72.4K followers

Follow

Follow

Follow

0 saved

1

Still get the stretching part and some training 🔥

5/28 Edited to

Finding alternatives to physical therapy can be challenging, but incorporating consistent stretching and targeted training can significantly support your recovery and overall mobility. When professional PT sessions are not accessible, it’s essential to identify safe and effective exercises that address your specific needs. From personal experience, dedicating time daily to gentle stretching helps reduce stiffness and improves flexibility. The key is to listen to your body and avoid pushing into pain. Warm-up stretches like hamstring or calf stretches can be performed at home and tailored to your comfort level. In addition to stretching, integrating light strength training can foster muscle support around injured or weak areas. Focus on low-impact exercises such as resistance band workouts or bodyweight movements that enhance stability. This balance between stretching and training not only aids healing but also prevents further injury. It's important to create a structured routine — consistency is more effective than intensity. Use reminders or a schedule to maintain motivation. Also, consider watching online tutorials or joining forums like #stretchpad to share experiences and gain community support. Remember, when professional intervention resumes, supplementing your sessions with these personal exercises can maximize progress. Until then, managing movement mindfully and staying active in a controlled way will help maintain your physical well-being and prepare you for the next phase of rehabilitation.

Related posts

A person's lower body from the side, wearing grey leggings and sneakers, with text overlays "Say Goodbye Hip Dips" and "Grow your side Glutes" and a peach emoji, emphasizing glute development.

An illustration comparing hip dips and no hip dips, showing skeletal structures of the pelvis and upper thighs, accompanied by text explaining hip dips and the role of the gluteus medius in hip roundness.

Text outlining "Day 1: Glute-Focused Strength Training" with specific exercises like Barbell Hip Thrusts, Banded Side-Lying Hip Abductions, Bulgarian Split Squats, Cable Lateral Leg Raises, and Banded Glute Bridge Hold, including sets, reps, and tips.

How to Build your Booty Side Profile - 👋 Hip Dips

Understanding Hip Dips Hip dips, or violin hips, refer to the natural inward curve between the top of the hip bone and the top of the thigh. While some view hip dips as a flaw, they are a normal aspect of human anatomy. These indentations are caused by the shape of your pelvis, fat distribution,

5085 likes

A woman in a gym performs a seated spinal twist stretch on a mat. She wears headphones, pink shorts, and a light top. Text overlay reads: "you're not Old you just need to stretch."

A woman in a gym demonstrates a lunging hip flexor stretch. She is in a lunge position with one knee on the ground. Text overlay instructs to rock hips forward.

A woman performs a pigeon glute stretch on a mat in a gym. Text overlay instructs to stretch for 20-30 seconds, rest for 15 seconds, and repeat 3 times.

Stretching poses to help you feel better🫶✨

Hi friends🍋 Do you sometimes feel like your body isn’t as good as it used to be? Maybe your back aches a bit more, or your knees creak when you stand up… It’s easy to think, “Oh no, it’s because I’m getting old!” And we don’t even realize that it might not be age that’s catching up with you.

3098 likes

5 Stretches to get your Splits🙌🏽

Unlock your splits with these essential poses! 🧘‍♀️✨ Flexibility takes time, but with consistency and the right stretches, you’ll get there. These are some of the best most effective moves to open your hips, hamstrings, and hip flexors! Tips for Success • Warm up with dynamic movements b

4337 likes

Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

8733 likes

A woman in athletic wear stands in a locker room, surrounded by various foods and supplements like steak, salmon, eggs, tofu, protein chips, Greek yogurt, and tart cherry juice, illustrating foods for muscle growth and glute development.

Text highlights protein as the building block for glute gains, listing lean meats, fish, plant-based proteins, and protein powders. Images show steak, a fried egg, tofu cubes, and salmon with lemon slices.

Text emphasizes carbohydrates as fuel for workouts, recommending complex carbs like sweet potatoes, oats, brown rice, and fruits. Partial images include white rice, a loaf of bread, and a bag of protein chips.

Foods for Muscle Growth: Get That Big, Plump Booty

If you’re serious about growing your glutes, you already know that your workouts need to be on point. But did you know that what you eat is just as important as those heavy hip thrusts? Building a bigger, rounder booty isn’t only about spending hours in the gym doing squats and lunges – it’s ab

4221 likes

A woman in purple leggings and a grey sports bra is in a plank position, showcasing her glutes in a gym setting. Overlay text reads "BIG GLUTES +FLAT TUMMY -DEBLOAT- -NUTRITION- -WORKOUTS-" and her username.

This image explains how the StairMaster targets glutes and abs. It details how step climbing and hip extension work the glutes, and how core stability and engagement through movement strengthen the abs, with a woman on a StairMaster.

A 10-minute intense StairMaster warm-up or cooldown routine is outlined, with specific levels and durations. It notes this is not a full workout and suggests using it before or after a main session.

Ultimate Abs & Butt Workout 4 Flat Stomach & BIG🍑s

Dreaming of a small waist and a big, round butt? Trust, you're not alone and I wanna help make that happen for you! Achieving a trim waist and a peachy bum not only boosts confidence but is very much do able! The benefits of strong abs and glutes go far beyond aesthetics. 🍋Toned abs n

1648 likes

A woman in pink workout attire stretches on a sandy beach with ocean waves in the background. Text overlays read "How I'm Preparing My Body for Summer," "Summer Ready," and "Health & Fitness Tips," with a drawn bikini and sun icon.

A step-by-step guide outlining five key areas to achieve summer body goals: Optimize Nutrition, Effective Workouts, Prioritize Sleep, Stay Hydrated, and Track Progress, with brief explanations for each.

An illustration of a hand demonstrating portion control using different hand measurements for various food types, including fingertip for oils, thumb for nut butter, fist for cereal, cupped hand for nuts, two cupped hands for chips, and palm for protein.

How To Get A Summer Body (Step-by-Step Guide)

It's time to ramp up for that beach-ready body! 🏖️ As the seasons transition and the days grow warmer, shedding those winter layers becomes a top priority for some. If the thought of slipping into a bikini or going shirtless leaves you feeling a bit uneasy, fear not – there's still ample

337 likes

A woman in a black sports bra and red shorts performs a lateral raise with a dumbbell. Text overlay reads "My Workout Routine for a Slim Upper Body" and lists "Back, Shoulders, Triceps" as focus areas, with arrows indicating muscle groups.

Text outlines a toning routine focusing on compound movements, including 3 upper back, 2 middle/lower back, 3 triceps, and 2-3 shoulder exercises. It also details a 20-minute HIIT pre-workout and 10 minutes of dynamic stretching, mentioning an ab workout in the description.

This image explains that excess arm fat results from calorie surplus, influenced by genetics and hormones. It emphasizes that spot reduction is a myth and total body fat loss through a calorie deficit (300-500 daily) is crucial for reducing arm fat.

Get a Toned & Slim Upper Body: Workouts + Tips

🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.

250 likes

A woman holding a dumbbell, taking a mirror selfie, with overlay text "Exercises - Routine - Nutrition - Mindset HOW TO SLIM YOUR ENTIRE BODY In a healthy, effective and Easy Ways."

A 4-week home HIIT plan detailing daily workouts including lower body, upper body, cardio, core, yoga, stretching, and active recovery for each day of the week.

A comprehensive list of food items categorized into Veggies, Dry & Canned Foods, Dairy & Dairy Substitutes, Meat & Meat Substitutes, Fruit, Condiments & Seasonings, and Snacks for macro-friendly meals.

How to Reduce Fat and Slim your Entire Body

The Best Exercises to help you Lose weight: Cardiovascular exercises: Cardio exercises elevate your heart rate, increasing calorie burn and improving cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week,

1773 likes

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 bei

8090 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1575 likes

Splits in 30 days! | stretching routine | 🩰✨

More in depth stretching routine on my youtube channel 👇🍋 https://youtu.be/jhdAxK1Jpxc?si=ZPhzZjDNWWUdcUcV ~ Tips for Success ~ - **Consistency**: Stretch daily or at least 4-5 times a week. - **Warm Muscles**: Always stretch warm muscles to prevent injury. - **Patience**: Progress can be

269 likes

SPLIT STRETCHING POSES

#splitstraining #flexibility #stretching #stretchroutine #splits

700 likes

A woman shows her toned abs in a mirror selfie, with a large 'Abs' text overlay and an abdominal workout poster in the background, promoting fitness information.

A list of five recommended mobile applications for health and ab exercises, including MMA Spartan System, Six Pack 30 Day Workout, Lose Belly Fat at Home, Daily Yoga for Abs, and 7-Minute Workout, with their respective icons.

A detailed abdominal workout poster illustrating various exercises like crunches, leg raises, and side bends, with a central diagram highlighting different core muscles and a muscle color code.

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

Let’s talk about abs. Let me be real with you—getting abs and keeping them is no easy feat. It takes time, dedication, and a whole lot of effort. 🍋First off, don’t feel pressured to chase abs just because it’s the “in” thing or the start of a new year. Remember, everyone’s body is differ

371 likes

A woman in athletic wear performs a lunge in a gym, with text overlay "PILATES BODY How to Get it Without Pilates".

Text comparing Pilates and weight training, defining weight training, and listing benefits like building muscles and burning calories faster.

Line drawings illustrate six exercises: Ab Crunch Machine, Swiss Ball Leg Lifts, Kneeling Cable Crunch, Seated Bench Leg Pull-In, Weighted Glute Bridge, and Weighted/Russian Twist.

Achieve the Pilates Body with Weights: Get Toned🍑🥵

🍋What is Pilates? Pilates is a form of low-impact exercise that focuses on strengthening muscles while improving postural alignment and flexibility. It was developed by Joseph Pilates in the early 20th century and emphasizes controlled movements, core strength, and body awareness. Pilates ca

508 likes

A woman in a light blue top and dark leggings performs a squat on a yoga mat. The image has text overlays "7 DAYS TO BETTER FLEXIBILITY" and various graphic elements, including an infinity symbol and a flexing arm emoji.

A woman's lower body is shown on a yoga mat, with a resistance band around her thighs. Text overlays detail "Day 1: Full-Body Stretching" with a focus on gentle stretches like Cat-Cow and Forward Fold, and a tip to hold stretches gently.

Workout attire, including a yellow sports bra, grey leggings, and black sneakers, is neatly arranged on a grey surface. Text overlays describe "Day 2: Hamstrings and Lower Back" stretches like Downward Dog and Spinal Twist, with a tip to use a strap.

A Beginner-Friendly Stretching Plan 💪🏽

7Days of being more flexible. Who doesn’t want to be more flexible and more comfortable in their bodies? Day 1: Full-Body Stretching Focus: Gentle stretches to ease into the routine. • Cat-Cow Stretch (1 minute) • Forward Fold (1 minute) • Child’s Pose (1 minute) • Seated Forward Ben

228 likes

A pair of white sneakers, black dumbbells, and a water bottle on a dark surface, framed by flames and snowflakes. The title "How to Properly WarmUp & Cool Down" is prominently displayed with a lemon icon.

Text outlines warm-up and cool-down routines for walking, including dynamic and static stretches. A smartwatch displays a "Time to Walk Dolly Parton" workout, indicating a 25-minute duration.

Text details warm-up and cool-down routines for running, listing dynamic and static stretches. A smartwatch shows "Outdoor Walk" and "Outdoor Run" workout options with open goals.

Get the MOST Out of Your Workouts by Warming Up❤️‍🔥❄️

If you're looking to get the most out of your workouts and avoid unnecessary injuries, you've got to nail your warm-up and cool-down routines. Trust me, these steps are non-negotiable if you want to stay in the game and feel great. Let me break it down for you in a simple, no-BS way. ‼️W

850 likes

Splits training tips

Stretch routine for the splits. #flexibility #stretching #splitstraining

1900 likes

STATIC VS. DYNAMIC STRETCHING 🏃‍♀️✨

POV: you’ve been stretching wrong before every workout 😭 switch to dynamic & thank me later 🔥 #trainingmywaist #stretchroutine #weighttrainning #fypシ゚viral #stayflexy

13 likes

Prioritize Stretching!

🧘🏾‍♀️✨ Flexibility is Key! 🌈 In your fitness journey, don’t forget to prioritize stretching! It enhances recovery, prevents injuries, and boosts performance. Make it a part of your routine, and feel the difference! What’s your favorite stretch? #FlexibilityJourney #StretchItOut

588 likes

10 Minute Stretching Routine For Beginners

It is best to hold each stretch around 20-30 seconds. If you feel discomfort, you can start by holding the stretch only 5 to 10 seconds. 1. Seated shoulder squeeze: To start, sit on the floor or a chair. Clasp your hand together behind your lower back and make sure to straighten your arms and ba

103 likes

- Combat Inflammation: Skincare Tips and Tricks💧✨🧖‍♀️

Hey there! Face acne happens when hair follicles get clogged with oil, dead skin cells, and bacteria. Stress, diet, and genetics can play a role, along with hormonal changes. Face puffiness, on the other hand, can be caused by things like fluid retention, allergies, or not getting enough slee

1956 likes

The image displays 'Gabi Fuller's stretching routine,' a comprehensive list of flexibility exercises. It details various stretches like straddles, oversplits, pike, bridge, and door stretches, along with leg kicks and lifts. Some exercises specify holding for 1 minute or performing 10-20 repetitions.

Gabi fullers stretching routine

If u wanna be more flexible

37 likes

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:

9 likes

A pink dumbbell with text overlay "Let's chat DAY 1: WORKOUT ...again SWIPE" and a flexing arm emoji, indicating the start of a fitness journey.

A list detailing a "5 minute warm-up" routine, including shoulder stretches, trunk circles, hamstring stretches, walk in place, step jacks, high kicks, and standing side bends.

The first part of a "Hot and Sweaty Walking AT HOME" cardio workout, outlining a 60-minute routine designed to burn 197 calories, with various walking and movement exercises.

Day 1: Stretching and Cardio

We’ve all been there, right? We make those big plans to start our fitness journey, set the perfect date, and when the day finally arrives… maybe we start, maybe we don’t. And for a lot of us, even if we do start, somehow we find ourselves repeating Day One again and again throughout the year. Bu

656 likes

YOGA beginner friendly 🩰🎀🧘🏾‍♀️| stretching 👙🔥

Hey girl 🩰✨ welcome to a soft, beginner-friendly stretch day… We’re focusing on flexibility + slowing down because not every workout has to be intense 💗 Today we’re flowing through: – Downward Dog – Lizard Pose – Triangle Pose – Seated Forward Fold – Side Bend – Side Lunge Pose – Low L

149 likes

Post leg day stretching routine

Stretching after a workout can help reduce soreness, regulate your nervous system, and increase flexibility. Give these 5 stretches a try after your next leg workout. Hold each stretch for 30 seconds to 1 minute for the best results. #stretching #cooldown #legdayworkout #stretch #yo

70 likes

Stretching for sciatica

#healthylifestyle2024 #fitnessjourney #lemon8fitness #sciatica #sciaticapainrelief #stretching

1941 likes

What Stretching 10 Minutes Every Night Did to Me

I stretched for 10 minutes every single night before bed for 90 days. The changes went way beyond flexibility. #stretching #nightroutine #flexibility #selfcare #repscroll

55 likes

Part One: The Many Hats of Homemaking

Some folks think homemaking is just one job. Bless their hearts. It’s not one job — it’s all the jobs, stacked like teacups ready to topple, and somehow I’m expected to wear them all without spilling coffee on anyone. I start the morning as Chef / Short-Order Cook, running a breakfast counter fo

9 likes

This hits where stretching can’t 🤫

Mobility isn’t just about flexibility—it’s about joint control, fascia tension, and neuromuscular activation. These 3 movements target the missing links: 1. Supine Hip Internal Rotation Pull-Over✅ — improves hip capsule mobility and pelvic alignment. 2. 2-Beat Crawl with Hi

195 likes

The Difference of Active VS Passive Stretching

The Difference of Active VS Passive Stretching

239 likes

A woman in a white crop top and grey sweatpants performs a side bend stretch in a gym lobby, smiling. She wears headphones and has arm tattoos.

A woman demonstrates leg swings in a collage. She balances on one leg while swinging the other forward and backward, holding onto a chair for support.

A woman performs body rotations with arms extended, demonstrating a full swing in both directions. She is in a gym reception area wearing a white crop top.

Loosen up before a lift with dynamic stretching

Dynamic stretches are the preferred method of stretching for before a lift. They are fluid movements, no holds, and shorter times. They are controlled & repetitive & they loosen multiple muscles at once. I like to do dynamic and static before I lift but I only do static for a very short t

8 likes

A person's feet in sneakers are visible on a gym floor next to a piece of gym equipment, a pink water bottle, and a light blue towel. The overlay text reads: "Gym Girl Advice How to Get Back into the Gym Grind After Taking a Break Sickness | Injury | Lost Motivation."

A list of five tips on how to get back into a fitness routine: Plan Ahead, Ease Back In, Set a Goal, Try Something New, and Invite a Buddy. Each tip has a corresponding icon.

Text outlining workout alternatives for injury recovery for Squats, Deadlifts, and Bench Press, including explanations for each. Emojis of a peach and a person lifting weights are present.

How to Get Back into the Gym Grind

I totally understand how challenging it can be when you hit a roadblock with your workouts. Whether it's due to illness, injury, or just a lack of motivation, getting back into the groove can feel like a real uphill battle. It's okay to feel a bit uninspired at first, even after a week

415 likes

An anatomical illustration shows a person stretching, highlighting the Quadratus Lumborum muscle. Text explains this muscle causes lower back pain and stiffness, emphasizing the need for daily stretching, especially for those who sit frequently.

An anatomical illustration depicts a person in a plank pose, revealing the muscles engaged. Text highlights that planking strengthens the core, arms, legs, tones buttocks, builds abs, and improves mental focus.

Two anatomical illustrations show a person in Malasana (Garland Pose), highlighting stretched muscles. Text details benefits including stretching thighs, groin, hips, ankles, and torso, toning abdominal muscles, improving colon function, and increasing pelvic circulation.

Some stretching could help

I seen a post the other day that said “Your not getting old, you just need to stretch.” And I thought dang…. It has been a long time since I stretched my body out. So here I am finding some stretches and adding it into my routine💙☺️ #travelwithme2024 #Lemon8Diary #stretching #stretch #stret

2899 likes

A collage shows a woman demonstrating four yoga poses for back pain relief: cobra, bow, standing back bend, and dancer pose, on a mat outdoors with city buildings in the background.

A woman in light blue activewear performs the cobra pose on a yoga mat outdoors, with text instructions to keep shoulders down and breathe deeply for back pain relief.

A woman in light blue activewear performs the bow pose on a yoga mat outdoors, with text advising not to pull too hard on legs and only go as far as comfortable.

My yoga stretching routine to reduce back pain

I started noticing a few months ago that my back pain was getting worse and worse, and it was causing me a lot of discomfort. Since I work at a desk all day, my back gets sore and tight from sitting for long periods of time. After talking to a few friends about this, I heard that some of them ha

23 likes

A woman in a white sports bra and red shorts stands in a gym, holding a barbell overhead. The text overlay details her hybrid training split for Monday through Thursday, including strength training and calisthenics.

A woman in a white sports bra and red shorts stands in a gym, holding a kettlebell. The text overlay outlines her hybrid training split for Friday through Sunday, including legs, cardio, rest, and yoga/Pilates.

What is Hybrid training?

A question I get asked a ton is what the meaning of “hybrid training” is. Hybrid training typically refers to a fitness regime that combines both strength training and cardiovascular workouts. Whether this be coming if weightlifting and yoga or Pilates. Or dabbling into calisthenics and more bo

29 likes

✨Stretching Routine✨ Part 2️⃣

Hi tribe, Happy Sunday 💪🏾❤️ ✨Let’s focus on✨: 🔘Stretching Routine ➡️ outdoors 🔘Ideas to incorporate in your stretches Video Part 2 of 3 🎬 ✨Get in tune with your outer surroundings and ground yourself with mother earth herself✨ ‼️Follow along for Frequent:‼️ 🔘Movements/workouts/e

9 likes

WORKOUT WITH ME| Stretching +AB’S 💤🔥

Hey girl💕.. how are you? I’ve been feeling so unusually tired this week 🥹.. but I’m still pushing through 💪🏾. I think I might not be eating enough, even though I feel so full after meals. Plus, working overnights and then heading straight to the gym definitely isn’t helping 😩. Lately, I’ve be

39 likes

✨Stretching Routine: Part 3✨

Hi tribe, Happy Monday 💪🏾❤️ ✨Let’s focus on✨: 🔘Stretching Routine ➡️ outdoors 🔘Ideas to incorporate in your stretches Video Part 3 of 3 🎬 ✨Get in tune with your outer surroundings and ground yourself with mother earth herself✨ ‼️Follow along for Frequent:‼️ 🔘Movements/workouts/ex

10 likes

A person in pink leggings and a white top stands in a gym, looking down at their midsection. Overlay text asks, "Let's Talk Cardio Or Weights? Which is better for weight loss?" and lists options like Weights, Treadmill, Jump rope, Elliptical, and More.

Text discusses calorie burn differences between cardio and weight training, noting that cardio burns more calories per session, while weight training boosts metabolism and offers a significant post-workout calorie burn for up to 38 hours.

Text explains that HIIT burns 25-30% more calories than other exercises and that combining cardio with weights is most effective for weight, fat loss, and muscle gain, as weight training alone is not as effective.

❤️‍🔥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

1438 likes

A person in a gym performs a seated hamstring stretch. Overlay text states: "Stretching used to be the first thing I'd skip when I was short on time, but not anymore Here's why I've made it a non-negotiable part of my routine:" An arrow points right.

The importance of stretching 🏋🏼‍♀️🙆🏼‍♀️

Stretching used to be the first thing I'd skip when I was short on time, but not anymore. Here’s why I’ve made it a non-negotiable part of my routine: 1. Injury Prevention - 🏋🏼‍♀️Skipping stretching once led to a painful muscle strain that took weeks to recover from. Now, I never miss it b

43 likes

Workout tips 101: the wonders of stretching!

Dynamic stretches before and static stretches after! As a retired NCAA athlete, I now understand why coaches have you go through a full warmup before you start training for the day. No matter what the specific warmup was, getting the body moving before going 110% was essential in preventing Str

18 likes

See more