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Jakob | Move or Die

@moveorperish

May 18, 2025 • 8 tweets • 4 min read • Read on X

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Can you touch the floor while standing?

Or do you suffer from tight hamstrings?

Free your body's backside from restrictions with this Mobility Tutorial. 🧵

I. MFR - Sole

Start by releasing your Soles.

For that use a ball (lacrosse or tennis) or a broomstick.
Both variations are in the video.

Stand on the object and stay on the tight more painful spots for up to a minute.

You can roll around, but I recommend staying on the spots for a good release.

II. 3 Calf Stretches

Use a wall, a step or a box.

Connect with the palm of your feet to it and push with a straight leg against it.

To get into different areas of the calf also do a variation where the foot is external or internal rotated.

III. Block Press

Use a block, a pillow, a medicine ball or a book.

Put one foot with the heel on a table, chair or box.

Start at a height that allows you to work on it with ease.

Knee Height is mostly a good choice for starters.

Put the object between your upper thigh and your ribcage or stomach (depends on what is possible atm).

Now press against the object from above with the upper body and below with the leg.

Hold as prescribed in the plan below.

Do on both sides.

IV. Half Sumo-Curl

Step on an object (chair etc. ) with one leg.

Externally rotate your foot to build more space for your upper body.

You can use a small weight to start with.

Hold it in both hands.

Now lower down very slowly (min. 5 seconds till the lowest point).

Stay 2-3 Seconds at the lowest point.

Come back up again as slowly as before.

Do on both sides.

V. Unilateral Curl

Use an elevated position and a small weight.

The front leg stays straight.

The rear leg can be bent.

Now lower down very slowly (min. 5 seconds till the lowest point).

Stay 2-3 Seconds at the lowest point.

Come back up again as slowly as before.

Do on both sides.

6 Week Practice Plan

Do the suggested Routine 2x per week.

A. MFR Soles 1-2 Minutes per foot

B. Calf Stretches 1 Minute per Variation per foot

C. Block Press
2 Sets / Hold for 10 Seconds / Rest 1 Minute in between

D. Half Sumo Curl
3 Sets / 4 Repetitions / Rest 1 Minute in between

E. One Sided Curl
2 Sets / 3 Repetitions / Rest 1 Minute in between

https://x.com/moveorperish/status/1924212629545062843

If you enjoyed this Tutorial, consider taking a moment to Share & Bookmark the first post.

Follow @moveorperish to:

- regain mobility
- move pain-free
- lead a dynamic lifestyle

Move OR Die,
Jakob

https://x.com/moveorperish/status/1924212629545062843

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More from @moveorperish

Jakob | Move or Die

@moveorperish

Feb 6

Your knees hurt because your leg muscles are weak.

Gain pain-free resilience with this Mobility Tutorial.

Incl. 6 Mobility Exercises.

For all levels. 🧵

I. High Step Up - Unloaded

- Use an object that has about knees height
- Step with one foot on it
- Now slowly shift the weight over the front foot
- Until you can lift the rear foot from the floor
- Lower slow and with control

Do 3-5 Reps per Side / 2-3 Sets / Rest 60" in between

II. Sissy Squat w. Object

- Use an object that has about knees height
- Stand about a foot length apart
- Come onto the palms of your feet
- From there push the kness forward
- Do till the knees touch the object
- Hips stay open

Do 5 Reps / 2-3 Sets / Rest 60" in between

Read 8 tweets

Jakob | Move or Die

@moveorperish

Dec 11, 2025

Do you suffer from a tight upper back or pain at the base of your neck?

I did after a Boxing Injury.

Here is how I got rid of it with 7 Exercises.

Bookmark for further use.📚

After I had a more or less severe trauma to my neck from a jab or a hook or whatever I didn't see coming, I suffered from a constant tightness in my upper back, pain in my neck and even tension headaches.

Here I share the exercises that helped me get rid of it.

What I also did was:

- Proper Hydration Protocol
- Started sleeping without a pillow
- Sitting in silence for 10-20 minutes daily

Myo Fascial Release: General Information

First, I built a MFR Routine for myself.

Releasing the:
- Rhomboid
- Trapecius
- Suboccipital Area (Headache Relief)

Use a Tennis or Lacrosse Ball.

Stay on the tight and painful spots for 3-5 minutes.

Don't roll --> Stay.

Pain shouldn't go above 5-6 on a scale of 10.

Don't hold your breath, hydrate properly afterwards.

Always do both sides.

Can be done daily.

Read 15 tweets

Jakob | Move or Die

@moveorperish

Dec 9, 2025

Balance is the most underrated key to longevity!

Discover this everyday skill with 9 Mobility Exercises.

Can you master all Levels?

The last 2 will blow you away for sure! 🧵

Level I - Standing on One Foot

Use Level I to assess how good you can stand on one foot.

You can also integrate it in your everyday.

Do it while waiting for the bus or while brushing your teeth.

Anytime is good.

Level II - One foot: Gaze Up

Another way to get rid of the horizont as a supporter of your daily balance.

Look up into the sky.

Read 12 tweets

Jakob | Move or Die

@moveorperish

Dec 6, 2025

Weekends are for Posture Checks!

Fix your posture with these 5 Body Line Drills!🧵

I. Hollow Body Wall-Press

This is a core-burner and a no-nonsense structure builder.

Lie down on the floor.

Arms overhead and locked in the elbows.

Hands press into a wall as hard as possible.

Really push into there.

The lower back must be flat on the floor.

If this is not possible you have to keep your legs higher.

IMPORTANT: Always have that flat back.

Hold the position with tension throughout the whole
body.

Press the legs together.

Straighten the feet.

Squeeze your butt.

Suck the abs in.

Start with 10s holds - add 10 every week up to 60s hold.
Rest as needed.

II. Chest to Wall - HS Hold

Move up a wall till your hands are about 10cm apart
from the wall.

Nothing but your toes touch the wall.

Really press the hands into the floor.

Look onto the floor - NOT the wall.

As above contract everything you can.

Start with 10 seconds - add 10 every week up to 60
seconds hold.

Rest as needed.

Read 7 tweets

Jakob | Move or Die

@moveorperish

Nov 23, 2025

Feel like your brain’s in a haze or your body just won’t move freely?

It could be your lymphatic system hitting the brakes!

Discover how to unlock simple ways to get your lymph flowing smoothly again. 🧵

What is it and how does it work?

The lymphatic system is your body’s drainage system.

Lymph fluid picks up waste from tissues.

As it flows through lymphatic vessels, it passes through lymph nodes, where immune cells filter out and destroy much of the harmful material, such as bacteria or dead cells.

But what happens next is most important!

The cleaned lymph is then drained back into the circulatory system, primarily through the thoracic duct.

It reintegrates the fluid and any remaining soluble wastes into the blood.

The lymphatic system doesn’t have its own pump.

It relies on other factors to stay functional.

Read about them below.

Read 10 tweets

Jakob | Move or Die

@moveorperish

Nov 17, 2025

Emotional Trauma stored in the body front leads to bad posture & digestion issues.

Support your mental health by working on your gut-brain axis with these 4 release exercises.

Somatic Psychology Thread for all levels.🧵

General Advice:

The exercises presented are best done on an empty stomach.

Work very careful & don't overdo.

Always combine with other health benefiting factors.

Incl.

- Movement
- Sleep
- Nutrition
- Social Life

I. Myo Fascial Release - Abdominal Area

- Use a soft ball
- Only release at the sides of the abdomen
- NEVER on the mid line
- Make yourself comfortable on the soft ball
- Do on both sides of the abdomen
- Stay there 3-5 minutes