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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....

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Dan Go

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862,882 次观看 • 3 个月前 •via X (Twitter)

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39 条评论

James C 的头像
James C3 个月前

Fantastic post. Tight hip flexors caused me issues for a DECADE. Most people don’t have back issues, they have muscle imbalances issues. One thing out of wack causes a domino effect

Dan Go 的头像
Dan Go3 个月前

Agreed

Andrew Panella 的头像
Andrew Panella3 个月前

Another really effective variation to hit the same muscles:

Nathan Justus 的头像
Nathan Justus3 个月前

Let that guy know in the background it’s 2026 now and he can stop wearing a mask to the gym.

Ted Ryce 的头像
Ted Ryce3 个月前

If you’re stretching, you better be doing the couch stretch

Dan Go 的头像
Dan Go3 个月前

Such a great exercise

Sanjeev । సంజీవ్ 🇮🇳 的头像
Sanjeev । సంజీవ్ 🇮🇳3 个月前

Fantastic suggestion. I have been working on my hip flexors for sometime now. Improving my posture and mobility slowly, but looks like this will do a world of good to me. I'll try this one.

Dan Go 的头像
Dan Go3 个月前

This one is a game changer

Torrey Dawley 的头像
Torrey Dawley3 个月前

Been incorporating that for a bit now, as well as several other stretches you've recommended. I've been focusing much more on mobility this year.

Dan Go 的头像
Dan Go3 个月前

Awesome Torrey!

Romio Wro 的头像
Romio Wro3 个月前

This is the perfect fix for the 8-hour desk grind. If you’re sitting all day, your hip flexors aren't just tight—they're pretty much frozen in place. This stretch can seriously save your lower back.

Ansh 的头像
Ansh3 个月前

Great stretch. If you sit for long hours, pair this with a few minutes of walking and some glute-strengthening exercises.

🎿✝️kstewskisAZ🌵🐾 的头像
🎿✝️kstewskisAZ🌵🐾3 个月前

Agreed. The hip flexors are often overlooked with the problems you described. Especially with today’s desk jockeys!

Conrad 的头像
Conrad3 个月前

You can’t expect your body to feel good if you treat it like a chair. This is a game changer.

FlyFightWinOSU 的头像
FlyFightWinOSU3 个月前

This is one of my favorites. Great stretch.

Sara Tirner 的头像
Sara Tirner3 个月前

brutal and life changing. Added benefit, it may even help your breath capacity by stretching the psoas. And that intense little stretch can result in lowering stress. Yippee!

Motivation Menagerie 的头像
Motivation Menagerie3 个月前

I love your work, Dan. I cramp up when I try this ... it's harder to do than it looks!!

SweatyFi 的头像
SweatyFi3 个月前

It's just a hip flexor stretch that is very uncomfortable and hard to get into. There are other, easier ways to stretch your hip flexors.

Rosco King 的头像
Rosco King3 个月前

Sidesleeping with knees drawn up also shortens both hip flexors. As does riding in a car. So basically people are in fetal position 90% of the time. LOL This is why they say sitting is the new smoking. So bad for you in many ways.

Bill 的头像
Bill3 个月前

Sorted my back pain out doing this. Nice 👌

Skye Edwards 的头像
Skye Edwards3 个月前

Good job on the leg switch there, I’m gonna steal that

Dermot Slyne 8 💵 的头像
Dermot Slyne 8 💵3 个月前

How is when I do this stretch the pain is intolerable so i stop doing it !

Dan Go 的头像
Dan Go3 个月前

It’s not a comfortable stretch

nravs 的头像
nravs3 个月前

I do this stretch every time before a BFT session!

Louise Stanley 的头像
Louise Stanley2 个月前

A great way to sprain your SI joints. Been there.

Master PugWash 的头像
Master PugWash2 个月前

Thank you! This post changed my life. I’ve spent too many hours, flying, driving, operating equipment, or sitting behind a desk this year, and I was miserable. Couch stretch is a game changer!

₿itcoin & Barbells ₿🏠💪 的头像
₿itcoin & Barbells ₿🏠💪3 个月前

I have lower back issues so I will definitely give this a try.....and I've never sat at a desk for 8 hrs a day thank goodness. House fipping is an aerobic activity for sure.

Adeniyi Adegoke 的头像
Adeniyi Adegoke3 个月前

As someone who spends hours installing solar systems, this is a timely reminder. We spend so much time strengthening our muscles that we forget mobility. I’ll definitely give this a try.

OLLieXD 的头像
OLLieXD3 个月前

Awesome stuff 🔥

Russ Vanderpool 的头像
Russ Vanderpool3 个月前

do runners lunge

The Prime Masculinity 的头像
The Prime Masculinity3 个月前

Your hip flexors aren't broken. They're just obedient — trained by eight hours of sitting to think "short" is the natural length. The stretch isn't fixing damage. It's arguing with a habit your body picked up without permission.

Buck Rowlee 的头像
Buck Rowlee3 个月前

I am religious about this specific stretch! 🤙

Blake Schneider 的头像
Blake Schneider3 个月前

Changed my life as well!

David Martin 的头像
David Martin3 个月前

Thanks for the reminder! At 65, I need this every day.

Lono’s Revenge 的头像
Lono’s Revenge3 个月前

If anyone is having knee issues, this is what I recommend as a first step

Dr. Grayson Wickham 的头像
Dr. Grayson Wickham3 个月前

You can make this 10x more effective with a simple change. Try it and let me know how you feel afterwards

Nick 的头像
Nick3 个月前

Not great long term. Don’t destabilize your hips. That shit feels good now but in your 40s you’ll move like ur 80.

Michael | Health and wellness 的头像
Michael | Health and wellness3 个月前

The couch stretch helps restore hip extension and improve flexibility in the front of the hips. Make it part of your daily routine, and your hips, and possibly your lower back may thank you.

CrampyG 🦍 的头像
CrampyG 🦍3 个月前

Every day🔥👌

相关视频

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

962,807 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

219,302 次观看 • 7 个月前

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.
1:06

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

146,865 次观看 • 3 年前

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

967,419 次观看 • 3 年前

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.
0:31

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

2,547,012 次观看 • 3 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 • 9 个月前

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.
0:34

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 次观看 • 7 个月前

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.
1:04

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 次观看 • 1 个月前

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.
0:45

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

206,193 次观看 • 3 年前

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.
1:35

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

413,427 次观看 • 2 年前

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

1,299,651 次观看 • 3 年前

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 🙏🏼
0:32

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

63,485 次观看 • 4 个月前

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.
3:25

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.

Alex Bernier

388,104 次观看 • 2 年前

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 • 3 年前

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.
0:35

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

Alex Bernier

158,461 次观看 • 2 年前

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.
0:40

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

89,174 次观看 • 3 个月前

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. Move #3 - The push back stretches out your calves and hamstrings. Do this for 6-8 reps before a workout or between desk sessions. Your hips and back will thank you.
1:50

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. Move #3 - The push back stretches out your calves and hamstrings. Do this for 6-8 reps before a workout or between desk sessions. Your hips and back will thank you.

Dan Go

95,372 次观看 • 1 个月前

Years of unchecked stress wreak havoc on our bodies and minds. The tension collects in your muscles and turns them rigid. Stretches are powerful tool to reverse the slow destruction. 7 days of stretching to reverse the stiffness and regain your vitality: - ⏱️ 6-12 minutes daily - Best results: One session/day, but you still progress if you take days off in between. Day 1, Lower Body Standing Calf-Ham Stretch (0:06) [ 3 x 30-60s/leg] - Start: Place one heel on an elevated surface, leg bent, leaning forward, grab your toes or as close as possible. - Straighten your leg and hold. Standing Hip Flexor Stretch (0:16.2) [ 3 x30-60s/leg] - Place your foot flat on an elevated surface with a straight back leg. - Lean forward and hold. Butterfly Stretch (0:25.8) [ 3 x 30-60s] - Start: Sit looking ahead while holding both feet flat together. - Push your legs apart with your elbows and lean forward. - Hold at the bottom. Day 2, Upper Body Standing Lat Stretch (0:38.8) [3 x 30-60s/side] - Start: Standing with one hand behind your head. - Lean toward the opposite side as far as possible without moving the legs. - Hold, then repeat on the other side. Kneeling Lat Stretch (1:01.1) [ 3 x 30-60s/side] - Start: Hands and knees on the floor. - Slide one hand as far forward as possible with your palms facing the ceiling. - Hold and repeat on the other side. - Straight arm = greater stretch. Supine Around The World (1:07.1) [ 3 x 10-20 reps] - Start: Lying face down on the floor, arms straight by your sides, palms facing up. - Rotate your arms to have them pointing behind you. - Return to starting position. - Repeat 10-20x Day 3, Lower Body Lying Crossed-Leg Stretch (1:19.1) [ 3 x 30-60s/side] - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Seated Straight Leg Calf Stretch (1:28.9) [ 3 x 30-60s/side] - Start: Sitting on the floor with both legs straight ahead. - Bend one knee to have that foot flat on the floor. - Reach forward to grab your toes, or get as close as possible to them. - Hold. Side-Lying Adductor Stretch (1:38.6) [ 3 x 30-60s/side] - Start: Lying on your side, supported by one arm. - One leg is flat on its side. - Cross the other in front of it and hold the position. Day 4, Upper Body Standing Crossed-Arm Stretch (1:51.7) [3 x 30-60s/side] - Start: Standing with one arm across your torso at shoulder level. - Use your other hand to pull your elbow toward it as much as possible. - Hold this position, then repeat on the other side. Standing Vertical Extension Stretch (2:01) [3 x 30-60s] - Start: Standing, both arms up, hands on top of each with your palms facing the ceiling. - Reach as high as you can while keeping your hands together, and hold. Behind the Back Claps (2:07.4) [3 x 10-20 reps] - Start: Arms behind your back, palms facing each other. - Clap your hands behind your back, or as close as possible as you can get them. - Repeat 10-20x Day 5, Lower Body Kneeling Hip Flexor Stretch (2:13.3) [3 x 30-60s/side] - Start: One leg bent in front of you with the foot flat, and the other knee is on the floor behind you. - Hold the position. It may be enough to stretch if you are stiff. - Lean forward to increase the stretch. Lying Hamstring Stretch (2:22) [3 x 30-60s/side] - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Lying Side Stretch (2:31.7) [ 3 x 30-60s/side] - Lying on your back, both legs straight. - Lift one leg and cross it over the other, bent. - Hold and repeat with the other leg. Day 6, Upper Body Kneeling Ab Stretch (3:02.9) [ 3 x 30-60s] - Start: Kneeling with the bottom of your toes flat on the floor. - Lean back while keeping your torso straight and hold. Seated Ab Stretch (3:12.3) [ 3 x 30-60s] - Start: Sitting on the floor, legs bent in front of you with your feet flat, leaning forward with your hands grabbing your knees. - Pull your torso as far back as possible while holding onto your knees. Standing Wrist Extensor Stretch (3:19) [ 3 x 30-60s] - Standing with the back of both hands against each other, fingers pointing down. - Lift both hands while keeping them together as high as you can go. - Hold at the top. Day 7, Lower Body Side-Lying Quad Stretch (3:32.1) [ 3 x 30-60s/side] - Start: Lying on your side. One leg over the other. Head supported by your other hands. - Grab your top ankle and pull it toward your glutes. - Hold. Knee-to-Chest Stretch (3:42.1) [ 3 x 30-60s] - Start: Lying flat on your back. - Use both hands to pull one knee toward you while lifting your head off the floor. - Hold this position. Side Lean Adductor Stretch (3:52.1) [ 3 x 30-60s] - Start: Standing, wide legs. - Lean toward one side to straighten the opposite leg and align your hip with your knee. - Hold while keeping your torso straight. // Follow this routine to conquer your overactive mind and improve your posture.
4:04

Years of unchecked stress wreak havoc on our bodies and minds. The tension collects in your muscles and turns them rigid. Stretches are powerful tool to reverse the slow destruction. 7 days of stretching to reverse the stiffness and regain your vitality: - ⏱️ 6-12 minutes daily - Best results: One session/day, but you still progress if you take days off in between. Day 1, Lower Body Standing Calf-Ham Stretch (0:06) [ 3 x 30-60s/leg] - Start: Place one heel on an elevated surface, leg bent, leaning forward, grab your toes or as close as possible. - Straighten your leg and hold. Standing Hip Flexor Stretch (0:16.2) [ 3 x30-60s/leg] - Place your foot flat on an elevated surface with a straight back leg. - Lean forward and hold. Butterfly Stretch (0:25.8) [ 3 x 30-60s] - Start: Sit looking ahead while holding both feet flat together. - Push your legs apart with your elbows and lean forward. - Hold at the bottom. Day 2, Upper Body Standing Lat Stretch (0:38.8) [3 x 30-60s/side] - Start: Standing with one hand behind your head. - Lean toward the opposite side as far as possible without moving the legs. - Hold, then repeat on the other side. Kneeling Lat Stretch (1:01.1) [ 3 x 30-60s/side] - Start: Hands and knees on the floor. - Slide one hand as far forward as possible with your palms facing the ceiling. - Hold and repeat on the other side. - Straight arm = greater stretch. Supine Around The World (1:07.1) [ 3 x 10-20 reps] - Start: Lying face down on the floor, arms straight by your sides, palms facing up. - Rotate your arms to have them pointing behind you. - Return to starting position. - Repeat 10-20x Day 3, Lower Body Lying Crossed-Leg Stretch (1:19.1) [ 3 x 30-60s/side] - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Seated Straight Leg Calf Stretch (1:28.9) [ 3 x 30-60s/side] - Start: Sitting on the floor with both legs straight ahead. - Bend one knee to have that foot flat on the floor. - Reach forward to grab your toes, or get as close as possible to them. - Hold. Side-Lying Adductor Stretch (1:38.6) [ 3 x 30-60s/side] - Start: Lying on your side, supported by one arm. - One leg is flat on its side. - Cross the other in front of it and hold the position. Day 4, Upper Body Standing Crossed-Arm Stretch (1:51.7) [3 x 30-60s/side] - Start: Standing with one arm across your torso at shoulder level. - Use your other hand to pull your elbow toward it as much as possible. - Hold this position, then repeat on the other side. Standing Vertical Extension Stretch (2:01) [3 x 30-60s] - Start: Standing, both arms up, hands on top of each with your palms facing the ceiling. - Reach as high as you can while keeping your hands together, and hold. Behind the Back Claps (2:07.4) [3 x 10-20 reps] - Start: Arms behind your back, palms facing each other. - Clap your hands behind your back, or as close as possible as you can get them. - Repeat 10-20x Day 5, Lower Body Kneeling Hip Flexor Stretch (2:13.3) [3 x 30-60s/side] - Start: One leg bent in front of you with the foot flat, and the other knee is on the floor behind you. - Hold the position. It may be enough to stretch if you are stiff. - Lean forward to increase the stretch. Lying Hamstring Stretch (2:22) [3 x 30-60s/side] - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Lying Side Stretch (2:31.7) [ 3 x 30-60s/side] - Lying on your back, both legs straight. - Lift one leg and cross it over the other, bent. - Hold and repeat with the other leg. Day 6, Upper Body Kneeling Ab Stretch (3:02.9) [ 3 x 30-60s] - Start: Kneeling with the bottom of your toes flat on the floor. - Lean back while keeping your torso straight and hold. Seated Ab Stretch (3:12.3) [ 3 x 30-60s] - Start: Sitting on the floor, legs bent in front of you with your feet flat, leaning forward with your hands grabbing your knees. - Pull your torso as far back as possible while holding onto your knees. Standing Wrist Extensor Stretch (3:19) [ 3 x 30-60s] - Standing with the back of both hands against each other, fingers pointing down. - Lift both hands while keeping them together as high as you can go. - Hold at the top. Day 7, Lower Body Side-Lying Quad Stretch (3:32.1) [ 3 x 30-60s/side] - Start: Lying on your side. One leg over the other. Head supported by your other hands. - Grab your top ankle and pull it toward your glutes. - Hold. Knee-to-Chest Stretch (3:42.1) [ 3 x 30-60s] - Start: Lying flat on your back. - Use both hands to pull one knee toward you while lifting your head off the floor. - Hold this position. Side Lean Adductor Stretch (3:52.1) [ 3 x 30-60s] - Start: Standing, wide legs. - Lean toward one side to straighten the opposite leg and align your hip with your knee. - Hold while keeping your torso straight. // Follow this routine to conquer your overactive mind and improve your posture.

Alex Bernier

345,922 次观看 • 3 年前

How to fix your hip hinge for better glute & hamstring activation and less low back pain: Mastering a hip hinge is key if you want to grow & strengthen your glutes and hamstrings. The problem is, many people can’t do it properly without their low back taking over for this specific reason. Try this 3 step progression that should get you feeling great moving through a hinge by the end of it 💪🏼
3:45

How to fix your hip hinge for better glute & hamstring activation and less low back pain: Mastering a hip hinge is key if you want to grow & strengthen your glutes and hamstrings. The problem is, many people can’t do it properly without their low back taking over for this specific reason. Try this 3 step progression that should get you feeling great moving through a hinge by the end of it 💪🏼

Conor Harris

52,700 次观看 • 1 年前