I help people build more durable bodies. Co Founder of Revolve Physical Therapy Manual Therapist | Movement Specialist How injury-proof is your body?
Houston, TX
Joined November 2024
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Sitting shortens the groin, hamstrings, and low back together. Stretch them together.
One foot on a box, leg straight. Standing leg straight. Fold to the standing foot.
8 to 10 per side. Three places, one reach.
The deep squat with arms overhead tests four things at once: ankles, hips, core, shoulders.
Heels down. Chest tall. Palms together. Reach up without tipping.
If you can sit here, you've prevented half your future injuries.
Forward folds don't reach the deep low back muscles. Circles do.
Bear plank. Knees hover. Swing wide, dip low, swing wide, come up.
5 to 6 each direction. Exaggerate the dip.
Child's pose stretches the back. Hook one leg and it stretches the piriformis.
Hands and knees. Foot behind the opposite knee. Sit back toward that side. Rock.
10 to 12 per side. One change.
Sitting makes your pelvis crooked. Two-leg exercises hide it.
Crab position. Cross one leg. Drive the hips up on the other. Squeeze.
8 to 10 per side. The harder side is your answer.
Tight low back, stiff hips. Face down, two moves.
Feet together, wipe side to side. Spine rotates.
Knees wide, feet up, rock. Hips open.
Two minutes. Before bed.
Deep ache in your butt after sitting? That's your piriformis.
Cross one leg on a box, knee out. Squat on the other leg. Inhale down, exhale up.
8 to 10 per side. Deeper squat, deeper stretch.
Tight hips and tight low back are usually one problem.
Feet wide. Hands on the floor. Forearms push the knees out. Dip the hips.
10 to 15 pulses. Groin opens, back lets go.
"Tight" hip flexors are usually weak hip flexors. Tight is how weak feels.
Straddle. Lock the knee. Lift one leg over the other. Back. No hands.
6 to 8 per leg. If it won't clear, now you know.
Low back pain? Everyone says "weak core."
Nobody says "weak back muscles." Those exist too.
Feet wide. Hands behind head. Chest tall. Hinge flat. Stand up. 10 to 15 slow.
Hip mobility lying down is a starting point. Hip mobility under load is the real thing.
Heels high. Deep squat. Chest tall. Knees out, knees in, 60 seconds.
Stability, strength, mobility. One squat.
World's greatest stretch stops at the ceiling. Your spine doesn't.
Elbow down. Pause. Sweep up. Keep going past vertical. Shoulder blade back.
5 to 6 per side. The last 20 degrees are the ones that matter.
Your core work is all front to back. The side gets nothing.
90-90. Hands together. Dip sideways. Pull yourself back up, no hands.
Down is the stretch. Up is the work. 6 to 8 per side.
Hamstrings tight again by lunch? Stop holding the stretch.
One leg straight. Toes back. Reach. Pulse in and out, 20 to 30.
The muscle lengthens and returns, like it does every step. That's what sticks.
A chair holds your spine in one shape for hours.
Half kneel. Leg out. Palms together. Chop low across the foot. Lift high across the shoulder.
Neck, mid back, low back, hips. 6 to 8 per side.
Stiff ribs and a shallow breath are the same problem.
The diaphragm attaches to your lower ribs. Locked ribs, locked breath.
Hands on the lower ribs. Breathe sideways into them. 3 to 5 breaths. Then move.
Sitting shortens the hip flexors, tightens the groin, locks the spine.
Half kneel. Leg out. Shift forward. Block the arm on the shin. Open up.
6 to 8 per side. Hips and spine, one move.
Tight hips don't need more stretching. They need stability first.
1Single-leg plank off a bench. Hold the line.
2Foot on the bench. Squat and reach across.
Stable, then open. That's the order.