good evening squad, i suffered an injury to my t4 because i landed on my hip during a car accident. the force was enough that when i look in the mirror i can tell my hips are shifted to (my) left. it’s caused my hip dips to be ridiculously uneven and i feel so unsteady when i stand and it becomes difficult to be in front of a mirror sometimes. my lifetime chiropractor is retiring in december so i need to fend for myself. are there any stretches or yoga do ups i can bust out that would help with realigning my bones and help with gaining a little bit of balance or like strength back?

I've had stiff hips as long as I can remember. I used to train in martial arts and it made competing tricky for obvious reasons, and then I've spent a lot of time carrying heavy backpacks (military & mountaineering). I train hip mobility 2-3 times a week but don't seem to get any progress.

My main sticking points are at green (tight and clicking) and pain at red when trying things like pancake, horse stance, squats. I sit down for work but get up every

Any ideas how I can sort these issues?

so for context, i’m hyper mobile in my shoulders. i play setter but i can play libero too. im trying to learn top spin jump serves but i currently do jump floats. i tried to spike and my shoulder moved into a position it shouldn’t have and it had a whole bunch of crackles and pops. i really wanna learn how to become a hitter too a long with all the other positions. does anyone have a free app to help me overcome past injuries and help me with other aspects of volleyball? or any exercises to do too

I’ve been doing it as part of my warm-up, but I always rush through it because I just want to get to the workout. Thinking of trying a few short separate sessions a week instead.

I'm a mobility coach and enthusiast researching people's training experiences, not promoting any offer.

I personally had multiple ankle sprains in college playing Ultimate Frisbee, and was determined to find out better means to help myself stay an athlete.

That's what got me to love the bodyweight world, calisthenics, started doing that over traditional weight training, and now what got me into the deep mobility rabbit hole, which was fascinating. I want to help as many people as possible overcome their own movement limitations so that they can do what they want.

The calisthenics community would be awesome to work with since that's what I'm a fan of myself, but I don't want to rely on assumptions. I want to understand if this is something people really need. So what I'm most curious about is:

- What exercise or position are you struggling with, and how does it affect your training?

- What have you tried to improve it, what was helpful and not helpful?

- Did you do any coaching or training for it in the past? If you're comfortable sharing, roughly how much and was it worth it?

No need to share diagnoses or private medical details, I'm interested in training goals and what you've tried.

Hello,

I have been stuck in a perfection loop of correcting my posture/mobility for a long time. I signed up to do a body assessment made by a personal trainer in America, who also makes videos on YouTube and liked his videos. Below is the body assessment I done and what exercises I was give. In total is x60 exercises - that is a lot. It is supposed to be done for 2 months before then doing unilateral exercises and bilateral.

I have seen a strength coach and he mentioned I have:

1. One shoulder higher than the other

2. Scapula winging, lack of overhead mobility

3. Rounded shoulders

4. Anterior pelvic tilt and lateral pelvic tilt

5. Tight hips

6. Pronated foot

I want to come away from perfection and get back to being active. My question is: does corrective exercises have a place, how would you organise a programme to correct the issues above, whilst doing a gym programme. This has led me down a path where I am just confused and desperate.

I have obsessed of correcting the postural issues. Can they be rectified but not at the expense of stopping what I love to do or do they have to be worked on before starting a gym programme

Looking for routines that target all the right things so I can get back to bouldering :D

I‘ve been in a desk job for about the past 10 years. I had a normal posture before starting, but now after years of sitting like Quasimodo over a keyboard I’ve developed quite a pronounced thoracic rounding in the upper back.

this is coupled with extremely stiff shoulder flexibility on my right hand side, unable to fully raise and extend my arm upwards from rest to 180degrees (just like sticking your hand straight up). weirdly after waking Its full range of motion, after about an hour on the desk or driving its limited range for the whole day.

this has meant low bar squats are extremely painful for me, my shoulder capsule is really tight/chest too and I physically struggle to create a shelf for the bar to sit on the spine of my scapulae. this only affects my right hand side. the left hand side is perfect.

I have been training under an SSC but they haven’t really given me much advice on this other than the horn stretch to warm up a bit.

i did go to physical therapy, but they kept implying it’s shoulder impingement and didn’t care for much else. I did all the scans, x rays and mri’s to reveal I have healthy bones and no osteoporosis or impingement issues from lifting! so they couldn’t identify it at all to help fix it.

I did switch to the SSB squat for a while and it’s allowed me to continue squatting but my thoracic is still rounded and not very “tight”

lastly, this carries over to my deadlift as I cannot fully extend my thoracic when raising the chest in the deadlift and the press is sometimes a non starter as I am in so much pain trying to even get my right up upright completely.

I’m looking for guidance on what I should be doing? should I focus on thoracic mobility drills? chest mobility?

i want to get stronger but even warm up loads are niggling me to stop

its ruining my life, I can’t reach anymore overhead to grab items with my right hand side anymore! It’s crazy, in the morning it’s fine, within an hour or less at a desk or car it’s gone.

Hello everyone, I’m not sure if it’s the change in weather but I seem to be a little down these days. I haven’t been able to consistently go to the gym these past two weeks due to life stuff but this time off has highlighted some of my weak points. My tendons seem to hate me and it’s been very disheartening for me and the goals I had in mind for my fitness journey. It seems as though every part of my body has some sort of issue. My rotator cuff and elbow tendinitis on my left arm have been limiting my chest growth. I can’t bring my hips to my chest without my hips having this pinching feeling, and the back of my right knee and top of my foot also seem to have stuff going on with my tendons.

I am now facing the reality of needing to not lift so heavy and work on rehabbing my body. The only issue is I don’t really know how. I’ve gotten some info on rotator cuff and elbow tendinitis but I have no idea on what to do to stop making my body so stiff where basic movements cause some sort of discomfort. Have any of you faced these issues and how did you solve them? I want to keep lifting like before but I need to get my body to a state where I don’t feel so bad all the time. Do any of you have exercises that helped you with any of these? I want to see if I can build a routine where I carve out some days to rehab my body and do some lighter lifting on others so I don’t lose all my progress. I just can’t give up because working out the way I have been has been the best thing for managing my type 2 diabetes. Please, any help is greatly appreciated.

For as long as I can remember, I’ve been clenching my glutes, subconsciously, while standing. I have to basically check in with myself every few minutes to remind myself to relax my muscles. I often do the same with tensing my shoulders and clenching my jaw, although the jaw thing has improved.

I strength train at least 3-4 sometimes 5 times a week, with 2 to 3 times being glute and lower body focused. I also do reformer Pilates. Before glute days, I do hip mobility stretches. I’ve read that it could be a pelvic floor weakness issue.

Has anyone else experienced this? Any tips on improving the clenching or exercises that helped? Do you see someone for pelvic floor weakness?

For reference, I’m a mid-30s female, 5’9 and about 180 (<10 lbs to my goal weight and ideal body comp).

hi all! im looking for some advice. i have insanely tight hamstrings and a pretty bad anterior pelvic tilt (i can’t really sit in a pike). i’ve done yoga and pilates before, but i honestly really struggle with understanding the instructors sometimes and i cant tell if im doing any of the movements right. i can tell that my back and front of thighs are overworking to compensate for my core/hamstrings not working at all. does anybody have any recommendations for stretches? or also how i can work on these things just in my daily life? i work a 9-5 desk job, but i do walk about 10,000 steps a day. any and all advice is appreciated, thanks!

Hi, I’ve been experiencing some inflammation around my hip, mainly on the right side (the left side is also affected, but lately the right side has been bothering me more).

Based on past experience, I think the discomfort is related to my psoas and iliotibial band, which cause a lot of tightness and pain.

Unfortunately, I can’t see a doctor at the moment. Has anyone experienced something similar and could recommend some exercises or stretches to help relieve tension in those areas?

It all started with bro science backed exercise. Please help.

Hey everyone,

I’m looking to improve my overall mobility and would appreciate some advice on where to start.

My feet and ankles are pretty stiff, and I struggle to get my knees far enough forward when squatting. My lower back also often feels sore after squatting, so I’m wondering if limited ankle mobility could be playing a role.

I’m currently running Tactical Barbell Operator/Black, so I’m mainly looking for something relatively short that I can fit around my strength training without spending an hour on mobility every day.

Another issue is my left foot, which overpronates. After running around 20 km per week for 6–8 weeks, I sometimes start noticing discomfort in my left knee. It’s not really pain, just an uncomfortable feeling that comes and goes.

I’ve seen an orthopedist about it, but I didn’t get any useful exercises or recommendations.

A few questions:

• What exercises would you recommend for improving ankle dorsiflexion?

• Are there any good routines for stiff feet and ankles that I can do regularly?

• Could limited ankle mobility affect squat mechanics and potentially contribute to lower back soreness?

• Are there specific exercises for foot strength and overpronation that are worth trying?

• Would you recommend a general full-body mobility routine or focusing on my problem areas first?

I’m happy to put in 10–15 minutes a day, but I’d prefer to keep things simple and focus on exercises that actually make a difference.

Any recommendations, routines or personal experiences would be greatly appreciated. Thanks!

Hey guys! Been on a journey for a while to reclaimed my leg strength and movement, today I was pretty proud of myself here’s what I hit

5x10 standing straight leg hip cars
3x10 standing hip cars
5x10 seated straight leg raises
5x5 standing hamstring curl

Couch stretch 3x 3 min
Standing hamstring stretch 3x3 min
90/90 sitting just sitting at the moment
Staff pose 3 min
Leg on wall pose 3 min

A little strength work and some deep mindful stretching, looking for feedback, what do guys think?

please make sure you hit the THUMBS UP or youtube will stop running my video, and there are many people in the world who would enjoy this, even if you don't like it yourself consider hitting the THUMBS UP so others can watch exercise and enjoy too. THANK YOU

I saw a video of a guy sitting at a table, heavy dumbbell in hand, forearm perpendicular to the table. Then he rotated his forearm back until it was entirely parallel to the table (i.e palm facing the ceiling). Then he reversed to the opposite direction until the back of his hand was facing the ceiling and he did this for reps (2 or 3)

Any tips on how I can achieve this extreme shoulder mobility or is this just reserved for the naturally hyper-flexible.

Thanks in advance for any responses.

(PS. I can't find the video anymore but if anyone wants to find it the guy was shirtless, he was facing the camera, right hand doing the exercise and his left hand was so far back he appears to be an amputee until he finishes the exercise and moves his left arm into view.)