n 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.

Lateral Hip Shifts are a common cause of Hip, or Back-Pain.

Correct them with these 4 Mobility Exercises.

First start with the Hip Stability Test below! ⬇️ Hip Activation Test: Pass ☑️

- Film yourself or let someone spot
- Stand facing the wall
- Hands touch the wall
- Ellbows are at a 90° angle
- Now lift one knee
- Lift till you are almost at hips height

If the hips stay at the same level OR the activated side stays below --> Good your hips activate accordingly

The Piriformis can be a real Pain in the Butt.

Get rid of Scitiac Pain with these 7 Mobility Exercises.

Incl. Myo Fascial Relase Applications.
General Information

The main function of the piriformis muscle is to rotate the hip outward when the leg is straight or in a neutral stance.

When the hip is bent, such as when pulling the knee up towards the chest, the muscle helps in moving the leg to the side and keeps the hip joint steady.

If it gets tight you feel pain in the deeper area of your buttocks. Which can also lead to sciatic pain and other symptoms.

Doing a good session of Myo Fascial Release (MFR) will help you lower the tension on the muscle and around it.

A Short Introduction to Biotensegrity & Fascia.

Discover they shape your posture and determine how well you move.

Reading Time: 2 minutes 🧵
Biotensegrity presents a contemporary concept that allows us to understand how living organisms, including the human body functions.

To understand its meaning, we must examine another interesting field of work:

Architecture.

In my youth I suffered from tightness along my spine.

After I learned the Spinal Wave it was gone.

Today I share it with you.

Use it to get rid of muscular tightness in your 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 spinal waves help you to lengthen the spine again and stimulate the deep muscles along the spine.

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

Did you hit a plateau in your training?

These 4 progressive overload methods I use will help you overcome any deadlock. 🧵 First of all, you should clarify for yourself that the number one rule in training is to achieve progressive overload.

Meaning, you should with time, be able to perform harder and more complex skills.

Always aim to increase one of your training variables.

The following linear methods of progression will help you doing this:

Your body is compressed from sitting all day.

The results: Back Pain & Weak Posture!

Get instant PAIN RELIEF with this Spinal Elongation Tutorial.

Incl. 6 Decompression Exercises. 🧵 Use this Spinal Decompression Techniques to free your vertebra from restriction and pain.

Below you find:

1. Active Decompression for Better Posture
2. Weighted Decompression for Joint Relief
3. Passive Decompression for Back Pain Relief
4. Tool assissted Decompression for Full Body Relief
5. Partner assissted Decompression for Deep Relief
6. Bouncing Decompression for Back Pain Relief

Your Calves are your Second Heart!

Build Strong Legs with this Horse Stance Tutorial!

Including 5 Progressions for all Levels.

Can you master them all?🧵 Level I - High Horse Stance

Stand a bit wider than your shoulders.

You can measure it by rotating 5 times to the outside with your feet.

From there lower down, but stay ABOVE the height of your knees.

Hold for a minimum of 30 seconds.

You can leave the arms hanging at your side.

Do you suffer from a nagging tightness in your hips?

Free them forever with this unique Mobility-Protocol!

Incl. 7 exercises for all levels.

You wanna bookmark this!📘 I. Combined Raises

- Lie down on your back
- Arms besides your body
- Start by raising your upper body
- Come back down and now lift your legs
- Keep Legs straight
- Work from the center of your body
- Alternate upper body and leg raises

15-20 Reps

If you are a Sedentary Worker you need to read this.

Reverse the negative effects of excessive sitting with these 8 high-tier Mobility Drills.

Bookmark is Mandatory📕 Here you find several Loaded Progressive Stretching Exercises.

Loaded progressive stretching offers an opportunity to gain more range of motion for the long term without the side effects of static stretching.

Are your hips tight from sitting at work all day?

Release them with this unique Mobility-Protocol!

Containing 5 Exercises for all levels.

Office friendly! 🧵
Level I - High Drop Squat

For this beginner exercise use a box or chair.

Stand wider than your shoulders.

Now lower down until you can sit on the object.

Come back up again.

Over time decrease the height of the object.

Do 5-10 Repetitions per side

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.

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.

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

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:

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.

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.

If you are older than 35 this is for you!

Stay Lean & Strong with my 6 Exercise Bodyweight Routine.

Can be done in minimal space.

No tools required. 🧵 This thread contains 6 of my favorite bodyweight exercises.

I use them for myself and my students to develope upper body strength.

1. Pike Push-Up
2. Protracted Push-Up
3. Mike Tyson Push-Up
4. Lizard One Arm Push-Up
5. Organic Push-Up
6. Full ROM Pike Push-Up

Weekends are for Posture Checks!

Fix your posture with these 4 Body Line Drills!🧵 I. Wall-Press Drill

- Use a wall for support

- You should be able to press hard into the wall while your arms stay straight

- The lower back is not allowed to leave the floor (!)

- Now lift the legs

- Press the legs together, suck the abdomen in

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

Rest as needed.

Balance is the most underrated key to longevity!

Master this everyday skill with 9 Mobility Exercises.

Can you beat all Levels?

No. 8 & 9 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.

10 million Americans suffer from low bone density.

50% of women & up to 25% of men break a bone in their lifetime due to osteoporosis.

The best exercise to prevent it: Jumping.

Use this Tutorial to learn a safe way to do it.

FOR ALL LEVELS.🧵 Why it works:

Jumping promotes bone growth and enhance bone mineral density.

The forces from jumping create minor bone strains, stimulating remodeling and prompting bone-building cells which leads to stronger bones.

General Information:

If you are not already active go very easy on this exercise.

Work with the most basic exercises for as long as you want and only ramp up if you feel good doing so.

In this Follow Allong I tell you everything you need to know about HOW TO jump.