Do you suffer from a tight upper back or pain at the base of your neck?

I did after a Boxing Injury.

Here is how I got rid of it with 7 Exercises.

Bookmark for further use.📚 After I had a more or less severe trauma to my neck from a jab or a hook or whatever I didn't see coming, I suffered from a constant tightness in my upper back, pain in my neck and even tension headaches.

Here I share the exercises that helped me get rid of it.

What I also did was:

- Proper Hydration Protocol
- Started sleeping without a pillow
- Sitting in silence for 10-20 minutes daily

Balance is the most underrated key to longevity!

Discover this everyday skill with 9 Mobility Exercises.

Can you master all Levels?

The last 2 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.

Weekends are for Posture Checks!

Fix your posture with these 5 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 have that flat back.

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

Feel like your brain’s in a haze or your body just won’t move freely?

It could be your lymphatic system hitting the brakes!

Discover how to unlock simple ways to get your lymph flowing smoothly again. 🧵 What is it and how does it work?

The lymphatic system is your body’s drainage system.

Lymph fluid picks up waste from tissues.

As it flows through lymphatic vessels, it passes through lymph nodes, where immune cells filter out and destroy much of the harmful material, such as bacteria or dead cells.

But what happens next is most important!

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

Support your mental health by working on your gut-brain axis with these 4 release exercises.

Somatic Psychology Thread for all levels.🧵
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

Do your hips feel tight or restricted?

Free them forever with this unique Mobility-Protocol!

The protocol contains 6 exercises for all levels.

You wanna bookmark this! 📘
I. Supported Static Hip Opener

This is the king of all hip openers.

- Use a corner or a pole etc.
- Take a table to lie 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 20 Minutes - Do both legs

Lower careful and slow after the 20 Minutes.

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

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

You want to bookmark this. 📗 I. Neck Circles - Figure 8

- Start by turning the head to the side
- Bring the chin to your shoulder
- Now rotate upwards
- Come down to the other shoulder
- Repeat

50 Reps Total

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 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.

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.