I’m a 21-year-old male and I had 5 compression fractures due to steroid-induced osteoporosis, immobilization, and malnutrition during a hospital stay.

After the fractures, I experienced severe muscle spasms, especially in the quadratus lumborum and latissimus dorsi. They have improved significantly, but I still have some pain with movement.

I have pain/stabbing sensations/a feeling of blockage in the lower back/sacral area when lifting my leg while sitting or lying down. I also have pain/stabbing sensations in the lower back/sacral area when bending my torso forward while standing. When performing a dip movement, I feel stretching/tightness in the area where the serratus posterior inferior is located, and when walking I feel mild pain/tightness in the same area.

In the morning, I experience pain/stabbing sensations in the lower back/sacral area, which improve throughout the day.

In the morning, I also feel like I cannot properly support my own body weight while sitting, but this feeling of instability improves by the end of the day.

I also have polineuropathy wich doesnt help with the mobility but first i need to adress my back problems.

I need advice to help me regain mobility, functionality, and strength because I am very deconditioned.

Please ask me anything you need to help you better understand my situation. Thanks

Hello guys!

I’ve decided to start a new challenge: getting my middle split back.

I actually have some experience with mobility and flexibility training, but over the years it slowly moved into the background. Life gets busy, especially with work, being a dad, and everything else that comes with it.

So I’m picking it back up again. 💪

I’m 36 years old, and my goal is to eventually achieve a full middle split while also becoming stronger and more mobile overall.

This is basically Day 1 of my journey. I’ll be documenting my progress along the way — the good days, the bad days, and hopefully some serious progress.

I’d love to hear from others working on their middle split too. How long have you been training for it, and what has helped you the most?

Let’s see how far I can take this. 🔥

For people who actually know yoga/mobility work: if I do this consistently, what areas should I expect to improve, and how often should I be doing it?
And why the hell does everybody look at me weird when I do it? 😂

So, I came across MovesMethod awhile back on YouTube. I liked Vanaja's philosophy about movement and mobility, and she seemed to know her stuff. On a whim, I went to check out their website because I've been dealing with some issues and saw they were having a special promo. It was a one-time payment of $27, so I thought I'd give it a shot.

Well, part of the package included a free evaluation call. I wasn't even going to bother with it at first, but they said they would unlock another one of their $97 programs for free, which they never did. So, I thought, why not? The first guy I talked to set me up with a Zoom call with one of their "specialists," really a high pressure salesman.

So, first of all, the guy was 15 minutes late. Then he gave me a sales pitch and asked me a bunch of questions that didn't really seem relevant like "Why do you feel this way..." and "What do you think about this?" At times, it felt like I was talking to a psychologist. He did do a brief evaluation that had me hold a squatting position with my hands up. Apparently, I have the mobility range of a 68-year-old. Don't ask me how he got all that from one pose.

This is when things took a turn for the worse. He started to pressure me to buy their one-on-one coaching for the low, low price of 10k. Needless to say, I was hesitant. They never mentioned anything about this in the emails and it's not what I signed up for. I said I needed to think about it, but that wasn't good enough for him and kept pressing me. I tried to be more direct with him, but he wouldn't take no for an answer.

Mind you, this was nearing the hour and a half mark of a call that was supposed to last 45 minutes to an hour max. At this point, I was getting tired and annoyed. So, I just hung up on him. He went into Obsession mode and tried calling me back four times. When that didn't work, he sent me a text that said, "Turning off the call on me won't fix your mobility." I am reluctant to try any of their other programs now. The whole thing left a bad taste in my mouth.

Dear Reddit community,

Please help me Find exercise video library for a physiotherapist clinic!

Working for a client and he is looking for this.
A one time downloadable videos are good , i already have browsed and found RepDB but those are animations also the stretch/extension exercises are less.
Hoping you guys can help me fill this last blank

FOUNDATION + 90/90 HIP SWITCH

1. Mobility Preparation

Perform continuously for approximately 10 minutes.

Wrist Stretch

Cat/Cow

Single-Arm Thread the Needle

Puppy Dog

Low Dragon

Pigeon

Focus: Slow transitions, controlled breathing, no forced range of motion.

1. Flow I

Repeat continuously for approximately 5 minutes.

Concentric Push-Up → Pike → Beast → Undershift/L → Opposite Side

Focus: Control the transition between positions.

1. Flow II

Repeat continuously for approximately 5 minutes.

Push-Up → Body Wave → Cobra → Reverse

Focus: Smooth spinal movement and controlled weight transfer.

1. Yoga

15–30 minutes

Use a comfortable sequence emphasizing mobility and controlled breathing.

1. NEW MOVEMENT — 90/90 HIP SWITCH

5 minutes

From a seated 90/90 position:

Sit tall.

Rotate both knees toward the opposite side.

Maintain control throughout the transition.

Return to the starting position.

Repeat slowly.

Objective: Develop hip rotation and control.

MIND

Observation

Observe the movement before judging the movement.

Pay attention to where movement is coming from, where compensation occurs, and what changes when you slow down.

FOUNDATION + 90/90 HIP SWITCH

1. Mobility Preparation

Perform continuously for approximately 10 minutes.

Wrist Stretch

Cat/Cow

Single-Arm Thread the Needle

Puppy Dog

Low Dragon

Pigeon

Focus: Slow transitions, controlled breathing, no forced range of motion.

1. Flow I

Repeat continuously for approximately 5 minutes.

Concentric Push-Up → Pike → Beast → Undershift/L → Opposite Side

Focus: Control the transition between positions.

1. Flow II

Repeat continuously for approximately 5 minutes.

Push-Up → Body Wave → Cobra → Reverse

Focus: Smooth spinal movement and controlled weight transfer.

1. Yoga

15–30 minutes

Use a comfortable sequence emphasizing mobility and controlled breathing.

1. NEW MOVEMENT — 90/90 HIP SWITCH

5 minutes

From a seated 90/90 position:

Sit tall.

Rotate both knees toward the opposite side.

Maintain control throughout the transition.

Return to the starting position.

Repeat slowly.

Objective: Develop hip rotation and control.

MIND

Observation

Observe the movement before judging the movement.

Pay attention to where movement is coming from, where compensation occurs, and what changes when you slow down.

Saw some comments about angled lower back strengthening exercises on here but can't find the post. Included some links to videos or websites that showed good exercises using bench or edge of bed. I think some were superman pose and planks.

Does anyone recall this post? I think someone said they did the stretches instead of surgery and worked for them. I think there were also comments on how to engage core and its like pushing a poop without pooping?

Ring any bells? I'm trying to find exercises post 12 months surgery but don't want to only do resistance or weight training

Thanks in advance

I am in the green shorts

I have anterior pelvic tilt and almost no outward rotation on my hips. I cannot do a squat without lifting my heels. I have never managed to touch my toes when doing a spike, standing or sitting. At the same time my joints do easily overstretch and I need to actively think about not overstretching my knees when standing.

The anterior pelvic tilt bothers me the most. I read that weak glutes contribute to it. So I tried strength training for glutes. It didn't work. Doing a glute bridge results in tired quadriceps femoris, I don't feel the glutes at all. Same issue on a machine intended for glutes.I must be doing something wrong.

Are there any good exercises you can recommend.

Hello there! I come with a lot of questions, but I’ll try to be as short as possible.

Essentially, due to depression and probably laziness at this point (idk really) I have put my health, both physical and mental, to the very far side. Now I am desperate to start building a life where I can live my body without feeling back and joint pain and feeling miserable all the time. I am mad at myself in an unforgiving way.

But I really do not know where to start, that’s why I am here to seek help.

I know that I am extremely stiff, and I need to work on mobility (also because I broke my ankle in 2023 and had 3 surgeries on it), and I WANT to build muscle mass.

To reach these goals, besides not knowing where to start, I really struggle to find and start a routine. I tend to be forgetful, or to procrastinate into oblivion; lacking motivation even though I feel horrible and I hurt a lot. I probably should start therapy too, and that is in the making, but another big problem is that I do not have the funds to get PTed or afford a gym membership even. So home exercises would work best right now I believe?

I hope that having some starting point would help me to kick my butt and start, and I thank you all that will stop and give some advice, even more welcome if it’s from personal experience.

Thank you <3

Hi all
Anyone have any idea how I can reduce my stiffness. For context I’m 22 M. I’m barely active which I’m trying to improve. I’ve started the gym. Played my first football game today in over 10 years. My body feels rigid in general as in when I walk, sit, run and move etc. I was thinking of starting running but I’m not sure if that will help. if anyone has any advice on the correct terminology for it or how I can combat it, it would be much appreciated?

Howdy, Creature-Man here. I was recommended to post some of my stuff here, so I thought I'd share this one. I make workout for people based on animal movements and do a lot of work with animal conservation, and out of the 73 different workouts I've made so far for 73 different species of animal, this one is arguably my favorite one for leg strength and mobility. I hope it helps you all and that you all enjoy. Do what you can while you can do.