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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

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331,147 views • 6 months ago •via X (Twitter)

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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.

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

738,889 views • 1 year ago

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

Dan Go

403,380 views • 2 years ago

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.

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 views • 2 years ago

If you want to improve your posture, this is a fantastic exercise that addresses the underlying problems at both the shoulders and hips.✅ Try this today 👇👇

If you want to improve your posture, this is a fantastic exercise that addresses the underlying problems at both the shoulders and hips.✅ Try this today 👇👇

Wellness Xplorer

56,446 views • 7 months ago

Great stretch for people who sit at desks. It's called the Double band lat stretch. Loop 2 resistance bands (or towels) over a pull-up bar or fixed anchor above shoulder height. Grab both ends, hinge forward, and let your arms extend straight out in front of you. From here, slowly rotate side to side, feeling the stretch deepen through your lats and hips with each turn. Do this for 30 seconds to 60 seconds total. Your lats get chronically tight from sitting, and tight lats pull your shoulders forward, creating that rounded hunchback posture. This stretch opens them up and releases your hips at the same time. Do it daily and your body will thank you.

Great stretch for people who sit at desks. It's called the Double band lat stretch. Loop 2 resistance bands (or towels) over a pull-up bar or fixed anchor above shoulder height. Grab both ends, hinge forward, and let your arms extend straight out in front of you. From here, slowly rotate side to side, feeling the stretch deepen through your lats and hips with each turn. Do this for 30 seconds to 60 seconds total. Your lats get chronically tight from sitting, and tight lats pull your shoulders forward, creating that rounded hunchback posture. This stretch opens them up and releases your hips at the same time. Do it daily and your body will thank you.

Dan Go

57,360 views • 4 months ago

Great stretch for people who sit at desks all day or deal low back pain. It's called the Tactical Frog. It helps improve hip mobility & posture. Do this while taking a break from sitting at the desk. Do this for a set of 30-60 seconds daily.

Great stretch for people who sit at desks all day or deal low back pain. It's called the Tactical Frog. It helps improve hip mobility & posture. Do this while taking a break from sitting at the desk. Do this for a set of 30-60 seconds daily.

Dan Go

206,161 views • 3 years ago

I do this exercise before every workout. It's called the World's Greatest Stretch. In 60 seconds it'll mobilize your hips, hamstrings, calves & upper back. Watch the vid, do this before a workout & your body will thank you.

I do this exercise before every workout. It's called the World's Greatest Stretch. In 60 seconds it'll mobilize your hips, hamstrings, calves & upper back. Watch the vid, do this before a workout & your body will thank you.

Dan Go

329,532 views • 3 years ago

4. My physical therapist coached me on these two exercises to strengthen posture muscles. Exercise 1: Note: it's pretty technical and took me time to learn the technique. Keep your elbows back, your shoulders in this position, and weights in your hand. You want to bring your shoulders up and out.

4. My physical therapist coached me on these two exercises to strengthen posture muscles. Exercise 1: Note: it's pretty technical and took me time to learn the technique. Keep your elbows back, your shoulders in this position, and weights in your hand. You want to bring your shoulders up and out.

Bryan Johnson

392,652 views • 1 year ago

Beautiful posture starts with small daily habits. If you do this simple sequence for a few minutes, your spine, shoulders, and neck will change much faster than you imagine.

Beautiful posture starts with small daily habits. If you do this simple sequence for a few minutes, your spine, shoulders, and neck will change much faster than you imagine.

Sculpt Her Body - ABS | GLUTE | YOGA

17,760 views • 7 months ago

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

Dan Go

2,546,150 views • 3 years ago

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 workouts. The ankle mob helps your knee track over your toe, which gives you the mobility needed to squat deeper with less restriction. Before doing this exercise do the wall test to see how tight your ankles are: 1. Face a wall & get into a kneeling position 2. Lunge forward as far as you can while keeping foot in place 3. Measure how close your knee is to the wall Then do this exercise & retest mobility. You might be surprised at what you find. Do this drill for 8-10 reps before any type of lower body workout to unlock a new level of performance. Ps. 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.

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 workouts. The ankle mob helps your knee track over your toe, which gives you the mobility needed to squat deeper with less restriction. Before doing this exercise do the wall test to see how tight your ankles are: 1. Face a wall & get into a kneeling position 2. Lunge forward as far as you can while keeping foot in place 3. Measure how close your knee is to the wall Then do this exercise & retest mobility. You might be surprised at what you find. Do this drill for 8-10 reps before any type of lower body workout to unlock a new level of performance. Ps. 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.

Dan Go

2,042,657 views • 2 years ago

You came to this life with nothing. Whatever you own is just for a while. Your properties, your wealth, your spouse, it's all just for a while. Understanding this will help you realize that your main focus should be on your Hereafter.

You came to this life with nothing. Whatever you own is just for a while. Your properties, your wealth, your spouse, it's all just for a while. Understanding this will help you realize that your main focus should be on your Hereafter.

Idris

10,248 views • 2 years ago

Doing ComradesRace this year? Do these 2 combinations exercise atleast twice a week 1️⃣ Lunges with strengthen your quads, you will need them strong for a downrun. Lunges will also strengthen your glute muscle and your harmstring which you both need when you run downhill along with your hip flexors and core (I’ll share more videos) 2️⃣ The second combination exercise strengthens your glutes, lower back, harmstring, shoulders and arms (proper arm swing helps with posture) You have a good 4 weeks to put in your strength training for Comrades

Doing ComradesRace this year? Do these 2 combinations exercise atleast twice a week 1️⃣ Lunges with strengthen your quads, you will need them strong for a downrun. Lunges will also strengthen your glute muscle and your harmstring which you both need when you run downhill along with your hip flexors and core (I’ll share more videos) 2️⃣ The second combination exercise strengthens your glutes, lower back, harmstring, shoulders and arms (proper arm swing helps with posture) You have a good 4 weeks to put in your strength training for Comrades

Sipho_Marima

10,487 views • 1 year ago

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.

Dan Go

1,340,930 views • 3 years ago

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.

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 views • 2 years ago

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.

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

218,846 views • 5 months ago

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.

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

851,860 views • 21 days ago

Just one thing, thank you for everything RIP Michael Mosley Dr Michael Mosley discovers how the plank, a form of isometric exercise where muscles are held still – can help improve your posture, core strength & heart health #JustOneThing #Michael Mosley

Just one thing, thank you for everything RIP Michael Mosley Dr Michael Mosley discovers how the plank, a form of isometric exercise where muscles are held still – can help improve your posture, core strength & heart health #JustOneThing #Michael Mosley

Jerry Hicks

451,117 views • 2 years ago