Your hips fall apart while you are chained to a chair.

Make them fluid again with these 4 Mobility Exercises.

Get pain-free & reduce restrictions.

DON'T watch while sitting! I. Drop Squat Sit Up (Arm Supported)

- Sit with one leg extented to the side
- Second leg stands in front of you
- With the help of one hand push yourself up
- Into a drop squat position
- Come back down again

Do 5-10 Repetitions per side / 3-5 Sets / Rest 90' in between

The secret to long-term well-being boils down to your nervous system.

The door to it is your parasympathetic nervous system.

And the key?

Your Vagus Nerve.

Discover 4 ways to activate it in this thread! Health is the product of internal balance.

Harmony between the sympathetic (stress) and the parasympathetic (relaxation) nervous system ensures that.

This so-called homeostasis is what we want to keep inside of us.

Both systems have a lot of activities to control in our body.

From heart rate regulation, digestion, metabolism, and the adaption of our eyes to the functioning of the bronchi.

You suffer from either Neck- or Back Pain.

The most common cause: A locked Thoracic Spine.

Build Thoracic Mobility with these simple exercises.

For all levels! I. Lying Chest Opener

Lie down on your side.
Tuck the knees.
Place one arm beside your knees on the floor.
Now extend the free arm.
Fist facing downwards and touching the floor.
Travel above your head as far as possible.
The fist on the floor stays on the floor.

Do 2 minutes per side

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.
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.

General Practice Advice for MFR:
- Seek out the tight spots on the area
- Use a hard medicine ball, basketball or lacrosse / tennis ball
- Stay on the hard spots for 2-5 minutes
- No rolling
- Pain should not go beyond 5 (out of 10)
- Drink a lot after the session

A Sedentary Life manifests in a Hunched Upper Body.

Build unique Torso Mobility with this Tutorial!

Incl. 7 Exercises. I. Finding the Curve

- Stand at foot length away from a wall
- Bow back till you touch the wall with your head
- Look for that nice rounding in the upper back
- Don't tilt too strong

Do for 1-2 Minutes

Jumping is the Fountain of Youth.

Build a resilient lower body with these 6 Elastic Mobility Exercises.

For all levels. General Practice Details:

- Do a good warm up before starting
- Study the nature of a jump to build quality
- Start with small jumps
- The landing is the most important part
- Throw back your arms before landing to make it precise

Free your hips from restrictions with this Lower Body Mobility Routine.

Especially if you are glued to a chair all day!

Incl. 8 Exercises for pain-free movement. I. Soft Opening Part 1

Start in a Squat Position

Support one leg with the outside of your upper arm.

Bring the other hand to the inside of the second leg.

Now slowly push against the inside of the leg.

Try to completely extend the arm.

Do 5-10 Reps per Side

Balance is the most underrated key to longevity!

Discover this everyday skill with 9 Mobility Exercises.

Can you master all Levels?

Number 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.

Back Pain slowly erodes your joy for life.

If you are a sedentary worker & suffer from back pain, this is for you!

Use these 4 simple Mobility Exercises to decompress your lower back.

For all Levels. Too much sitting compresses your lower spine.

Combine it with stressful work and you are on the road to traumatize your back for good.

Back Pain can have many contributing factors.

With this tutorial, we tackle the physical layer.

Decreased Stress, Good Sleep, Movement & other Social Factors are also to be considered.

Make America Healthy Again!

Start today with this Strength & Mobility Practice Pack.

Including 10 exercises.

For all levels. I. Leg Strength & Mobility - Wall Supported Drop Squat

Use a wall to place the outer edge of one foot against it.

Stand wider than your shoulder-width.

From there lower down on the open side.

Slowly and controlled.

Go as low as possible.

You can rotate the outer foot externally for more space.

3-5 Reps per Side - 3 Sets - Rest 90" in between

Can you rest in a Deep Squat?

Here is the definitive Mobility Tutorial to regain this human resting position.

Including 6 Exercises for all Levels.

DON'T watch this while sitting! Start working on it with a 30 Day Squat Challenge.

That means accumulate 60 seconds in a Squat Position every day.

Try two different types of entering the squat position.

I recommend entering it like in the second variation.

Here you park the hips between your legs instead of going back and down.

Support your journey with the following exercises.

Weekends are for Spine Decompressions!

Hanging is the most easy & effective way to do so.

Do these 6 mobility exercises for a pain-free spine & resilient shoulders. I. 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.

A sedentary lifestyle fuses your back into a piece of pain.

Counter it with these 6 Mobility Exercises.

For all ages & levels.

Incl. Myo Fascial Release.
Lower Back Pain is often caused by many stressors not only one:

- Evaluate daily high stress level situations
- Evaluate traumatic emotional responses in the past
(Anger, Sorrow, Fear etc.)
- Decompress your spine by hanging
- AND mobilize with the exercises below

Are your wrist weak from being chained to a keyboard all day long?

Break free from pain & restriction with these 6 Mobility Drills!

For all levels.
I. Wrist Circles

- Bring your hands together
- Innerlace your fingers
- Now start moving them in circles
- Both directions
- Start slow and become faster over time

Do 1 minute each direction

Everyday is Spine Day!

Free your vertebra from restriction & pain with these 4 Mobility Exercises.

Secure for all levels. I. The Hidden 8

In this exercise for the neck you use your nose to start the movement.

- Imagine a lying 8 (infinite symbol)
- In front of your face
- Now start slowly to move along it with your nose
- Up, Down, Diagonal and back again
- Do in both directions

Work very slow and with high attention when you are starting.

Do for 60 seconds in each direction.

Weekends are for Posture Checks!

Standing Decompression allows your Spine to breathe freely again.

Upgrade your appearence with these 3 Body Line Drills. General Detail

To brace your body against the influence of gravity a good connection between three major points is important.

These are:

1. Glutes
2. Intra Abdominal Pressure
3. Raised T-Spine

Work till you feel fatigue in the adressed areas.

Start with 10 Seconds Holds each.

Add up 10 more each week of practice.

Rest as needed in between.

If you have tight Glutes etc. look up my post on Myo Fascial Release before starting.

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 spent indoors makes the life of your eyes hard.

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

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

If you are 30yrs or older, this Mobility Routine is for you.

Use the full body framework to become pain-free & resolve restrictions.

Incl. 5 of my favorite mobility exercises! I. Lying Hip Circles

Great thing with these, you can start doing them right in bed.

Start with small circles of the hip and let them gradually become bigger.

Imagine that someone is pulling at your foot the entire time.

Do for 1 Minute - each Leg - each Direction

Sitting too much turns your knees into Rice Krispies.

Gain pain-free resilience with this Mobility Tutorial.

Incl. 7 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

You can't do a Deep Squat?

No worries!

Discover these 7 Alternative Positions.

Use them to rest without chair.

How many of them do you know already? The natural resting position of the human body is standing.

The deep squat is the most compressed variation of a standing human body.

If you can't do it, it can have many reasons.

Bone structure, mobility and so on.

To be honest the following variations are more dynamic than the deep squat and are accessable to almost everyone.

Your hips fall apart while you are chained to a chair.

Make them strong again with this Mobility Drill.

Get pain free & reduce restrictions.

With 6 Exercises for all levels!

Do not watch this while sitting. I. Dragon Squat Hold

- Start in a bilateral stance
- Take a step behind one leg
- Lower down till you sit on the heel of the rear leg
- Use arms for balance if needed

Accumulate 60 Seconds per Side