Simone | calisthenics

1912 followers

Follow

Follow

Follow

3700 saved

8015

50

Undoing Years of Sitting with Stretching

I’ve spent years sitting at a desk and feeling the effects in my hips, lower back, and posture. Now I’m committed to reversing that—through daily movement, stretching, and calisthenics.

This video is part of my flexibility journey (goal: full splits!). It’s not about being perfect—it’s about being consistent.

If you’re also healing your body from the desk job life, follow along for stretch routines, progress updates, and fitness fashion vibes too. Let’s grow together.

#FlexibilityJourney #HipMobility #ChasingTheSplits #BlackGirlYoga #HealingThroughMovement

2025/5/2 Edited to

50 comments

What’s the guys YouTube I need to lock in too 😫

See more(2)

The video is from tom merrick 12 min hip mobility routine

See more comments

Related posts

Stretches for glute growth

If your glutes and hips feel tight & sore, this post is for you! Spending a lot of time sitting and not enough time stretching can lead to tight glutes and hips over time. This makes it hard to get a full range of motion during glute exercises. Also, blood flow could become restricted through m

3247 likes

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

3967 likes

Tips for Fixing a Flat Butt from Sitting too Long🥞

🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t

4593 likes

Avoid these 4 common morning mistakes 🚨

1️⃣ Heavy Breakfast = Heavy Brain 🍞🥞 We’ve all heard “Breakfast is the most important meal of the day,” but eating too much can backfire! A super heavy breakfast makes you sluggish because your body is busy digesting instead of helping you focus. Stick to a balanced meal—protein, healthy fats, and

1897 likes

Sit all day? Quick Stretch Break!

🚨 TOO BUSY TO WORK OUT? 💡HERE’S WHY MICRO-MOVEMENTS & STRETCHING ARE YOUR SECRET WEAPON FOR WEIGHT LOSS! If this was helpful, follow @dr.salako for more content like this. Let’s be real, sis—when you’re running a business, leading a team, or juggling a million things, hitting the gy

3323 likes

Grow your Glutes So Big People think it’s a BBL🍑

Hey everyone, let's talk about how to build a bigger booty and an overall athletic physique without resorting to risky surgery like butt lifts. ✨Exercise:✨ To start, warm up those muscles with dynamic stretching and resistance band exercises like clamshells and monster walks. This is cruc

6078 likes

My stretch/workout routine as a dancer!🩰

#dancerworkout #dancercore #dancerlifestyle #dancerforlife #Fitness #workout #workouts #dance #ballet #dancerbody

809 likes

Workout Schedule to See Growth & Progress

❗️Workout Plan 1 (Just Starting)❗️ ❤️‍🔥Day 1: Legs and Glutes❤️‍🔥 RDLs: 4 sets x 10 reps Weighted Lunges: 3 sets x 10 steps (each leg) Leg Press: 3 sets x 10-12 reps Glute Bridges: 4 sets x 10-12 reps Leg Curls: 3 sets x 10 reps ❤️‍🔥Day 2: Full Upper Body❤️‍🔥 Seated Rows: 4 sets x 1

4572 likes

Luke 8-12 Bible Journaling notes

Luke has been stretching me in the best way. Jesus keeps calling me back to real, rooted faith, not just knowledge. He meets storms, confronts darkness, exposes hypocrisy, and reminds me I’m seen and cared for by the Father. He keeps showing me the same truth: trust Him when it’s loud, trust Him wh

23 likes

Hip Workout to Reduce Pain

Your hips are the base of movement, supporting everything from walking to running to standing to climbing stairs to sitting down and more. By targeting and strengthening your hip muscles, you not only enhance your overall stability and mobility but also reduce the risk of injury. Strong hips provid

352 likes

Hip stretches for stored trauma

#healing #stretching #hipstretches #traumahealing #stretchroutine

3 likes

A witch’s guide to spells: How to Undo Spellwork

Here I am undoing a spell I did 2 years ago…. Don’t be like me and upkeep your spells and spiritual space! Undoing old spells or spells you no longer want is a great habit to form to make sure no stagnant energy is left behind in your space. For the longest time I just let old spells sit still

153 likes

Beat Office Chair Butt 🪑❌🍑

“Office chair butt” basically means when your butt turns into the shape of your office chair, flat and square. Sitting for long periods of time (like at a desk job) puts a lot of pressure on your glutes and essentially they lose tone and shape over time. So incorporating movement into your daily ro

107 likes

No office chair butt over here!🙅🏽‍♀️lol

Comment a 🍑 emoji below for a FREE copy of my Busy Bee’s Guide to Glute Gains🔥 #officechairbutt #officehumor #officejob #workfromhome #glutesworkout #glutesgrowth #glutegains #weightlifting #womensfitness

527 likes

Deepen your Squats to Build your Legs & Glutes🔥 

Improve your Mobility & ROM to Deepen your Squats & Build your Legs⤵️ Here’s why improving your squat depth can be a game-changer for muscle growth: 1️⃣Increased Muscle Activation: Going deeper into your squats engages a wider range of muscles, including the glutes, hamstrings, quadri

1323 likes

Yoga Poses for Instant Bloating Relief

Feeling bloated and uncomfortable? It's time to take control of your digestion and say goodbye to bloating. In this guide, we're going to explore five scientifically proven stretches that can help alleviate bloating and improve your gut health. Let's dive in and discover how these stret

492 likes

10-Min Metabolism Boosters That Actually Work ✨🏋️👟

Let’s break it down real quick. When people say “boost your metabolism,” what they really mean is improving how efficiently your body uses and expends energy. Your metabolism = the sum total of all the chemical processes in your body that keep you alive. From converting food to energy, buildi

418 likes

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

283 likes

Check out this Al tool that will help you pass almost any interview. #youdotcom #aitools #wfhjobs #interviewprep #wfhjobshiring #CapCut

522 likes

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

752 likes

undoing my heatless curls

yes ik the caption says heartless💔💔💔 #heatlesscurls #heatlesshairstyles #heatless curling rod #heatlessblowout #whatamidoing

1860 likes

Full Body Stretch Routine (5 min.) 🤸🏽‍♀️💗

Stretching is the key when it comes to feeling your best. Whether you workout or not, stretching should be part of your regular routine. 🤸🏽‍♀️✨ ➡️ Muscles and joints are meant to move, so if you are sitting all day at a desk I bet you are feeling stiff and sore. Take small breaks throughout the

136 likes

let yourself be BORED 🫶 (how + why)

we live in a world that loves stimulation!! so much so that sometimes letting ourselves be bored can make us feel like we’re literally crawling out of our skin 🥴 but being bored is sooo important for our mental health, our joy, our creativity, and our sense of childlike wonder! 💞🎨💫 the older

2803 likes

How to feel refreshed. 📝 | Tips & Advice.

𝐅𝐨𝐥𝐥𝐨𝐰 𝐟𝐨𝐫 𝐦𝐨𝐫𝐞.🧸💛 #Lemon8Diary #shareyourthoughts #Godisgood #Jesus #love #peace #selfcare #selflove #journey #healing

5311 likes

Lower Body Dynamic Warm-up Routine

Warming up properly before weightlifting has so many benefits including improved performance & preventing injuries. In particular, incorporating dynamic stretching before your lifts is ideal (and static stretches after your lifts). Dynamic stretching will activate your nervous system and mus

141 likes

Your either born with it or your not ✨

Learn to know what kind of empath you are #books #to #read #JudyDyer New to Lemon8! Something I love：embracing my gift as a empath ✨

672 likes

Stretch your hamstrings the right way with these 4 dynamic movements! 1. good mornings 2. Cossack Squat 3. Sciatic Nerve Glides 4. Long sitting Pelvic tilts+ fold I recommend doing 2-3 sets of 12 of these!! but you know your body best so maybe 2 sets of 8 is good for the first time :) all de

20 likes

Fix Your Posture | Work And Home Stretches 🧘‍♀️

Having a desk job will have you sitting all day in probably not the best positions. I can say from experience 😂 So here's a few exercises and stretches you can do at work without leaving your desk and even at home off the edge of your bed. Exercise 1: Scalene Stretches 🧘‍♀️ These help remov

42 likes

things i'm doing for length retention 💇🏽‍♀️

and most importantly be CONSISTENT with trims! without a good trim you're basically undoing your hard work. these are just a few things I keep in my routine, while I work towards long healthy hair! 💕🎀 #haircareroutine #lemon8challenge #lengthretentionjourney #lengthretentiontips

228 likes

My tight hip stretch routine from sitting too much

I used to ignore how tight my hips were until it started affecting everything! This includes my workouts, my posture, and even just sitting comfortably. Now, stretching them from all angles has become a non-negotiable part of my routine. I focus on hitting every area: hip flexors, glutes, inner thi

36 likes

How to Romanticize Your Life 💫

Do you struggle to find joy in your daily routine? Work and study don’t have to be dull and draining. You deserve to enjoy even the most ordinary tasks, turning them into moments of inspiration and creativity that brighten your day. Stop waiting for that elusive perfect moment to enjoy life.

1118 likes

4 FITNESS Myths ➡️

Let’s talk about fitness myths—the ones that held me back for years. I believed them all. I over-trained, feared the weight room, and blamed carbs for every little thing. Here are 4 myths I wish I had unlearned sooner: 1️⃣ You don’t have to work out every day. Rest is productive. 2

109 likes

I really be sitting here wondering why...

... my back hurts … stretching, twisting, blaming the gym, blaming leg day, blaming the mattress 😭 then it hits me … oh yeah … I’m out here carrying 32 flavors of that booylicious bubblegum everywhere I go! Of course my back tired! This ain’t light work, this is heavy duty bakery transportation

9 likes

Grounding benefits for mind, body and soul

If life feels overwhelming, start here. Grounding is not just a spiritual buzzword. It is how you bring your body and energy back into the present moment so life feels more manageable. When you are grounded, your nervous system regulates and your energy field settles. It does not have to be c

27 likes

✨Lose Weight and Tone your Body with Pilates✨

Beginner, Intermediate and Advanced 60 minute workouts below💕 ✨Beginner✨ 💕Warm-Up (10 minutes): 🌸Deep Breathing: Begin with deep breathing exercises, inhaling through your nose and exhaling through your mouth to relax and prepare your body. 🌸Cat-Cow Stretch: Move into gentle cat-cow str

4150 likes

❤️‍🔥Ways to Lose Weight and Burn Fat❤️‍🔥

Research suggests that relying solely on weight training isn’t as effective as incorporating cardio into your fitness routine. It's disheartening to see some "fitness experts" on this app pushing weightlifting as the exclusive solution, only to promote their own programs. As someone

1428 likes

Got back pain? do these simple stretches

Your lower back feel 80, but you're only 30. Here are a few reasons why stretching your lower back is beneficial: 1. Relieves Tension: Stretching reduces tightness and discomfort caused by prolonged sitting or poor posture. 2. Improves Mobility: Enhances range of motion, making everyday move

42 likes

Fix your hip & low back pain with THIS stretch!

The Figure 4 stretch is a great way to: • start your morning if you wake up with a tight low back • relieve low back pain after sitting at your desk too long • relax before bed A lot of the tension that you build up gets stored in your low back and hips. Finding gentle ways to relieve that

111 likes

Try This game-changing outer Hip & Glute release✨

When we sit all day, constantly look at our phones, or even lift weights without stretching, our muscles tighten up, leading to stiffness, poor posture, and an increased risk of injury. Over time, this can cause back pain, limited mobility, and imbalances in strength and flexibility. 😖 Mobility

392 likes

Clear your head and journal ✨✨

677 likes

#reading #romancebooks #romance #bookrecommendations #readingromance

41 likes

✨HIP OPENERS YOU NEED✨

Tight hips? These stretches are your new best friends. Whether you’re sitting all day, lifting heavy, or just feeling stiff these moves help release built up tension, improve mobility, and support pelvic + lower back health. 👇🏽 🦎 Lizard Pose – Deeply opens the hip flexors and inner thighs, perfe

115 likes

💀💀💀 #police #arrest #retaildrama #icanwalk #tiktoknews #sadstory #fyp #bonnie #bonnieblue #bonniebluepettingz00 #thoughts

49 likes

Try this JUICY HIP STRETCH

If you're struggling with tight hips, hip pain, or a stiff lower back, this stretch is essential. Focus on sinking deep into the hip and breathe deeply for three to five breaths on each side. Incorporate it into your daily routine for a noticeable improvement in hip mobility and reduced discomf

56 likes

my stretching routine!!

this is my stretching routine that i’ve been using since i am going to be trying out for the Dallas Cowboys Cheerleaders. - hip isolations : squeeze your tush and move your torso to the side back and forth. - pigeon -lizard -toe reaches -butterfly : push you knees as far down as you can to

26 likes

ChatGPT hack you didn’t know part 4- Inflation

#chatgptprompt #chatgpt #spendinghabits #growthmindset #wealthbuilding

462 likes

Fix your posture fast with this simple yoga pose 💖

Child’s Pose (Balasana) is beneficial for improving posture because it gently stretches and lengthens the spine, which can help counteract the effects of slouching or sitting for long periods. Here’s how it helps with posture: 1. Spinal Extension: Child’s Pose encourages the spine to elongate a

17 likes

Stretches to add to your routine

—Physical Benefits of Stretching Improves Flexibility: Increases range of motion and overall mobility. Enhances Posture: Helps correct muscle imbalances and reduce slouching. Boosts Circulation: Improves blood flow to muscles, aiding recovery and performance. Prevents Injuries: Reduces the risk

4 likes

See more