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This stretch should be mandatory for desk workers: It's called the Asian Squat. This exercise is a signal of ankle, knee, hip mobility, and leg strength, strongly correlating to independence, fall risk, and longevity as you get older. If you can hold this squat for a minute or more,...

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Dan Go

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146,560 görüntüleme • 10 gün önce •via X (Twitter)

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This stretch should be mandatory for desk workers. It's called the Couch Stretch. When you sit for long periods, you create tight hips and hip flexors. This stretch relieves the tightness, improves posture while preventing lower back pain. Aim for 30-60 seconds per side.
0:46

This stretch should be mandatory for desk workers. It's called the Couch Stretch. When you sit for long periods, you create tight hips and hip flexors. This stretch relieves the tightness, improves posture while preventing lower back pain. Aim for 30-60 seconds per side.

Dan Go

623,776 görüntüleme • 6 ay önce

“Asian Squat” is not up to genetics. Two main factors are Ankles and hips. 1. Ankle stretch 2. Hip Stretch 3. Deep Squat Practice
1:17

“Asian Squat” is not up to genetics. Two main factors are Ankles and hips. 1. Ankle stretch 2. Hip Stretch 3. Deep Squat Practice

MovementbyDavid

599,447 görüntüleme • 1 yıl önce

Gym maturity is realizing you don’t have to Barbell Squat AT ALL You can just do a Hack Squat or a Pendulum Squat or a Smith Squat and get all the benefits while reducing injury risk and lowering fatigue cost
0:26

Gym maturity is realizing you don’t have to Barbell Squat AT ALL You can just do a Hack Squat or a Pendulum Squat or a Smith Squat and get all the benefits while reducing injury risk and lowering fatigue cost

Dean Turner

1,110,221 görüntüleme • 5 ay önce

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 görüntüleme • 5 ay önce

It really is this simple. Yes or no… Do you want to be fully mobile into your 50s and beyond? It doesn’t matter if you enjoy the work. Anything of value requires investment. And here’s the part you fitness bros don’t want to hear: Lifting ain’t it. Loss of strength isn’t what makes your body old, it’s loss of mobility. In fact, too much strength/mass is detrimental to longevity. Just look around—the fittest, most physically capable people in their 50s and beyond aren’t meatheads. You want to be lean, mobile, and strong *enough*. 🪛Maintaining range of motion and healthy spine/joints should be the #1 priority—and the older you get the more you need to “tighten the screws”. That’s why highly varied, functional sports like climbing, jiu-jitsu, and surfing are the best forms of exercise. They hit all the dimensions of fitness, including mind-body connection, which is crucial for brain health and longevity. Start with a 3-minute deep squat each morning. The deep squat is called “the anti-aging exercise”—it’s one movement that builds strength and mobility in your ankles, knees, hips and lower back. 3 minutes a day now, or a lifetime of pain and limitations later.
0:24

It really is this simple. Yes or no… Do you want to be fully mobile into your 50s and beyond? It doesn’t matter if you enjoy the work. Anything of value requires investment. And here’s the part you fitness bros don’t want to hear: Lifting ain’t it. Loss of strength isn’t what makes your body old, it’s loss of mobility. In fact, too much strength/mass is detrimental to longevity. Just look around—the fittest, most physically capable people in their 50s and beyond aren’t meatheads. You want to be lean, mobile, and strong *enough*. 🪛Maintaining range of motion and healthy spine/joints should be the #1 priority—and the older you get the more you need to “tighten the screws”. That’s why highly varied, functional sports like climbing, jiu-jitsu, and surfing are the best forms of exercise. They hit all the dimensions of fitness, including mind-body connection, which is crucial for brain health and longevity. Start with a 3-minute deep squat each morning. The deep squat is called “the anti-aging exercise”—it’s one movement that builds strength and mobility in your ankles, knees, hips and lower back. 3 minutes a day now, or a lifetime of pain and limitations later.

Kevin Dahlstrom

50,094 görüntüleme • 5 ay önce

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.
1:28

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Dr. Rhonda Patrick

86,231 görüntüleme • 1 ay önce

No days off. The deep squat is called the anti-aging exercise—one movement that builds strength and mobility in your ankles, knees, hips, and lower back. 3 minutes a day now… or a lifetime of pain later. (My full back program is in in the comments👇)
0:24

No days off. The deep squat is called the anti-aging exercise—one movement that builds strength and mobility in your ankles, knees, hips, and lower back. 3 minutes a day now… or a lifetime of pain later. (My full back program is in in the comments👇)

Kevin Dahlstrom

236,163 görüntüleme • 1 yıl önce

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

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

Fit For Golf - Mike Carroll

106,123 görüntüleme • 6 ay önce

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.
0:32

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

2,037,566 görüntüleme • 2 yıl önce

If there was ever a “hack” to make your knees and hips feel better when you squat, this is it.
0:36

If there was ever a “hack” to make your knees and hips feel better when you squat, this is it.

Conor Harris

37,798 görüntüleme • 1 yıl önce

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

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

Kevin Dahlstrom

1,070,974 görüntüleme • 3 ay önce

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.
0:47

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

966,685 görüntüleme • 2 yıl önce

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

962,341 görüntüleme • 2 yıl önce

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

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

Dan Go

218,497 görüntüleme • 3 ay önce

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

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

Naughty Gym

12,504 görüntüleme • 1 yıl önce

People in many Asian countries grow up sitting low to the ground, which makes their hips and ankles very flexible. This “Asian squat” can be held for minutes, helps the body relax, stretches the lower back, reduces pressure on the spine, and may even support digestion. Can you do it?
1:15

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

CHIGO

1,800,475 görüntüleme • 3 ay önce

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.
0:44

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 görüntüleme • 5 ay önce

Barbell squats build strength, power, and coordination. Leg press builds quads. If you want to be strong at squatting, squat. If you want bigger quads, pick the exercise that is more stable and actually takes your quads to failure rather than the lower back.
0:22

Barbell squats build strength, power, and coordination. Leg press builds quads. If you want to be strong at squatting, squat. If you want bigger quads, pick the exercise that is more stable and actually takes your quads to failure rather than the lower back.

Sama Hoole

20,468 görüntüleme • 5 ay önce