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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.

Dan Go

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3. Stretch your hip flexors Sitting shortens them. Tight hip flexors = lower back pain + knee strain. Every morning, hit a deep lunge stretch. Hold for 30 seconds per side. Here's a video demonstration:

3. Stretch your hip flexors Sitting shortens them. Tight hip flexors = lower back pain + knee strain. Every morning, hit a deep lunge stretch. Hold for 30 seconds per side. Here's a video demonstration:

Leddy

514,008 Aufrufe • vor 1 Jahr

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

218,550 Aufrufe • vor 4 Monaten

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

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

Dan Go

962,371 Aufrufe • vor 2 Jahren

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

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

Dan Go

206,153 Aufrufe • vor 3 Jahren

One stretch for every kind of pain! ✔️ Lower back pain — stretch like this ✔️ Back ache — stretch like this ✔️ Sciatic nerve pain — stretch like this ✔️ Tight knee or hip — stretch like this Perfect before any workout or after a long day 🙌

One stretch for every kind of pain! ✔️ Lower back pain — stretch like this ✔️ Back ache — stretch like this ✔️ Sciatic nerve pain — stretch like this ✔️ Tight knee or hip — stretch like this Perfect before any workout or after a long day 🙌

Divine Manhood | Self Improvement

47,685 Aufrufe • vor 5 Monaten

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 4 Monaten

Sitting all day tightens your hip flexors, ruins posture, and triggers back pain. Reverse it with this stretch. 👇

Sitting all day tightens your hip flexors, ruins posture, and triggers back pain. Reverse it with this stretch. 👇

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

53,011 Aufrufe • vor 14 Tagen

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

966,775 Aufrufe • vor 2 Jahren

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

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

Dan Go

738,775 Aufrufe • vor 1 Jahr

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

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 Aufrufe • vor 6 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 2 Jahren

Another great exercise for desk workers: The Tactical Frog. Opens tight hips, restores internal rotation, and decompresses the lower back from prolonged sitting. 30 to 60 seconds a day to open up your hips.

Another great exercise for desk workers: The Tactical Frog. Opens tight hips, restores internal rotation, and decompresses the lower back from prolonged sitting. 30 to 60 seconds a day to open up your hips.

Dan Go

215,678 Aufrufe • vor 6 Monaten

💪 One stretch for all aches ✔️ Lower back — try this ✔️ Back ache — try this ✔️ Sciatic pain — try this ✔️ Tight knees or hips — try this Great before workouts or after a long day 🙌

💪 One stretch for all aches ✔️ Lower back — try this ✔️ Back ache — try this ✔️ Sciatic pain — try this ✔️ Tight knees or hips — try this Great before workouts or after a long day 🙌

Goal Loaded

111,594 Aufrufe • vor 6 Monaten

How You Can Fix Tight & Weak Glutes With Just 3 Movements Most people sit too much = tight front side, weak glutes, cranky low back. The fix? Open the front to unlock the back. 1. Couch Stretch - Release those hip flexors 2. ATG Split Squat - Lengthen + strengthen glutes 3. Seated Good Morning - Build that posterior chain

How You Can Fix Tight & Weak Glutes With Just 3 Movements Most people sit too much = tight front side, weak glutes, cranky low back. The fix? Open the front to unlock the back. 1. Couch Stretch - Release those hip flexors 2. ATG Split Squat - Lengthen + strengthen glutes 3. Seated Good Morning - Build that posterior chain

Justin Mucci

27,184 Aufrufe • vor 1 Jahr

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

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

Dan Go

329,532 Aufrufe • vor 3 Jahren

Lower back pain? Do this stretch👇💯

Lower back pain? Do this stretch👇💯

Life Doctor

29,856 Aufrufe • vor 1 Jahr

Sometimes you gotta stretch before the stretch to be loose for the stretch 💯 Devon Spalding

Sometimes you gotta stretch before the stretch to be loose for the stretch 💯 Devon Spalding

Michigan State Football

27,576 Aufrufe • vor 3 Monaten

Effective physio approved stretch for lower back pain 👇👇🥂

Effective physio approved stretch for lower back pain 👇👇🥂

Back Pain Relief

11,326 Aufrufe • vor 2 Monaten

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

412,739 Aufrufe • vor 2 Jahren

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

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

Dan Go

2,545,947 Aufrufe • vor 2 Jahren