to other levels. And an important note I want to leave here... make them EARN access to certain things in your life that sometimes you just want to delegate because you don't want to manage or don't know how to manage. Entrusting them with serious tasks that can affect your life, your business, your reputation, are on top of the ladder. Are they even qualified for the thing you want them to take off your shoulders? Start small and allow them to grow in their submission, to develop their skills and to learn how to best satisfy you without setting them up for failure by expecting too much, too quick. In the end, if you want this to truly work, you have to approach it from a place that transcends the roles. As this is consensual power exchange. And you both want to be fulfilled in that relationship.
1:16

The subject of 'owning a slave' is dense. It is something we hear a lot when we are in the FemDom Realm. Is it just fantasy? Can it actually be a lifestyle? How do we navigate this type of dynamic? How do we even get to that level of D/s? In this short clip [Exerpt from SLAVE TRAINING Part 2] I want to already bring to your attention one thing that will define if your desire for a slave (or desire as a slave) is touching more on a fantasy or... how can you actually navigate this in a realistic way. No one person 'can do it all' or should be expected to. If you want your slave to be 'the best' , assign them a specific role in which they can excel... and then build upon that. Once they 'master' your housekeeping (which takes quite a bit of real training), they can move to other levels. And an important note I want to leave here... make them EARN access to certain things in your life that sometimes you just want to delegate because you don't want to manage or don't know how to manage. Entrusting them with serious tasks that can affect your life, your business, your reputation, are on top of the ladder. Are they even qualified for the thing you want them to take off your shoulders? Start small and allow them to grow in their submission, to develop their skills and to learn how to best satisfy you without setting them up for failure by expecting too much, too quick. In the end, if you want this to truly work, you have to approach it from a place that transcends the roles. As this is consensual power exchange. And you both want to be fulfilled in that relationship.

Ms. Malissia

12,623 次观看 • 4 个月前

This stretch changed my life: It's called the Couch Stretch and it should be mandatory for people who sit at desks. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. When you sit for long periods, your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.
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This stretch changed my life: It's called the Couch Stretch and it should be mandatory for people who sit at desks. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. When you sit for long periods, your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

823,733 次观看 • 5 天前