Megan Dahlman on Instagram: "😫 Hips crazy tight?! If so, I bet the classic “figure-4” stretch feels impossible…(and I bet your back & hips usually hurt, too 😢) ➡️ What needs work is your hip “internal” and “external” rotation. Sounds fancy, I know, but your hips need to be able to rotate in all directions up in your hip socket. If they can’t? Well, that leads to all sorts of issues. 🤦♀️ Start with this. ✅ Lean back to open up your hips ✅ Drop one knee gently inward, then outward ✅ It’s an odd feeling stretch, but don’t be alarmed 😉 ✅ Hold and press into that stretch for a few seconds then switch. If the chair is easy, move down to something lower, like a yoga block 👍 By improving your mobility in this motion, your back pain and hip pain may really improve!!! 🙌 🙋♀️ What do you
Megan Dahlman on Instagram: "💥 Have poor posture? Type POSTURE in the comments below ⬇️ and I’ll DM you the link to my FREE Posture Masterclass!! Improving your posture requires a multi-pronged approach, which is why all those posture gimmicks/gadgets just don’t work (save your money!) If you want to see long-term improvements in the way your upper back and shoulders feel you need to: 1️⃣ Stretch your chest/shoulder muscles - The “Diagonal Arm Swings” work great for this, since it’s dynamic - Do 5-6 reps per side 2️⃣ Strengthen your upper back muscles - “Staggered Stance W’s” with a resistance band are great - Do 8-12 reps 3️⃣ Mobilize your thoracic spine (mid/upper back) - “Thoracic Extensions” on a chair are my favorite - Hold for 5-6 deep breaths These moves will work together
Megan Dahlman on Instagram: "💥 Have poor posture? Type POSTURE in the comments below ⬇️ and I’ll DM you the link to my FREE Posture Masterclass!! Improving your posture requires a multi-pronged approach, which is why all those posture gimmicks/gadgets just don’t work (save your money!) If you want to see long-term improvements in the way your upper back and shoulders feel you need to: 1️⃣ Stretch your chest/shoulder muscles - The “Diagonal Arm Swings” work great for this, since it’s dynamic - Do 5-6 reps per side 2️⃣ Strengthen your upper back muscles - “Staggered Stance W’s” with a resistance band are great - Do 8-12 reps 3️⃣ Mobilize your thoracic spine (mid/upper back) - “Thoracic Extensions” on a chair are my favorite - Hold for 5-6 deep breaths These moves will work together
Megan Dahlman on Instagram: "🦵 Losing muscle mass as you age (e.g. “Sarcopenia”), especially in your legs and lower body, is something you really want to avoid at all costs!! Have you heard of this? Is it on your mind? It should be!! Here are two of my hands-down favorite lower body muscle-building exercises that can really help: 1️⃣ Single Leg Dead Lift: Targets your hamstrings, glutes, and core 👍 2️⃣ Squat to Chair: Great for building quad and glute strength. Challenge yourself with single leg squats as you progress! 👉 Aim for 10-12 reps per side, and repeat for 2-3 sets. 💬 Tell me in the comments if these exercises help, and don’t forget to save this post for later! You’ve got this! 🙌 … #sarcopenia #beginnerfriendly #workoutsforwomen #bodyweightonly #athomeworkout #legex
Megan Dahlman on Instagram: "(💥FREE!💥 My 5-Day Glute Builder program, includes this move and so many others! Type GLUTES in the comments below ⬇️ and I’ll DM you the link to get started right away!) 👋 Ok, you’ve heard me say it before - The “Hip Hinge” may be THE MOST IMPORTANT movement to master as you get older - ESPECIALLY IF YOU HAVE OSTEOPENIA OR OSTEOPOROSIS!!! Having this movement pattern ingrained in your body will prevent untold back issues, hip issues, and even serious injuries throughout the rest of your life! This move also spares any fragile lumbar vertebrae from excessive load. Tips to remember: ✅ Knees should be slightly bent - never locked out. ✅ Think about folding at the hip crease and then straightening back out by squeezing your glutes hard ✅ Move your to
Megan Dahlman on Instagram: "Need help with your core strength? Type CORE in the comments ⬇️ and I’ll send you the link to my free 5-Day Core Tune Up program! 🙌 Osteroporosis, especially in your lumbar spine, can be scary and dangerous. The last thing you want is to have fractures in your spine or even just deal with the fear of that happening. Building up the muscles that surround your lumber spine is the smartest thing for you to do!!! These 3 are some of the MOST EFFECTIVE core exercises for you to do: ✅ Birddogs - Hold steady for 3 deep breaths per side, two holds per side ✅ Bridges - Do 10-15 repetitions ✅ Pelvic tuck with exhale - Do 6-8 repetitions Make sure to pass this one along and share with a friend! Osteoporosis can be scary, but with a strong core, you’ll have S
Megan Dahlman on Instagram: "💥 Type POSTURE in the comments below ⬇️ and I’ll DM you the link to my FREE Posture Masterclass!! Feeling like you’re starting to hunch? Experiencing shoulder & neck problems? Upper back feeling rounded - maybe even weak? Then my Posture Masterclass is for you!!🙌 I created this free course after listening to THOUSANDS of YOU telling me about your posture issues, shoulder & neck pain, shoulder blade knots, and more. I wanted to give you something that wasn’t just a quick fix, but rather a long-term solution for your posture problems. In the Masterclass, we’ll cover: ✔️ Chest tightness ✔️ Thoracic spine hunching ✔️ Rounded shoulders ✔️ Weak upper back muscles ✔️ And even what “good posture” ACTUALLY means (hint: it’s not what you think! 😉) To
Megan Dahlman on Instagram: "(💥 Free 5-Day Glute Builder program, includes this move and so many others! Type GLUTES in the comments below and I’ll DM you the link to get started right away 👍) 👋 Ok, you’ve heard me say it before - The “Hip Hinge” may be THE MOST IMPORTANT movement to master as you get older - ESPECIALLY IF YOU HAVE OSTEOPENIA OR OSTEOPOROSIS!!! Having this movement pattern ingrained in your body will prevent untold back issues, hip issues, and even serious injuries throughout the rest of your life! This move also spares any fragile lumbar vertebrae from excessive load. Tips to remember: ✅ Knees should be slightly bent - never locked out. ✅ Think about folding at the hip crease and then straightening back out by squeezing your glutes hard ✅ Move your torso as
Megan Dahlman on Instagram: "💥Super tight hips, in particular? Type HIPS in the comments ⬇️ and I’ll send you the link to my free Hip Flexor Stretchin Masterclass with this stretch and others!! As you get older, the areas that lose their mobility and flexibility the most are your hips (especially those hip flexors 😏) and your thoracic spine/shoulder region. 💥Your body starts to take on the shape of a chair, rounding inward more and more, becoming stiffer by the day. 🙌 But when you add in these two moves every day, it will do wonders for keeping you “unfolded” and opened up, maintaining your mobility for years to come!!! 1️⃣ Standing hip flexor stretch - Try keeping it dynamic, pressing into the stretch 5-6 times per side. 2️⃣ Thoracic rotation stretch (hooklying) - Keep this on
Megan Dahlman on Instagram: "[Have poor posture? Do my FREE Posture Masterclass!! 🙌 It’s super quick, and you’ll learn awesome stretches and posture-correcting exercises like these ones. Just type POSTURE in the comments and I’ll DM you the link!] I would HIGHLY recommend adding these 3 easy posture moves into your daily routine!!! 1️⃣ Thoracic spine exensions (on a chair, table, or countertop) - Hold for 5-6 deep breaths 2️⃣ Seated windmills - Do 5-6 reps per side 3️⃣ Hooklying thoracic rotations - Hold for 2-3 breaths, and do 2-3 reps per side These are all simple to do and feel amazing while you’re doing them. Plus, once your posture is improved even a little bit, your shoulders, neck and even low back will start to feel so much better!!! 💥SAVE THIS POST!! And be sure to go
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Megan Dahlman on Instagram: "💥Type BALANCE in the comments ⬇️ and I’ll send you the link to my FREE Balance Masterclass! 🙌 Preventing falls from happening as you get older should be at the very top of your self-care to-do list…especially if you have low bone density or even OSTEOPOROSIS 😬 Most tips out there only teach you to “stand on one foot while brushing your teeth” (or something like that), which will only help you so much… …it’s the DYNAMIC BALANCE (or moving balance) that you really need to prevent falls from happening!!! These two easy moves are a great place to start. ✔️ 4-directional taps ✔️ single leg hip hinge (or deadlift) Start doing these today!!! 💥For more simple moves like this that really improve your balance, just type BALANCE in the comments ⬇️ and
Megan Dahlman on Instagram: "👋 Your leg muscles need your attention!! Why? Well… (without just stating the obvious…) Having strong legs means: 💥 Better balance, strength and power to do anything effectively and confidently no matter your age 💥 Increased bone density in your pelvis and femur 💥 Less joint pain and achiness in your knees and hips, even if you have osteoarthritis 💥 Faster, more efficient metabolism!! Your leg muscles are some of the LARGEST muscles on your entire body, so building these up has dramatic impacts on your body’s metabolism. Let’s not make it too complicated to begin with, though 😏 💓 I love these two moves shown here 👆 because they’re extremely functional for your daily life, balance each other out (front side vs. back side), and they lay a goo
Megan Dahlman on Instagram: "Hit the 💗 button if your posture could be better 😏 If that’s you, I would HIGHLY recommend adding these 3 easy posture moves into your daily routine!!! 1️⃣ Thoracic spine exensions (on a chair, table, or countertop) - Hold for 5-6 deep breaths 2️⃣ Seated windmills - Do 5-6 reps per side 3️⃣ Hooklying thoracic rotations - Hold for 2-3 breaths, and do 2-3 reps per side These are all simple to do and feel amazing while you’re doing them. Plus, once your posture is improved even a little bit, your shoulders, neck and even low back will start to feel so much better!!! 💥SAVE THIS POST!! And be sure to tell me what you think about these ones in the comments below ⬇️ #posture #posturecorrection #betterposture #poorposture #shoulderpain #shoulderstretch #sh
Megan Dahlman on Instagram: "💥 DAILY STRETCHES FOR TIGHT HIP FLEXORS!!💥 (Type HIPS in the comments ⬇️ and I’ll message you the link to my free Hip Flexor Masterclass!) Ok, tell me if you need these 😉 I know it’s so common to feel like your hip flexors are locked up tight, creating a lot of low back and hip pain. And when you feel that achiness, your entire body and mood suffers! So by doing these two stretches each day, you’re going to feel “unstuck”, more limber, and far more relaxed through your hips and low back. But it’s SO IMPORTANT that you’re doing them properly! 👇👇👇 1️⃣ The classic kneeling hip flexor stretch - Don’t just push and dump your hips forward!! Take the time to tuck your pelvis down, squeeze your glute, and ease your hip bone gently forward. Reach your arm up for