#mobility

[shamebats]

From the OP: "If you sit at a desk or stare at your phone all day, this is for you. Here's how to undo the damage: - Banded Chin Tucks - Strengthen your neck flexors and fight forward head posture - Banded Pull-Aparts - Target your rotator cuff and improve shoulder stability - Banded Abduction - Activate the midline of your scapula for better posture - Lateral Deltoid Raises - Build shoulder stability and control - Banded Up-and-Overs – Boost scapular mobility and range of motion These simple banded drills will help you stand taller, move better, and feel stronger - even after hours at a desk."

Some of these are the same or similar to the exercises my physical therapist taught me.

[thoughtportal]

5 simple exercises to awaken dormant muscles

{source}

[itseasytoremember]

Hey if you or anyone you know uses a cane, especially balance, I recently had a really bad flair up and was without one, but I was near a outdoor supply store, and I ended up getting a small hiking stick with a cane handle and let me tell you

1. It's lighter than any cane I've ever used

2. Its telescopic so I can keep it in my car, unlike the "folding" canes that hate being folded

3. It has a spring suspension system to provide a bit of give to your arm, like suspension on a bike, my arm doesn't get sore

4. It COMES WITH different feet for it, you don't have to BUY them seperately

5. Has a wrist strap

It's such a massive upgrade from literally any mobility cane I've ever been sold. Is it as strong as a solid hardwood or steel cane? Hell no. But it can support my weight and I'm about 200 pounds.

Also it was 30 bucks! There are better ones that go higher in price but most canes I've had to buy are more than that and wear out

[niyarest]

morning mobility routine

[env0]

What can I say, I like having a leg up (on the competition)

[peppermintquartz]

i sit a lot and type for work which often gave me issues with my back, shoulders and wrists, so i asked my PT to give me a pre/post sitting stretch/relaxation sequence

i think it'll be useful for you. of course do be careful, choose what you are able to do, look up references on how to perform the moves if you're not sure, and stop if you feel sharp pain anywhere

Pre-Sitting Routine (5–10 minutes)

You'll need: resistance band, lacross ball (or equivalent), yoga mat

Cat-Cow Stretch (1 minute)

Start on hands and knees. Alternate between arching your back (Cow) and rounding it (Cat). Loosens the spine and preps the body for sitting.

Hip Flexor Stretch (1 minute per side)

Kneel on one leg, with the other foot forward in a 90-degree angle. Push hips gently forward to stretch the front of the hip.

Resistance Band Glute Activation (1 minute per side)

Place a band just above the knees, lie on your back, and perform glute bridges. Focus on squeezing your glutes at the top of the movement.

Band Pull-Aparts (1–2 minutes)

Hold a resistance band at shoulder height and pull it apart until arms form a "T." Engages the upper back and helps with posture.

Lacrosse Ball Foot Roll (1 minute per foot)

Stand or sit, place the ball under your foot, and roll from heel to toe. Activates lower body muscles and promotes circulation.

Post-Sitting Routine (5–10 minutes)

You'll need: lacrosse ball, a chair, yoga mat

Standing Forward Fold (1 minute)

Hinge forward from the hips, letting arms and head dangle. Loosens tight hamstrings and stretches the lower back.

Thoracic Extension Stretch (1 minute)

Sit on a chair, place your hands behind your head, and arch backward gently over the chair back. Opens the chest and mobilises the thoracic spine.

Figure-4 Stretch (1 minute per side)

Sit or lie on your back, cross one ankle over the opposite knee, and bend over your legs (if seated) or pull the supporting leg toward your chest (if lying down). Relieves tension in the glutes and hips.

Seated Spinal Twist (1 minute per side)

Sit cross-legged or on a chair, twist gently to one side, using your hand for support. Loosens the spine and improves mobility.

Lacrosse Ball Wrist Relief (1 minute per hand)

Place the lacrosse ball on a table or your thigh and roll your palm, wrist, and forearm over it. Relieves tension from repetitive hand movements.

Hope these help!

[jiraisupportgroup]

♡ Stretches you can do while lying down ♡

You don't have to be particularly flexible or active to get benefits from stretching. Even stretching just a little bit can help a ton with blood flow, muscle health, and mood. There are a ton of stretches you can do while lying completely down in bed, no sitting up required ♡

Before you start stretching, if you can, move around a little bit. This does not mean that you have to get up; instead, just wave your arms around a little bit, lift them up, put them back down, move them out to the sides, shake them out, for your legs you can shake them around, kick your feet a little bit, move your feet out and back in (like you're doing slow laying down jumping jacks), just move around a little bit. This will help get some blood flowing and loosen your joints and muscles a bit before you start stretching.

At no point while stretching should you feel pain. If it hurts, stop, and try either a modified version of the stretch or not stretching as far. (I also tried my best to add descriptions to the images, but some of these are kind of hard to explain in words, so I really hope the descriptions I added make sense T-T).

♡ Knee to Chest

There are tons of modifications to this too. You can do both knees up to your chest, or just one at a time. If you're doing one at a time, you can keep your other leg straight, or you can have it bent. This is good for your hips and lower back.

♡ Lying Spinal Twist

The simplest way to do this stretch is with both legs together as shown on the left, but if you are more flexible or want a deeper stretch, you can do the variation on the right with one leg at a time. For both stretches, try to do both sides. This is a really good one for lower back pain.

♡ Happy Baby Pose

On the left is Happy Baby pose, on the right is half happy baby pose. I always personally found happy baby pose easier because I have tight hamstrings. This pose stretches your inner thighs and relieves a bit of pressure off of your lower back.

♡ Reclining Hamstring Stretch with Strap

There are variations of this where you just hold your feet with your hands but you have to be pretty flexible for that, so what I opt to do instead is use an old t-shirt or a towel (you can really use anything) hold either side of it in my hands and place my foot into that like it is a strap. This makes the stretch much easier, and you don't need any sort of fancy strap or workout bands for it. This can help a lot if you get sore legs after standing or walking for a while.

♡ Fish Pose (modified)

There are some really high level modifications of the fish pose, but you don't need to go crazy with it. If your pillow is not supportive enough or long enough for the image on the right, you can fold it in half and place it under your upper back, then let your head hang off the end of it, while still supporting yourself with your arms as much as you can. Do not put any pressure or weight onto your head when doing this or you could strain your neck. You want to either have your head supported by the pillow, or you want your arms to be supporting your upper body so your head does not have weight on it. This one is good for your upper back, neck, and shoulders.

♡ Eagle Pose (Lying Down)

This one is a little more difficult, but once you figure it out, it's not too bad! This one is really good for your shoulders and hips. I unfortunately could not find too many modifications for this one T-T

♡ Cobra Pose

There are a ton of different ways to do this one too! If you want more of a stretch in your lower back, you can bend your knees so your feet are upwards as well as your back. You can also straighten your arms so you are lifting yourself up higher as well. This helps with your shoulders, neck, and your back in general.