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.

Animal Flow Practice builds a unique physique!

Become strong & mobile while moving in playful ways.

Incl. 6 exercises for all levels.

Do them in the garden for guaranteed neighbor confusion .🧵
I. Quadruped Walk - Contra

- Start in a Quadruped Position
- Hips are about shoulders height
- Start walking in a contralateral pattern
- Opposite Side Hand and Feet work together
- Do this in all directions

Back and Forth and to the Side

Accumulate 15 Steps in every direction

Have you been glued to a chair all day long?

Revitalize your hips & lower body with this Organic Mobility Routine.

Don't forget your bookmark!📔 I. Wide Stance - Up & Down

Enter a wide stance like I do in the video.

From there lower your upper body.

Till the hip is at about knee height. (Horse Stance)

Push the knees to the outside.

Come back up.

Keep the torso centered.

Do 1 min.

Protect your Neck!

Strengthen your Neck with this Organic Mobility Protocol.

Including: 7 Mobility Exercises

For fighters, athletes and everybody else too! 🧵 Most of the exercises below I learned from old school Sambo Wrestlers.

Be very careful while practicing them.

Don't overdo.

Start with a soft underground, not on marble like I do it.

After doing them, sit for 5 minutes in silence and let your body recalibrate.

UNLOCK YOUR HIPS TODAY!

A short and simple mobility flow to free your hips.

Incl. 6 Exercises for EVERY level!

//THREAD//🧵 I. Dragon Squat Hold

From a neutral stand take a step with one leg behind the other.

Thread the knee behind the front knee and sit down on your heel.

Use your hands to keep the balance.

Stay there for 10-30 seconds and switch sides.

Weak Shoulders wreck your Posture.

The cause: A lack of external rotation.

Free them from restrictions & pain with these 5 Mobility
Exercises.

For all Levels. 🧵 Warm Up: Basic Shoulder Wrings

- Lift the arms to shoulder height
- Use the thumbs as an indicator
- Lower your shoulders to the front
- Till the thumbs look backward
- Rotate the upper body

10 Reps - 3 Sets - Rest as needed

Have you ever heard of the Greek surgeon who stitched together injured gladiators?

His name was Claudius Galenius or Galen.

He was not only the physician of Marcus Aurelius, but also a philosopher and a surgeon.

For him, movement was the centerpiece of longevity.

Here is what he suggested. 🧵 Walking

He believed that walking was a natural and beneficial form of exercise. The main advantages of it being promoted digestion, maintained balance in bodily humors, and prevention from illnesses related to inactive lifestyle.

Do your hips feel tight & restricted?

Free them forever with this unique Mobility-Protocol!

The protocol contains 6 exercises for all levels.

You wanna bookmark this!📕
I. Supported Static Hamstring Release

This is the king of all hip openers.

- Use a corner, a doorframe or a pole etc.
- Take a table, chairs to rest on
- Lift one leg up and let the other hang down
- The down-hanging leg should not touch the ground
- The lifted leg should be as straight as possible
- Make it comfortable for you

Stay there for up to 10 Minutes - Do both legs

Lower careful and slow after the 20 Minutes.

I'm starting March with a 1-Month Balance Challenge!

Are you with me?

Lets crush it together!

You will:

- Unlock your vestibular system
- Gain body awareness
- Build equilibrium

All levels are welcome!

Read on to join in. Challenge Information

The goal of the balance challenge is to accumulate 3 Sets of 60 Seconds on each leg.

Accumulation means, you can do it in one take or in many attempts all over the day.

Below you find 7 variations incl. difficulty levels.

Start with the one you can do for 30 Seconds straight on both legs.

Build up 10 more seconds every week.

You can also use multiple levels throughout the day if you can do them.

Document your progress and share it in the community.

Turn your living room into a powerhouse!

Build serious strength with just your bodyweight and a little grit.

Here’s how. 🧵 I. Lizard Walks

Use this versatile animal flow to build:

- Upper Body Strength
- Full Body Coordination

Regress to extented arms if this is too heavy.

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

Free your Neck & Back from Pain with this 4 Spinal Mobility Waves.

You want to bookmark this. 📗 I. Up & Down Wave - Wall Supported

- Lean against a wall
- Complete back + head touches the wall
- Now slowly start to peel the spine from the wall

Follow this sequence:

- Hips
- Lower Back
- Rips
- Shoulders
- Neck
- Back of the Head

- Work very slow
- Don't skip a segment

From the back of the head come back down again, reversing the sequence.

Always use the wall for feedback.

Do 5-20 minutes

Decompressing your spine by hanging is easy & effective.

Here are 5 Mobility-Exercises for a pain-free spine & resilient shoulders.

Bookmark is advised! 📙 1. Spinal Twists

From a Dead Hang position, open the legs wider than your shoulders.

Initiate a rotating motion with your hips.

Keep it going in both directions.

Arms stay straight - Don't pull.

Do for 30 Seconds.

Weekends are for Posture Checks!

Standing Decompression allows your Spine to breathe freely again.

Upgrade your appearence with these 3 Body Line Drills.

Yes, you wanna bookmark this one. 📚 In order to stabilize your body against the pull of gravity good cummunication between three major points is important.

These are:

1. Glutes
2. Intra Abdominal Space
3. T-Spine

Do at least 3-5 Sets of all 3 exercises.

Start with 10 Second Holds of each.

Add up 10 more each week of practice.

Rest as needed in between.