Joe DeFranco's "Limber 11" (flexibility routine)
Why Physical Fitness Stack Exchange recommends it
Fitness Stack Exchange answerers point people to it as a short, cheap mobility routine for squat form, hip tightness and low back discomfort from sitting or lifting.
Recommended by 3 people across 3 different months, 2015 to 2020.
What it is
Joe DeFranco, a strength and conditioning coach, walks through his 11-move Limber 11 routine, which combines foam rolling, lacrosse ball work, dynamic drills and stretches for the hips, glutes and lower back. The video is a roughly 20 minute demonstration with the exercise list in the description.
What people said
Recommends son15 · 2015-05 · Physical Fitness Stack Exchange · on “Stretch for Squats muscles”
Check out Limber 11 [this video] by a guy called Joe DeFranco. It's a few exercises/stretches which really helped me with my squat form. I used to have pain in the front of my hip when squatting but I started doing this 3 times a week and I noticed improvements after only a few days. Your lower back will also thank you for doing this. Some of the exercises require a bit of equipment but it is all pretty cheap and easy to find.
Recommends son15 · 2015-05 · Physical Fitness Stack Exchange · on “Stretches for long periods of sitting”
Have a look at the "Limber 11" by a guy called Joe DeFranco. Gives you some nice exercises to help with this. There is a video of him demonstrating the routine on YouTube. [this video] . I also had some back problems and I started doing this daily. It doesn't take long (~10-15 minutes), but some of the exercises require a foam roller or lacross ball. Both are relatively cheap though. Yoga is also really good for your back. Good luck.
Recommends son15 · 2015-05 · Physical Fitness Stack Exchange · on “If my lower back feels tired after squats, am I doing something wrong?”
You should also look at doing some mobility work. There's a "Limber 11" [this video] video by a guy called Joe DeFranco on youtube. i started doing this a few times a week and my back feels much better on leg days.
Recommends Randomusersquats1232342345 · 2019-05 · Physical Fitness Stack Exchange · on “How to correct muscle imbalance in front half vs back half of my body”
Hello it's Randomusersquat1232342345 again. I logged out before creating an account so i'll reply from this comment. First and foremost if you are unable to safely squat to parallel then do not squat to parallel. Squat as low as you can comfortably and safely go. As your mobility gets better then you can squat lower until hopeuflly you get mobile enough to go parallel. If you squat to parallel and get injured then you won't be squatting at all, and it'll likely make even less mobile. So work on your mobility. I just want to add again, if you're really worried see a professional. Even if you're not worried it could save you a lot of trouble shooting time, potentially. If you are unable to get
Recommends DeeV · 2020-03 · Physical Fitness Stack Exchange · on “Used to Do StrongLifts But Now Have to Work-Out at Home due to COVID-19”
After the first week, you won't lose any strength. In fact, if you were to go back straight to lifting the following week, you'll probably be able to just pick up where you lift off. After two weeks, you may get some strength loss because your body is no longer "primed" (for the lack of a better word). You will probably feel very stiff your first week back, but after a couple workouts you'll be right back to where you're at. Unfortunately, as of writing this answer, it looks like the shutdowns are probably going to be longer than that. At least in a lot of places (some may be luckier than others). If they do then you'll inevitably lose some strength. Though there's some things to your advant