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Most people think of the Psoas as a hip flexor, but it actually has this highly under-appreciated role in imbalanced and asymmetries. Here’s the fix 💪🏼 If you want to learn more about how to fix issues like this and many other aspects of mobility, posture, and biomechanics, check out my Biomechanics Course - early bird registration closes in less than TWO days (officially closed on Friday)! Link in bio. Credit to @anatomy.of.motion for the intro clip! —— #psoas #psoasrelease #hipflexor #hipflexorstretch #hipflexors #hipmobility #hipmobilitywork #backpain #lowbackpain #lowbackpainrelief

💥If you have "tight hip flexors" this video is for you! Here is one of the best exercises that you can do to strengthen your hip flexors. Let me know down below if you tried it and if it helped!⬇️ #hippain #hip #hips #hipflexor #strength #hipflexoractivation #muscleactivation #hipmobility #thespinaltruth

2 KEY exercises to eliminate your hip pain! 1. Start by unlocking your lower spine - get your back out of extension - Do 10 reps 2. Now you're going to strengthen your hip flexor. Do 10 reps Comment down below to let me know how you did⬇️ #hipflexor #hipmobility #hippain #hippainrelief #thespinaltruth #physicaltherapy

This unique stretch opens up your hips a way that a lot of people need ✅ When a restriction in the hips is present, often times you see compensatory action at segments around the hips (i.e. the low back). This can create excessive movement, pain, and/or discomfort in those regions as they are over-taxed trying to make up for a lack of function at the hips. In the overwhelming majority of cases, when there is a clear restriction in hip mobility, there is a limitation in the femur’s (thigh bone) ability to slide back in the hip socket. This stretch opens up the back of the hips as it pushes the femur back within the hip socket. The key is getting the right elevation of both the object under the knee and under the extended (top) leg: ✅ For the leg with the object under the knee, make sure it’s only as wide as you can still roll your whole body over it (as one unit) and square up your hips so they’re perpendicular to the ground if you were to draw a line through them top-down ✅ For the object/bench elevation under the top leg, make sure it is only slightly higher than the level of your hips ✅ Finally, make sure your low back is neutral and it’s not too arched or rounded After doing this for 2-3 sets of 1-2 minute holds, gently but fully breathing through it, you should notice you feel more stable in that hip and your back often will feel better! —— #backpain #lowbackpain #backpainrelief #backpainexercises #lowbackpainrelief #stretching #hipopener #hipmobility

DOUBLE BENEFIT: I use this to improve hip internal rotation mobility. But also, it is a great exercise for hip external rotation. The day after making this video my left hip was sore for days. Have you tried it? #hipmobility #backpain #hippain #hipairplane

Try these 3 Hip Exercises to alleviate your hip pain👍 💡Make sure to do each of these exercises for 10 reps each. You can aim to do these exercises twice a day or whenever you're feeling those symptoms. If you tried these exercises let me know down below how they worked for you⬇️ #hippain #hipflexors #hipmobility #hippainrelief #painrelief #bestexercises #thespinaltruth #drslater #drcalebslater

A fantastic exercise that drives the hip into internal rotation, but also crushes the glutes ✅ —— #hipmobility #hipmobilitywork #mobilitytraining #mobility #mobilityexercises #mobilitydrills #backpain #backpainrelief

Struggling to improve your hip internal rotation? This often does the trick ✅ ——— #hipmobility #hipmobilitywork #hipflexibility #mobility #mobilitytraining #mobilitywod #mobilitywork #armbar #internalrotation #mobilitymonday #warmupexercise #personaltrainer #personaltraining #personaltrainers

SOTS PRESS. It’s very challenging but extremely helpful. #sotspress #overheadpress #snatch #shoulderworkout #shouldermobility #hipmobility #anklemobility #thoracicmobility

📱Comment “Longevity” to access our 12 week knee program and dozens more on our strength and mobility app 🦿 Fix Those Weak/unstable Knees! Here's your 3-step solution: The Fix: 1️⃣ knee extension machine iso or wall sits (45s x 3 sets) 2️⃣ Single leg sit to stand (8 reps → then add weight) 3️⃣ Hamstring bridge iso → (45s x 3 sets) Do this 3x/week: * Focus on form over speed * Progress when it feels easy * Listen to your body Strong knees = Active life 💪 #kneeexercise #kneepain #kneerehab #glutes #quads #knee #kneesovertoes #strengthroutine #workouts #kneeroutine #hipmobility #quadexercises #gluteworkout #legday #unstableknees #weekknees #fyp

3 Exercises to Alleviate Hip Pain and Increase Mobility #hip #hipmobility #hippain #physicaltherapy #DIY #fyp

Elevate and Unwind: Your Path to Wellness 🦋 Join me on a transformative journey to strengthen your core, glutes, improve hip mobility, and enhance your pelvic floor functionality! If you're experiencing back pain, tight hips, or issues with your deep core, don’t miss my upcoming Free 7-part video series! Simply comment "CORE" below, and I’ll send the link directly to your inbox for complimentary access 🦋. Plus, video 4 just dropped today! No worries if you missed the previous ones; you can still catch up from video 1. Experience the powerful transition from a bridge position to a single-leg tabletop, then move into a leg extension, and finish with a diagonal kick. Engage your glutes, hip flexors, adductors, and pelvic floor all at once! Build strength in your glutes, hamstrings, and pelvic floor while improving hip mobility and relieving tension in your hips, lower back, and pelvic region. Let's focus on enhancing flexibility, mobility, and pelvic floor wellness! 💪 1️⃣ Start with the Bridge: Take a deep breath, engage your core, and lift your hips while exhaling. Activate your glutes, hamstrings, and pelvic floor as you lie on your back. For an added challenge, move on to 2️⃣ the single-leg tabletop march: Bring one knee to your chest at a 90-degree angle, then gently open it outwards to stretch your hip, groin, and pelvic floor. Progress to 3️⃣ a Hamstring and Hip Adductor Stretch: Extend one leg diagonally towards the ceiling, bend your knee, and return to the starting position. After completing another bridge, switch to the opposite leg. Benefits: 🦋 Strengthened Glutes, Hamstrings, Hip Adductors, and Pelvic Floor 🦋 Improved Hip Mobility 🦋 Relief from Tension in Hips, Lower Back, and Pelvic Floor 🦋 Enhanced Flexibility in Hamstrings and Hip Adductors Join me in this enriching stretching routine to enhance your pelvic floor health, increase hip mobility, and boost hamstring flexibility! #StretchingRoutine #PelvicFloorHealth #HipMobility #HamstringFlexibility. Have you tried this bridge variation yet?

Here are 3 of my current favorite dynamic warm-up drills that are great for mobilizing your spine and hips! Dynamic warm-ups, particularly those that focus on the spine and hips, can enhance our performance by increasing mobility and stability in these crucial areas. Warming up the spine also promotes better posture and reduces the risk of back injuries, while activating the hips before your workout can boost lower body overall strength, mobility, and flexibility. Allowing you to access a deeper range in your heavy lifts 🏋️‍♀️ 🎯 Work up to this with my Make It Look Easy (M.I.L.E) program available on the app via the 🔗 in my bio! SPOILER: my first-ever workout subscription-The Next Level-will be launching in Jan! I’ll be dropping a new intermediate/advanced workout of mine (tried, tested, & loved!) every month, so I would highly recommend starting M.I.L.E as soon as you can to prepare to take your training to The Next Level! 😉 @Phase SiX #warmup #bodyweight #spinalmobility #hipmobility #rangeofmotion

Hip pain getting in/out of the car? 😣 In order to get in and out of most cars, you have to lift your knees so you can clear your feet ☝🏽 This marching type motion can be aggravating to the hip and groin region if there isn’t enough strength there 👀 The key, though, in strengthening is not to increase pain and this simple exercise can offer a great way to strengthen the muscles in a nice way ✅ Use 50% effort as you bring your heel up and press your Pam down. The goal is to simply get a muscle contraction and hold it for 3-5 seconds 👏🏼 Relax and repeat up to 5-10 times each side. ⚠️ Modify by reducing the pressure, range of motion and/or repetitions depending on what feels good. This should NOT increase pain significantly- if it does, modify accordingly ⚠️ Here’s to getting out of the car like my 85 year old grandma! #car #hippain #kneepain #hiparthritis #hipexercises #hipflexors #hipflexorstrength #physicaltherapist #physicaltherapy #osteoarthritis #arthritispain #hipmobility Not medical advice. Try at your own risk.

https://yogasha.co/unlock-your-hips Let that ish go. Open your hips with me, starting on Monday. #hipopener #hips #hipopeningyoga #hipmobility #squat #hipmobilityexercise

strength seems to be the answer for so many things 🙂‍↕️ #hipmobility #hipstrengthening #legdaywarmup #stretching

✨ Say goodbye to tight hips, poor posture, and nagging sciatic pain! ✨ The Active Pigeon Pose is a game-changer for your mobility and overall comfort. By engaging your muscles and improving flexibility, this movement can help: ✔️ Relieve sciatic pain. ✔️ Improve posture. ✔️ Loosen tight hips. ✔️ Ease lower back tension throughout the day. If you’re looking to feel stronger, more mobile, and pain-free, give this a try! Your body will thank you. 🙌 #sciatica #lowerbackpain #injuryprevention #hipmobility #mobility #active #dynamicstretching #stretching

It can, but luckily you can re-align your pelvis through postural therapy. #drreese #PelvisRotation #PelvicHealth #HipMobility #CoreStability #PostureCorrection #FunctionalTraining #MobilityMatters #InjuryPrevention #BodyMechanics

The hamstrings play a big role in pelvic health and stabilization of the pelvic. Many people put a lot of effort into stretching the hamstrings, but they forget to strengthen them. I always say, it's balance! You gotta have both sides of the coin for a healthy environment. 🩷❤️🧡💛🩶 #yogateacher #pelvicpain #pelvichealth #pelvicfloorexercises #yogapractice #pelvicfloor #yogabenefits #yogaforbeginners #tightpelvicfloor #hypertonicpelvicfloor #fyp #foryou #hippain #hipmobility #foryou #yogaathome #yogatherapy

Deep Squats Ruined Me but 90 Deg Fixed Me!! New YouTube Video explains all at https://youtu.be/IKzpnYp9En4 . Truth can’t be stopped!! I’ve mentioned this many times but in case you didn’t know I come from a full range of motion ass-to-grass squat background and used large range of motion for my first 8 years in the training industry. Unfortunately, it nearly destroyed my body and produced so much pain and inflammation as well as various injuries I almost had to give up training altogether. Fortunately God led me down a journey where He gave me the tools & education not just how to fix my own body but thousands of others as well. That’s the power of 90 Deg eccentric isometrics. Now I can go deep when needed. Yes these methods have created controversy but that’s the nature of truth!! I go into all of the details in my new YouTube where I discuss my journey in the fitness industry & how I arrived on my 90 Deg EI method after coming from a full ROM deep ass to grass (ATG) squat background link in bio or copy paste https://youtu.be/IKzpnYp9En4 . The methods are working for thousands around the world and Yahweh God and Yahshua Messiah get all the glory!! Read more about all of these training methods, techniques, & protocols in my 600 pg book MOVEMENT REDEFINED that took me 8 years to write & includes 200+ research studies on website link bio. Best Shoes I use as well as all of my athletes are Vivobarefoot (code VIVO20DRJOEL) for 20% off). All of my athletes & clients use these because the research shows these help optimize joint health, strength, & muscle function. Need a training program to help you implement the tips in this video? We have you covered on our website. Now 25% off all training programs, workouts, & books on our website code NEWYEAR25. Link in bio. #squat #squats #legday #legworkout #personaltrainer #personaltraining #injuryprevention #kneepain #backpain #hippain #hipmobility #mobility #lowbackpain #backpain #weightlifting #powerlifting #functionaltraining #bodybuilding #bodybuildingmotivation #functionalmovement #painfree #lowbackpainrelief #trainsmart #movementismedicine #fitspo #instafitness #fitnessmotivation #gymmotivation #gym #fit

Stop Rotating your Feet Out Like a Duck!! More on this topic in my new YouTube video link bio or copy paste https://youtu.be/dOlfTHx5xPY . Best shoes Vivobarefoot code VIVO20DRJOEL. These shoes have scientifically shown to enhance muscle function, joint health, strength, & athletic performance as they mimic barefoot conditions. Read more about my methods in my book MOVEMENT REDEFINED link bio. Now 25% off all training programs & books code NEWYEAR25 link bio. 10 Facts on Foot Mechanics. 1.Notice I’m using straight foot position (straight ankle joint = neutral). 2. Straight or neutral foot position will look more internally rotated than what most folks are used to due to the shape of a healthy foot with wide toe box. 3. This represents proper alignment which is very rare due to continual misinformation in the fitness industry that pushes the erroneous feet out, toe & knee flare. 4. Although toes & knees rotated out may feel like a quick fix, the long-term effects on hip function are undesirable to say the least. 5. Many powerlifters & weightlifters end up destroying their natural lower body mechanics. 6. Because their feet & hips have spent so much time in excessive external rotation this becomes their go-to movement strategy for any lower body movement including walking, running, & overall gait mechanics. 7. Over time this can lead to a variety of lower body impairments & pain-related (i.e. chronic hip inflammation). 8. Once the lifter learns how to activate feet & ankles properly, the straight foot position with neutral alignment at hips, knees, & feet actually produces greatest strength & size increases. 9. This also optimizes joint alignment & centration throughout the entire lower body meaning the weight is most evenly distributed across the working joints & muscles. 10.The straight foot position is something that should be used on most exercises including squats & deadlifts regardless of individual differences in anthropometrics. Note: If you decide to squat deep then you will need to rotate your feet out. This is another reason the deep squat represents aberrant & faulty biomechanics under heavy loads. #deadlift #deadlifts #squats #powerlifting More in my full length YouTube video on this topic link at link in bio or copy paste https://youtu.be/dOlfTHx5xPY . . Read more about my methods in my book MOVEMENT REDEFINED link bio. . Now 25% off all training programs & books code NEWYEAR25 link bio. . Make sure to go barefoot or wear best barefoot shoes Vivobarefoot (25% off with code VIVO20DRJOEL). Barefoot training optimizes muscle function, strength, & joint health. . Also make sure to check out amazing new recovery gummies from Forwellness. . #deadlifting #deadliftday #powerlifter #powerliftingmotivation #injuryprevention #strengthtraining #weightlifting #bodybuilding #bodybuildingmotivation #strengthandconditioning #fitness #fitspo #gymtime #gym #workoutmotivation #workout #liftheavy #training #lifting #fitspiration #instafitness #mobility #hipmobility #sumodeadlift #deadliftsfordays #deadliftmotivation Stop rotating your feet out like a duck when doing your leg exercises. Not only is this creating misalignment & faulty biomechanics but you’re reducing your ability to produce torque & force. This minimizes your ability to gain strength and size not to mention compromises joint health.