If you find yourself sitting like this for hours every day, it’s time for a quick mobility break. Here’s a simple flow to reset your shoulders, spine, and posture: • Straight Arm Rotations – Move through external and internal rotations to bring blood flow to your rotator cuff. • Shoulder Rolls – Loosen tension in your traps and warm up your shoulders. • Lateral Stretch – Lift one arm overhead, lean to the side, and breathe deep into your ribs. Switch sides. • Gentle Rotations – Keep your arms cl
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If you find yourself sitting like this for hours every day, it’s time for a …
9.3K views5 months ago
FacebookAlejandro Matias
Only got 10 minutes to stretch? Here’s the flow I’d hit every time: 1. 90-90 Lean – Opens up your glutes 2. V-Sit Reaches – Actively stretch your hamstrings 3. Cat-Cow from Tabletop – Mobilize your spine 4. Downward Dog – Stretch your entire posterior chain 5. Lateral Seated Stretch – Open up your QL lats 6. Runner’s Lunge Reach – Release tight hip flexors 7. Cobra to Child’s Pose – Strengthen & decompress your low back Simple. Effective. Full-body. Save this for when you need a quick reset! | A
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Only got 10 minutes to stretch? Here’s the flow I’d hit every time: 1…
77.7K viewsMar 25, 2025
FacebookAlejandro Matias
Try walking backwards on a treadmill. Research shows retro walking increases blood flow to the knees, strengthens the quadriceps, and can improve patellar tracking in people with knee pain. Studies have even found it reduces symptoms of knee osteoarthritis and helps with balance in older adults. Here’s how to do it: • Cues: Stand tall, keep your core braced, and step with control. Don’t lean back. Land on the balls of your feet, then roll through the foot. • Start small: Go for 5 minutes, 3–4 ti
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Try walking backwards on a treadmill. Research shows retro w…
10.8K views5 months ago
FacebookAlejandro Matias
If you can’t squat without knee or ankle pain, this one’s for you. Before you train your squat, warm up with: • Single leg marches (hip flexors) • Lateral leg raises (glute medius) • Medial leg raises (inner thighs) • Kickbacks (glutes and hamstrings) Then, practice chair squats to build strength and confidence in the movement. Once that becomes easy, use the chair for support, lean forward slightly, and hold. This is an isometric squat, a great way to strengthen your quads and tendons without p
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If you can’t squat without knee or ankle pain, this one’s for you. Bef…
11.5K views5 months ago
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Try these five bodyweight movements to build real glute strength and control. These are simple, athletic, and beginner friendly, but they hit every part of your posterior chain. Single leg glute bridge This isolates each glute and forces your hips to stabilize. Keep your ribs down and drive through your heel. Forward leaning split squat A small lean turns this into a glute focused burner. Slow your tempo to increase time under tension. Kickstand hinge This improves your hip hinge mechanics and t
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Try these five bodyweight movements to build real glute stre…
8.9K views4 months ago
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The fastest way to improve your mobility? Sit on the ground. Master these positions daily: • Seiza • Camel • Crisscross Applesauce • Deep Resting Squat • 90/90 • V-Sit • Tailor’s Pose • Wall Lean Our ancestors didn’t have chairs—they sat, worked, and rested on the ground. They moved between positions all day, adapting naturally to the stimulus. It’s like a mobility cheat code. Start with just 5 minutes a day. Then 10. Then 15. Do it daily—and watch your hips, knees, and spine unlock. | Alejandro
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The fastest way to improve your mobility? Sit on the ground. Maste…
27.2K viewsMar 22, 2025
FacebookAlejandro Matias
Tech neck is real — research shows that prolonged forward head posture increases strain on your cervical spine by up to 60 pounds of force compared to neutral alignment (Hansraj, 2014). This posture can lead to headaches, shoulder pain, and long-term mobility loss. Let’s undo that desk damage with this 3-minute mobility reset: 1. Seated Figure-4 Stretch (Glutes & Low Back Relief) • Sit tall, cross one ankle over the opposite knee • Place your hand on the top knee and let gravity gently lower it
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Tech neck is real — research shows that prolonged forward head post…
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