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LOWER BACK PAINHere are 6 exercises to improve mobility in your hips and lower back (lumbar spine) When your hips or low...
09/02/2025

LOWER BACK PAIN

Here are 6 exercises to improve mobility in your hips and lower back (lumbar spine)

When your hips or lower back are stiff, your body starts to compensate in other areas. That often leads to tension, poor movement, and eventually pain. By improving mobility in both your hips and lumbar spine, you take pressure off your lower back and move more freely.

These exercises can help reduce pain, improve the way you move, and make your body feel more balanced and supported.

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So many people get stuck doing the same basic shoulder warmups and rehab exercises and never see any real improvement in...
09/02/2025

So many people get stuck doing the same basic shoulder warmups and rehab exercises and never see any real improvement in how they feel and move.

If that sounds like you, here is an effective and quick 4-part shoulder routine to help you improve your mobility and decrease your pain.

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Did you know? Save this post as a reminder 🙌——————👉 Tap the bio link to start your mobility journey 🚀—————— Tag someone ...
08/31/2025

Did you know? Save this post as a reminder 🙌

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Ankles have been feeling stiff lately.Ankle circles both directions Flexion Single leg rocksSide to side squatting rocks...
08/31/2025

Ankles have been feeling stiff lately.

Ankle circles both directions
Flexion
Single leg rocks
Side to side squatting rocks
Kneeling shin/toe stretch

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7 Exercises You Need If You Sit a Lot 🪑Sitting for long hours tightens your hips, weakens key muscles, and leaves your j...
08/31/2025

7 Exercises You Need If You Sit a Lot 🪑

Sitting for long hours tightens your hips, weakens key muscles, and leaves your joints stiff and underused.

This flow targets the deep structures that sitting shuts down — gently reactivating your hips and spine so you can move freely again.

Do them daily and you’ll feel:
✅ Freer, more mobile hips
✅ Improved joint rotation and control
✅ Less stiffness in your lower back
✅ Better balance and pelvic alignment
✅ A stronger, more stable foundation

Your hips do a lot for you — this is how you take care of them.

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08/30/2025

Healthy Hips Even if You Sit All Day? 🪑✨

When you sit for hours with little movement, blood circulation slows down. Over time, this weakens your muscles — especially your hip flexors.

Here are some of my favorite moves to undo chair-time stiffness. They strengthen your hip flexors while adding gentle spinal twists.

🌟 Pro tip: Inhale during spinal extensions and exhale during flexions/twists. Take your time and enjoy each movement for a few minutes.

And if you’re thinking, “But I don’t have time!” — remember: skipping a few minutes for yourself now only costs you more later.

Prioritize your health, and watch your life open up. 🌱

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Dynamic Stretching Flow🔥——————👉 Tap the bio link to start your mobility journey 🚀—————— Tag someone who needs to see thi...
08/30/2025

Dynamic Stretching Flow🔥

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A) Foot Release HackRolling a tennis ball under your foot = underrated magic 🎾It loosens tight muscles + tendons in your...
08/29/2025

A) Foot Release Hack

Rolling a tennis ball under your foot = underrated magic 🎾

It loosens tight muscles + tendons in your feet, which can also ease tension in your hamstrings and back. Less stiffness, less pain, more freedom.

✨ Simple. Effective. Feels amazing. Try it next time your back feels tight!

B) One Pose, Big Impact

Studies show consistent spinal mobility helps reduce lumbar tension, improve alignment, and protect long-term spine health.

This bridge pose is proof:
⏱ Just 1 minute
🙌 Just 1 pose
💡 Big benefits for your back + posture

Strong spine = strong foundation. ✨

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A) The only correct way to clean your houseB) The deep squat is a natural resting position — it keeps hips mobile, ankle...
08/29/2025

A) The only correct way to clean your house

B) The deep squat is a natural resting position — it keeps hips mobile, ankles flexible, and your spine healthy.

C) 🔥 These 3 are on fire!

It’s hard to find a better exercise combination for your hips and lower back!

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08/29/2025

A) Forward Fold Misconception

Probably the most common ego-led move 😅

🚫 Straight legs ≠ better fold. Forcing them in Uttanasana often leads to a rounded spine + overstretched hamstrings.

✅ Instead: bend your knees, tilt the pelvis, lengthen your spine, and fold from there. Over time, your fold naturally deepens.

👉 Next time you fold forward, ask: am I chasing the shape… or creating real space in my body?

B) Seated Forward Fold (Made Simple)

Seated forward fold in 5 easy steps 👇
1️⃣ Root down: adjust the glutes so sit bones connect.
2️⃣ Bend your knees to free the pelvis.
3️⃣ Tilt the tailbone upward (anterior tilt).
4️⃣ Lead forward with your chest, not your head.
5️⃣ Keep belly-to-thigh connection, then extend legs only as much as you can while maintaining that contact.

✨ Make your fold active, supported, and effective.

C) The “Pancake” Isn’t One-Size-Fits-All

No pose is one-size-fits-all ✨

Upavistha Konasana (aka the pancake) is notoriously tricky and often inaccessible for many. That’s why variations exist—they help you work with your body, not against it.

👉 Which of these 3 variations feels like yours?

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A) Absolutely love this one for the inner and outer thighs plus lower back release and core strengther✨B) That it’s hard...
08/28/2025

A) Absolutely love this one for the inner and outer thighs plus lower back release and core strengther✨

B) That it’s hard for you to get down and up from the floor because the muscles need to be built back up! I am here to say it’s never too late, you can absolutely reverse this and getting down to the floor and back up CAN feel easy and doable again. You just have to practice! I’m using a cushion here. A pillow works too.

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