Maybe one day I'll start working out again

Kai | 32 | they/them

[movementnudge]

Movement nudge, resistance training

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[xekstrin]

Something to keep in mind…. building muscle is so hard people compete to see who can do it best. If you’re a woman worried about “getting bulky”, i promise you that you cannot achieve that physique by accident. Now go lift weights to increase your bone density & protect yourself from osteoporosis and improve your insulin resistence and eat a fiber + protein dense meal with some carbs to refuel and fat for satiety + energy 🫵

[xekstrin]

trans women this goes double for you especially the part about eating 🫵 you are not immune to your bones becoming tapioca in your old age pick up the weights and the fork sister we’re all gonna build our new bodies if i have anything to say about it

[snarkincense]

If I get into art again I'm gonna draw all the women muscular for representation, to piss off incels and to treat lesbians. There's so many bonuses and no downside to that (except maybe extra shading)

[xekstrin]

As a woman into muscle mommies I approve but this isn’t about “representation” or “pissing off incels”, it’s about encouraging real women in real life to lift weights because a not-insignificant amount of women are intimidated by weight lifting, which is frustrating because it would help them out so much, and becoming strong will not give you a muscle mommy body because you have to be incredibly intentional to get the muscle mommy body

As an artist you also should get into some sort of sport or physical activity so your body doesn’t collapse 🫵 put down the pen pick up the sword and fix your posture

[movementnudge]

Movement nudge, for hands and wrists!

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[ozempicofficial]

[thisishowyoumakemovies]

That comment is spot on AND sciatica stretches are legit. The best treatment for sciatica is get stretchy.

Signed: Willem Defoe fan with sciatica

[wethekeegsta]

For anyone who doesn’t know, Sciatica is pain due to compression of the sciatic nerve, which runs from your buttocks down the back of your leg. The reason this stretch is helpful is because the sciatic nerve, after leaving your spinal cord, immediately runs just underneath - and may get compressed by - the Piriformis muscle deep in your buttcheek, which helps you externally rotate your hip. (If the muscle is super tight, your toes on that side might actually point further out when you lie down compared to the toes on your other foot, jsyk).

If the above stretch ain’t compatible with you for reasons like having bitch ass knees, here are some alternative and amazing stretches for the muscle in order of easiest to hardest (but imo least to most helpful) to perform:

However, just keep in mind that none of these stretches will help you if you have a herniated disc, which compresses the nerve roots that protrude from the spine itself! For that you’ll for sure need some different medical intervention.

Have fun!

[electricswamp]

[hobbies306540111]

women should lift weights because it prevents osteoporosis in old age and makes you a more capable person in everyday life please shut up about butts and waists and hourglasses i'm going to fucking kill

[endangeredlove]

;___;♡♡♡♡

[mothric]

genuine question from someone who would rather chew their arm off than go to a public gym, and also doesnt have a lot of money: how do you safely get into strength training? are there youtube channels, apps (android), etc anyone recommends that makes it approachable and don't lean into diet culture / body shaming?

also the biggest thing that keeps me from working out is that I already have joint and spinal issues and moving the wrong way can fuck up a knee or a shoulder or my spine for days. I really don't want to injure myself, and have unwittingly done so before. resources that are extremely clear on exactly how to move and offer gentler / alternative ways to move for people with limited range are vital.

[feenyxblue]

Okay, so this may not technically be strength training, but muscles are dumber than bricks and cannot tell the difference between your own bodyweight and actual weights.

So, may I recommend:

Hybrid Calisthenics

Hey everyone! My name is Hampton and my brand is Hybrid Calisthenics. You can find me by that name pretty much everywhere on social media.

He runs a YouTube channel where he goes over how to work your way up to more complex exercises (for instance, his pull-ups videos start with using a door jamb and moving your weight back and forth) so it's good for easing yourself into things.

[bundibird]

You also don't have to fork out for expensive weights and such if you don't want to/can't. Substitute with stuff you either already have at home or can get from the supermarket and build up the weight you can exercise with. 500 gram cans of butter beans then 750 gram bottles of pasta sauce. 1 litre drink bottle then your 1.5 litre milk bottle. 3 litre bulk-buy bottle of laundry detergent. Etc. One of my dogs weighs 13 kilos and I pick her up on the regular (to her delight). One weighs 16 kg and I pick him up too (to his consternation and mild disapproval). You don't have to fit out some fancy home gym before you can start strength training.

[theygender]

I second Hybrid Calisthenics, that's the program I use. It's run by one guy who's taken it upon himself to make exercising more accessible and it's completely free! Each exercise has different variations based on your ability and each variation is further divided into different levels of difficulty so you can work up to where you want to be. If you can't do a single push up for example then this program will help you work up to the point where you can, and if you're a master of push ups then there are more advanced body weight exercises you can tackle so you can keep moving forward in your training without stagnating. The routine offers a full body workout with absolutely no equipment required for the beginning levels. The only reason you would need to buy anything is if you want to work up to a full pull up, at which point you would need actual pull up rings

Here's his actual website which I feel is easier to navigate than the YouTube channel on its own and organizes things in a way that's easy to understand. He explains everything you need to know about the routine and each individual exercise has both a text description and a video tutorial

Hybrid Calisthenics

[aroaceauri]

@movementnudge

[flame-shadow]

hey did you know??? that if you stop stretching and maintaining mobility in your body then it goes away?? things get tight and you can't move the way that you used to??? and when you decide to try getting a stretch routine going that the first week fucking sucks because you keep going 'damn i used to be able to do this no problem' and then you have to switch gears and be kind to yourself and just focus on getting better from here instead of berating yourself for dropping the good habits in the first place??? and your body never stops aging so you gotta keep taking care of it and sometimes you gotta take care of it extra in certain areas because of things that happened when you were younger and it's boring and sometimes hurts but it's so necessary???

i am yelling this at myself right now i am going through An Experience (trying to get into a routine of body maintenance again for my physical and mental health)

[fucking-relax]

oh, Sisyphus! i got you

[movementnudge]

Movement nudge!

Source

[movementnudge]

Movement nudge!

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[fucking-relax]

found the most beautiful neck stretch and i'm yoinking directly:

Sit or stand upright.

Overlap your hands and place them on your breast bone.

Tilt your head upward and slightly to the left until you feel a gentle stretch along the front and side of the neck.

Hold for 10 seconds.

Repeat on the other side, tilting your head up and slightly to the right.

Stretch each side three times.

also helpful for my mild lordosis: glide your head backward so your ears are over your shoulders, or as far as is comfortable (your chin will tuck slightly as you do this). hold for 6 seconds, relax up to 10 seconds, and repeat 2-4 times

[movementnudge]

Movement nudge!

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[movementnudge]

Movement nudge!

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[movementnudge]

Movement nudge, figuring out your squat.

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[movementnudge]

Movement nudge!

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[tiktoks-i-enjoyed]

[movementnudge]

Movement nudge!

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[fucking-relax]

betrayed: sitting begins to hurt

the only consistent treatment i can find is preventively move while still in uncomfortable phase. but since i need a literal comfort check reminder and timers eventually become ignorable:

build movement into routine

sitting on transit? after every few stops, change sitting posture. try bending spine in different directions for relief but stop if it's painful.

at a desk? after finishing a task or a glance at the clock, get up and walk around or wiggle.

writing? move around when thinking and every StimuWrite goal met, celebrate with it ٩( ᐛ )و

comfiest seat ever? gotta move then too but damn, good luck. hopefully training in recognizing Moveable Moments in other routines will help in new or comfortable situations

[movementnudge]

Movement nudge, engage your core!

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