Work Out Back

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Conor Harris on Instagram: "This gives instant decompression to a tight SI-Joint 😌 Note before the SI-Joint police arrive: I am exaggerating (greatly) how much movement is at this joint for visual illustration purposes. Obviously it doesn’t move this much, but I need to exaggerate it so people can understand my point. Try 2-3 sets of 10 slow rolls! Generally about 1 inch per second on the roll to ensure maximum success. If you want to learn more about how to fix issues like this and many other aspects of mobility, posture, and biomechanics, check out my Biomechanics Course - early bird registration closes in less than TWO days (officially closed on Friday)! Link in bio. —— #backpain #lowbackpain #lowbackpainrelief #sijoint #sijointdysfunction #backpainsucks #backpaintips #lowbackpainex

Conor Harris on Instagram: "Most people think of the Psoas as a hip flexor, but it actually has this highly under-appreciated role in imbalanced and asymmetries. Here’s the fix 💪🏼 If you want to learn more about how to fix issues like this and many other aspects of mobility, posture, and biomechanics, check out my Biomechanics Course - early bird registration closes in less than TWO days (officially closed on Friday)! Link in bio. Credit to @anatomy.of.motion for the intro clip! —— #psoas #psoasrelease #hipflexor #hipflexorstretch #hipflexors #hipmobility #hipmobilitywork #backpain #lowbackpain #lowbackpainrelief"

James Moore on Instagram: "This technique works by: 1️⃣ Gentle Spinal Mobilization: The rocking motion introduces gentle movement to the lumbar spine, encouraging small, controlled rotations. This can help improve the mobility of the spinal joints and release stiffness. 2️⃣ Stretching and Lengthening: As the lower body rocks, it stretches the muscles and connective tissues in the lower back, hips, and surrounding areas. This includes the quadratus lumborum, erector spinae, and obliques, which are often tight in cases of low back discomfort. 3️⃣ Pelvic and Core Activation: The rocking motion subtly engages the core and pelvic stabilizers, such as the transverse abdominis and pelvic floor muscles, which help support the spine. This activation promotes proper alignment and balance in the lowe

Mandy Froehlich, M.S., 500-RYT on Instagram: "Do the moves that target the weak muscles and watch your body feel integrated and whole. You knew it was the missing link and it changes everything when you begin to focus on the muscles closest to the bones."

a person is doing yoga on a mat with the words, the stretch your lower back always needed

Elena | mobility | flexibility on Instagram: "SPINE MOBILITY This simple yet powerful exercise helps release tension, improve mobility and reduce stiffness in your lower back. Perfect for anyone spending long hours sitting or experiencing discomfort in the spine. Perform 6-8 reps, holding each stretch for 5-8 seconds. Let me know how it works for you! 🔴For more mobility tips, check out my YouTube channel. Link in bio!"

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Vanja Moves on Instagram: "3 Moves that will stretch out your hips, glutes and lower back - If you feel tension in the knee when doing this you can position your leg on a 45 degree angle instead and reduce the range of motion until you are able to do this - 10-12 reps of each move and your hips and lower back will love you - . . #mobility #lowerbackpain #backpainrelief #injurypreventiontraining #hipmobility #mobilitytraining #mobilityexercises #hipflexors #backbenddrills #strongcore #bodyweightworkout"

a man is doing exercises in front of a window with the words 3 exercises your lower back & hips need

Anthony Green | Mobility on Instagram: "LOW BACK PAIN | HIP MOBILITY & CORE STRENGTH 3 Exercises to Improve Hip Mobility & Core Strength Experiencing low back pain and tight hips? This routine might help relieve your pain. Improving hip mobility and core stability/strength can help reduce tension in your lower back and may address your lower back pain. Of course, there’s no single exercise that works for everyone, but these might be beneficial for you! Try each movement for 30–60 seconds, and let me know how you feel."

James Moore on Instagram: "Sacroiliac Joint RELEASE! FOLLOW to be well! #viral This is NOT medical advice"

Watch this story by Michael Cardinal | Rehab Chiro | Strength Coach on Instagram before it disappears.

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Watch this story by Ale Dalili on Instagram before it disappears.

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Jillian Hardwick on Instagram: "📌 SAVE this. Crunches ≠ strong core 🙅🏼‍♀️ A stronger core will include of variety of movements and exercises that support the structure of the spine, including spinal: ✅ flexion ✅ lateral flexion ✅ rotation ✅ extension … stability and more. There is no magic “core exercise” or one perfect movement; it’s a variety of movements and learning to manage your core pressure, breathing and activation while putting various loads on your body. Sound complicated? I’ve made it easy for you a variety of inside all of my Pilates classes inside the @hbpilates so you don’t have to piece together your own workouts. ✨Comment “VIP” below and I’ll send you more information about the @hbpilates app including 5x bonuses, exclusive pricing and more info to learn if it’s rig

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Watch this story by Reverse Health Pilates on Instagram before it disappears.

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Quadratus Lumborum

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Kyle Bernier | Online Fitness Coach on Instagram: "Bullet proofing the low back involved taking the low back through “unsafe” ranges of motion in a controlled manner, then progressively overloading that over time to build resilience. Working the QL (quadratus lumborum) is also vital to the health of your low back. Try these two movements in a superset. 3 sets of: - 20 butt walks forward and back - 10 dual KB rotational deadlifts / side Have fun. Keep Moving Forward #fitness #training #exercise"

Jana Barrett * Fitness & Movement Coach on Instagram: "Back pain is the #1 medical complaint in the world!⁣ ⁣ And in majority of people this can be easily fixed by giving your hips a little love every day. Our modern lifestyle of sitting too much and the way we train leaves our hips tragically tight (and weak). This creates a lot of tension in the hip area almost always leading to lower back pain, occasionally knee pain too.⁣ ⁣ So what can you do to fix this or completely prevent it?⁣ ⁣ Most people do passive stretching (think yoga pigeon pose). But this doesn’t help and might actually makes things worse in the long run. You need to be doing MOBILITY! 👉 Mobility training is essentially strength training for your joints and ligaments. It restores range of motion, stretches and strengthen

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Jasmine Mays on Instagram: "✨ How to Reshape Your Back in 2025 ✨ Ladies, let’s talk about BACK GAINS! 💪 If you’re ready to sculpt and reshape your back this year, let me show you how simple adjustments can transform your workout and give you those beautiful, defined curves! 💃 🔥 Lower Back Focus When your hands are facing your belly button and your pull motion is low, you’re engaging that lower back. This movement strengthens your spinal stabilizers, improves posture, and creates that toned, tapered look from your waist to your hips. ✅ Tip: Keep your chest lifted, shoulders back, and squeeze your shoulder blades together at the bottom of the motion. Slow and controlled wins the race here! 🐢 🔥 Upper Back Focus Now flip the script! When your hands are overhead and you’re pullin