Your shoulders are not tight. They are underused. If you sit, type, drive, or train upper body, do this daily: 1. Internal and external rotations Slow, controlled. This fires up your rotator cuff and centers the shoulder joint. Research shows strong cuff muscles reduce injury risk and improve overhead stability. 2. Overhead lift with palm rotation and scap squeeze Lift up, rotate out, squeeze the shoulder blade, reverse it. This builds mobility and control at end range. Limited overhead motion i
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Your shoulders are not tight. They are underused. If you sit, type, drive, or train upper body, do this daily: 1. Internal and external rotations Slow, controlled. This fires up your rotator cuff and centers the shoulder joint. Research shows strong cuff muscles reduce injury risk and improve overhead stability. 2. Overhead lift with palm rotation and scap squeeze Lift up, rotate out, squeeze the shoulder blade, reverse it. This builds mobility and control at end range. Limited overhead motion i
17.9K views2 months ago
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5 Shoulder Mobility exercises you can do at Home! | Alejandro Matias
1:25
5 Shoulder Mobility exercises you can do at Home! | Alejandro Matias
474.1K viewsNov 19, 2024
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Struggling with shoulder tightness? Worried about frozen shoulder or nagging pain during your workouts? This daily shoulder mobility warm-up is for you. A few minutes a day can go a long way toward protecting one of the most vulnerable joints in your body. This 3.5-minute follow-along shoulder mobility routine is perfect for improving circulation, joint health, and range of motion, especially if you sit a lot, lift weights, or do overhead movements. Why shoulder warm-ups matter: Your shoulder is
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Struggling with shoulder tightness? Worried about frozen shoulder or nagging pain during your workouts? This daily shoulder mobility warm-up is for you. A few minutes a day can go a long way toward protecting one of the most vulnerable joints in your body. This 3.5-minute follow-along shoulder mobility routine is perfect for improving circulation, joint health, and range of motion, especially if you sit a lot, lift weights, or do overhead movements. Why shoulder warm-ups matter: Your shoulder is
136.6K views9 months ago
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5 Bodyweight Exercises to build Strong Legs. | Alejandro Matias
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5 Bodyweight Exercises to build Strong Legs. | Alejandro Matias
1M viewsNov 6, 2024
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5 Exercises To Strengthen Your Knee Stability. | Alejandro Matias
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5 Exercises To Strengthen Your Knee Stability. | Alejandro Matias
452.4K viewsDec 2, 2024
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Tight shoulders? Try these mobility exercises to increase your range of motion and control: 1. T-Cups – Train internal & external rotation with circular arm movement. 2. Behind-the-Back IR/ER – Use a towel to stretch actively in both directions. 3. External Rotation Overhead (Pause) – With a loop band between your wrists, pull apart and lift overhead. Control is key. 4. Scapular CARs – Controlled Articular Rotations to move your scapula with intention and precision. 5. Up & Overs – Improve scapu
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Tight shoulders? Try these mobility exercises to increase your range of motion and control: 1. T-Cups – Train internal & external rotation with circular arm movement. 2. Behind-the-Back IR/ER – Use a towel to stretch actively in both directions. 3. External Rotation Overhead (Pause) – With a loop band between your wrists, pull apart and lift overhead. Control is key. 4. Scapular CARs – Controlled Articular Rotations to move your scapula with intention and precision. 5. Up & Overs – Improve scapu
113.1K viewsMar 22, 2025
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Want a stronger backside? Try these 5 bodyweight exercises to build your posterior chain: • Forward-Leaning Split Squat – Lights up your glutes with a deeper stretch and burn. • Single Leg Glute Bridge – Isolates each glute for better strength and control. • Kickstand Hinge – Trains hip hinging mechanics while lengthening the glutes. • Curtsy Lunge – Hits the glute medius and challenges your balance. • Kickbacks – A solid finisher to isolate your glutes and add volume. No weights, no problem—jus
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Want a stronger backside? Try these 5 bodyweight exercises to build your posterior chain: • Forward-Leaning Split Squat – Lights up your glutes with a deeper stretch and burn. • Single Leg Glute Bridge – Isolates each glute for better strength and control. • Kickstand Hinge – Trains hip hinging mechanics while lengthening the glutes. • Curtsy Lunge – Hits the glute medius and challenges your balance. • Kickbacks – A solid finisher to isolate your glutes and add volume. No weights, no problem—jus
21.6K views11 months ago
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Try these isolation exercises to build stronger hips, better mobility, and more control. Isolating key muscles around your hips improves joint stability, movement efficiency, and reduces risk of pain or injury. Here’s what to focus on: • Single-Leg Hip Flexor Lift-Off – Strengthens your hip flexors, which are essential for running, hiking, and stair climbing. Keep your torso tall and lift your knee slowly with control. Research shows that weak hip flexors contribute to gait inefficiency and poor
44.2K views6 months ago
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1:23
Knee pain when squatting? Here are 5 exercises you need to master: 1. Elevated Step Down – Builds quad, glute, and hip strength while teaching your knee to handle load properly. 2. Isometric Split Squat Hold – Improves joint stability and teaches control. Use a chair or stick for balance. 3. Single Leg Hip Hinge – Activates glutes hamstrings, improves single-leg balance, and enhances your hinge mechanics. 4. Calf Raises – Strong calves = better knee tracking and support. Do these 3–4x/week. 5. S
40.6K viewsMar 29, 2025
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0:42
No gym? No problem. Here are 5 bodyweight exercises to build stronger glutes at home: • Forward-Leaning Split Squat – Glute burner. • Single Leg Glute Bridge – Isolate and strengthen each glute. • Kickstand Hinge – Improve your hip hinge and stretch your glutes. • Curtsy Lunge – Hit the glute medius and challenge your balance. • Kickbacks – Add volume and finish strong. Save this and give it a try—your glutes will thank you. | Alejandro Matias
7.2K viewsMay 6, 2025
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1:05
7 Exercises to Bulletproof Your Hips: Boost your mobility, stability, and strength with these essential moves designed to target the muscles that power your hips! | Alejandro Matias
360.4K viewsDec 16, 2024
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0:36
Try these five bodyweight exercises to strengthen your posterior chain and build powerful, functional glutes. • Forward leaning split squat: Keep a slight forward torso angle to shift more load onto your glutes. Focus on driving through your front heel. • Single-leg glute bridge: Isolate each glute to build strength, control, and stability. Keep your hips level and squeeze at the top. • Kickstand hinge: Improve your hip hinge mechanics while lengthening and strengthening your glutes and hamstrin
20.8K views6 months ago
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Try this broomstick shoulder mobility routine If you have tight shoulders or stiffness from sitting all day, grab a broomstick and do this quick sequence. It will open your shoulders, wake up your T spine, and prime your entire upper body for real movement. Do ten reps of each • Overhead flexions to improve shoulder flexion and strengthen your end range • Lateral stretches to lengthen your lats and ribs for better overhead position • Thoracic spine rotations to unlock your mid back and improve r
2M views5 months ago
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0:49
Tight groin? Want to avoid a tear? Here are 5 adductor exercises to bulletproof your inner thighs: 1. Lateral Lunge – Dynamic stretch strength for your adductors. 2. Sumo Squat – A wide-stance squat that fires up your inner thighs. 3. Assisted Cossack Lunge – Improves both adductor and abductor mobility. 4. Medial Leg Lifts – Simple and effective for isolating the adductors. 5. Copenhagen Plank – Isometric gold for groin strength and injury prevention. Save this for your next warm-up or mobility
9K views11 months ago
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If you can’t lift your arms overhead without shoulder pain, don’t panic. It’s often not the shoulder’s fault, it’s a stability and mobility issue you can fix with the right approach. Here’s what to do: 1. Band Pull-Apart Hold: Wrap a band around your wrists and pull it apart slightly. Hold that position to activate your rotator cuff and stabilize your shoulders. 2. Arm Rotations: Hold your arms out to the sides with thumbs up. Rotate in and out to strengthen your internal and external rotators,
313.3K views5 months ago
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Mobility exercises to wake up your body every morning: • Single Leg Glute Bridge – Build hip extension strength and activate your glutes. • Modified Pigeon Pose (with pulses) – Actively release tension in your glutes and hips. • Shoulder CARs in Tabletop – Shrug, retract, depress, and protract in a smooth circle to improve shoulder mobility. • Cat-Cow in Tabletop – Train spinal flexion and extension for a healthy mid-back. • Active Runner’s Lunge – Open tight hip flexors by driving hips forward
4.9K views8 months ago
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0:25
If you want to preserve your shoulder mobility as you age, train the entire system, not just the joint. Lateral side bends keep your spine healthy by moving the ribcage and lats through their full range. A mobile spine gives the shoulders more room to move, which research shows reduces impingement risk. Rag doll twists target the thoracic spine. Most people lose mobility here from sitting, and studies show that limited thoracic rotation forces the shoulder to compensate. Free up the mid back and
6.2K views4 months ago
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0:44
Struggling with Shoulder Stability? Try This! 🏋️‍♂️💪 If your shoulders feel weak or unstable, here are two exercises to help strengthen your rotator cuff and improve scapular stability: 🔹 Dumbbell External Rotations • Rest your elbow against your quad • Slowly rotate the dumbbell up and down • This strengthens your teres minor & infraspinatus for better control 🔹 Banded W’s • Hold a band with a supinated grip • Externally rotate and hold for 2 seconds at the top • This fires up your external
4.3K viewsFeb 6, 2025
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1:17
If you find yourself sitting like this for hours every day, it’s time for a quick mobility break. Here’s a simple flow to reset your shoulders, spine, and posture: • Straight Arm Rotations – Move through external and internal rotations to bring blood flow to your rotator cuff. • Shoulder Rolls – Loosen tension in your traps and warm up your shoulders. • Lateral Stretch – Lift one arm overhead, lean to the side, and breathe deep into your ribs. Switch sides. • Gentle Rotations – Keep your arms cl
9.3K views7 months ago
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1:01
If you can’t do this, your glutes and hamstrings might be weak. Here are 4 exercises to strengthen your posterior chain: 1. Single Leg Glute Bridge – Activates your glutes and builds strength. 2. Kickstand Hinge – Targets the glute max hamstrings in a lengthened position. Think RDL with a stabilizing foot. 3. Single Leg Hinge – Builds hamstring strength mobility. Use blocks for balance and feel that stretch. 4. Kickbacks – Isolate the glutes and add volume. Stronger glutes = better posture, powe
39.3K viewsMar 27, 2025
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0:58
If you can’t do this, your hips might be weak! 🏋️‍♂️ Try these 5 hip exercises to strengthen and bulletproof them for life: 🔥 1. Hip Flexor Lifts – Strengthens your hips in a shortened position (3 sets of 10 reps). 🔥 2. Deep Resting Lunge w/ Lift-Off – Builds strength in a lengthened position. 🔥 3. 90-90 Switches – Improves internal & external rotation. Move slow & with control (10 reps). 🔥 4. Elevated Clamshells – Targets the glute medius for better hip stability. 🔥 5. Hip Hurdles – Boost
699.2K viewsFeb 10, 2025
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0:23
Stronger glutes = better stability! The gluteus medius plays a key role in pelvic stability and knee alignment. Here are my top exercises to target it: ✅ Side-lying leg raises (add a band for more challenge) ✅ Elevated clamshells ✅ Fire hydrants ✅ Single-leg deadlifts ✅ Curtsy lunges Incorporate these into your routine to improve balance, prevent injuries, and level up your lower body strength! | Alejandro Matias
79.2K viewsFeb 17, 2025
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0:53
Struggle to lift your arms overhead? That means your overhead flexion is limited—but here’s how to fix it: • External & internal rotations – strengthen your rotator cuff and boost mobility. • Overhead press – build shoulder strength (think “elbows in your pockets, then lift high”). • Prisoner openers – hands behind your head, open and close to free up the thoracic spine. • Swinging twists – gently unlock upper back rotation. • Shoulder retractions & CARs – train control through your full range.
395.9K views7 months ago
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1:11
If you can’t do this, your hips might be weak. So here are 5 hip strengthening exercises to help you move better and feel stronger: 1. Hip Flexor Lift-Offs Sit tall, support your body, and lift one leg without leaning back. When it gets easy, raise the bar by lifting over a block or foam roller. 2. Single-Leg Glute Bridge This strengthens hip extension and builds glute power while stabilizing your pelvis. 3. Elevated Clamshells Train your glute medius and outer hip. This improves abduction and l
61.3K views9 months ago
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0:30
If your shoulders feel tight or restricted, try this quick 5-minute mobility routine. It’ll help loosen your shoulders, increase range of motion, and improve posture. Here’s what to do: 1. 10 Goal Post Openers – Activate your rotator cuff and open your chest. Focus on squeezing your shoulder blades together. 2. 10 High Pulls – Strengthen your upper back and improve shoulder elevation mechanics. 3. 10 Standing Cat-Cows – Mobilize your thoracic spine to support better shoulder alignment. 4. 10 Int
562.4K views5 months ago
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0:56
If you can’t do this, your glutes and hamstrings might be holding you back. Here are 4 posterior chain exercises to fix that: 1. Kickstand Hinge – Strengthens the glutes hammies in a lengthened position. Think RDL, but one foot’s a light support. 2. Single-Leg Hinge – Great for mobility and strength. Hinge slowly, use blocks if needed. 3. Single-Leg Glute Bridge – Builds serious glute strength and control. 4. Glute Kickbacks – Isolates and tones the glutes. High reps = high volume. Train these w
22.4K viewsMay 4, 2025
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0:19
Here’s how you can train your upper body in under 15 minutes. Grab a pair of dumbbells and perform: • 10 Hammer Curls – focus on keeping your elbows tucked in and squeeze your biceps at the top. • 10 Lateral Raises – lift only to shoulder height and control the way down to target your delts. • 10 Overhead Presses – keep your ribs down and drive the weights straight up, not forward. • 10 Upright Rows – pull the weights toward your chest while keeping your shoulders relaxed. Repeat for 3–4 rounds,
664.6K views7 months ago
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1:18
Here’s my 5-minute daily mobility routine that hits everything: Start in tabletop with a thoracic twist to open up your upper back and shoulders. Next, do 30 seconds of shoulder rotations to loosen up the area around your scapula. From plank, move between Downward Dog and Cobra to release tension in both the front and back of your body. Drop into a resting lunge and rock forward and back to unlock your hip flexors and hamstrings. Finish in a 90-90 position. Work internal and external rotation on
234.5K views10 months ago
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1:15
Can you clasp your hands behind your back? If not, your shoulders might be lacking mobility. Here are 5 exercises to unlock your range of motion and reduce stiffness: 1. Shoulder Openers – Improve scapular glide and thoracic mobility. 2. Straight Arm Rotations – Strengthen your rotator cuff with internal & external rotation. 3. Teacups – Train smooth shoulder rotation. Keep that imaginary tea from spilling! 4. Up-and-Overs – Use a stick to work on shoulder flexion, elevation, and retraction. 5.
749.2K viewsApr 12, 2025
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0:29
Start your morning with these gentle mobility drills to loosen up your shoulders and spine. • Arm Swings: Keep your shoulders relaxed and let momentum do the work. This helps preserve shoulder mobility. • Lateral Side Bends: Keep your hips still as you reach side to side. Great for spinal health and oblique activation. • Rag Doll Twists: Hinge forward, let your arms hang, and gently rotate from your mid-back. This restores thoracic rotation and releases tension. • Cactus Arms: Bend your elbows t
311.1K views6 months ago
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