Tan Nguyen

Overhead reach moved your weight up and down. This moves it side to side, across the narrow part of the foot. Knee up. Palms together. Point left. Point right. 2 sets of 10 per leg. Sideways is where people fall. bitcoin:native ripple:native ethereum:native

A standing calf raise works the calves. At the bottom of a deep squat it works everything. Deep squat. Toes spread. Big toe down. Pump the heels. 60 seconds. 3 sets. Feet, ankles, knees, hips. Ground up. bitcoin:native ripple:native

Your whole body stands on your big toe. Shoes switched it off. Split stance. Press the big toe down until the arch lifts. Rock the knee over the toes. Heel stays down. 8 to 10 per side. Rebuild the foundation. bitcoin:native

Kids rotate on the ground without thinking. Adults forget how. Bear plank. Lift a hand and the opposite foot. Swing the leg under. Land in crab. Reverse. 4 to 6 each way. Be a kid again.

Standing on one leg is a test. Raising your arms while you do it is training. Knee up. Three points on the foot. Palms together. Arms overhead. 2 sets of 10 per leg. Wobble? Don't put the foot down. bitcoin:native

A static plank proves you can brace. These three prove it holds when you move. Knee to elbow. Side plank knee drive. Hip dips. Forward, sideways, rotational. 8 to 10 each, 2 to 3 rounds.

Standing all day isn't the opposite of sitting. It's its own problem. Cross one shin in front. Sit back. Reach the arms long. Walk the hands to one side. 60 seconds. End of shift. Let the back side rest.

Plank rotations let your hands do the balancing. Put them behind your head and find out what your shoulders can really do. Forearm plank. Hands laced behind the head. Rotate onto one elbow. Stack. Hold. 4 to 6 per side. Advanced.

Sitting shortens the groin, hamstrings, and low back together. Stretch them together. One foot on a box, leg straight. Standing leg straight. Fold to the standing foot. 8 to 10 per side. Three places, one reach.

The deep squat with arms overhead tests four things at once: ankles, hips, core, shoulders. Heels down. Chest tall. Palms together. Reach up without tipping. If you can sit here, you've prevented half your future injuries.

Forward folds don't reach the deep low back muscles. Circles do. Bear plank. Knees hover. Swing wide, dip low, swing wide, come up. 5 to 6 each direction. Exaggerate the dip.

Child's pose stretches the back. Hook one leg and it stretches the piriformis. Hands and knees. Foot behind the opposite knee. Sit back toward that side. Rock. 10 to 12 per side. One change.

Sitting makes your pelvis crooked. Two-leg exercises hide it. Crab position. Cross one leg. Drive the hips up on the other. Squeeze. 8 to 10 per side. The harder side is your answer.

Tight low back, stiff hips. Face down, two moves. Feet together, wipe side to side. Spine rotates.
Knees wide, feet up, rock. Hips open. Two minutes. Before bed.

Deep ache in your butt after sitting? That's your piriformis. Cross one leg on a box, knee out. Squat on the other leg. Inhale down, exhale up. 8 to 10 per side. Deeper squat, deeper stretch.

Tight hips and tight low back are usually one problem. Feet wide. Hands on the floor. Forearms push the knees out. Dip the hips. 10 to 15 pulses. Groin opens, back lets go.

"Tight" hip flexors are usually weak hip flexors. Tight is how weak feels. Straddle. Lock the knee. Lift one leg over the other. Back. No hands. 6 to 8 per leg. If it won't clear, now you know.

Low back pain? Everyone says "weak core." Nobody says "weak back muscles." Those exist too. Feet wide. Hands behind head. Chest tall. Hinge flat. Stand up. 10 to 15 slow.

Hip mobility lying down is a starting point. Hip mobility under load is the real thing. Heels high. Deep squat. Chest tall. Knees out, knees in, 60 seconds. Stability, strength, mobility. One squat.

World's greatest stretch stops at the ceiling. Your spine doesn't. Elbow down. Pause. Sweep up. Keep going past vertical. Shoulder blade back. 5 to 6 per side. The last 20 degrees are the ones that matter.