Mine is squats!

I wanted to share something I've been working on for a while called Speirah.


The idea came from just being frustrated that every workout app assumes you have a perfect spine, 2 hours of free time, and a full gym. Whether you have scoliosis, are chained to a desk all day, or just want to move without hurting yourself, most apps just give you the same plan and hope for the best.


What we actually built:
- 📋 Adaptive routines:
 it builds plans around your actual schedule and what equipment u have lying around.
- 💬 Pain tracking:
 you can log discomfort levels over time to see what's actually working (super helpful for physio visits).
- 👀 Routine review:
 preview every move before u start, so there are no surprise exercises that will aggravate an injury.
- 🔄 Flexible:
 if you're traveling and only have a mat, just tell it and it adjusts the routine.


I'm currently piloting this with a few physio clinics and workplace wellness teams, but it's open for anyone. 


Standard disclaimer: It doesn't diagnose conditions or replace your actual doctor or physio. It's just a tool to help you stay consistent between appointments.


If you want to check it out it's at speirah.com. Happy to answer any questions!

Hey folks, 35m here. The last year I started taking my health and fitness really seriously. From a dietary health perspective I feel pretty good, I also walk 20k-ish steps per day.

My problem is that I have never done any intentional mobility training, and because of that I am so tight. I cannot even lay flat on the floor without feeling so much stress and tightness all through my back. My shoulders slouch forward, all the things.

I have begun adding weight training into my routine and it has been so helpful for gaining strength and changing my body, but I am really struggling with the low mobility and I just don’t know where to begin.

I look at “beginner” YouTube videos and no joke I literally can’t even get through what they call the beginner stuff.

If it helps, my priority right now is overall back health, and loosening my chest muscles so my shoulders aren’t pulled forward. But if there’s a very simply full body routine I can follow every day until I open up a bit more that would be amazing.

Hi,

I would like to start mobility training, but after trying to follow some online videos, I have realized that I am stiff, weak and old:)

Is there any good books with begginer mobility programs in them? Would be very grateful for suggestions, because simple stretching does not work for me at all:(

I am a 14 yo male who plays hockey as a goalie and i want to have a mobility plan that works towards the splits in all directions with great mobility in the lower body especily. thank you in advance for the help.

doing mobility work for like 2 years now. daily stretching and some yoga. but always been stiff as a board. like my hips were always tight no matter how much i stretched.

started tirzepatide about 3 months ago for weight stuff. didn't expect it to affect my mobility at all. but like 2 weeks in i noticed i could actually get deeper in my squats my hips felt looser. i could touch my toes without my hamstrings screaming at me.

i think it's the inflammation reduction. ive been carrying so much low grade inflammation for years that i didnt even realize it was limiting my range of motion. now i'm making progress in my mobility routine.

been getting my stuff through oztrim and it's been fine. but the mobility improvement has been such a weird unexpected win.

anyone else in this group notice something similar?

getting into mobility training lately and i'm loving it but my clothes are driving me crazy. i'll be trying to do some deep squat or hip opener and my leggings are just like nope. too tight or they dig in at the waist and i can't breathe properly.

i thought i was just buying the wrong size but i think most activewear is designed for like gym bros lifting weights not people who need to actually move their joints through full ranges.

i started wearing more dance focused stuff cause the fabric is way more forgiving. found this brand Energetiks that actually lets me move without feeling like i'm fighting my clothes. like i can actually squat without my waistband rolling down lol.

anyone else find that mobility training needs different gear than regular gym stuff? or is it just me being picky lol

I can’t bend my legs lower than this. What are some good stretches or mobility movements to help? Thank you!

Hey. I know there are a lot of programs out there trying to teach you how to handstand. I wanted to get them feedback from the community which maybe had slight similar issues.

I have problem with extremely tight lats and hip flexors, leading often to an arching of my back. My general strength is less a problem (overhead press 50kg, weighted pike PU etc). Also I have a bad feel of balance in general.

So I am looking for a ~3d/week approach focussing on mobility and balance/stability. Timewise it shouldnt be like 3x1h. I want to do general strength training as well in the same session (cutting it down) without staying 1,5-2h in the gym.

I am thankful for all recommendations:)

Hi,

Does anyone have any thoughts on Tom Morrison’s Simplistic Mobility Method? The good/bad. Is it worthwhile?

Hey guys!

I’ve been doing this exercise for years and it’s one of my favourites for longevity.

The reverse tabletop is super simple, but I love how much it combines in one movement.

You get a great stretch through the pecs and front of the shoulders, while actively working your posterior chain by squeezing your glutes and engaging your hamstrings.

I also find it really useful if you spend a lot of time sitting. You’re basically taking your body in the opposite direction from that constantly seated position.

And the best part is that it’s incredibly easy to fit into everyday life.

I can even do it while playing with my kids — sometimes they just crawl underneath me while I’m holding the position 😂

I’m not saying this one exercise will magically fix your posture or make you live forever, but with regular practice I think movements like this are a great way to keep your body strong, mobile and capable as you get older.

Train your body while living your life. 💪

What do you guys think — do you use the reverse tabletop in your mobility routine?