Hall.

[Hall. @Patinepan]

Si son bien otakus como yo y no sabe qué animes ver comparto mi lista de animes con la puntuación por si quieren ver👉👈. https://t.co/GRBro7KpOd

[HTC VIVE @htcvive]

Who wants a free #VIVEXRElite?

Repost for a chance to win!

Bonus Entry: Tell us your favorite #VR game in the comments

#giveaway #XR

[Running-Physio @tomgoom]

I’ve been working on a graphic for differential diagnosis in anterior knee pain… have I forgotten anything?! In truth I’m not sure I can fit much more on! 😂

[Hall. @Patinepan]

@pbasilstrength Warmup

[Alex Bernier @mythoughtfood]

Years of unchecked stress wreak havoc on our bodies and minds.

The tension collects in your muscles and turns them rigid.

Stretches are powerful tool to reverse the slow destruction.

7 days of stretching to reverse the stiffness and regain your vitality:

- ⏱️ 6-12 minutes daily

- Best results: One session/day, but you still progress if you take days off in between.

Day 1, Lower Body

Standing Calf-Ham Stretch (0:06)
[ 3 x 30-60s/leg]

- Start: Place one heel on an elevated surface, leg bent, leaning forward, grab your toes or as close as possible.

- Straighten your leg and hold.

Standing Hip Flexor Stretch (0:16.2)
[ 3 x30-60s/leg]

- Place your foot flat on an elevated surface with a straight back leg.

- Lean forward and hold.

Butterfly Stretch (0:25.8)
[ 3 x 30-60s]

- Start: Sit looking ahead while holding both feet flat together.

- Push your legs apart with your elbows and lean forward.

- Hold at the bottom.

Day 2, Upper Body

Standing Lat Stretch (0:38.8)
[3 x 30-60s/side]

- Start: Standing with one hand behind your head.

- Lean toward the opposite side as far as possible without moving the legs.

- Hold, then repeat on the other side.

Kneeling Lat Stretch (1:01.1)
[ 3 x 30-60s/side]

- Start: Hands and knees on the floor.

- Slide one hand as far forward as possible with your palms facing the ceiling.

- Hold and repeat on the other side.

- Straight arm = greater stretch.

Supine Around The World (1:07.1)
[ 3 x 10-20 reps]

- Start: Lying face down on the floor, arms straight by your sides, palms facing up.

- Rotate your arms to have them pointing behind you.

- Return to starting position.

- Repeat 10-20x

Day 3, Lower Body

Lying Crossed-Leg Stretch (1:19.1)
[ 3 x 30-60s/side]

- Start: Lying on your back with one foot on the opposite knee.

- Grab the uncrossed leg below the knee and pull it toward you.

- Hold this position.

Seated Straight Leg Calf Stretch (1:28.9)
[ 3 x 30-60s/side]

- Start: Sitting on the floor with both legs straight ahead.

- Bend one knee to have that foot flat on the floor.

- Reach forward to grab your toes, or get as close as possible to them.

- Hold.

Side-Lying Adductor Stretch (1:38.6)
[ 3 x 30-60s/side]

- Start: Lying on your side, supported by one arm.

- One leg is flat on its side.

- Cross the other in front of it and hold the position.

Day 4, Upper Body

Standing Crossed-Arm Stretch (1:51.7)
[3 x 30-60s/side]

- Start: Standing with one arm across your torso at shoulder level.

- Use your other hand to pull your elbow toward it as much as possible.

- Hold this position, then repeat on the other side.

Standing Vertical Extension Stretch (2:01)
[3 x 30-60s]

- Start: Standing, both arms up, hands on top of each with your palms facing the ceiling.

- Reach as high as you can while keeping your hands together, and hold.

Behind the Back Claps (2:07.4)
[3 x 10-20 reps]

- Start: Arms behind your back, palms facing each other.

- Clap your hands behind your back, or as close as possible as you can get them.

- Repeat 10-20x

Day 5, Lower Body

Kneeling Hip Flexor Stretch (2:13.3)
[3 x 30-60s/side]

- Start: One leg bent in front of you with the foot flat, and the other knee is on the floor behind you.

- Hold the position. It may be enough to stretch if you are stiff.

- Lean forward to increase the stretch.

Lying Hamstring Stretch (2:22)
[3 x 30-60s/side]

- Start: Lying on your back with one leg bent and the other flat.

- Grab your leg underneath your knee with both hands.

- Straighten your leg and pull it toward you, then hold.

Lying Side Stretch (2:31.7)
[ 3 x 30-60s/side]

- Lying on your back, both legs straight.

- Lift one leg and cross it over the other, bent.

- Hold and repeat with the other leg.

Day 6, Upper Body

Kneeling Ab Stretch (3:02.9)
[ 3 x 30-60s]

- Start: Kneeling with the bottom of your toes flat on the floor.

- Lean back while keeping your torso straight and hold.

Seated Ab Stretch (3:12.3)
[ 3 x 30-60s]

- Start: Sitting on the floor, legs bent in front of you with your feet flat, leaning forward with your hands grabbing your knees.

- Pull your torso as far back as possible while holding onto your knees.

Standing Wrist Extensor Stretch (3:19)
[ 3 x 30-60s]

- Standing with the back of both hands against each other, fingers pointing down.

- Lift both hands while keeping them together as high as you can go.

- Hold at the top.

Day 7, Lower Body

Side-Lying Quad Stretch (3:32.1)
[ 3 x 30-60s/side]

- Start: Lying on your side. One leg over the other. Head supported by your other hands.
- Grab your top ankle and pull it toward your glutes.
- Hold.

Knee-to-Chest Stretch (3:42.1)
[ 3 x 30-60s]

- Start: Lying flat on your back.

- Use both hands to pull one knee toward you while lifting your head off the floor.

- Hold this position.

Side Lean Adductor Stretch (3:52.1)
[ 3 x 30-60s]

- Start: Standing, wide legs.

- Lean toward one side to straighten the opposite leg and align your hip with your knee.

- Hold while keeping your torso straight.

//

Follow this routine to conquer your overactive mind and improve your posture.

[Alex Bernier @mythoughtfood]

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time.

You lose your ability to move and stand upright.

Much of my work with chronic pain clients involves strengthening the legs.

This video shows 8 essential lower body motions:

1- Hip Extensions

Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings.

The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job.

Your lower back picks up the slack against its will and becomes overworked.

I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell.

- Hip Bridge (0:05)

- Hip Thrust (0:11)

- Romanian Deadlift (0:17)

- Deadlift (0:23)

2- Split Squats

Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting.

This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time.

I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated.

- Front foot elevated (0:30)

- Flat (0:36)

- Rear-foot elevated (0:42.2)

3- Lunges

Lunges are the dynamic version of the Split Squat.

Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands.

Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights.

Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently.

- Forward (0:48)

- Back (0:54.7)

- Side (1:07)

4- Squats

The king of all exercises is crucial for your ascension.

The vertical motion improves your ability to overcome the world's weight crashing down upon you.

It's also an amazing Glute and Quad stretch in the bottom position.

I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats.

Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe.

- Body weight (1:12.5)

- Loaded (1:19)

- Pistol (1:25.5)

5- Step-ups

Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads.

They are excellent for improving the stability of your hips and abdominal muscles.

Use the Front and Lateral variations to maximize your results.

- Front (1:31.5)

- Lateral (1:38)

6 - Leg Curls

Leg Curls strengthen the lower attachment of your Hamstrings.

They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting.

I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow.

The best way to benefit from this exercise is by using an exercise ball or a machine at the gym.

- Standing (1:43)

- Towel (1:49)

- Exercise ball (1:55.4)

- Machine (2:02.1)

7- Adductions

The inner thigh muscles become problematic when people sit with their legs crossed.

They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee.

I love Copenhagen Planks to restore the balance in your adductors.

- Knee-bent (2:08.8)

- Straight-leg (2:14)

8- Calf Raises

The ankles are the cornerstone of your posture because they affect the alignment of every other joint above.

Strong Calves are essential to their stability, yet many omit them from their workouts.

Standing Calf Raises also strengthen the knees from behind.

Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle.

Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet.

- Standing (2:20.5)

- Donkey (2:26.6)

- Seated (2:33.3)

Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line.

Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

[HTC VIVE @htcvive]

Repost for a chance to win!

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[Gerry DeFilippo | Strength & Speed @Challenger_ST]

Feeling rundown/sore after a tough week?

Do this routine we just did with us

1. T-spine rotations (2x15)
2. Fire hydrant w/ IR (2x12)
3. Thread the Needle (x15)
4. Dynamic Blackburn (2x20)
5. Rocking 90/90 (2x15)
6. Frog stretch (2x1 min)
7. Supine wave breathing (10 min)

[Soudal Quick-Step Pro Cycling Team @soudalquickstep]

We’re celebrating @EvenepoelRemco’s unforgettable Vuelta a España with a Pro Cycling Manager 2023 game key for one of our fans!

To have a chance, just follow us and retweet this post!

[La Vuelta @lavuelta]

🙋🏻‍♂️ ¿Quieres conseguir la placa del dorsal de la bici de 🇳🇱 @kaden_groves firmada? ✅ ¡Haz RT a este post y podrás participar en el sorteo!

🙋🏻‍♂️ Fancy winning @kaden_groves signed frame number? ✅ RT this post to enter the draw!

@wenea_es | #LaVuelta23

[Hall. @Patinepan]

@elgato @StarfieldGame @AMDGaming Yesssss🚀🫰🏽

[Elgato @elgato]

🎉 GIVEAWAY 🎉

We're giving away the ultimate Starfield-Edition creator bundle!

To enter:
1️⃣ RT & ♥
2️⃣ Follow @elgato & @StarfieldGame
3️⃣ Reply with your favorite Starfield screenshot or favorite space GIF

⏰ Winner chosen September 28th.

[Pro Cycling Trumps @procycletrumps]

Sepp Kuss for the win ❤️🤞
#LaVuelta23

[La Vuelta @lavuelta]

🙋🏻‍♂️ ¿Quieres conseguir la placa del dorsal de la bici de 🇩🇰 Jonas Vingegaard firmada? ✅ ¡Haz RT a este post y podrás participar en el sorteo!

🙋���‍♂️ Fancy winning 🇩🇰 Jonas Vingegaard's signed frame number? ✅ RT this post to enter the draw!

@wenea_es | #LaVuelta23

[Hall. @Patinepan]

@JustinefromG2A Pc, steam.

[Justine from G2A @JustinefromG2A]

🔥 GIVEAWAY TIME AGAIN 🔥

Win the gift card for Starfield!

To enter:
✅ RETWEET
✅ FOLLOW
✅ COMMENT your platform

Ends in 2 days ⏰

#Starfield #Xbox #XboxShare #XboxSeriesX #G2A

[Hall. @Patinepan]

@procycletrumps @PCyclingManager ❤️

[Pro Cycling Trumps @procycletrumps]

❤️#LaVuelta23 Rest Day Giveaway ❤️

TWO copies of Pro Cycling Manager 2023 game to WIN ✨

For a chance to win:
👉RETWEET
👉FOLLOW @procycletrumps & @PCyclingManager
👉Reply in comments with a "❤️"

Deadline: Start of Stage 10, 05/09/23 (1 entry per person)

Good luck!

[Hall. @Patinepan]

@NZXT 🚀

[NZXT @NZXT]

Win a FREE copy of #Starfield

Retweet and reply with 🚀 for your chance to win!

[Keith Ferrara @keithjferrara]

6 Components Of An Acceleration Workout

Use these 6 exercises to build elite levels of force & power on your acceleration days.

//Thread//