Do you suffer from a nagging tightness in the hips?

Make your hip joints fluid again with this Squat Mobility Routine.

Including 6 Exercises for Tension Release & Mobilisation.

This is one for your BOOK 📙 Exercise Details:

Tension Release: 1
Soft Mobilization: 2-5
Strengthening: 6

Strong Legs support a Strong Heart.

Earn your Bonus Years with these 7 Mobility Exercises.

Including office-friendly variations!

How many can you master? I. Sit Downs - Alternate Legs

- Start standing
- Lift one leg of the floor
- Sit down controlled
- Get up with both legs
- Repeat on the second side

Accumulate 20 Repetitions - Rest as needed

If I could keep only 1 Bodyweight Exercise for the rest of my life it would be the Lizard Crawl.

Build strength and mobility with this 5-Step Tutorial!

Beginner friendly.

Bookmark to secure proper progression.📘 I. Ground Exploration

Get your joints used to moving on the floor with this exploration.

Build a base of support with one arm.

Meaning:

The elbow is locked.

The hand pushes into the ground.

Seek your way around the placed arm with 2 to 3 or more steps.

Do these forwards and backward.

Take steps that are wider away from your base of support and take steps that are close to it.

Explore the room that surrounds you in that manner.

The most overlooked exercise in the fitness realm:

Eye Mobility!

Revitalize tired eyes & keep them resilient with these 8 simple exercises.

Office Friendly - Bookmark is advised!📗
Excessive screen time + hours spent indoors make your eyes dull and tired.

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.

Will they make your overall eye-sight better?
I don't think so, but try for yourself.

Your knees hurt because your leg muscles are weak.

Gain pain-free resilience with this Mobility Tutorial.

Incl. 6 Mobility Exercises.

For all levels. 🧵 1. Sissy Squat w. Object

- Use an object that has about knees height
- Stand about a foot length apart
- Come onto the palms of your feet
- From there push the kness forward
- Do till the knees touch the object
- Hips stay open

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

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 Tutorials 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

Your knees hurt because your leg muscles are weak.

Gain pain-free resilience with this Mobility Tutorial.

Incl. 6 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

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: