The Adex Arc is easier on the joints and connective tissue (as opposed to a full length mace) due to the reduction of rotational stress, while still being a useful strength tool for shoulders, core, grip, and control work with heavy weight. If my math is correct, this is 51LBs; the top of my 360 ladder for the day.

Unlock your body’s full potential with these 15 full body stretching exercises at home. This daily flexibility & muscle relaxation routine helps you feel lighter, move better and reduce stiffness using simple stretching exercises. You can follow this full body stretching routine anywhere, no equipment needed, just a mat or even a towel.

Watch: https://youtu.be/JeXJVATFPF8

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Looking for exercises or stretches that specifically target whatever it is that is locked up in my hips. I’ve done all the other standard movements , 90/90s , deep squat pose etc. TIA!

What's up everyone. Brand new episode of Rhonda's pod out today with Kelly Starrett. This guy is a legend. Here's what I learned. My top 10 takeaways

1. Sit on the floor. Yeah that's right. Sit on the floor. Especially as you get older. Getting up and off the ground becomes so important and a surprisingly large number of people have trouble. Also makes your hips way more mobile (and if you sit working all day, you have tight hips) - timestamp
2. Do the couch stretch. Ok this is pretty hard. I read about this in his book Deskbound a while back (he recommends doing it for 2 minutes for every hour you spend sitting - so quite a lot of time). Basically kneel facing a wall with your shin running straight up behind you, bring the other leg forward into a tall lunge, then try to stand your torso upright and squeeze the back-leg glute. Most people can't do it. Their hips are too tight from sitting. - timestamp
3. Pain doesn't mean you're injured. Everyone reading this right now probably has some sort of tweak. Mobilize, foam roll, stretch. The thing is we sit all day long, then try to hit the gym and go hard. It just doesn't match up. - timestamp
4. Stop sitting for 8 hours a day. If you sit for more than 6 hours a day, you're considered sedentary... and that's an independent risk factor for cancer (even if you exercise), You need a workstation that "invites movement". I have a standing desk. Got rid of my chair entirely after reading one of Kelly's books years ago. It's easy to stand all day because I have 2 footstools where I'm constantly shifting my feet (think how easy it is to stand at a bar where they have that thing to put your feet), and a desk mat too. Some people use a stool to kind of perch back on. - timestamp
5. One simple test to see how mobile you are: the sit and rise test. So lower yourself to the floor cross-legged, then basically reverse and get back up... all without using your hands or knees. You should be able to do this no problem. (it's actually kind of hard) - timestamp
6. Most people warm up in the gym all wrong. He has this great framing... if you were about to fight someone, what would your warmup look like? Probably not chilling on the astroturf in the back of the gym scrolling your phone while you foam roll your back. You'd get sweaty, explore some end ranges, basically the complete opposite. That's how you should warm up. - timestamp
7. Your range of motion is the one part of your physiology that doesn't have to decline with age (but neglect almost guarantees that it will ... and everyone neglects it). Strength does, cardiorespiratory fitness does. But your range of motion doesn't have to. - timestamp
8. A big part of this pod focuses on kids sports. I don't have a kid. But in general... kids need way more sleep than they're getting, they need way more free play, and they should avoid specializing in one sport for as long as they have to. (highly recommend listening to this one if you have a kid - kelly is writing a book on it) - timestamp where they start talking about youth sports
9. Hang for 3 minutes a day. get a pull-up bar for your house and just hang as often as you can. If you don't wanna do that, just get into the downward dog yoga position. This basically counters that rounded shoulders forward position everyone is in all day at a desk - timestamp
10. Breath holds. Do them. Great for your nervous system before you start training. He explains it better than me but basically it improve CO2 tolerance. If you're on the Peloton or something warming up, just hold your breath for 10 seconds or so and repeat. - timestamp

All in all, solid pod.

Oh forgot one - do more "movement snacks", exercise snacks, whatever you want to call them. Just short bouts of vigorous movement. IIRC, Rhonda said just 9 minutes per day is assoc. with about a 50% lower all-cause, cancer, and cardiovascular-related mortality. Like sprint up the stairs, chase your dog, stuff like that. This is even more important if you work at a desk all day. - timestamp

ignore the terrible “mid finger knuckle” mobility, my question is about the main knuckle bit. i can’t bend back any more than that, you can see my middle knuckles are under tension because the main knuckle can’t flex any more.

the thing is i asked 6 japanese people to show me the same and they all have hyper mobility on that joint and can bend their fingers right backward

i live in japan so i can’t ask any other white people lol so im wondering what’s normal

am i hyper immobile or just random genetics or is it an asian ability or what lol

Many people try to force a deeper squat by stretching—but that’s not how real mobility is built.

In this training, the focus is on loading the Kua (hip joints) with your body weight to develop functional flexibility, strength, and control at the same time.

Using two supported squat variations—forearms pressing into the thighs, and fists on the ground with elbows bracing the knees—you create structure and leverage. This allows you to safely sit deeper, stay longer, and actually train the connective tissues instead of just passively stretching.

From there, you build real mobility through subtle, controlled movement:

* Up and down rocking to load and release the hips
* Left and right shifting to open the Kua laterally
* Forward and backward rocking to expand range (heels and toes naturally lifting)

Breathing into the center while maintaining structure is key. Over time, this method conditions the hips to handle load at deeper ranges—so when you come up, your body feels stronger, not stuck.

Modern lifestyle often leads to:

* Tight hips and restricted Kua
* Weak squat positions under load
* Limited mobility despite stretching

This approach fixes that by turning the squat into a strength + mobility training tool, not just a position.

Train smart. Load the Kua. Build real power from the ground up.

#KuaTraining #InternalMartialArts #SquatMobility #HipMobility #DeepSquat #FunctionalFlexibility #MovementTraining #StrengthAndMobility #BodyMechanics #TaiChiTraining #MartialArtsTraining #MobilityWork #MovementQuality

Stop being weak and start your fitness journey toward building pure strength with this powerful 15 full body home exercises routine. This workout focuses on building pure strength using simple home exercises that anyone can follow. These 15 exercises help you improve overall fitness, muscle strength, balance and body control without any equipment. If you are looking to stop being weak and develop strong, functional strength, this 15 full body home exercises routine is perfect for you. Practicing these exercises regularly will improve your chest, arms, core, legs and total body strength step by step.

Watch: https://youtu.be/GzwzRWIL3eA

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I have a problem in my wrist when I press my fist like this, has anyone else had similar problems

I've had a muscle knot in my inner lat / mid back for well over a year (see pic of area). I can still weight train, do pilates and work on mobility, but it's a constant knot that bothers me frequently. My PT gave me some mobility work to do, which is kind of(?) working, but I wanted to throw it out there and see if anyone else has dealt with a knot in this area for a long time and how they dealt with it?

Side note: in doing research it sounds like a "compressed ribcage" pushing things forward and round the back. My PT said the muscles want to shorten rather than be stretched out more, so maybe pec issues are involved. Anyone else worked through this?

Climbing stairs, getting out of a car, or rising from a chair all rely on how well your knees, hips, and ankles work together.

When one area lacks strength or control, the body compensates — and everyday movements can start to feel stiff, unstable, or uncomfortable.

This routine is designed to support: • Knee stability — for stronger, more controlled movement during daily activities • Hip control — to improve power and reduce excess load on the knees • Ankle mobility & stability — for smoother, more balanced steps • Lower body coordination — to improve overall movement confidence

With better control through the lower body, everyday actions like stairs and transitions feel easier, smoother, and more natural.

Move better. Live better.

KneeStability #HipControl #AnkleMobility #MovementConfidence #FunctionalTraining #LowerBodyStrength #JointHealth #MobilityTraining #PainFreeMovement #FitnessCoach #HealthyMovement #MoveBetterLiveBetter