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This is the best stretch on the planet that no one is doing. It's called the World's Greatest Stretch. Move #1 - The forearm to instep exercise stretches out your hips and adductors. Move #2 - The thoracic windmill helps open up your chest and activate your upper back.... show more

Dan Go

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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.

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.

Dan Go

146,846 Aufrufe • vor 2 Jahren

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.

Alex Bernier

413,057 Aufrufe • vor 2 Jahren

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.

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

967,419 Aufrufe • vor 3 Jahren

This rotation stretch opens the hips, unlocks lower-back tightness, and helps the spine move more freely.

This rotation stretch opens the hips, unlocks lower-back tightness, and helps the spine move more freely.

Mobility Exercises | Pain Relief Workouts

42,600 Aufrufe • vor 1 Monat

If you sit all day, do these 3 exercises daily: 1. Asian Squat x 60 seconds Chairs lock your hips and ankles at 90 degrees for eight hours, so your body stops giving you anything deeper. Drop your hips until your hamstrings touch your calves, heels down, chest tall. Elevate your heels or hold a doorframe if you tip back. 2. World's Greatest Stretch x 5 reps per side Hits your hip flexors, hamstrings, T-spine, and glutes in one sequence. Step into a deep lunge, both hands inside your front foot, drop the inside elbow, then rotate that arm to the ceiling and follow it with your eyes. 3. Bar Hangs x 60-120 seconds Sitting compresses your spine and rounds your shoulders forward. Hanging is the only thing that reverses the load. Grab the bar, go completely dead, let your shoulders ride up by your ears. Do not brace. 5 minutes total. Do it for a month and your future self will thank you.

If you sit all day, do these 3 exercises daily: 1. Asian Squat x 60 seconds Chairs lock your hips and ankles at 90 degrees for eight hours, so your body stops giving you anything deeper. Drop your hips until your hamstrings touch your calves, heels down, chest tall. Elevate your heels or hold a doorframe if you tip back. 2. World's Greatest Stretch x 5 reps per side Hits your hip flexors, hamstrings, T-spine, and glutes in one sequence. Step into a deep lunge, both hands inside your front foot, drop the inside elbow, then rotate that arm to the ceiling and follow it with your eyes. 3. Bar Hangs x 60-120 seconds Sitting compresses your spine and rounds your shoulders forward. Hanging is the only thing that reverses the load. Grab the bar, go completely dead, let your shoulders ride up by your ears. Do not brace. 5 minutes total. Do it for a month and your future self will thank you.

Dan Go

87,633 Aufrufe • vor 1 Monat

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.

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

1,299,313 Aufrufe • vor 2 Jahren

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

962,536 Aufrufe • vor 2 Jahren

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

218,972 Aufrufe • vor 5 Monaten

Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.

Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.

Muscle Forge

225,889 Aufrufe • vor 8 Tagen

Your ability to move *is* your age. The deep squat is called “the anti-aging position”—one movement that improves strength and range of motion in the ankles, knees, hips, and lower back. Work up to 3 minutes each morning and I bet you’ll feel younger.

Your ability to move is your age. The deep squat is called “the anti-aging position”—one movement that improves strength and range of motion in the ankles, knees, hips, and lower back. Work up to 3 minutes each morning and I bet you’ll feel younger.

Kevin Dahlstrom

437,689 Aufrufe • vor 3 Monaten

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 Aufrufe • vor 3 Jahren

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,067,291 Aufrufe • vor 3 Jahren

One of the most underrated exercises on the planet that no one wants to do are Cossack Squats. They open up tight hips, knees, and ankles while training your adductors in one move. If you can't do this, start by holding hold onto a doorframe, go shallow, elevate your heel or hip as needed, and sink a bit deeper each week.

One of the most underrated exercises on the planet that no one wants to do are Cossack Squats. They open up tight hips, knees, and ankles while training your adductors in one move. If you can't do this, start by holding hold onto a doorframe, go shallow, elevate your heel or hip as needed, and sink a bit deeper each week.

Dan Go

223,138 Aufrufe • vor 7 Monaten

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Dan Go

62,807 Aufrufe • vor 2 Monaten

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 Aufrufe • vor 2 Jahren

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 Aufrufe • vor 5 Monaten

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Dev Fitness Expert

11,047 Aufrufe • vor 1 Jahr

Feel your front knee move slightly toward your back toe in the backswing to free up your hips and unlock more turn. #golf

Feel your front knee move slightly toward your back toe in the backswing to free up your hips and unlock more turn. #golf

Kerrod Gray | Professional Golf Coach

51,811 Aufrufe • vor 3 Monaten

Are your hip flexors always tight? Hips popping every time you move? Low back sore after lifts? Before you stretch again… try this 👀 Sometimes the issue isn’t “tight” hip flexors — it’s how your body is positioning and stabilizing. Save this so you don’t forget it & send it to someone struggling with tight hips, low back pain, or posture.

Are your hip flexors always tight? Hips popping every time you move? Low back sore after lifts? Before you stretch again… try this 👀 Sometimes the issue isn’t “tight” hip flexors — it’s how your body is positioning and stabilizing. Save this so you don’t forget it & send it to someone struggling with tight hips, low back pain, or posture.

Posture University

71,404 Aufrufe • vor 4 Tagen

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

854,933 Aufrufe • vor 1 Monat