Brandon Scott
@NaturalMVMT
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I help adults 40+ who are stiff & in pain reclaim their bodies & live pain-free active lifestyles
Build a Pain-Free Body⬇️
Joined October 2023
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Want a body that moves as smoothly at 60 as it did at 20?
Bookmark this mobility routine...
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If you're over 30 & you're feeling stiff and old, it's NOT because you're old.
It's because you're not doing these 5 exercises (no equipment needed)...
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Having mobile hips is essential as we age.
Lose your ability to move at the hips & your quality of life decreases significantly. End of story.
Open your hips in these 4 key areas...
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Want strong & resilient shoulders that are less prone to injury?
Bookmark this thread & master these 3 movements...
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Do you have chronically tight outer hips? Deal with sciatica?
Bookmark this thread for stretches to open the outer hip & relieve pain...
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@atgexercise
To recap:
A) Calf stretch - 2 x 45-60 sec/leg
B) Elephant Walks - 2 x 25-30 per leg
C) Couch Stretch - 2 x 45-60 sec/leg
D) Pigeon Push Up - 2 x 15-20 per leg
E) Standing Pancake/Wall Groin Stretch -
2 x 45-60 sec
F) ATG Split Squat Pulse - 2 x 25-30 per leg
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Want to continue to move well after 30?
Lengthening & strengthening your tight & weak hip flexors is vital.
Let me show you how (with & without equipment)...
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Want to avoid a lifetime of back pain?
Bookmark this thread...
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Struggling with knee pain? How's your strength & mobility behind your knees?
Poor mobility & weakness behind your knees may be what's holding you back from getting out of knee pain.
5 exercises to go from stiff & weak to strong & mobile.
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If you're over 30 and you're feeling stiff and old, it's not because you're old.
It's because you're not doing these 5 exercises...
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B) Elephant Walks
Dynamic stretch to target tight hamstrings.
- The higher your hands the more gentle the stretch
- The lower your hands the more intense the stretch
2 x 25-30 per leg
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A) Calf Stretch
Slant board works wonders for this if you have one.
- Can also use a dumbbell, weight plate, paver stone, really anything to elevate the front of your foot.
- The more you lean forward the more intense the stretch.
2 x 45-60 sec per leg
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You've been dealing with knee pain for months.
It's time to try something new.
Bookmark & follow this thread to rebuild your knees...
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C) Couch Stretch
Targets your quads & hip flexors.
- If you find this stretch difficult start in a more forward leaning position to lessen the intensity.
- Progress toward getting your shoulders to the wall.
2 x 45-60 sec per leg
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D) Pigeon Push Up
Targets your outer hip.
- Legs at 90/90
- Chest to thigh
- Think about driving your thigh into the ground on the way up
2 x 15-20 per leg
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To recap:
1) DB/Wall Pullover 2 x 12
2) Pigeon Push Up 2 x 15-20 per side
3) Couch Stretch 2 x 45-60 sec per side
4) ATG Split Squat 5 x 5 per side
5) Elephant Walks 2 x 20-30 per side
Perform 2-3x week
Don't let lack of equipment be your reason for staying stiff.
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Ea) Standing Pancake
Targets your inner hamstrings & thigh.
- Stand with your legs as far apart as you comfortably can.
- Hinge at the hips to feel a deep stretch in the target areas.
- You can use your hands to assist you if needed.
2 x 45-60 sec
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F) ATG Split Squat Pulses
Targets tight hips flexors.
- Gently pulse in & out of the bottom position of the
@atgexercise
split squat
- The higher your front foot the more gentle the stretch
- The lower your front foot the more intense the stretch
2 x 20-25 per leg
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Eb) Wall Groin Stretch
If the standing pancake is too intense try this variation for a more gentle approach.
- Butt against the wall
- Relax, deep belly breaths, & let gravity do the work
2 x 45-60 sec
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@atgexercise
Thanks for reading!
If you found this information helpful:
- Follow
@NaturalMVMT
for more tips
- Share this thread to help someone else😊
Want a body that moves as smoothly at 60 as it did at 20?
Bookmark this mobility routine...
🧵🧵🧵
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2) Pigeon Push Up
Opens your outer hips
- Legs at 90/90
- Chest to thigh
- Push your thigh into the ground on the way up
2 x 15-20 per side
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The seated good morning is one of the most effective exercises for strengthening your low back, but should be started at a level that you can do pain free and with perfect form. Take a look at the following thread to see how to regress this powerful exercise.
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5) Elephant Walks
Lengthens tight hamstrings.
- Place your hands on any stable base. Your couch, a chair, a stack of books, etc.
- Scales by adjusting the height of your hands.
- The lower your hands the more intense the stretch will be.
2 x 20-30 per side
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1a) External Rotations
One of the best exercises you can do for healthy shoulders.
Strengthens your rotator cuff for improved shoulder stability.
Improved stability = stronger pressing
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3a) Couch Stretch
Opens your quads & hip flexors
- Push your foot against the wall to flex your quad
- Squeeze your glute
- Can do against a couch (hence the name) with a pillow under your knee
- Goal is shoulders to wall
2 x 45-60 sec per side
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4a) ATG Split Squat
Puts even more focus on the hip flexors.
- Decreases tension on the low back to reduce back pain.
- Scales with the elevation of the front foot, with or without load.
- Higher elevation = less stretch
- Lower elevation = more stretch
5 x 5 per side
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2a) Trap-3 Raise
Your trapezius muscle is a large kite shaped muscle spanning your upper & mid back.
This exercise strengthens the lower portion.
Getting stronger here will:
- Improve scapular stability when your arms are overhead
- Improve posture
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Let me show you 5 exercises I used to put an end to 6 long years of countless chiropractor visits with no relief.
Bookmark this thread to avoid a lifetime of back pain.
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3b) Couch Stretch cont.
If shoulders to wall is difficult for you start with a regressed version.
- Leaning forward reduces the intensity of the stretch.
- Start here & work your way toward the wall over time.
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1c) External Rotations cont.
Work toward 12 reps with 10% of your bodyweight.
If you're an athlete the higher you can get that % the better.
When I hit a plateau on the knee variation I'll do this bench variation that allows me to go slightly heavier.
Rotate both.
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1) Front of Hip
ATG Split Squat to lengthen your hip flexors.
To get the most out of this movement:
- Keep your pelvis tucked under you
- Don't excessively arch your low back
- Flex your glute hard (green)
- Drive your heel back (red)
- Knee towards the sky (blue)
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@atgexercise
For slant boards, the ATG Mobility Box (platform system seen in thread), squat wedges, & more, be sure to check out ATG Equipment at the link below.
Use code NATMVMT for 10% off.
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2b) Trap-3 Raise cont.
Work toward 8 reps with 10% of your bodyweight.
- Arms extended 45 degrees from your head (forming a Y shape)
- Pause at the top for 1-2 sec & SLOWLY lower.
You can use a bench set to 45 degrees if you don't have access to a back ext. machine.
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3) Powell Raise
Further strengthens your rotator cuff for improved stability.
Can be done at a slight angle or on a flat bench.
Work toward 10 reps with 10% of your bodyweight.
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A body that is structurally balanced moves better than a body with imbalances.
Bookmark this routine for your next lower body session.
This can be done with or WITHOUT equipment...
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To recap:
1) DB Pullover 2 x 12
2) Pigeon Push Up 2 x 15-20 per side
3) Couch Stretch 2 x 45-60 sec per side
4) ATG Split Squat 5 x 5 per side
5) Elephant Walks 2 x 20-30 per side
Perform 2-3x week
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Thanks for reading!
If you found this information helpful:
- Follow
@NaturalMVMT
for more tips
- Share this thread to help someone else😊
If you're over 30 & you're feeling stiff and old, it's NOT because you're old.
It's because you're not doing these 5 exercises (no equipment needed)...
🧵🧵🧵
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2K
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2c) Trap-3 Raise cont.
If you find the full movement difficult try these two variations:
- Row the weight up to your shoulders & then shoot your arms out, pausing slightly before you lower.
- Against an incline bench 1 arm at a time
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To recap:
Open these 4 areas of your hips:
1) Front of hip: ATG Split Squat
2) Back of hip: Jefferson Curl, Elephant Walks
3) Outer Hip: Pigeon Push Up
4) Inner Hip: Butterfly Pulse, Standing Pancake, Wall groin Stretch
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4a) Inside of Hip
Target the groin & adductors with weighted butterfly pulses.
If you're really tight here start without weight, using your hands to gently push your knees down.
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2a) Back of Hip
Increase length behind your hips (i.e. your hamstrings) with Jefferson Curls
- Slow & controlled
- Move one vertebra at a time starting in your neck & working your way down the spine
- Getting strong here increases your functional capacity to round your back
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3) Outside of Hip
The Pigeon Push Up is a simple exercise that packs a punch when it comes to opening your outer hip/glute/piriformis.
- Legs 90/90
- Chest to thigh
- Dogs may or may not help increase stretch
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1a) ATG Split Squat
Spending majority of our day sitting leaves our hips flexors in a shortened position.
Modern society sits A LOT.
Tight hip flexors pull on your lumbar spine leading to chronic anterior pelvic tilt & ultimately back pain.
Lengthen them w/split squats.
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4b) ATG Split Squat cont.
You don't NEED any specialized equipment for this movement.
You can place your front foot on any stable base you have access to.
Could be a bench, a cinder block, stairs, a curb, etc.
Stairs work especially well.
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This might be a surprise to you, but walking down the stairs shouldn't be painful...
Stop settling for knee pain!
In this thread I'll show you the
#1
exercise for alleviating pain with stairs.
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To recap:
Getting stronger in these 3 movements can significantly improve the health & resilience of your shoulders, improve posture, & reduce your risk of injury.
1) External Rotations
2) Trap-3 Raises
3) Powell Raises
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2b) Back of Hip cont.
Prerequisite for a Jefferson Curl is being able to touch your toes.
If you can't easily touch your toes start building that ability with Elephant walks.
These also increase your ability to round your low back, but in a more gentle manner.
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4b) Inside of Hip
The Standing Pancake & Wall Groin Stretch are also great exercises for opening your groin/inner thigh.
Rotate between these variations.
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Your daily crunches are a waste of time.
Build a stronger & more resilient core with these 4 exercises..
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To recap:
5 exercises to prevent a lifetime of back pain...
1) ATG Split Squats
2) Seated Good Mornings
3) Back Extensions
4) Jefferson Curls
5) QL Extensions
Avoidance isn't the answer.
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2b) Seated Good Morning cont.
Lowest level = hands to floor
Progress by adding additional load (if accessible)
- Goal is to resist rounding your low back.
- Feet slightly in front of knees to lock in the stretch
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1) Pigeon Push Up
A simple exercise that packs a punch for opening your outer hip.
- Legs 90/90
- Chest to thigh
- Drive front thigh into ground on the way up
Some may find the 90/90 position difficult, continue reading for other variations...
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1a) Couch Stretch
Lengthens your quads & hip flexors
- Push your foot against the wall to flex your quad
- Keep your pelvis tucked under you
- Squeeze your glute
- Goal is shoulders to wall
- Demo on how to get into position
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2) Progress to using dumbbells with a greater range of motion. This is a great way to load the exercise as a beginner because you can simply drop the dumbbells if needed.
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1) Elephant Walks
First you need to unlock range behind the knees with elephant walks.
If you can't easily touch your toes, start here.
Regress by elevating your hands.
Progress by decreasing the elevation.
Work toward palms to floor.
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Have knee pain and worried about what it’ll mean for you when you turn 60, 70, 80+?
Then stop worrying about the weight on the bar.
Let me show you how to rebuild your knees🧵
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2a) Seated Good Morning
Your low back is weak.
The seated good morning is a 1-2 punch movement because it builds strength in the low back while simultaneously opening up your glutes, hamstrings, & inner thigh.
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3) Use an adjustable incline bench to stop your torso at a specific range, decreasing the incline as you gain strength and mobility to do so.
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2) Short Range Strength
Build strength through a short range of motion using step ups.
Flat foot = less pressure on knee
Heel elevated = more pressure
- Use a variation you can do pain-FREE
- Start on flat ground
- Progress with height & load as your ability increases
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2) Glute Stretch (Wall)
A more passive variation that allows you to relax into the stretch.
- Butt closer to wall is a deeper stretch & vice versa
- Use your hand to gently push your knee away from you.
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3d) Back Extensions cont.
If you do not have access to a back extension machine Superman holds would be a good place to start.
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1) Dumbbell Pullover
Great for opening up your thoracic spine.
Also improves overhead mobility.
Best done across a bench but can be done in line with the bench if needed to prevent neck strain.
2 x 12
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2) Jefferson Curls
Unlock even more range behind the knees.
Start with bodyweight or a light load to learn the proper mechanics of the movement.
Build from there.
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2a) ATG Split Squat
Places more emphasis on your hip flexors.
To get the most benefit:
- Keep your pelvis tucked under you
- Don't excessively arch your low back
- Flex your glute hard (green)
- Drive your heel back (red)
- Knee towards the sky (blue)
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@andymarkmann
Check out
@atgexercise
&
@kneesovertoesg
for plenty of 60 year olds who are doing these🙌🏼
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If you're over 30 and you're tired of tight hips and an achy low back, you need to give this routine a try.
🧵🧵🧵
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3a) Back Extensions
For more targeted low back gains in concert with glutes & hamstrings.
Game changer for ultimate low back strength & reducing back pain.
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4a) Jefferson Curls
Tired of tweaking your low back when you pick something up?
- Rounding our low back is something that our body is perfectly capable of
- Problems arise when you avoid doing so & become weak in this position
- Avoidance isn't the answer
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1b) External Rotations cont.
Play a sport that requires throwing your arm forward (e.g. baseball, tennis, football, etc.)?
Getting stronger in this reverse motion will offer more protection when throwing forward.
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To recap:
5 exercises to prevent a lifetime of back pain...
1) ATG Split Squats
2) Seated Good Mornings
3) Back Extensions
4) Jefferson Curls
5) QL Extensions
Movement. Is. Life.
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@atgexercise
4) Return to Squats
Once you can do the first three movements pain-free, move to gentle ASSISTED full range squats.
Intention = slow, controlled, & pain-free
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Thank you for reading!
If you found this information helpful:
- Follow
@NaturalMVMT
for more tips
- Share this thread to help someone else😊
Want strong & resilient shoulders that are less prone to injury?
Bookmark this thread & master these 3 movements...
🧵🧵🧵
8
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700
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1) You can start on the edge of a bench or a chair, lowering your hands to a raised platform.
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5) Reverse Squat
My favorite hip flexor variation if you have access to cables due to the ability to measurably load.
Will also work your lower abs a fair bit.
- Place your feet through the handle attachments or use a strap that cinches around your feet, both work great.
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3) Pigeon Push Up (bench)
The incline bench is a great tool to control the stretch in the outer hip
- High incline = more gentle stretch
- Low incline = deeper stretch
- Picture reference for back leg
Caution: this variation can be troublesome for some with knee pain
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5) Elephant Walks
Lengthens tight hamstrings.
Scales by adjusting the height of your hands.
2 x 20-30 per side
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3b) Back Extensions cont.
If you currently have low back pain or are recovering from an injury it is best to start with isometric holds to rebuild strength.
Work up to 3 sets of 60 second holds
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Tired of knee pain when doing something as simple as walking down the stairs?
Avoiding the issue won’t help.
Here’s the
#1
exercise that helped me.
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1) Gentle Strengthening
Start walking backward.
Up a hill, on a treadmill, with a sled.
Concept is the same regardless:
- Gentle strengthening
- Circulation to the knees to support healing
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5) Seated Glute Stretch (chair)
If you find being on the floor troublesome this should be a more accessible variation.
Similar to the other variations, aim to push your knee down to increase the stretch.
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4) Standing Leg Lift
Minimal equipment required.
- Strap a weight to your foot or use a light kettlebell
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1b) Couch Stretch cont.
If shoulders to wall is difficult for you start with a regressed version.
- Leaning forward reduces the intensity of the stretch
- Start here & work your way toward the wall over time
- You can also do against a couch with a pillow under your knee
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4b) Jefferson Curls cont.
If you lack the mobility to do a Jefferson curl start with elephant walks to open your hamstrings.
More elevation = less stretch
Less elevation = more stretch
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Two of my favorite exercises for building upper body strength are Dips & Chin Ups.
Don't have the strength for these? Let me show you how to get there...
🧵🧵🧵
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5) QL Extensions
Further reduce your risk of tweaks by increasing your capacity to bend side to side.
- Start on the ground against a wall for stability.
- Work toward touching your elbows to the ground.
- Can be done on back extension machine if you have access to one
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3c) Back Extensions cont.
- Progress to short range assisted reps.
- Then full range reps without load.
- Then full range reps with light load.
Build from there.
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If you're looking for some great equipment (such as the ATG Mobility Box seen in thread) be sure to check out the link below for lots of options made by
@atgexercise
:
Use code NATMVMT for 10% off
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To recap:
1) Unlock range behind the knees with elephant walks and Jefferson curls
2) Strengthen and lock in that newfound range with Romanian deadlifts (strength through length)
3) Train knee flexion with hamstring &/or nordic curls
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4) Hamstring Curls
Most people are too focused on knee extension & don't build strong knee flexion.
For healthy & pain-free knees you need to be strong both in front & behind the knees.
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3) L-Sit
The simplest way to strengthen your hip flexors with no equipment.
- L-Sit holds (most difficult)
- L-Sit leg lifts
- The intention is control, don't just throw your leg up & down.
Use a dumbbell, cup, water bottle, etc. for an extra challenge on control.
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4d) Jefferson Curls cont.
Elevating the front of your foot increases the flexibility demand on your calves & hamstrings.
This is a great way to open that area up if you're struggling with tightness.
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3) Long Range Strength
Build tolerance to full range knee flexion using the
@atgexercise
split squat.
- Start assisted with your front foot elevated
- Progress by decreasing the height of your foot &/or adding load
- Work toward flat ground
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@atgexercise
To recap:
Simple progression to rebuild your knees & get out of pain:
- Walk backward
- Build short range strength
- Build long range strength
- Squat with intention
There's no room for your ego when it comes to rebuilding your knees. Leave it behind.
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2c) Seated Good Morning cont.
Progress to an incline bench with load to build strength in the range you have access to.
- Decrease the incline until you've reached abs to bench on a flat bench.
- If you do not have equipment stick to the hands to floor variation
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4) Seated Glute Stretch (floor)
Similar to the wall stretch though slightly more active since you have to hold yourself up.
- Heel closer to butt increases the stretch & vice versa
- Think about actively driving your knee of the crossed leg away from you
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To recap:
Lengthen your hips flexors:
1) Couch Stretch
2) ATG Split Squat
Strengthen your hip flexors:
1) L-Sit variation
2) Standing Leg Lifts
3) Reverse Squat
4) Garhammer Raise
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@atgexercise
6) Build a Strong Foundation
It's all about intention:
- Slow & controlled
- Full range of motion
- Pain-free reps
Leave the ego at the door & don't worry about the weight on the bar.
Master the form, move with intention, & the weight will increase naturally.
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1b) ATG Split Squat cont.
You may need to start with your front foot elevated.
- The higher your front the less of a stretch on your hip flexors & vice versa
- Any stable platform will work.
- Using weight = stretch under load
Work toward flat ground.
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3) Romanian Deadlifts
Build strength THROUGH length.
As you build strength in a lengthened position your body will allow you to access that range much easier.
Building strength through length allows you to increase strength & mobility in harmony.
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