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https://x.com/moveorperish/status/1941220447762190675

More from @moveorperish

Jakob | Move or Die

@moveorperish

Jun 21

Do you sit on a chair for more than 3 hours a day?

Discover how to use the floor to relieve the back & hips from constant pressure with these 6 Squat Variations.

Including 2 Bonus Floor Flows. 🧵

WHY IT WORKS:

Sitting on the floor is very common in different cultures.

It has countless benefits.

It works because you have to move more while being on the ground AND you can switch positions.

Making it a more dynamic resting place than a chair.

I. Hunter Squat

This one is my absolute favorite.

It is a hybrid between the high and deep squat.

Hybrids between options are great, because they offer variety and keep you in a dynamic setting.

The great thing with this one is, you can stand up very fast.

Read 12 tweets

Jakob | Move or Die

@moveorperish

Jun 20

Do you struggle with the Deep Squat?

Most people do!

That is why I created this unique Mobility Routine.

Use it to rest, or to decompress your lumbar spine.

Exercise 5 is for instant tension relief.

For all Levels!🧵

Back Pain is often more related to fascia issues than solely muscular ones.

That means you need a more "bouncy" approach to opening up the tissue that connects to your lower back.

Important: Drink a lot after the fascia centered exercises.

Your tissue will need the extra hydration.

I. Entering the Wall Supported Squat

I often use this one with my students to start working on the squat position.

It offers a more relaxed option to enter the squat.

And if mobility is an issue, this one won't go too heavy on the lower back.

- Stand with your back facing a wall
- About a foot length apart
- Now lower as low as you can
- Lean with your back against the wall

Use this version of the squat to rest and recharge.

Read 10 tweets

Jakob | Move or Die

@moveorperish

Jun 18

Most 40-year-olds fail at these 7 Mobility Tests.

How many do you pass? 🧵

1⃣. Balance Test

Test your ability to stand on one leg while doing a certain activity.

For example:
- Lacing your shoe
- Brushing your teeth

Milestone to Pass:
Balancing 60 Seconds on one leg / both sides

Bonus Points:
Eyes closed

2⃣.Lower Body Mobility Test

Use a object at hip height.

Step over that object.

You can use your arm as support.

Milestone to Pass:
Climb the object using each leg once

Bonus Points:
Control landing

Read 10 tweets

Jakob | Move or Die

@moveorperish

Jun 17

Connor McGregors Movement Training Clip is famous.

Here is a breakdown on what he is doing in the clip.

Incl. Timestamps for every exercise. 🧵

I had the great luck to learn from Ido and his Team before, while and after he was working with Connor.

It was an interesting part of my journey, that gave me some of the tools you see in Connors Training Clip.

Here I explain what he is doing:

I. Lizard Crawl 00:00

A well known "Animal Flow" practice.

This one was long associated as kind of a signature move of Ido.

It is part of a bigger locomotion and flow-system with endless variations.

You can watch Connor do a very basic one.

Read 9 tweets

Jakob | Move or Die

@moveorperish

Jun 15

In my youth I suffered from tightness along my spine.

After I learned the Rotational Spinal Wave it was gone.

Today I share it with you.

Use it to get rid of muscular tightness in the back!

Incl. a 6-Week Practice Plan.🧵

Why it works:

Sitting too thanks to school, university, work or a sedentary lifestyle compresses your vertebra.

These effective rotational spinal waves help you to lengthen the spine again.

This plan is to made over the course of 6 weeks.

Week 1-3: Head Leading - Patterning

Start in a bilateral stance.

The motion begins with the head.

Rotate it to the back.

Shoulders and hips stay straight till the face looks back.

Then the shoulders and ribcage follow.

At the end add the hips.

Repeat in the other direction.

Never break the sequence.

Separate the section of the spine as good as possible.

Do 5-20 minutes

Read 9 tweets

Jakob | Move or Die

@moveorperish

Jun 10

Say Goodbye to tight hips this Summer!

Use my favorite 5 Mobility Exercises to build lasting lower body range of motion.

With progressions for EVERY level!

You wanna bookmark this! 📓

This is a loaded progressive stretching tutorial.

Choose the progression that fits you best and move forward from there.

Don't overdo always work with focus, slow and controlled.

Do a max. of 3 times a week.

Stick to one progression for 3-4 weeks.

I.Beginner - Drop Squat: Elevated

- Stand wider than your shoulders
- Place a foot on a chair, box or step at knee height
- Now do a Drop Squat with the elevated side
- Go all the way down
- and come back up till both legs are extended again

Do 5-15 Reps per Side / 1-5 Sets/ Rest 90' in between