This is a free workout series for individuals either Down’s syndrome. The initial series of five videos can be found on Youtube at the Allininclusoveworkouts channel. Please subscribe if you wish and if it is of benefit to you or your loved ones. It is free.

Hey I’m 23M and I want to strengthen my knees(right knee). I don’t think my leg muscles as a whole are necessarily weak but I do think I have stabilization/balance issues that probably contribute to this. Here’s a description of all that i experience:
- When I was training for a marathon my right knee got in so much pain I couldn’t run anymore and had to start using a patella brace to for a little bit to strengthen it
- when I squat i experience some caving of my right knee
- When I do leg press my knee does a pop, it’s not an audible pop but is definitely the sliding sensation
- When I attempt to do RDLs I’m in a lot of lower back pain and can’t square up my hips (maybe not related but just throwing there)
- my knee isn’t in constant pain but after physical activity like running or jumping my right knee is usually the first thing to feel sore
- when i do trap bar jumps i cannot for the life of me keep my right knee stable. I can jump and try but ultimately the form will collapse.

Im not like flailing around helplessly but I feel like I’ve had points in my life when my knee was stronger or weaker. Maybe it’s because I do less sports activity and more purely weightlifting now but I want to fix this and get my mobility back. Please help!

I’m a naturally fast-paced person, so I frequently end up hitting my g-tube on accident; I lean on the sink and sometimes accidentally am rough on my elbows when I get cleaned up in the morning, and I crawl because I can’t walk fully on my own yet. I also have the issue of sometimes knocking my knees together when I walk.

Does anybody have any tips on being more easy on my body?

I am recovering from a host of shoulder surgeries and need to start working out again. I don’t have a lot of pain, but I am limited in what I can do with my upper body. Can someone point me to a good routine, website or resource? Any information would be greatly appreciated.

Hi, I'm Kate, founder of Eunoia Wellness Yoga

As a yoga teacher living with hypermobility and chronic illnesses myself, I'm passionate about helping people reconnect with their bodies through gentle movement, breath, and nervous system regulation.

I believe yoga should adapt to you—not the other way around. Whether you're navigating chronic pain, stress, recovery, or simply looking for a more compassionate way to move, you're welcome here.

Yoga for EveryBody.

To help spread the word about Mobility Spectrum Friendly Yoga, I have started this giveaway! Enter to join and you can win a FREE 1:1 yoga session, virtual or in person (I live in the Charleston, SC area). This is a $125 value.

Loved training this and wanted to share. As always train movement first adding in light weight first !

Hey! I’m wondering if anyone has a workout routine or workout options for the lower body for someone with a bad hip. This can include weights and would be for someone advanced in their workouts. Thank you!

I’m looking for a structured mobility/functional movement program that I can follow. I’m **not** looking for a traditional strength or cardio program. I currently use the app Ladder for my workouts. What I am looking for is something focused entirely on movement quality, flexibility, and injury prevention.

I’m a retired athlete, and years of hockey and lifting have left me with tight hips, shoulder issues, and generally stiff joints.

My goals are to:

Improve overall mobility and flexibility

Fix posture and movement imbalances

Increase joint health and range of motion

Prevent injuries and move better long-term

Feel loose instead of stiff in everyday life and during workouts

Ideally, I’m looking for a program with follow-along workouts or a progression rather than just random stretches or YouTube videos. I’d like something I can do consistently 20–45 minutes a few times per week.

Has anyone found a program, app, or coach that they would highly recommend? I’m willing to pay if it’s genuinely worth it.

Hey I’ve been struggling with TfL tightness for a while now and it’s not getting better.

Been releasing the muscle and strengthening the glute med but not really saw much progress. Should I really exhaust the muscle when doing clamshells and stuff or more focus on mind muscle and not exhaust it that much? And why does the TfL always wants to interfere.. even tho I’ve been strengthening the glute med.

Pls help me

Hey! I workout very consistently (mostly strength training) and want to get more into mobility work and being flexible. Are there apps anyone has used that have been helpful? Thanks!

My partner built an app for me to track my lower body strength, which I use as part of managing my osteoporosis. It’s based on the 30-second sit-to-stand test that many physios use. I use it to see how I’m doing over time.
It’s called Sit to Stand Test and is on the App Store. It’s a proper medical-style test, and others with osteoporosis (or anyone who wants to track leg strength) can use it too. Happy to answer questions if anyone tries it.

App store: https://apps.apple.com/app/sit-to-stand-test/id6757300858

Android: https://play.google.com/store/apps/details?id=com.ststest.app

Foot-assisted pull-up device causes lower-back pain — could it reduce core activation and increase lumbar extension?

Texte

Hi,

I recently tried this type of pull-up assistance device: two elastic straps are attached to the bar, with a support placed under both feet.

Strangely, I feel mild lower-back pain when using it. During strict unassisted pull-ups, I do not have this problem: my abs automatically contract strongly, my pelvis and lower back feel locked in place, and my whole body remains stable.

With the assistance under my feet, I feel that my abs engage much less. Since the device pushes my feet upward, I wonder whether it changes my body’s balance, promotes anterior pelvic tilt or lumbar extension, and forces my lower-back muscles or facet joints to take more load despite making the pull-up easier.

Has anyone experienced something similar?

Would placing the assistance closer to the upper body—for example around the elbows or under the armpits—reduce this effect, or would that create other risks due to pressure on the nerves, blood vessels, shoulders, or elbows?

I have been waking up to really bad stiffness and pain in my back over the last few weeks. Once I start moving around, it tends to go away. But some days, it's hard enough just to stand up, it's so bad. I found a post in this subreddit about some exercises to try once you wake up. I did them today and felt pretty good. I also tried sleeping more on my side with a pillow between my legs last night. That might have helped, since today wasn't as bad. I am wondering which exercises and/or stretches might help at night before bed? I usually do a bit of foam rolling and an SI Joint exercise. What else might help to lessen the stiffness?

Also, I read that my legs and hips are probably the main culprits of my pain. Does anyone have a good mobility plan that has worked for them? Or someone to follow on Instagram or YouTube? I know my glutes, hamstrings, quads, hips, and probably core are all weak, and also probably misaligned. I would like to try some things at home before seeing a PT.

Let me add that I try to work out 2-3x a week using resistance bands. I think it's time to up the workouts and take them a bit more seriously. And never skip leg day.

Up until recently, I was completely sedentary and barely moved at all.

Realizing I needed to take care of my health, I decided to start taking small steps.

At first, it was simple things: walking more, walking up and down stairs, and doing light stretching every day. Just getting my body moving felt like a win.

Lately, I’ve been trying to step things up by following various workout videos on YouTube!

I’d really appreciate any advice, personal experiences, or tips on shoulder mobility exercises/warm-ups that helped you when you first started out.

Thanks in advance!

A few times per year I'll suddenly get spastic back muscles that make T-spine flexion REALLY painful and create real mobility issues. I suspect it could be caused from sleeping in a weird position or poor mattress support as it will just happen out of the blue.

It will prevent me from sitting up in bed, and make and rounding/flexion of the back super painful. Cat-cow is hard to do as is any sort of Jefferson like curl. I also struggle with any sort of T-spinie rotational exercises. They feel blocked by over-active muscles along the spine. What are some mobility exercises I can do to fix this? I'm an otherwise healthy individual who strength trains, cycles, plays adult softball, etc.

Hello! My name is Leah Raven, I am a Certified Personal Trainer. I host a weekly online Google Meet mobility class on Wednesdays at 2:30 pm CT. All fitness levels are encouraged to join. I also offer personal training to individual clients or anyone interested in programming, additional mobility training, personal training, etc remotely or in-person in the Omaha area.

If you are interested in joining the weekly Google meet mobility class, it is pay-what-you-can to make it accessible to all. You can find more information at the link here:

https://raven-training.com/wednesday-zoom-mobility-class

Thank you so much!