That's very interesting. I train them with bands or leg raises or with the monkey feet attachment but I had no idea about the bracing first. Good stuff as always!
This is what I’ve always done! I’m 34 and in HS football I learned that stability comes from your core and since then I brace my core on every thing even like curls or carrying the groceries 😂
This is very interesting information. Almost all the lifting information focuses just on body building, but actually knowing which excercises can make your body stronger and functional is far better. Thanks for that.
I'm fifty years old and have been training for thirty six years. I find these videos to be amazingly helpful. I'm grateful for the intellectual effort others have put into sports physiology. I show my gratefulness by being receptive to new information..
I only offer this advice because it helped me regain the ability to squat. Maybe join a local yoga studio and do it either in person or virtually maybe 3 days a week. It took me less than a month because I had already been doing workouts that didn't involve Barbell squats, but the yoga helped me build other muscles that were weak including my core and it helped with my ankle mobility. However, I def need to strengthen my hip flexors as well.
Idk if either of you are asking me or Flor. But I lost the ability to squat properly because of the typical issues of sitting at a desk for work. My hip flexors, core, and glutes became weak and even shortened. The yoga helped because it is pretty low impact yet it still builds strength and mobility in almost every muscle group. Basically it's an easy way to regain the ability to do the things you used to/want to do. For me it seems like it's a great idea to use both yoga and weight lifting to reach the goals I have which are increased mobility, better posture, more endurance, and a better physique.
My thoughts exactly. Just say one important thing. Its a stabilizer muscle not a primary mover so it obv helps. Directly trainging them? I think Im good. Im already in the gym 6 days a week
Be careful, going hog wild will make it unbearable to drive. Take it easy, running is easier after these hip flexor exercises so that's an added bonus! Take it easy at first, you been warned 🙏 Personal story: did a few too many reverse squats and felt light as a feather, ran an extra mile afterwards like it was nothing, felt like a teenager again dare I say... The next day though I could not get out of bed and had to really dig deep to get into my car, pressing on the gas pedal was painful AF. I was popping kratom like no tomorrow it was BAD. Totally worth it though just remind yourself that this muscle is brand new and needs care. Kinda like an OP character starting at lvl 1, they will dominate but will get one shot until leveled up to the rest of the team.
@@Matheus_Braz train hip flexors but ease into it. Twice now I have either overtrained or strained both hip flexors and the pain can be excruciating. Image your hips on fire while trying to enter/exit your car. Just ease into it, it makes running a lot easier if used as a warm up
1) Absolutely avoid training the hip flexors in isolation if you have sciatica/anterior pelvis tilt, it will make it hurt way more 2) You need to be able to brace your core in the correct manner (there is a squatuniversity video on how to do it)
@@synkra4836 You don't necessarily need to train both at the same time. If you have no back problems you can train you hip flexors once or twice a week in isolation. As long as you do it as part of a balanced training program. If your hip flexors are stronger than your glutes for example (extremely unlikely) you would risk back problems. Same thing if your abs are considerably weaker than your lower backs muscles.
@@so8060not sure if you’ve already recovered but having mobility days/general days on different days from your weight training can be extremely beneficial if you want to give it a crack
I saw another one of your vids saying not to brace your core by pulling in but by pushing out. I did that with my hip mobility exercises today and holy hell did it make a huge improvement. Thank you so much for these tips!!!!!!
Great advice as always.. I do this weekly as an accessory and I have gotten so good at my pistol squats in particular and most importantly my mobility and flexibility is at its prime
Dude I'm literally on my first week of like glute raises feom hybrid calisthenics, I braces my core to not arch my lower back and get pain, but I didnt know much what was actually going on. Dman this shorts was rlly nice
If you're doing ab workouts, your likely already working out you hip flexers because most ab workouts work hip flexers more than your abs! Sit ups, leg raises, and russian twists are a few examples of workouts that work hip flexers a lot. Basically, most workouts that include pulling your legs to your body or body to legs use hip flexers a lot.
Just a 45sec horseman stance squat multiple times during the day will be extremely effective. I'm now 31 dunking better than I have when I was in my teens.
One thing to note is be mindful of targeted hip flexor training like the knee raise if you have a torn labrum in your hip. They often do more damage to the hip.
Been doing a ton of core work for the last 2 yrs, noticed that literally every movement should be engaged from bracing your center of gravity; you'll get 100% of every muscle in every limb!
Also if your train your hip flexors, you have to train your adductors, abductors, and your hip through rotation and stability if you don’t want to run into serious issues
Literally everyone does. Years of being stuck sitting in those horrible school chairs growing up, working in an office, etc. makes it basically unavoidable if you don't actively avoid it.
THIS IS LIFE CHANGING . If there’s one piece of information in the exercise niche that really improves the quality of “feeling fit” its this right here.
Bracing the core is probably the best advice I can give anyone with back pain. Not just with lifting, but with everything they have to bend over or tilt for, it works
The recent focus on the monkey foot is a good start. The bracing tip is a second step. What is still lacking, however, is going from a lengthened hip flexor to contracted and back. Like the Nordic Hamstring or the Romanian Deadlift, the best way to train the hip flexors is to train through a lengthened position. Monkey foot stats (edit: starts) in neutral and goes to flexed - it's missing half the range of motion. Most people won't understand this, but in Long Fist Kung-Fu, you practice kicking with the back leg from mountain climber stance. This requires you to use the core (or you'll fall over) and move the hip through its entire range of motion. There's no reason why a non-martial art person cannot use less or no weight, start in a mountain climber stance, and lift the knee from that position to flexion, then return to mountain climber by placing the foot back on the ground behind them with the hip in extension.
Beautiful SU! Simply awesome visual to explain why we have to brace ('with space' for these as SMcG says) when we are doing athletic movements! Also his ideas of maximal neural drive of prime movers coming off of maximum control of synergists and stabilisers has allowed me to still be lifting heavy 35 years after my original L4-5 discectomy & laminectomy.
Great to have people that give good advice on how to proper work out be because some people don’t know that and don’t see results leading to giving up or getting hurt
@@moneymakinmitch8130 hip flexors connect to your lower back. If you aren't braced, it'll put your back into extension and that can cause disc problems over time esp if you're bearing a load. Hope that makes sense, I'm not a doctor lol
I see the opposite. People train their hip flexors but don't stretch enough which is one of the reasons People get an anterior pelvic tilt. That with a weak core and weak glutes and boom. Low back pain lol
This is the best short to date at least for me this one made my brain click into fully understanding why bracing the core is so important thanks mobility man
Everytime I see a hip flexor machine I immediately think “OH SHIT! Time to fix my back pain.” And sure enough a machine that has nothing to do with my lower back, FIXES my lower back 😂
One thing I REALLY love about squat university, is you never do what most other fitness influencers do… and that’s make others look bad and point out what others say and do that is WRONG making themselves out to be smarter than the rest by making others look stupid. You just add on to what others are saying and I’ve got mad respect for that ! 🙌
Felt that. Tim Heria has an amazing ab workout that hits everything. Several of them you could just condense into one movement with multiple sets, but if you feel like you’re not hitting all of your abs then there’s plenty of variations
I’m not a super athletic but your videos are very helpful. A month ago I had to learn what was going on with my left hip because I couldn’t walk on it and the therapist I had weren’t helping. Wow. Did I find that there are a lot of muscles in your hips. Your videos were a big help.
My psoas is in real bad shape and I’m working mainly on core stabilization in my workouts before even getting to working my hip flexors, for this reason. Thank you for such great info, always. 🙏🏽🙏🏽
the bracing not being present naturally in most people and the fact that you gotta learn it after quite some lumbar pain is outrageous in an evolutionary perspective imo.
I suffered from a herniated L5-S1 disc at only 20 years old. Nothing really helped me until I started working on my hip flexors and glutes more. I used to feel weakness in my lower right leg from sciatica but after doing the training I mentioned, I’m able to feel full strength in my legs and it feels like every step I take is “meaningful” if that makes sense. Having strong hip flexors/glutes/core is so underrated.
@@oldvlognewtricks Doesn't really look like my comment said anything about training hip flexors while engaging a hip extensor. It is just a general way to avoid excessive lumbar extension, paired with the appropriate activity. Reciprocal inhibition would prevent iliacus/psoas contraction. But it's ok, continue leaving passive aggressive comments where you see fit
Bracing your core before any exercise is an important thing to do, even when doing something simple as a bicep curl. That said, the science behind why you should do it is pretty neat. Thank you for the explanation.
Interesting, as I’m researching calf cramps and getting into hip extension, you’re helping me realize that maybe my hip extension are weak because my core isn’t engaging enough. Time to strengthen that!!
Because you fu__ing do them wrong. The form is too hard if your abs aren't strong enough. Do reverse crunches instead on a decline bench with a weighted ball in your legs
“If you brace your core to create adequate trunk stiffness, before your raise your legs, *YOU’LL DIE* “ Sorry idk why i was expecting the sentence to turn out like that 😅
There it is!! That's the exact muscle that I injured a few years ago and keeps acting up when I lay on my side, try to lift my thigh too high, and/or step to forcefully.
I really love this. Lately I've been focusing on exercises that involve joints and have noticed that I'm wanting to challenge them as they get stronger. Now I'll do exercises with this particularly in mind! Nice.
Remember, before brushing your teeth you should brace your core
You should also brace your core while "thinking"
😭😭🤣🤣
Brush Core - Brace Teeth. Got It.
@@H_Hold good. the most injuries happen when you DON'T do that !!
Lol
That's very interesting. I train them with bands or leg raises or with the monkey feet attachment but I had no idea about the bracing first. Good stuff as always!
If your hips aren't tilting then you were already bracing enough
Jesus loves you 🙏✝️t
@@Yuki-qs5mt what are you doing here with that profile picture you walking contradiction
@@bigchunky7499 he cries sometimes when he's lying in bed just to get it all out what's in his head
@@kubli365 lol
I brace my core like my life depends on it for every rep of everything
This is what I’ve always done! I’m 34 and in HS football I learned that stability comes from your core and since then I brace my core on every thing even like curls or carrying the groceries 😂
This is very interesting information. Almost all the lifting information focuses just on body building, but actually knowing which excercises can make your body stronger and functional is far better.
Thanks for that.
I always say function over fashion 👍
There's muscle that show and muscles that throw 🤷
Cope I’d rather just be aesthetic 💀
@@TheBoon14 not for athletes
@@TheBoon14 why not both?
How do you brace your core??
I'm fifty years old and have been training for thirty six years. I find these videos to be amazingly helpful. I'm grateful for the intellectual effort others have put into sports physiology. I show my gratefulness by being receptive to new information..
For around four years I've had pain in my legs, apparently it's this muscle...
I never looked into it but I think I’ve the same problem
What did you do about it
Chiropractor that type of stuff or do more warmups , I tore mine when I was in HS
@@izaiahambridge9267 warming up tore your muscle?
@@FATEYYYY my comment went over your head lol, I was letting the ppl know what to do and such if they have the same problem.
One of the reasons I’m getting closer to being able to squat is activating my hip flexors better
Great tip , this bracing and then strengthening the hip flexor gets rid of snapping hip too
I only offer this advice because it helped me regain the ability to squat. Maybe join a local yoga studio and do it either in person or virtually maybe 3 days a week. It took me less than a month because I had already been doing workouts that didn't involve Barbell squats, but the yoga helped me build other muscles that were weak including my core and it helped with my ankle mobility. However, I def need to strengthen my hip flexors as well.
You mean can’t squat at all or can’t hit full rom?
You're unable to squat? Did something happen?
Idk if either of you are asking me or Flor. But I lost the ability to squat properly because of the typical issues of sitting at a desk for work. My hip flexors, core, and glutes became weak and even shortened. The yoga helped because it is pretty low impact yet it still builds strength and mobility in almost every muscle group. Basically it's an easy way to regain the ability to do the things you used to/want to do. For me it seems like it's a great idea to use both yoga and weight lifting to reach the goals I have which are increased mobility, better posture, more endurance, and a better physique.
“Training ur hip flexors can help with a ton of things.”
Then proceeds to not name a single damn thing.
There's a thing called the 'Interwebs,' Bud, you should Investigate and
Educate Yourself. Cheers 🎉
RUclips shorts are 60 seconds long my guy
My thoughts exactly. Just say one important thing. Its a stabilizer muscle not a primary mover so it obv helps. Directly trainging them? I think Im good. Im already in the gym 6 days a week
Sprinting is probably the most prominent thing. You need to lift your leg to drive it, and you can't have weak hip flexors with strong hip extensors.
@@kevinwheeler5595 the "hip flexors" is a muscle group that is responsible for flexing the hip. they are the prime movers of hip flexion
Plenty of people train their hip flexors thinking they train their abs...
And they’re right
Be careful, going hog wild will make it unbearable to drive. Take it easy, running is easier after these hip flexor exercises so that's an added bonus! Take it easy at first, you been warned 🙏
Personal story: did a few too many reverse squats and felt light as a feather, ran an extra mile afterwards like it was nothing, felt like a teenager again dare I say...
The next day though I could not get out of bed and had to really dig deep to get into my car, pressing on the gas pedal was painful AF. I was popping kratom like no tomorrow it was BAD. Totally worth it though just remind yourself that this muscle is brand new and needs care. Kinda like an OP character starting at lvl 1, they will dominate but will get one shot until leveled up to the rest of the team.
Big up the kava and kratom community 😂✊🏽
I have no idea what this comment is supposed to mean
@@Matheus_Braz train hip flexors but ease into it. Twice now I have either overtrained or strained both hip flexors and the pain can be excruciating. Image your hips on fire while trying to enter/exit your car. Just ease into it, it makes running a lot easier if used as a warm up
When you say this muscle is kinda new, what do you mean?
What's a reverse squat
Well, it’s called the *core* for a reason, you may not realize it, but it helps to flex it when doing pretty much any exorcise
Ooh nice legs 😍
Never heard anyone encourage this. Thanks for the lesson!👍🏽
1) Absolutely avoid training the hip flexors in isolation if you have sciatica/anterior pelvis tilt, it will make it hurt way more
2) You need to be able to brace your core in the correct manner (there is a squatuniversity video on how to do it)
Soo is it better if i train my hip flexors while holding into a bar cause that also trains your core ?
@@synkra4836 You don't necessarily need to train both at the same time. If you have no back problems you can train you hip flexors once or twice a week in isolation. As long as you do it as part of a balanced training program. If your hip flexors are stronger than your glutes for example (extremely unlikely) you would risk back problems. Same thing if your abs are considerably weaker than your lower backs muscles.
@@so8060not sure if you’ve already recovered but having mobility days/general days on different days from your weight training can be extremely beneficial if you want to give it a crack
I saw another one of your vids saying not to brace your core by pulling in but by pushing out. I did that with my hip mobility exercises today and holy hell did it make a huge improvement. Thank you so much for these tips!!!!!!
Hacky-sack is amazing for this! Have some fun and train them at the same time! Favorite high school activity 10 years ago.
Great advice as always.. I do this weekly as an accessory and I have gotten so good at my pistol squats in particular and most importantly my mobility and flexibility is at its prime
Do hip ab/adductor machine exercises help?
Dude I'm literally on my first week of like glute raises feom hybrid calisthenics, I braces my core to not arch my lower back and get pain, but I didnt know much what was actually going on. Dman this shorts was rlly nice
Remember to always brace your core when watching Squat University
This is the way
If you're doing ab workouts, your likely already working out you hip flexers because most ab workouts work hip flexers more than your abs! Sit ups, leg raises, and russian twists are a few examples of workouts that work hip flexers a lot. Basically, most workouts that include pulling your legs to your body or body to legs use hip flexers a lot.
Just a 45sec horseman stance squat multiple times during the day will be extremely effective. I'm now 31 dunking better than I have when I was in my teens.
Thats super good to hear! You motivated me to start considering this training ☝️🙏
One thing to note is be mindful of targeted hip flexor training like the knee raise if you have a torn labrum in your hip. They often do more damage to the hip.
In yoga we call it “activating your back” & I use that in the gym too! Glad I learned this for my hip flexors too 😎🙏🏾
Whats the name of that specific yoga position?
@@Arjun-yw7sw child pose or baby pose too
@@Arjun-yw7sw oh. It’s just called activating your back. Which means tightening your core & slightly arching your back
This was actually helpful; unlike 99% of the “fitness tips” shorts out there. Thank You.
Been doing a ton of core work for the last 2 yrs, noticed that literally every movement should be engaged from bracing your center of gravity; you'll get 100% of every muscle in every limb!
Bruce didnt lie !
Also if your train your hip flexors, you have to train your adductors, abductors, and your hip through rotation and stability if you don’t want to run into serious issues
What are some examples of training your hip through rotation and stability?
I just learned I have anterior pelvic tilt because of this video lol
Literally everyone does. Years of being stuck sitting in those horrible school chairs growing up, working in an office, etc. makes it basically unavoidable if you don't actively avoid it.
THIS IS LIFE CHANGING . If there’s one piece of information in the exercise niche that really improves the quality of “feeling fit” its this right here.
I train hip flexors, I literally see no one else doing this at the gym.
this channel is a GOLD MINE
Bracing the core is probably the best advice I can give anyone with back pain. Not just with lifting, but with everything they have to bend over or tilt for, it works
That makes so much sense now that the kinetic chains link the diaphragm with the psoas! So awesome
The recent focus on the monkey foot is a good start. The bracing tip is a second step. What is still lacking, however, is going from a lengthened hip flexor to contracted and back. Like the Nordic Hamstring or the Romanian Deadlift, the best way to train the hip flexors is to train through a lengthened position. Monkey foot stats (edit: starts) in neutral and goes to flexed - it's missing half the range of motion.
Most people won't understand this, but in Long Fist Kung-Fu, you practice kicking with the back leg from mountain climber stance. This requires you to use the core (or you'll fall over) and move the hip through its entire range of motion.
There's no reason why a non-martial art person cannot use less or no weight, start in a mountain climber stance, and lift the knee from that position to flexion, then return to mountain climber by placing the foot back on the ground behind them with the hip in extension.
gonna try this now
@@Redisdowntoearth I hope you are able to figure it out (most people can) and it works for you. I know it worked for me for decades.
@@Redisdowntoearth Here's what you want to do: ruclips.net/user/shortsB7Tc12VRxJw
Beautiful SU! Simply awesome visual to explain why we have to brace ('with space' for these as SMcG says) when we are doing athletic movements! Also his ideas of maximal neural drive of prime movers coming off of maximum control of synergists and stabilisers has allowed me to still be lifting heavy 35 years after my original L4-5 discectomy & laminectomy.
the difference between not bracing your core first and doing so is insane, great tip
Great to have people that give good advice on how to proper work out be because some people don’t know that and don’t see results leading to giving up or getting hurt
oh fuck this might be why my lower back hurts
For real...was not making sense to me, this should work
can you explain to me in simpler terms, I’m an idiot
@@moneymakinmitch8130 hip flexors connect to your lower back. If you aren't braced, it'll put your back into extension and that can cause disc problems over time esp if you're bearing a load. Hope that makes sense, I'm not a doctor lol
That skeleton grinding like it is on Magic Mike took me out.
The final boss of useful rehab/prehab information proves once again why he is the final boss.
Good explanation. We need more people who actually know what they r talking about.
I see the opposite. People train their hip flexors but don't stretch enough which is one of the reasons People get an anterior pelvic tilt. That with a weak core and weak glutes and boom. Low back pain lol
This is the best short to date at least for me this one made my brain click into fully understanding why bracing the core is so important thanks mobility man
Everytime I see a hip flexor machine I immediately think “OH SHIT! Time to fix my back pain.”
And sure enough a machine that has nothing to do with my lower back, FIXES my lower back 😂
I love your advice and videos man. You teach things that could change the way people live. Wish you were world known
I'm going to try this tomorrow, just so I happened to have hip mobility as part of my workout.
This is great info, thank you for sharing.
Love the anatomy and highlights of the muscles being discussed! Adds an extra dimension of knowledge to visualize what you’re working on
Now it makes sense! I was confused about strenghtening/streching comments. Thanks man!
One thing I REALLY love about squat university, is you never do what most other fitness influencers do… and that’s make others look bad and point out what others say and do that is WRONG making themselves out to be smarter than the rest by making others look stupid. You just add on to what others are saying and I’ve got mad respect for that ! 🙌
What do u mean i don't work out my hip flexors?? whenever i work out my lower abs i'm pretty sure i'm just working out my hip flexors 😅
Felt that. Tim Heria has an amazing ab workout that hits everything. Several of them you could just condense into one movement with multiple sets, but if you feel like you’re not hitting all of your abs then there’s plenty of variations
100
What is "brace your core"? He didn't explain...
😂😂😂 love the title. Thank you and will do 💪🏾💪🏾💪🏾👊🏽😊
Don't worry I've been doing leg raises wrong my whole life so I get plenty of hip flexor strength
Oooohhh yeah, Pelvic Hip Action ‼️‼️🤣🤣
Just learn to skate and sprint and you'll be set
I’m not a super athletic but your videos are very helpful. A month ago I had to learn what was going on with my left hip because I couldn’t walk on it and the therapist I had weren’t helping. Wow. Did I find that there are a lot of muscles in your hips. Your videos were a big help.
This man needs a presidential award for his free education on safety and health. God bless brother
My psoas is in real bad shape and I’m working mainly on core stabilization in my workouts before even getting to working my hip flexors, for this reason. Thank you for such great info, always. 🙏🏽🙏🏽
the bracing not being present naturally in most people and the fact that you gotta learn it after quite some lumbar pain is outrageous in an evolutionary perspective imo.
This is the Best video on the Tube..!!👊💪👊
I suffered from a herniated L5-S1 disc at only 20 years old. Nothing really helped me until I started working on my hip flexors and glutes more. I used to feel weakness in my lower right leg from sciatica but after doing the training I mentioned, I’m able to feel full strength in my legs and it feels like every step I take is “meaningful” if that makes sense. Having strong hip flexors/glutes/core is so underrated.
Gawd, I love this channel
Can always count on Squat Uni!!!🫡👏
this dude puts out soo much good content. Amazing
Thanks Doc !
Disclaimer: without crazy strong abs, don't do this anywhere but on a flat hard surface. Your spine is more important than a small muscle.
For those that can seem to brace well enough, clenching your butt is another cue to create anti-anterior tilt via glute max engagement
The antagonist to the muscle you’re training? Definitely no problems with doing that… 🤡
@@oldvlognewtricks Doesn't really look like my comment said anything about training hip flexors while engaging a hip extensor. It is just a general way to avoid excessive lumbar extension, paired with the appropriate activity. Reciprocal inhibition would prevent iliacus/psoas contraction. But it's ok, continue leaving passive aggressive comments where you see fit
i love your channel!
My god the guy yelling at the very first second of the video nearly exploded my ear drums in my headphones. Noice.
Thank you, Sir.
Would love to see sacroiliac joint exercises & or stretches. Love this info!! Thanks❤
Thanks for this, needed to hear it!!
Thanks, I needed to hear this.
Ballet has ruined my body lmao this is such a good tip
I feel like ive unlocked kaioken from dragon balls, and now my body is 2 time lighter when running
Bracing your core before any exercise is an important thing to do, even when doing something simple as a bicep curl. That said, the science behind why you should do it is pretty neat. Thank you for the explanation.
This! Taking an extra second before beginning a set to steady your breathing and mind your core will definitely unlock some potential.
Will add the core Brace to my notes!
keep em coming flex university
You are a living legend
A more functional option is standing ab crunches with weight. The lower abs and flexors are meant to work together.
That's a very good explanation.
This channel is freakin amazing
Interesting, as I’m researching calf cramps and getting into hip extension, you’re helping me realize that maybe my hip extension are weak because my core isn’t engaging enough. Time to strengthen that!!
I was thinking about this not long ago.
Thank you 😊
Glad I seen this. My flexor are weak weak
Something something workout, your hips that don’t lie.
I feel them a lot when doing leg raises for lower abs.
Because you fu__ing do them wrong. The form is too hard if your abs aren't strong enough. Do reverse crunches instead on a decline bench with a weighted ball in your legs
“If you brace your core to create adequate trunk stiffness, before your raise your legs, *YOU’LL DIE* “
Sorry idk why i was expecting the sentence to turn out like that 😅
Omg. Makes so much sense. My hip flexors are super weak and I have a hyper-flexible gymnast’s lower back
Thanks man , u might have saved a lot of time and effort of mine .
Best video ever.
There it is!!
That's the exact muscle that I injured a few years ago and keeps acting up when I lay on my side, try to lift my thigh too high, and/or step to forcefully.
Stretch very very gently to help loosen it up maybe
this taught me a lot. thank you
So many muscle groupings so little time
This channel is amazing
I really love this. Lately I've been focusing on exercises that involve joints and have noticed that I'm wanting to challenge them as they get stronger. Now I'll do exercises with this particularly in mind! Nice.
So interesting! Rare to hear anyone differentiating the function of iliacus and psoas.
Great advice!!!
Did a few of these and god damn. No weights just the stretch, i have a pinched nerve and im pretty sure stretching this will help
I'm grateful you exist
Remember to brace your core when you wake up and never stop doing until you die
Good tip. I’ll remember it.