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.

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

Release Stress from your abdomen with these 4 exercises.

For all Levels and Ages 🧵
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 did the Wrist Routine used by Anthony Joshua & Islam Makhachev.

Here is a step-by-step Tutorial which allows you to do it yourself.

Including 9 Exercises for undestroyable wrists. 🧵 General Information

Practice on a soft mat.

Don't go full in - start slow and controlled.

In this video you see me doing the full routine.

You can find it done by the mentioned athletes on other platforms.

The full pattern is:

- Hands Flat
- Finger Support
- Fists
- Wrists
- Fists
- Finger Support
- Hands Flat

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.

Your knees hurt because your leg muscles are weak.

Gain pain-free resilience with this Mobility Tutorial.

Incl. 7 easy to-do exercises.

For all levels.🧵 I. Unilateral Sit Downs

- Use an object that has about knees height
- Your back faces the object
- Stand about a foot length apart
- Now slowly and controlled sit down
- Come up again without momentum

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

Want to gather deep insights on FASCIA and how it can boost your performance or heal your body?

Read these 6 Books to become an expert on the topic! I. Anatomy Trains - Thomas Myers

The defenitive compendium on the topic.

I'm starting MAY with a 1-Month HIP MOBILITY Challenge!

Are you with me?

Lets get rid of those closed hips!

You will:

- Free your hips from tightness
- Build range of motion
- Beat the chair

All levels are welcome!

Read on to join in. 🧵 Challenge Information

The goal of this Mobility challenge is to progress to the advanced Unilateral Hip Opener throughout the weeks.

To achieve that:

1. Comment with I'm IN

2. Joint the Movement Challenge Community
LINK below the last post

3. Choose the Level you can do with

5. Do 3-4 Session a week / 3-5 Sets / Rest as needed

Document your progress and share it in the community.

Segmentation of the Spine gives you control over every single vertebra.

Free your Neck & Back from Pain with these 6 Mobility exercises.

You want to bookmark this.📕 I. Neck Spine: 4 Points

Mobilize your neck by looking at 4 points.

1. Chest
2. Shoulder
3. Ceiling / Sky
4. Shoulder

Move slow and controlled.

You should feel no pain during the exercise.

Don't go too far in the back of the neck.

Do 50 Reps per direction.

HALT - This is a Posture Check-point!

Are your shoulders slumping forward?

Open up those closed angles with this Mobility & Body Line Protocol!

Including 7 exercises.

Bookmark with one click.📕 Before you start do a range of motion test for your shoulders.

1. Stand straight and lift the arms overhead.

2. Keep the torso straight

3.DON'T push the hips forward!

4.Test each arm and both together.

If you can lift the arms overhead and keep the bodyline intact: Great! --> Read on.

If not: Read on!!!!

Tight Ankles = Tight Body!

Free your Ankles from restriction w. this Mobility Guide.

Mandatory if you sit more than 3 hours per day!

Incl. 6 Videos for all Levels.🧵 I. Ankle Preparation Drill

From a Squat-Position reach forward with both hands as far as you can.

Pull the hands in by bringing yourself into a High-Squat-Position ( Sitting on the heels).

From there lower the knees controlled to the floor

Without impact!

Come back to the Squat.

Do 15-20 Repetitions

Weekends are for Posture Checks!

Fix your posture with these 4 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 keep that back flat.

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 10 seconds - add 10 every week up to 60 seconds hold.
Rest as needed.

Your body is compressed from sitting all day.

The results: Back Pain & Weak Posture!

Get instant pain relief with this Spinal Elongation Tutorial.

Incl. 5 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. Passive Decompression for Back Pain Relief
3. Tool assissted Decompression for Full Body Relief
4. Partner assissted Decompression for Deep Relief
5. Bouncing Decompression for Back Pain Relief

The most overlooked exercise of the fitness industry:

Eye Mobility

Revitalize tired eyes and keep them resilient with these 8 simple mobility exercises.
Too much screen time and excessive indoor hours make the life of your eyes hard.

Even neck pain, from overuse of the neck-spine and neglect of eye movement is connected to it.

With the following eye mobility drills you can give your visual sense a vitalizing relieve on a hard work day.