Dr. Sherman Roberts “Doc”

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Watch your mobility improve & pain melt away 🤤

Let’s get our spine moving as it should in all directions!

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I love the use of the foam roll with these movements.

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#movement #fitness #dance #yoga #health #training #workout #mobility #motivation #art #exercise #wellness #strength #love #parkour #gym #flow #movementculture #lifestyle #dancer #life #community #music #movementismedicine #flexibility #pilates #performance #meditation #physicaltherapy #move

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Stretches for Hip mobility & flexibility

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Your Knee Pain Isn’t What You Think 🤔

If your knees feel wobbly every time you squat or take the stairs, it’s probably a stability issue, not just ‘bad knees.’ These two science-backed moves can improve stability, mobility, and reduce strain on your joints. 🦵🔥” 1️⃣ Supported Ankle-Dorsiflexion Squat Rock – Holding onto a door fr

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Flex Those Glutes: Stretches for Maximum Mobility🍑

🍋1. Seated Glute Stretch 🍑Sit on the floor with both legs extended straight in front of you. 🍑Bend your right knee and place your right foot flat on the floor outside your left knee. 🍑Twist your torso to the right, placing your left elbow outside your right knee for support. 🍑Hold the s

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Do this daily and watch your mobility improve fast

Most people think a squat is just a leg move, but when you add a calf raise and overhead reach, it becomes so much more. 👏 ✅ The squat builds strength in your legs and glutes. ✅ The calf raise challenges your balance and strengthens your calves and ankles. ✅ The overhead reach opens up your sh

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Tired of Constant Hip Pain? Try This!✨

Did you know improving hip mobility can make you more glute-dominant during weightlifting? 🍑 These 4 exercises are designed to loosen things up and strengthen your core! 🏋️‍♀️ ✅ Boost hip mobility ✅ Improve core stability ✅ Release tight hip flexors Take just 1 minute for each movement a

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A woman in a gym performs a deep squat on a mat, hands pressed together, demonstrating a mobility drill for leg day. The image features the text 'MOBILITY DRILLS to have a better leg day'.

A split image shows a woman performing a deep squat to stand exercise. The left shows a deep squat, and the right shows her bent over, touching her shins, as part of the 2x15 reps.

A split image shows a woman demonstrating lateral kneeling hip hinges. The left shows her upright, and the right shows her hinged forward, performing the 2x15 reps per side.

leg day mobility routine

warming up with a dynamic stretching routine to improve mobility is a GAME CHANGER for your workouts! It’s so easy to neglect mobility work which can really hinder progress and end up in injury down the road! If we’re strength training ladies, let’s prioritize our mobility!! Try this before

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A woman in a green sports bra and shorts is on all fours on a green turf, extending her right leg straight back. Text overlay reads 'Bye bye desk body', indicating a hip mobility exercise to relieve tightness.

Two images show a woman in a green sports bra and shorts demonstrating 'Pretzel lifts'. She is seated on the ground, bending her legs in a pretzel-like position, then lifting one knee.

Two images show a woman in a green sports bra and shorts demonstrating 'Hip Swivels'. She is seated with bent knees, then swivels her hips to drop both knees to one side.

HACK YOUR HIP MOBILITY✨GET RID OF DESK TIGHTNESS

Hip mobility is one of those things that you don’t really think much about, but is LITERALLY the tool that supports you in everything you do✨ Gets rid of back pain, improves range of motion for lifts, strengthens pelvic floor, PREVENTS DESK BODY TIGHTNESS!!!!🙌 Here are 4 hip mobility moves i per

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This image outlines a 30-minute jump rope session, featuring a 3-minute warm-up, 24 minutes of high-intensity jump rope alternating with rest, and a 3-minute cool-down with calf stretches, recommended 5-6 times weekly.

Workouts to Melt FAT Fast🔥🍑At-Home or Dorm Room

Whether you’re a girly dealing with gym anxiety, a college student drowning in assignments, or a busy mom juggling kids, finding time to work out can feel impossible. But staying active is key to staying healthy, keeping stress in check, and slimming down. The good news? You can achieve your fi

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A woman demonstrates a "DEEP LUNGE INTO HAMSTRING" stretch, showing a deep lunge on the left and a hamstring stretch on the right, with instructions for 10 reps per leg.

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WARMUP/MOBILITY ROUTINE FOR BETTER MOVEMENT

This is your sign to STOP skipping your warmups/mobility routine before your workouts. I promise you’ll start feeling better, recovering better and even your lifts will improve. This is a simple mobility routine that improves ankle and hip mobility. Save this and try on your next lower body

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Goodbye Knee Pain: 3 Simple Exercises!✨

Merry Christmas! 🎄 😊 If knee pain has been slowing you down, these 3 simple mobility exercises can be a game-changer. They work to stabilize your knees, strengthen your quads, and improve overall joint control. Strong, stable knees aren’t just about reducing pain—they’re the foundation for build

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do these every day for less pain & better posture

A single stretch, when done consistently, can make a huge difference in increasing your mobility and reducing your back pain. Just a few minutes each day can improve flexibility, release tightness, and create a more functional spine. This daily habit builds strength and mobility over time, help

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🧠Get Informed - Get Fit🔥: Melt Away Tummy Fat 🥵

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DYNAMIC HIP MOBILITY STRETCHES THT 10X MY GAINS✨🍑

As promised in my previous post, sharing some of my favorite hip mobility dynamic stretches here🥰 These are really great for opening up tight hips and preventing back pain during lifts, and have personally helped me see the JUICIEST results from my leg/glute days🙌 No matter where you’re at ri

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Improve your SQUAT DEPTH!

Sitting in a deep squat: *strengthens your feet, ankles, shins, calves, hamstrings *opens up your hips & glutes *relieves low back tightness and pain *works your core *increases flexibility & mobility *improves your balance Improve your deep squat with these three s

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Struggling with Back Pain and Poor Posture?🪄

Try these 3 exercises to improve spine mobility: 1. Standing Thoracic Rotation with Hands Behind Head: Promotes thoracic spine mobility, reduces upper back tightness, and improves posture. The wide-leg stance adds stability for a safe range of motion. 2. Standing Bar Shoulder

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Struggling With Back Pain and Stiffness?✨

Feel like your back’s always tight or stiff? You’re not alone – lower back tension can mess with your lifts and make it tough to get the best muscle activation during workouts. 👌🏼 These 3 moves have been a game-changer for me, and they’re so simple, you can do them at home! 1. Sidelying Hip

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✨🌿🧘🏽‍♀️3 Yoga Poses Hip Mobility

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Bad Knees? Try This Pain-Free Workout

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Squat mobility beginner friendly vs advanced 👇🏼

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mobility routine and exercises for back & hip pain

hiii I’m Shan, a licensed athletic trainer, and I want to share my knowledge/ experiences with you all to help you heal your own bodies 🫶🏼 for all the girlies with low back pain and hip issues. Try doing these every night before bed to help!! Stretches: •hamstring nerve glide: helps stretc

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Improve your posture with this daily yoga flow ✨

Transform your posture and feel amazing in your body with this easy, flowing sequence designed to improve spinal mobility, flexibility, and alignment. 🌟 Start in the grounding Child’s Pose, then flow into Cat-Cow, syncing your breath with your movement to awaken your spine. Add some fluid Shakti Ci

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A split image shows a woman demonstrating 'Band Pull-Aparts'. On the left, she holds the band in front; on the right, she pulls it apart with arms extended to the sides, engaging her back.

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UPPER BODY WARMUPS TO IMPROVE MOBILITY

You’ve probably heard you should warmup before your workouts and if you’re not sure what to do, I got you;) This warmup routine is simple, easy and only using 1 piece of equipment (a band). Complete each warmup for about 30 seconds so this warmup will take less than 5 minutes so no excuses!

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Winter mobility

If winter has left you feeling stiff, tight, and low on energy, you're not alone. Long hours sitting, less sunlight, and colder temperatures all take a toll on your mobility and mood—but movement is one of the best ways to shake off that sluggish feeling. I'm Jackie, a mobility coach and

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Time to let go of the pain

Time to let go of the pain Let’s make it a daily / weekly habits to improve joint strength because if MATTERS It time to not just look good but FEEL good Comment “let’s work” if you want me to be your personal coach to help you improve your mobility, nutrition and look the at you truly w

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Mobility Routine for a Stronger Week Ahead | 7 min

This quick yet effective 7-minute mobility flow is designed to reset your body at the end of the week, promoting recovery while strengthening your core. It combines gentle dynamic stretches, deep breathing, and core activation to release tension, improve flexibility, and enhance stability. This

248 likes

Improve your squat depth 🏋🏾‍♀️

Ladies, ladies, & more ladies , do you have tight hips? Is it are for you squat deeper? I got the perfect solution for you. A deep squat is a fundamental movement that we should all be able to do. We spend a lot of time sitting at work, in our car on our bed etc. Because of this a lot of

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HIP MOBILITY- Open up Your Hips

Make sure you stretch before and after your workouts. Stretching helps with blood flow, reduce injury, helps with flexibility and improves posture. These 6 stretches definitely had my hips feeling much better! Tell me what you think! I each one one for 20-30 seconds #GetFitwithLJ #LetsGo #Stre

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Release tight muscles & hidden pain at home

Feeling tight in your back, shoulders, or arms? It’s often not weakness — it’s fascia tension. Try these foam rolling moves: 1️⃣ Underarm release Helps reduce shoulder tightness & improve posture 2️⃣ Arm & side body release Improves circulation & reduces stiffness 3️⃣ S

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One move to improve your posture

If you struggle with: – Rounded shoulders – Forward head posture – Tight upper back This exercise can help. Why it works: It opens your chest and activates your back muscles. How to do it: – Keep your arms straight – Move slowly and controlled – Focus on posture, not speed 50 r

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3 hip mobility exercises for desk workers

3 hip mobility exercises for desk workers If you spend long hours each day sitting, these 3 hip mobility exercises are what you need. Here’s why we love these movements: 1️⃣ 90/90 Back Shin Lifts • Perfect for targeting hip external rotation • Helps unlock those stiff office hips

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2 Exercises to fix your HIP PAIN

Strengthening your hips is essential for reducing pain and improving mobility. Incorporating these two hip exercises can help stabilize your hip joint and alleviate discomfort. These movements not only build strength in the surrounding muscles but also enhance flexibility and support proper alignm

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The difference between stretching and mobility

Stretching is passive. Mobility is active. If you’re warming up for lower body day, glute day, or trying to improve your squat depth, you need to know this. Stretching improves flexibility. Mobility training improves strength and control through your range of motion. Think stretching is:

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3️⃣ Moves For Hip & Ankle Mobility 💙

If you struggle with tight hips or losing your balance - then you NEED to add these 3 into your routine, either before a workout to warm up or throughout the week to just get some extra work and movement in (especially if you sit at a desk all day). 🤸🏼‍♂️✨ Hip and ankle mobility is important for

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MOBILITY > STRENGTH but....... Mobility + Strengt

MOBILITY > STRENGTH but....... Mobility + Strength = TOTAL BODY RESILIENCE Stop just trying to hit new prs and look good. Fitness is about performance in the actual world but we use it to often to build our egos that eventually die It won't hurt to take 15-30 minutes a day to impro

75 likes

mobility is a must🧘🏻‍♀️

the types of stretching your doing and when, DOES in fact matter! there are two types of stretching that we should be including in our routines, dynamic and static! so what’s the difference?!👀 DYNAMIC STRETCHING (before your workout): stretching movements that help to take your muscles &

346 likes

5 hip mobility to have stronger leg

Give this a try before your leg day 2 set 10 rep And see how strong you will grow in 2 weeks #open leg #legstretch #legmobility #lemon8fitness

69 likes

Say Goodbye to Stiff Hips and Pain!

Feeling stiff with every step? 🥴 Hip internal rotation is essential for leg stability—especially when your leg extends behind you during movement. 🚶‍♀️💪This exercise helps you to squat deeper as well.🤌🏼 Try this simple method to improve your range of motion and boost your overall function:

148 likes

Upper body mobility split stance thoracic rotation

My workout program link in bio JOIN NOW🤩 #Fitness #fitnesscoach #gymmotivation #bodytransformation #upperbodystretch

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Mobility workout for all

#sculptyourbody #snatchedbody #getinshape #glutetransfromation #bodytransformation

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Mobility Routine for Better Posture💪

Replying to @Phoenix Gaston Content creator mobility routine tutorial to help your posture! You can do this before your back workout or any time you feel your posture needs some work💪🏼 Repeat this routine for 1-2 rounds #mobilityroutine #posture #back #mobilitywarmup #mobilitytraining

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