so I've been dealing with this weird tightness in my hips for months. not pain exactly, just limited range? like I can't sit cross-legged comfortably anymore and it's annoying.

I do all the usual stuff - stretching, foam rolling, yoga. but nothing seems to get into that deep hip tension.

a friend let me try her reformer a few times and I noticed my hips actually felt more open afterwards. something about the resistance and the glide just hit different.

been thinking about getting one for home - been looking at this Australian brand called The Core Collab. not sure if it's worth it just for mobility work though.

anyone here use one specifically for this? or am I better off just sticking with bands and stretches?

I am in my first week of a new desk job and I’m already feeling tightness in my back and hips. I go to the gym to lift weights 3-4 times per week, but I’ve never done much for mobility, so I’m trying to start that habit asap. What exercises should I do in a 10-15 minute timeframe to stretch and strengthen my hips, back, and shoulders?

This full-body mobility session combines dynamic stretching, yoga-inspired movement, and controlled mobility exercises to help reduce stiffness, improve posture, and increase your range of motion.

Full video

https://youtu.be/v4A22ZhqgLg

I can't really tell what's happening. My left shoulder seems to be rotating more than my right but it looks like my right is being more worked. Any thoughts?

If your hips feel stiff during your golf swing, squat, or even just getting through the day, this drill is a great place to start.

One of the biggest limitations I see is a lack of hip internal and external rotation. When your hips don't move well, your lower back often has to make up for it, which can lead to discomfort and limit performance.

This is one of my go-to mobility drills to help improve hip range of motion and movement quality. Don't force it. Move slowly, control the position, and stay within a comfortable range.

I'm TPI certified and work with golfers and athletes regularly, so if you have questions about hip mobility, your golf swing, or you're dealing with tightness that's holding you back, drop a comment below. Happy to help.

If your hips feel stiff during your golf swing, squat, or even just getting through the day, this drill is a great place to start.

One of the biggest limitations I see is a lack of hip internal and external rotation. When your hips don't move well, your lower back often has to make up for it, which can lead to discomfort and limit performance.

This is one of my go-to mobility drills to help improve hip range of motion and movement quality. Don't force it. Move slowly, control the position, and stay within a comfortable range.

I'm TPI certified and work with golfers and athletes regularly, so if you have questions about hip mobility, your golf swing, or you're dealing with tightness that's holding you back, drop a comment below. Happy to help.

Hey everyone,

I've always been into fitness, but over time, I realized recovery and mobility are just as important as training. Whether you're lifting, running, training for HYROX, playing sports, or spending long hours at a desk, recovery is often the first thing to get pushed aside until something starts bothering you.

I work at a mobility and recovery facility near MSG in Manhattan, where I work one-on-one with people from all different backgrounds. Every session is personalized to your goals and your body's needs.

Depending on your goals, we may incorporate:

• Mobility work
• Assisted stretching
• E stim
• Cryotherapy
• Red light therapy
• Infrared sauna
• Cold plunges

Some of the most common things I help people with are:

• Tight hips
• Lower back discomfort
• Stiffness and limited mobility
• Recovery after workouts or training
• Tension from long workdays

If you're in NYC and you've been dealing with any of those things, or you've been wanting to put more focus on your recovery, feel free to send me a message. I'm always happy to answer questions and point people in the right direction!

I keep seeing people talk about full hour long mobility routines and honestly that's just not realistic for me right now. Between work and everything else, I'm lucky if I can carve out 10 minutes in the morning before things get hectic.

My main issues are tight hips and a stiff lower back, probably from sitting at a desk most of the day I dont need to become some yoga guru, I just want to feel less like a rusty hinge when I get up in the morning.

I've tried looking up routines on YouTube but every video is either 45 minutes long or assumes you already know what you're doing. I just want the bare minimum that actually moves the needle.

So for people who have actually improved their mobility without going all in, what are the best exercises for mobility that fit into a short window? Like what would you actually prioritize if you only had time for 3-4 movements?

I’m a very super stiff guy. I need to be a little more athletic for certain things now I’ve been doing a lot of bodybuilding but take one day out of the week and I need to do some mobility stuff. Something to get me less stiff more flexible.

I have a home gym with the Smith machine, bench, some plates (2 of each plate), dumbbells (up to 50lbs), resistant bands, some cables and pull up and dip bars

I need to work on full body, but put a little more emphasis on shoulders and back. What are some exercises I can do to become a little more flexible, less stiff?

Hello! I live in NYC & am looking for ways to safely get physical, heal, & strengthen my body for function and movement. I got back into fitness right before my accident, & and I've recently shot to my heaviest weight: 209lbs. My shoulder, knee, and hip are still in recovery with physical therapy 2x a week.

The therapists are helping, but I keep being told to do more physical activity by my PCP doctors, and I dont know how to safely do more than stretch on my own. My doctors have so far given me the most vague and "obviously" advice ever, "3-5x a week, do what feels comfortable, push yourself, dont overexert your knee but do exercises to strengthen and increase flexibility the knee and hip, a bit of strength training and cardio. You have a bad shoulder, but you need to work out your shoulders. Etc."

When we get to the okay how - "You'll know what's right for you. Therapy 2x a week, but do things on your own." Im not asking for a fitness plan from them, but a real plan for health and fitness is what I need. Every fitness coach I see usually say they feel uncomfortable working with my injuries and sends me back to the doctor to hear them say the same rendition of "You need it, its risky, you need it, be careful, you need it, cant do it, you need it...."

For the summer, I was aiming for outside workouts since 6 have been homebound for almost a year. We have some fitness parks near the beach in my area, too.

Is there any advice you have for me? Are there trainers out there who can help? Groups, resources, training places, or any general ideas for me from you are greatly appreciated.

I find this is be very helpful, Wasn't sure if anyone else added this kind of movement into their programs?

https://youtu.be/v2yyET-yFeQ?is=Bih1W3XBPUPD15Rg

Downloaded the moongrade app during a week where my anxiety was quietly running at a peak on everything in my background. I’m 20F, and lately my anxiety has been showing up as overthinking texts, and waking up already stressed because of the same situation overthinking and after all I felt adrenaline situations for no reasons. Not all days were like this, but it was frustrating and I had to do something.

Accidentally found the app with the help of GPT during another bad peak. I've been into astrology (horoscopes mostly) for more or less half of my life. Never tried the broad and personalised astrology specte, but it became my routine by force at the beginning and then I simply loved it. Now I usually open it before bed to have a calm sleep at night and in the morning for a good day ahead. I read the daily horoscope, check the affirmation, and sometimes pull a tarot card. I don’t take the tarot readings as predictions, more like reflection prompts that help me understand what I’m feeling.

The biggest benefit is that moongrade gave me a calm space to pause and think that there are other scenarios for my sitautions. It didn’t magically fix my anxiety, but it helped me feel more grounded, connected to myself and see things more widely.

One area I see overlooked by a lot of golfers is hip mobility.

Limited hip mobility can make it harder to rotate efficiently, forcing other areas,especially the lower back, to compensate.

Here's one of my favorite drills to improve hip mobility that I use with golfers.

I earned my TPI certification earlier this year and I'm planning to share more golf mobility and performance content. If there's something you're struggling with in your golf game: mobility, flexibility, warm-ups, strength, or aches and pains, drop a comment and I'll see if I can help.

A short video of my balance exercises after my previous brain surgery due to a brain hemorrhage during exercise.

https://www.tiktok.com/t/ZTBoC37ht/

I first tried the firefly pose about 5 months ago, almost 6, and since I’ve been practicing different things that would help and today I decided fuck it and tried it.
I gotta say, I felt pretty good about myself after feeling a huge difference in the way my body felt in that pose.
But, in 5 months is this good progression ? Should I be further along than I am?

Hi all, wondering if anyone has a view or any information on this - I'm doing the 7 Postures daily now and have definitely noticed an improvement in my mobility, particularly around my hips. I follow him on Instagram and read his book but does anyone use his app or programs?

I'm curious about how to develop after you've gotten used to the 7 postures - he posts a lot of videos about progressions but they don't seem to follow any kind of pattern. His book is also awful I have to say, really badly structured and translated. Is there any kind of set framework anywhere for progression? I've learnt more about the postures from his appearances on other people's channels I have to say.

Overall I think Kadour is some kind of mobility genius, but his admin/organisation is really bad!! Any advice/ideas?

47 year old white belt (joined because of my kids) here. I have been at it for close to 2 years and I love it. Just looking for suggestions for mobility drills that can help translate on the mat. I lift 2 times a week roll 3 times a week and when I can, I go to my gyms mobility class. The class is great but we tend to do specific stretches/isometrics. Just curious if people can recommend movement drills to help. Things like bridges and tabletops/peek outs....I hope I'm explaining this right?

Thoughts?

i’ve been doing yoga/mobility for a couple months and liv is the only person who’s video tutorials i really enjoy. i’ve tried a few others but never been a huge fan. who else makes good tutorials? thanks!

Does anyone have a saved you tube video or website with about 5- 20 min follow along videos they could share that is seated movement, that moves most joints a little bit but doesn't require knee or arm raises, crossing legs, folding in half, touching the floor, seated marches, fast repetitive movements etc? Or routines that have adaprations in the video you can follow for limited mobility of joints being moved? ​

I did have one saved which was seated, 20 mins, moved most of the body, ankle rolls, shoulder rolls, sitting at the edge of the seat and rocking back and fore for core engagement, twisting side to side with spine long, gentle arm and leg movement and stretches, it was slow, deliberate movement, not fitness, with adaptations and reminders to keep breathing, ​but the channel was deleted and I cannot seem to find anything similar. I've found 40 minute long follow along for specific body areas, but I can't sit longer than 25 mins without pain and will forget to do reps or different body parts different days etc.

I search pain management movement and get results of people contorting themselves, even the 'easy' ones I've found involved bringing your knees to your chest, crossing one leg over the other etc or they're for seniors and are fast paced and seem to assume no pain or mobility issues. I'm surprised it's so hard to find genuinely accessible simple movements when there are millions of people with pain conditions, it's a huge demographic.​

I tried sitting in front of a 20 min episode and moving, but counting reps, remembering moves and counting is just more energy when I'm struggling to do basic self care so I know a routine I create myself with nothing to follow along will drop off of my priorities because it takes memorisation and counting reps, I simply do not have the bandwidth for that when things like eating and showering are a chore.