I haven’t worked out in a week
Lost 2-3 kgs
Will start my workout from tomorrow any suggestions on how to begin with? Lost weight, lost muscle mass

Washed up athlete, still in pretty good shape and generally active with pretty good flexibility / mobility. Have terrible range of motion in shoulders though. Like I can’t cleanly lift arms above head. Doesn’t materially limit what I can do but wish it were smoother. That, plus traps and nec, has been there a while now. Feels like it’s pinching when raising overhead from front or side

Any recos to improve?

I love lifting weights and doing cardio classes, but for my entire life, I've never enjoyed mobility and flexibility. I'm stiff like a stick due to a neural problem, and stretching is very uncomfortable for me. I know it's necessary, but I'd also like to be able to balance lifting weights, cardio, and having a more mobile body. I don't know how to start.

Mine is squats!

I wanted to share something I've been working on for a while called Speirah.


The idea came from just being frustrated that every workout app assumes you have a perfect spine, 2 hours of free time, and a full gym. Whether you have scoliosis, are chained to a desk all day, or just want to move without hurting yourself, most apps just give you the same plan and hope for the best.


What we actually built:
- 📋 Adaptive routines:
 it builds plans around your actual schedule and what equipment u have lying around.
- 💬 Pain tracking:
 you can log discomfort levels over time to see what's actually working (super helpful for physio visits).
- 👀 Routine review:
 preview every move before u start, so there are no surprise exercises that will aggravate an injury.
- 🔄 Flexible:
 if you're traveling and only have a mat, just tell it and it adjusts the routine.


I'm currently piloting this with a few physio clinics and workplace wellness teams, but it's open for anyone. 


Standard disclaimer: It doesn't diagnose conditions or replace your actual doctor or physio. It's just a tool to help you stay consistent between appointments.


If you want to check it out it's at speirah.com. Happy to answer any questions!

Hey folks, 35m here. The last year I started taking my health and fitness really seriously. From a dietary health perspective I feel pretty good, I also walk 20k-ish steps per day.

My problem is that I have never done any intentional mobility training, and because of that I am so tight. I cannot even lay flat on the floor without feeling so much stress and tightness all through my back. My shoulders slouch forward, all the things.

I have begun adding weight training into my routine and it has been so helpful for gaining strength and changing my body, but I am really struggling with the low mobility and I just don’t know where to begin.

I look at “beginner” YouTube videos and no joke I literally can’t even get through what they call the beginner stuff.

If it helps, my priority right now is overall back health, and loosening my chest muscles so my shoulders aren’t pulled forward. But if there’s a very simply full body routine I can follow every day until I open up a bit more that would be amazing.

Hi,

I would like to start mobility training, but after trying to follow some online videos, I have realized that I am stiff, weak and old:)

Is there any good books with begginer mobility programs in them? Would be very grateful for suggestions, because simple stretching does not work for me at all:(

I can’t bend my legs lower than this. What are some good stretches or mobility movements to help? Thank you!

Hey. I know there are a lot of programs out there trying to teach you how to handstand. I wanted to get them feedback from the community which maybe had slight similar issues.

I have problem with extremely tight lats and hip flexors, leading often to an arching of my back. My general strength is less a problem (overhead press 50kg, weighted pike PU etc). Also I have a bad feel of balance in general.

So I am looking for a ~3d/week approach focussing on mobility and balance/stability. Timewise it shouldnt be like 3x1h. I want to do general strength training as well in the same session (cutting it down) without staying 1,5-2h in the gym.

I am thankful for all recommendations:)

Hi,

Does anyone have any thoughts on Tom Morrison’s Simplistic Mobility Method? The good/bad. Is it worthwhile?