Irham

[Muscle Forge @LearnLoopz]

Knee pain isn’t always age.

It’s often muscles you never trained.

Wall sits. TKEs. Glutes. Easy walks.

Save this and stop only icing it.

[Bitturing @Bitturing]

拉伸你的身体

增强灵活性，改善血液循环，缓解肌肉紧张。
每天坚持简单的拉伸运动，让身体更健康、更有活力。
从今天开始，给自己5分钟的拉伸时间吧！

[dr. Adam Prabata @AdamPrabata]

Gerakan stretching ini dapat dilakukan di sela-sela kesibukan pekerjaan kalian. Lakuin 2-3 kali sehari, terutama setelah duduk lama abis kerja.

Pada pekerja kantoran, gerakan stretching itu bisa menurunkan tingkat nyeri di area leher, bahu, dan pinggang bawah.

Selain itu, latihan gerakan rotasi dada seperti ini bisa memiliki manfaat untuk kesehatan antara lain:
-Meningkatkan mobilitas atau pergerakan tulang belakang
-Mengurangi kekakuan tulang, terutama setelah duduk lama
-Menurunkan tekanan di pinggang bawah, yang sering berujung pada nyeri

Semoga bermanfaat!

Sumber Ilmiah:
Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers: a randomized controlled trial

[Muscle Blueprint - Fitness | Health | Abs @MuscleB1ueprint]

Goodbye bad posture 👋

[Metabolic Factor @MetabolicFactor]

This actually works, like magic🤩

[やす先生@40代のセルフケア @kafuu_seikotuin]

実はこれ、7日続けると体が変わります。
ガチガチの腸腰筋がゆるむと、反り腰が整い、
ぽっこりお腹や腰の重さにも影響します。

やることはたった30秒。
正しい姿勢で骨盤をゆっくり回すだけ。

ただし、やり方を間違えると効果が出ません。
必ず保存して、見返しながら行ってください。

少しでもやってみる人は
コメント欄に🔥を入れてください。

[Fitness Hub @FitHubHQ_]

Morning Routine to fix lower back pain

[Silvina Dell'Isola @silvina_jk]

❌ Peores ciudades de Japón para VISITAR:

・Tokio 🇯🇵 (demasiada gente para todo)
・Kioto 🇯🇵 (templos convertidos en colas)
・Osaka 🇯🇵 (ruido, neones y multitudes)
・Nara 🇯🇵 (ciervos rodeados de turistas)
・Yokohama 🇯🇵 (Tokio sin ser Tokio)

✅ Joyas de Japón que SÍ merece la pena visitar ↓

[Smart Postures @SmartPostures]

Hip “imbalance” is often talked about as if one side is simply out of alignment and needs to be put back into place.

The more useful concept in this video is hip rotation and control.

The different positions challenge the hips through rotation while the pelvis has to stay relatively organized. That matters because your hips need both internal and external rotation for everyday movements like walking, squatting, changing direction and getting up from the floor.

You also don’t need perfectly symmetrical range from both sides. Small differences can come from anatomy, strength, coordination, previous activity and how you habitually move.

What matters more is whether you can access and control the available range without forcing the joint.

Use a smaller range if the pelvis keeps shifting or you feel a sharp pinch. More range isn't automatically better.

And these drills aren't a guaranteed fix for a structural “hip imbalance.”

Instead of constantly trying to realign the body, build more options for how the hip can move and control them well

[Posture University @PostureUni]

Your shoulders don’t just need to be “strong.”

They need to know how to move, stabilize, and control the shoulder blade under load. 🧠

What caught my attention: the exercises aren’t simply about building bigger back muscles.

They challenge the muscles around the scapula, upper back, rear shoulder, and rotator cuff to work together.

That matters for swimmers, volleyball players, lifters—and anyone spending hours at a desk. 🏊‍♂️🏐🏋️‍♂️

It helps to
✅ Improve shoulder mobility and stability
✅ Strengthen the upper and mid-back muscles
✅ Support better posture and spinal control
✅ Reduce muscular overload and injury risk

⏱ How to perform:
• 20-30 seconds per exercise
• 2-3 sets
• 2-3 times per week

The goal is having enough strength and control to move well through different positions.

Train the back.
Train the shoulder.
But most importantly: train the connection between them.

[Aesthetic Gentleman - Fitness | Fashion | Health @BAestheticMan]

Do These 7 Moves Daily to Fix Your Body🔥📷

1.

[Massimo @Rainmaker1973]

The 5 bedtime leg moves that fix your waist and hips

[Yoga & Mobility Exercies @YogaMobilitys]

Who here suffers from some form of shoulder problem?

Try strengthening your scapular muscles 🤝

[Posture University @PostureUni]

A better posture isn’t just about “pulling your shoulders back.”

This sequence uses a foam roller to challenge shoulder mobility, upper-back extension, and trunk positioning in different ways.

The key is not forcing the range.

Move slowly, breathe, and let the ribcage and shoulders gradually find a more comfortable position.

1 minute can be a useful reset—but consistent practice is what creates lasting changes in movement habits.

Your posture is something you train, not something you simply “hold.”

[Conor Harris @Conor_Harris_]

Instead of stretching your way out of Anterior Pelvic Tilt, strengthen yourself into a better posture 💪🏼👇

[Conor Harris @Conor_Harris_]

This fixes your tight Psoas & hip flexors better than stretching

[Yoga & Mobility Exercies @YogaMobilitys]

Tight neck? Rounded shoulders? Start here

Tight neck? Sore shoulders? Feeling that tech neck creeping in?

Try these four mobility moves to release tension, open the upper back, and help your neck feel lighter after long hours on your phone or computer

[Postures Blueprint @PostureBluprint]

Got back pain? 3 simple moves. 🌿
That tight lower back is not going to loosen itself. Three quick movements to open the hips, unlock the spine, and let the tension out.

[なぁさん｜ストレッチ @PU_nakata]

慢性的は肩こり持ちは 9割はこの「菱形筋」がガチガチ 肩甲骨と背骨を結ぶ筋肉 しかし日常生活でここを動かす 機会はめったにないからこそ 固まりやすい しっかりストレッチすれば 血が巡って視界が明るく首が楽に (最低1分、最高5分)

[Fitness Hub @FitHubHQ_]

Beginner vs Advanced