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Your shoulder doesn’t just need more stretching. It needs to be strong while moving through a range you actually control. These drills combine resistance with a challenging shoulder position, forcing the joint and surrounding muscles to work together instead of simply chasing more range. That’s where the good stuff... show more

Posture University

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82,787 views • 11 days ago •via X (Twitter)

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Your posture may have less to do with “standing straighter” than with how freely your shoulders can move. These movements challenge shoulder rotation and scapular control through different ranges. The key is not forcing the deepest position. It’s building comfortable control across more range. More mobility + more control = more movement options

Your posture may have less to do with “standing straighter” than with how freely your shoulders can move. These movements challenge shoulder rotation and scapular control through different ranges. The key is not forcing the deepest position. It’s building comfortable control across more range. More mobility + more control = more movement options

Posture University

52,538 views • 27 days ago

That stubborn upper-back tension may not need more stretching — it may need better shoulder-blade movement. What makes this drill interesting is the way it combines shoulder motion with scapular control, helping the upper back move instead of staying rigid while the arms do all the work. You can almost feel that locked-up area start to open as the shoulder blades glide more freely. The result? A lighter, smoother upper body that suddenly feels like it has more room to move ↓

That stubborn upper-back tension may not need more stretching — it may need better shoulder-blade movement. What makes this drill interesting is the way it combines shoulder motion with scapular control, helping the upper back move instead of staying rigid while the arms do all the work. You can almost feel that locked-up area start to open as the shoulder blades glide more freely. The result? A lighter, smoother upper body that suddenly feels like it has more room to move ↓

Posture University

83,671 views • 16 days ago

ur hips don’t just need to be “stretched.” They need to rotate, stabilize, and produce force under control. This routine uses band resistance and controlled hip rotation in different positions, including quadruped and lying variations. That’s useful because hip mobility isn’t only about how far you can move. It’s about whether you can control that range without your pelvis constantly compensating. A bigger range you can control is far more valuable than simply forcing a deeper stretch.

ur hips don’t just need to be “stretched.” They need to rotate, stabilize, and produce force under control. This routine uses band resistance and controlled hip rotation in different positions, including quadruped and lying variations. That’s useful because hip mobility isn’t only about how far you can move. It’s about whether you can control that range without your pelvis constantly compensating. A bigger range you can control is far more valuable than simply forcing a deeper stretch.

Posture University

41,954 views • 23 days ago

This is actually the best shoulder exercise in the world No need to waste your time trying to balance a handstand when you can just do this instead

This is actually the best shoulder exercise in the world No need to waste your time trying to balance a handstand when you can just do this instead

Dean Turner

81,473 views • 5 months ago

Fix Your Posture 🔥 Move Better, Feel Better If you spend hours sitting at a desk, standing all day, or constantly looking down at your phone, your posture can gradually begin to change. Rounded shoulders. Forward head. A slouched upper back. It doesn’t happen overnight—but it adds up. The good news? With consistent posture training, you can help your body move and hold itself more efficiently. This routine helps: 💥 Strengthen the muscles that support good posture 💥 Improve upper-back and shoulder mobility 💥 Build a stronger, more stable core 💥 Reduce unnecessary strain on your neck, shoulders, and lower back 💥 Make standing tall feel natural—not forced ⚠️ Real Talk: Good posture isn’t something you “hold.” It’s something you earn through stronger muscles, better mobility, and consistent movement. Small daily habits create lasting change. Save this routine and make it part of your week. 👉 Follow for more simple, effective home workouts and fitness tips.

Fix Your Posture 🔥 Move Better, Feel Better If you spend hours sitting at a desk, standing all day, or constantly looking down at your phone, your posture can gradually begin to change. Rounded shoulders. Forward head. A slouched upper back. It doesn’t happen overnight—but it adds up. The good news? With consistent posture training, you can help your body move and hold itself more efficiently. This routine helps: 💥 Strengthen the muscles that support good posture 💥 Improve upper-back and shoulder mobility 💥 Build a stronger, more stable core 💥 Reduce unnecessary strain on your neck, shoulders, and lower back 💥 Make standing tall feel natural—not forced ⚠️ Real Talk: Good posture isn’t something you “hold.” It’s something you earn through stronger muscles, better mobility, and consistent movement. Small daily habits create lasting change. Save this routine and make it part of your week. 👉 Follow for more simple, effective home workouts and fitness tips.

Smart Postures

12,580 views • 1 month ago

A progression from seated hip positioning into loaded/controlled hip movement, single-leg balance, and active leg raises. Your hips need to move, control, and produce force. This routine takes the hips through different ranges while challenging balance, stability, and active strength. That combination matters because mobility you can’t control doesn’t always transfer well to real movement. Think: Range → Control → Strength → Use it. Your goal isn’t just flexible hips. It’s capable hips. This keeps the focus on your own movement-analysis perspective rather than repeating the original caption.

A progression from seated hip positioning into loaded/controlled hip movement, single-leg balance, and active leg raises. Your hips need to move, control, and produce force. This routine takes the hips through different ranges while challenging balance, stability, and active strength. That combination matters because mobility you can’t control doesn’t always transfer well to real movement. Think: Range → Control → Strength → Use it. Your goal isn’t just flexible hips. It’s capable hips. This keeps the focus on your own movement-analysis perspective rather than repeating the original caption.

Posture University

143,256 views • 13 days ago

Anterior pelvic tilt gets blamed for a lot of things it probably shouldn’t. The interesting part of this routine isn’t “fixing” a pelvis position. It’s combining mobility with strength across the hips, hamstrings and trunk. That distinction matters. A pelvis can naturally sit in some anterior tilt without anything being wrong. The bigger issue is whether you can move out of that position, control your pelvis, and produce force through your hips without compensating elsewhere. That’s why I like the progression here: open the hip flexors/quads, then actually load the glutes and hamstrings, followed by core control. Mobility gives you options. Strength teaches you to own those options. That’s a much more useful goal than trying to hold your pelvis in one “perfect” position all day.

Anterior pelvic tilt gets blamed for a lot of things it probably shouldn’t. The interesting part of this routine isn’t “fixing” a pelvis position. It’s combining mobility with strength across the hips, hamstrings and trunk. That distinction matters. A pelvis can naturally sit in some anterior tilt without anything being wrong. The bigger issue is whether you can move out of that position, control your pelvis, and produce force through your hips without compensating elsewhere. That’s why I like the progression here: open the hip flexors/quads, then actually load the glutes and hamstrings, followed by core control. Mobility gives you options. Strength teaches you to own those options. That’s a much more useful goal than trying to hold your pelvis in one “perfect” position all day.

Smart Postures

35,521 views • 29 days ago

A lot of posture work looks simple until you actually try it properly. This band drill gets the upper back and shoulders doing more of the work instead of just forcing yourself to “sit straight.” Keep the reps slow and controlled. That’s where it starts to count.

A lot of posture work looks simple until you actually try it properly. This band drill gets the upper back and shoulders doing more of the work instead of just forcing yourself to “sit straight.” Keep the reps slow and controlled. That’s where it starts to count.

Fitnesstime

41,324 views • 19 days ago

Have a feeling this is why Munster are going to contest the Nankivell red card. When I first saw it on Saturday I thought tucked shoulder and red card was fair. This shows that it was actually a knee rather than shoulder. Can still argue reckless but maybe more rugby incident.

Have a feeling this is why Munster are going to contest the Nankivell red card. When I first saw it on Saturday I thought tucked shoulder and red card was fair. This shows that it was actually a knee rather than shoulder. Can still argue reckless but maybe more rugby incident.

Overthehillprop

71,528 views • 1 year ago

Comment MOBILITY below for my FREE short ebook on mobility for golf⛳️🧘‍♀️🙌 Although mobility work won’t directly impact your golf swing it can provide you with more options and give your coach a more pliable athlete to work with👌 A few mins daily mobility can be great for you both on and off the course and really complement your strength + power training too 🏋️‍♂️ Especially important if you’re someone who spends large chunks of your week sat behind a desk 😉 Pick your level let me know how you get on 😁

Comment MOBILITY below for my FREE short ebook on mobility for golf⛳️🧘‍♀️🙌 Although mobility work won’t directly impact your golf swing it can provide you with more options and give your coach a more pliable athlete to work with👌 A few mins daily mobility can be great for you both on and off the course and really complement your strength + power training too 🏋️‍♂️ Especially important if you’re someone who spends large chunks of your week sat behind a desk 😉 Pick your level let me know how you get on 😁

Jamie Greaves | Golf Fitness

13,853 views • 3 months ago

Overhead shrugs might be my favourite way to train traps, that isn't doing RDL's or pulls. It's a movement that gets away from a depressed scapula which is common in bodybuilding exercise selection. Overhead shrugs can contribute to shoulder stability, making your shoulder joints more resilient to stress and injury. It forms part of my shoulder health plans. Additionally the upper play a role in neck strength and stability. Strengthening these muscles can help reduce the risk of neck pain and discomfort. Which is why I started reintroducing it as part of complete neck training protocol. Also mere diversity and novel stimulus make this a worthwhile entry, grab an empty bar and go!

Overhead shrugs might be my favourite way to train traps, that isn't doing RDL's or pulls. It's a movement that gets away from a depressed scapula which is common in bodybuilding exercise selection. Overhead shrugs can contribute to shoulder stability, making your shoulder joints more resilient to stress and injury. It forms part of my shoulder health plans. Additionally the upper play a role in neck strength and stability. Strengthening these muscles can help reduce the risk of neck pain and discomfort. Which is why I started reintroducing it as part of complete neck training protocol. Also mere diversity and novel stimulus make this a worthwhile entry, grab an empty bar and go!

Coach Wayland | Performance Expert | Craftsman

162,921 views • 3 years ago

Ever feel like you just need some time alone? 🙏🙏🙏 Does socializing sometimes just feel a little exhausting? There's nothing wrong with needing some space for a while sometimes. For introverts, even people they genuinely like can eventually become tiring. Doesn't mean they are angry, antisocial, or unhappy. Sometimes they simply need some quiet time to reset. Time alone can give your mind a chance to slow down and help you come back feeling more focused and refreshed. The important thing is understanding that solitude and loneliness are not the same thing. Someone can love their family and friends, enjoy meaningful conversations, and still need some time where nobody needs anything from them. We live in a world that constantly demands attention. Messages, notifications, conversations, work, entertainment, and endless noise can make it surprisingly difficult to simply be alone with your thoughts. Sometimes the healthiest thing an introvert can do is give themselves permission to step away for a while without feeling guilty about it. When was the last time you gave yourself some real time alone?

Ever feel like you just need some time alone? 🙏🙏🙏 Does socializing sometimes just feel a little exhausting? There's nothing wrong with needing some space for a while sometimes. For introverts, even people they genuinely like can eventually become tiring. Doesn't mean they are angry, antisocial, or unhappy. Sometimes they simply need some quiet time to reset. Time alone can give your mind a chance to slow down and help you come back feeling more focused and refreshed. The important thing is understanding that solitude and loneliness are not the same thing. Someone can love their family and friends, enjoy meaningful conversations, and still need some time where nobody needs anything from them. We live in a world that constantly demands attention. Messages, notifications, conversations, work, entertainment, and endless noise can make it surprisingly difficult to simply be alone with your thoughts. Sometimes the healthiest thing an introvert can do is give themselves permission to step away for a while without feeling guilty about it. When was the last time you gave yourself some real time alone?

Declaration of Memes

20,149 views • 8 days ago

We don’t always associate mobility with speed in sports performance, but early first round leader Aldrich Potgieter is a good example of how the two can be connected in the golf swing. The bigger the turn a player can make, the longer their “acceleration ramp,” giving them more time to apply force to the club before impact. One of the key physical capabilities we measure in rotational athletes is thoracic spine mobility, which we assess through our Seated Trunk Rotation Test. When he came to TPI, Aldrich tested as well as anyone on the PGA TOUR, demonstrating 65° of rotation to the right and 70° to the left. Our movement screen isn’t predictive of golf skill, but it does help us evaluate the key movement capabilities that underpin the golf swing. While it’s certainly not the only physical quality responsible for his prodigious speed, Aldrich’s exceptional range of motion allows him to make more than a 100° shoulder turn in his backswing, extending that ramp and giving him more time to accelerate the club.

We don’t always associate mobility with speed in sports performance, but early first round leader Aldrich Potgieter is a good example of how the two can be connected in the golf swing. The bigger the turn a player can make, the longer their “acceleration ramp,” giving them more time to apply force to the club before impact. One of the key physical capabilities we measure in rotational athletes is thoracic spine mobility, which we assess through our Seated Trunk Rotation Test. When he came to TPI, Aldrich tested as well as anyone on the PGA TOUR, demonstrating 65° of rotation to the right and 70° to the left. Our movement screen isn’t predictive of golf skill, but it does help us evaluate the key movement capabilities that underpin the golf swing. While it’s certainly not the only physical quality responsible for his prodigious speed, Aldrich’s exceptional range of motion allows him to make more than a 100° shoulder turn in his backswing, extending that ramp and giving him more time to accelerate the club.

TPI

46,516 views • 4 months ago

Only 10 kg, but the execution is on point. This is a perfect reminder that more weight doesn’t automatically mean better results. With single-arm cable pushdowns, controlling the eccentric, keeping the elbow stable, and getting a full range of motion can make a lighter weight seriously challenging. And those triceps are looking solid. Sometimes form over weight is exactly what you need to keep progressing.

Only 10 kg, but the execution is on point. This is a perfect reminder that more weight doesn’t automatically mean better results. With single-arm cable pushdowns, controlling the eccentric, keeping the elbow stable, and getting a full range of motion can make a lighter weight seriously challenging. And those triceps are looking solid. Sometimes form over weight is exactly what you need to keep progressing.

Iron ⛓️

911,470 views • 20 days ago

Lat elevation. in polar How do you do it? Read the end. X WRONG: raise the arm too straight, glued to the body and carry it higher than the shoulder line. GOOD: Carry the arm slightly forward, accompany the movement with the shoulder and reach up to 90°. A small change in trajectory can make the workout feel completely different.

Lat elevation. in polar How do you do it? Read the end. X WRONG: raise the arm too straight, glued to the body and carry it higher than the shoulder line. GOOD: Carry the arm slightly forward, accompany the movement with the shoulder and reach up to 90°. A small change in trajectory can make the workout feel completely different.

Awaken The Alphaa

26,561 views • 1 month ago

Grip a club in your lead hand. Observe how twisting your forearm changes the angle of the face. This is largely what controls where your ball flies. Small differences in this angle lead to huge changes in shot direction. This precision is not being trained in the gym with “golf exercises”. Poor control of this face angle is what leads to a whole host of swing issues. More so than physical limitations. For example, it is far more likely you come over the top in an effort to stop the ball going right because your face is wide open and you’ve seen the ball go right the last 5000 times than it is you lack hip or shoulder mobility. It would be beneficial for me as a trainer to say otherwise, but I just don’t believe it to be true. Use the gym to work on your physical capabilities. Improve your mobility, strength, and power. These are the things you are losing as you age. Leave the swing mechanics for your practice and golf lessons. If you try to “fix your swing in the gym” you will likely do a poor job of training your swing and your body.

Grip a club in your lead hand. Observe how twisting your forearm changes the angle of the face. This is largely what controls where your ball flies. Small differences in this angle lead to huge changes in shot direction. This precision is not being trained in the gym with “golf exercises”. Poor control of this face angle is what leads to a whole host of swing issues. More so than physical limitations. For example, it is far more likely you come over the top in an effort to stop the ball going right because your face is wide open and you’ve seen the ball go right the last 5000 times than it is you lack hip or shoulder mobility. It would be beneficial for me as a trainer to say otherwise, but I just don’t believe it to be true. Use the gym to work on your physical capabilities. Improve your mobility, strength, and power. These are the things you are losing as you age. Leave the swing mechanics for your practice and golf lessons. If you try to “fix your swing in the gym” you will likely do a poor job of training your swing and your body.

Fit For Golf - Mike Carroll

227,505 views • 8 months ago

A pelvic tilt isn’t automatically a problem—and you can’t “flatten your belly” simply by straightening your pelvis. This routine uses knee-hugging, a static hip bridge, and a lying hip stretch to work on pelvic position, hip mobility, and trunk control. Those can be useful. But pelvic position is only one piece of how your abdomen looks. Ribcage position, breathing, body composition, anatomy, and how you control your trunk all matter too. The better goal? Build control—not chase a “perfect” pelvis.

A pelvic tilt isn’t automatically a problem—and you can’t “flatten your belly” simply by straightening your pelvis. This routine uses knee-hugging, a static hip bridge, and a lying hip stretch to work on pelvic position, hip mobility, and trunk control. Those can be useful. But pelvic position is only one piece of how your abdomen looks. Ribcage position, breathing, body composition, anatomy, and how you control your trunk all matter too. The better goal? Build control—not chase a “perfect” pelvis.

Posture University

35,834 views • 23 days ago

The Biceps and Brachialis are strong decelerators of the elbow extension component of throwing which is why it is a common location for day 1 soreness ❤️Give yourself some soft tissue love with these Biceps Tack and Pump techniques + The Throwing Arm Myofascial Stretch 🔑Pin down the Biceps in a shortened position (bent elbow) and lengthen/glide it by maintaining pressure and extending the elbow. Work up and down the belly of the muscle 🔥 You can make this a little more specific to the biceps by adding in pronation with will elongate the biceps even further If the biceps shortens over time, there are two common outcomes: ⚾️ Loss of Elbow Extension Range of Motion ⚾️ Forward tipping of the throwing shoulder Neither are Ideal ** This needs to be done combined with a holistic approach of an S&C program and proper workload management as some common causes of this can be poor workload dosing or simply lack of strength

The Biceps and Brachialis are strong decelerators of the elbow extension component of throwing which is why it is a common location for day 1 soreness ❤️Give yourself some soft tissue love with these Biceps Tack and Pump techniques + The Throwing Arm Myofascial Stretch 🔑Pin down the Biceps in a shortened position (bent elbow) and lengthen/glide it by maintaining pressure and extending the elbow. Work up and down the belly of the muscle 🔥 You can make this a little more specific to the biceps by adding in pronation with will elongate the biceps even further If the biceps shortens over time, there are two common outcomes: ⚾️ Loss of Elbow Extension Range of Motion ⚾️ Forward tipping of the throwing shoulder Neither are Ideal ** This needs to be done combined with a holistic approach of an S&C program and proper workload management as some common causes of this can be poor workload dosing or simply lack of strength

Armored Heat

15,531 views • 8 months ago

✨Tap here to find out how this tie can create a range of effects: 🪢 What you do with this tie depends entirely on your intention. You can wear it as a decorative flair, use it for extra sensations, or add it to a predicament to make things more challenging. All of the above? Also valid. Go explore out what it does for you!

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✨Tap here to find out how this tie can create a range of effects: 🪢 What you do with this tie depends entirely on your intention. You can wear it as a decorative flair, use it for extra sensations, or add it to a predicament to make things more challenging. All of the above? Also valid. Go explore out what it does for you!

Shibari Study

77,015 views • 3 months ago