Want to start calisthenics at home and build real strength using only your bodyweight? Here are 11 basic exercises for real strength that help improve upper body, core, leg strength, balance, stability and body control without any equipment.
Watch: https://youtu.be/mvj3lRDoOlk
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As the title says I can pretty easily do the side splits on both my left and right side but struggle to reach full middle splits. Apparently there is no muscle or tendon that crosses the pelvis, so is this just neurological/psychological? Is there any exercise that would help make getting full splits easier?
Most people stretch the arms without actually opening the joints. In this exercise, I demonstrate how to properly rotate and connect the wrists, elbows, and shoulders together through circular movement, coordinated breathing, and whole-body compression and expansion.
The key is not simply “moving the hands.” The back of the hands stay connected during the rotation so the wrists bend deeply, the elbows spiral inward, and the shoulders compress and expand as one connected structure. When the shoulders push the arms outward, the stretch travels through the entire upper body chain.
This is not an isolated arm exercise. The upper body movement must coordinate with the lower body through squatting, lowering, compression, expansion, and breath control. Inhale while compressing and twisting inward. Exhale while expanding and pushing outward.
This type of internal mobility training develops:
• Shoulder mobility
• Elbow and wrist flexibility
• Joint spiraling mechanics
• Whole-body coordination
• Internal connection through compression and expansion
• Structural opening without collapsing posture
The movement may look simple, but when done correctly, the entire body works together.
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I need advice. Somehow my right side of hip is higher so I feel pain on the left side. Today while squatting I seen how bad the imbalance is. On the depth of my squat, my right side is visibly higher than the left which put a lot of pressure on my knee. I need some advice on what to stretch! I already do yoga a few times a week but somethings wrong here
I’m 22 years old, male, 5’9 and around 54kg. I’ve dealt with anxiety/stress most of my life and recently realised my body feels constantly tense and tight.
My hips are very tight, posture feels off, mobility is poor, and even starting MMA made me realise I struggle with basic movements. I also have low appetite, spend a lot of time sitting/in my head, and think my nervous system has basically been stuck in fight-or-flight for years.
I’m trying to figure out where to actually start. Is this something people have improved through mobility work/strength training/physio, or does this sound like something deeper that should be assessed professionally?
Any advice on what kind of specialist or routine helped you would be appreciated.
So for a while now when I am driving for long distances , my right hamstring will get really tight , painfully tight. One PT says I’m very active and I’m tight, someone else told me the muscles are weak and need to be strengthened. Any thought?
Here are 15 exercises to boost metabolism and burn calories that are useful for improving overall fitness, increasing stamina and supporting weight management. When you perform these daily exercises, your body works more efficiently by activating muscles and improving energy use. You may start noticing improvements in strength, energy and fitness levels within 3-4 weeks if you stay consistent. Results depend on your daily routine, sleep and food habits, so combine these exercises at home with healthy living for better progress.
Watch: https://youtu.be/gYHcX57U7tA
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Hi, I've had shoulder issues for about 2 years, nothing that requires surgery and genus varus knee issues.
Is the program good for people training around injuries or really for recovered people who want to prevent injury. I know it's an odd question but i'm simply not healing and low on options.
Is there a good range of exercises in the program for shoulders?
hi guys
so i recently posted about having a tennis elbow issue, which i then thought was distal bicep tendon irritation or tendonitis
well, turns out it was nerve related.
had this nagging me for the last few months where i couldnt even lift a shopping bag w the right arm due to the pain on the extensor muscle on forearm (think reverse curls but on the inside elbow line its on the right - the later side)
its called radial tunnel syndrome
https://www.youtube.com/watch?v=lwrAjW8bVI0
i did these 3 exercises last night with some tyler twists before sleep and its 90% healed. my hands were shaking doing the nerve flosses
i had something on the left side with the median nerve and getting pain behind shoulder and tingling hands
i was wondering if anyone had any mobility routines or anything
or perhaps a full body nerve flossing routine.
my neck / traps is horrendously tight and i have forward shoulders, poor mobility and one shoulder higher than the other...
all the years of not going hard on mobility has caught up to me, I do the cat-cow / pigeon etc from time to time but i really need to start taking it seriously
and was wondering if anyone had any routines they follow for this? thanks
Climbing stairs, getting out of a car, or rising from a chair all rely on how well your knees, hips, and ankles work together.
When one area lacks strength or control, the body compensates — and everyday movements can start to feel stiff, unstable, or uncomfortable.
This routine is designed to support: • Knee stability — for stronger, more controlled movement during daily activities • Hip control — to improve power and reduce excess load on the knees • Ankle mobility & stability — for smoother, more balanced steps • Lower body coordination — to improve overall movement confidence
With better control through the lower body, everyday actions like stairs and transitions feel easier, smoother, and more natural.
Move better. Live better.
Hello Reddit! Im 22M and im 3 years into a physical trade job and my back and hips feel like I’m 40 already. My feet hurt constantly if im not wearing my work boots and my gait is super off. I don’t even know where to start with correcting this issue. Ever since I was a kid I’ve struggled with constant lower back pain and tight hips but my parents never helped telling me that I was too young for those issues. I’ve learned to just ignore the pain and it’s been common in my life since then. Today at work I lifted something that was about 2-300 lbs and it slipped and I dropped it I had to pick it up from the ground like a squat and since then my back is absolutely killing me. It’s more so lower back my sides and insanely tight hips. There are some stretches that I used to do in highschool that I do when the pain gets like this but when I tried them today not only did my hips feel way tighter than I’ve ever felt
, I couldn’t even rotate my hips all the way while lying down on one side without significant pain. What steps should I take? Physical therapy or should I try doing something at home. Note that I’m really rusty and would like to learn what mobility training i need to start locking into so I’m not disabled one day. I’m really scared guys please help!!
I've had a muscle knot in my inner lat / mid back for well over a year (see pic of area). I can still weight train, do pilates and work on mobility, but it's a constant knot that bothers me frequently. My PT gave me some mobility work to do, which is kind of(?) working, but I wanted to throw it out there and see if anyone else has dealt with a knot in this area for a long time and how they dealt with it?
Side note: in doing research it sounds like a "compressed ribcage" pushing things forward and round the back. My PT said the muscles want to shorten rather than be stretched out more, so maybe pec issues are involved. Anyone else worked through this?
I am going to begin including ankle mobility a few days a week. I am starting from pretty crappy mobility, like I fall out of squats. How long will it take to actually see a difference?
Hi, this is my first time using Reddit and I wanted to start by asking about something that's been on my mind for several years. I'm not an athletic person, I'm just an ordinary teenager and last I've become interested in getting into sports, especially sports that involve mobility, coordination, explosiveness, etc. In my life I only practiced taekwondo and soccer, but I never reached that level of competition or pure experience and now I want to delve into that.
What I wanted to say is, I'd like your opinion and point of view on how I could get started in this and begin to improve (it should be clarified that I have no mobility, coordination, or explosiveness) (I'm tougher than a tree)
Hello all! I was diagnosed with MS since 2013. I have gone through numerous flare ups and numerous medications. I finally now landed on Aubagio. I’ve been taking it for about the last 4 months. Right before that I had a really bad flare up that makes it incredibly difficult to walk/stand for long periods of time. I am a seasonal worker and my season is quickly coming up. I was wondering if anyone here has gone through something similar and has any recommendations or advice how to navigate the walking troubles. I can walk at a slower pace for about a half hour but then my legs get incredibly weak or static feeling in them and then I need to sit down for about 5 minutes before walking again. Please if anyone has any helpful tips on things to do to navigate this, I will greatly appreciate it 🙏🏻
Im looking for a reccomendation for a mobility and flexibility plan.
Ive been consistantly weight training for the past 5 years and im starting to see the effects its having on my body.
My hips, ankles and knees feel so week and my muscles are crazy tight despite stretching and foam rolling. I know im going to end up injuring myself if i dont do something about it and i also wouldnt mind learning some new skills like the splits.
Im looking for something similar to what youd use in weight training, 3-4 month plan thats progressive over the course.
Can anyone reccomend me a plan to buy that theyve found to actually help with strenthening joints and increasing mobility and flexibility?
I'm looking for advice on finding someone that can do an online mobility assessment and hopefully provide a plan to help me over come some of what I think are relatively common issues. I'm a 49 year old male, currently living in the Philippines where I work as a freediving instructor. I have some mobility and postural issues that I've never been able to get to the root of, and restore a mobile and aligned body.
About 15 years ago I worked as a bicycle messenger for 5 years on and off. I wore my messenger bag over one shoulder, and this is where I believe the issues started. Currently I feel like my body is a bit twisted, due to some over active muscles and some under active , along with some compensation patterns. I have a slight anterior pelvic tilt and as a result my ribs are not stacked over my pelvis. I also feel like my nervous system is a big player too, always slightly guarded and hesitant to really let go.
I'm looking for advice from people who maybe had similar issues and what they did to understand it and get over it. Also I'd be interested in connecting with physios etc that might be able to give me an assessment to be able to understand my specific situation and how I can go about changing it. I'm obviously happy to pay for a quality assessment and training plan.