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  1. K

    End Back Pain with this 10-Minute Daily Mobility Routine

    Reading Time: 2 minutes Millions of people suffer from back pain. It doesn’t matter how fit you are; if you spend any part of your day sitting at a desk, in a chair, or in a car, you’re prone to having tightness issues through your lower and upper back that cause pain. Often, the pain comes...
  2. K

    10-Minute Mobility Sequence To Live Pain-Free

    Reading Time: < 1 minute Do you have tight hamstrings? Do you get back pain on a regular basis, for no apparent reason? Do you sit in a chair, behind a desk for hours at a time every day? All of these are indicators that your body has (or is) making modifications to your ligaments, tendons...
  3. K

    How to Breathe for Quick and Simple Stress Relief

    Reading Time: < 1 minute Welcome to our six-part breathing technique series. Each of these videos is only two to three minutes in length. In each, we share a simple, but powerful breathing exercise. By bringing an awareness to your breathing, you can take charge of your body, energy, and life...
  4. K

    How to Relieve Hip and Low Back Tension with Hip Crossover Stretch

    Reading Time: 3 minutes This stretch — called the hip crossover stretch — targets the muscles of the outer hip and low back. If you experience chronic tension or pain in these areas, the hip crossover stretch can be a great way to restore mobility and function to the hips and low back. Keep in...
  5. K

    How to Relieve Neck and Shoulder Tension with the Wall Stretch

    Reading Time: 2 minutes The wall stretch can provide quick and effective relief to your shoulders and neck. It’s a great exercise to do if you’ve been sitting a lot or doing computer work. Doing the wall stretch can even help revive you when you hit that sleepy spot in the afternoon. (I know...
  6. K

    What Pigeon Toeing Really Is (and 3 Ways to Improve It)

    Reading Time: 5 minutes As a follow-up to my article on how to correct a duck footed stance (one where your feet turn outward while walking or standing), I was asked to address the issue of being pigeon toed. Pigeon toeing is the exact opposite of duck feet. Instead of your feet being turned...
  7. K

    What You Need to Know About Your Pec Minor, Posture, and Pain

    Reading Time: 3 minutes In two previous posts, I talked about mobility techniques for your forearms and upper back to help relieve chronic pain connected to the way you sit. Today, we’re going to take it one step further — we’re going to discuss the muscles in your chest and how they’re...
  8. K

    Your Quadratus Lumborum and Back Pain: What You Need to Know

    Reading Time: 3 minutes The quadratus lumborum, or QL, is a key piece of your core. While technically an abdominal muscle, the QL is located deep enough that it has tremendous influence over the lumbar region in your low back. If you are suffering from lower back pain, understanding and caring...
  9. K

    Do You Have Duck Feet? Why You Need to Address the Problem

    Reading Time: 6 minutes If you look at how most people around you move, you will notice many of them walk and stand with their feet turned outward. Sometimes it’s both feet or it can just be one (more often the right foot). This way of standing and walking is known as being “duck footed” or...
  10. K

    8 Free Yoga Flows That Are Perfect for Your Living Room

    Reading Time: 2 minutes NOTE: The practices we share we with you are simply an example of the many ways that WLC game players can accomplish their daily mobility. These are intended to help you explore both your body’s potential and the vast world of movement. Sima Tamaddon is a wife, a...
  11. K

    How to Mobilize Daily and Why it’s Important

    Reading Time: 2 minutes Adding mobility to your daily routine is as good for you as clean eating and regular sleep. Mobility is not just for “higher level” or professional athletes. If you are taking your fitness seriously, basic body maintenance is a fundamental building block for long term...
  12. K

    The Real Purpose of Stretching Is Not What You Think

    Reading Time: 3 minutes How’s your flexibility? Are you as limber as your dog or cat, or is your body and joints as inflexible as those 2 x 4s they used to frame your house? If you’re like most people in the world, you’re literally stiff as a board, and it’s going to take some regular and...
  13. K

    Short Follow-Along Hip Mobility Flow

    Reading Time: < 1 minute The hips are the center of our power and impact our movement in a major way. If you sit all day, or even stand at a standing desk all day, then it’s likely your hips are tight. This can cause back pain, postural issues, a loss of athletic potential, and a lot more. For...
  14. K

    10-Minute Leg and Hip Mobility Practice

    Reading Time: < 1 minute This is a leg and hip mobility practice that I myself do regularly. In it, you will only do two drills. You will hold them for a long time, rather than moving through a variety of exercises or stretches. The focus of this practice is quality, not quantity. Watch the...
  15. K

    The Best Basic Stretches for Hips, Hamstrings, and Quads

    Reading Time: < 1 minute This nine-minute video walks you through basic, but effective stretches for the hips, hamstrings, and quads. This sequence is perfect for the beginner, but it’s also great for more advanced trainees to revisit these basic stretches to maintain mobility or restore...
  16. K

    Squat Mobility: Get Better at Movement by Sitting Still

    Reading Time: < 1 minute Today’s “stretch” is simple — squat, and stay there. You’re going to work toward the goal of sitting in a squat position with no assistance for ten minutes. That’s going to be harder than you think, but it will also pay-off in ways you don’t expect. This stretch will...
  17. K

    Fun & Flow: 5-Minute Follow-Along Mobility Sequence

    Reading Time: < 1 minute This is not your typical yoga flow or mobility sequence, so let go of all your preconceived movement notions. This follow along mobility video begins with basic movements and then builds into fairly advanced positions and transitions. If you’re looking for something...
  18. K

    4 Mobility Exercises That Fight Aging and Keep You Young

    Reading Time: 7 minutes If you feel tight, immobile, and stiff – you’re not alone. Our modern lifestyles can leave us feeling aged beyond our actual years. Working a desk job, being inactive, and not moving more than a short walk here and there adds up. The result? A lack of mobility and a...
  19. K

    1-Minute Video: Open Your Hips with the Pigeon Stretch

    Reading Time: < 1 minute So many of us are plagued by tight hips — and it feels so good when you can get them to open up and move. In this one-minute video, I’ll show you a fantastic hip-opening stretch known in yoga as “pigeon pose.” I also mention tips on how to do this if you’re less...
  20. K

    Improve Your Shoulder Mobility With 2 Simple Stretches

    Reading Time: < 1 minute If you sit a lot, type all day, or play sports where your shoulders are hunched forward, then these mobility drills are perfect for you. Spending time working on your shoulder mobility will decrease your chance of injury, improve your athletic performance, and decrease...

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