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Fitness & Workouts

This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

Transform your upper back mobility with these quick, effective exercises.

Christopher Roback
By Christopher RobackFeb 05, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackFeb 05, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

Do you find yourself struggling to look over your shoulder while driving? Maybe you're battling with that persistent ache between your shoulder blades after a long day at work, or you can't seem to reach overhead without discomfort. These are all telltale signs of reduced thoracic mobility – a common condition that's affecting more people than ever before.

Meet Liv, a mobility expert who's transformed not only her own upper back pain but also helped her 500K YouTube subscribers discover the power of mobility-based strength training. Through her innovative 'Yoga Rebel Method,' she combines strength training and yoga to create effective, accessible solutions for everyday mobility challenges.

"You may not even realize this, but chances are you have reduced mobility in your thoracic spine," Liv explains. "That can look like stiffness in the shoulders and struggling to lift your arms overhead, or perhaps a throbbing burning pain between your shoulder blades and towards your neck after a long day at the desk."

Why These Moves Matter

"Reduced thoracic mobility has been widely studied and shown to directly correlate to increased prevalence of upper back, shoulder, and neck pain," Liv shares in her post. Instead of waiting for pain to develop, she's developed three quick, beginner-friendly exercises that can make a significant difference in just five minutes.

The Game-Changing First Move: Thoracic Pullover

"This is by far my favorite because I found it to be the most effective," Liv reveals. "It's an absolute game changer for your overhead reach and your shoulder mobility." All you need is a light weight and either a yoga block or foam roller.

RELATED: Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat

Setting Up for Success

Proper setup is crucial for this exercise. "Position the foam roller or yoga block beneath your upper back right below the point where your shoulder blades end," Liv instructs. She emphasizes keeping your "knees bent and feet on the ground so that your lower back stays in a neutral position."

Perfect Your Pullover Form

"Take your weight lengthways into both hands and reach it up towards the sky," Liv guides. The movement should be controlled and mindful. "Think of reaching the weight backwards as opposed to downward here, as if you're trying to make your arms feel as long as they possibly can."

Avoid Common Mistakes

Liv points out a crucial form tip: "Your body will naturally want your belly to press forwards to make this move easier, but unfortunately less effective." Instead, she advises to "keep a slight bit of tension in your core here to keep your lower back in neutral." Remember, "Yours does not need to look the same as mine. This just depends on your range of motion."

Advanced Pullover Options

For those looking to progress, Liv suggests using an exercise bench: "You also have the option of dropping the hips lower than the chest as the arms extend to put a greater stretch on the lats and chase some bigger mobility gains." Start with 10 repetitions, focusing on quality over quantity.

The Power of Rotation

The second exercise targets rotational mobility – a crucial movement pattern that Liv explains has surprising benefits. "Not only does this range of motion make reversing the car much easier, but training your rotational mobility is going to improve your core strength, improve your lower back health, and is likely to improve your hip mobility as well."

Master the Twist

Lying on your side with knees bent at 90 degrees, extend your weighted arm toward the ceiling. "Allow that weight to keep traveling into the twist as far as your body is capable," Liv guides. "That might be all the way to the floor or it might not. Either is fine. Everyone is different."

RELATED: She Lost 45 Pounds By Adding These 6 High-Protein Foods to Her Cart

Progress Your Rotation

For those ready for more challenge, Liv offers a progression: "If your arm quite comfortably makes it all the way to the floor and this doesn't feel too challenging for you, do this exercise with the bottom leg slid out straight. This allows the top knee to drop to the floor, creating a deeper twist in the body." Take six repetitions on each side.

The Ultimate Doorway Stretch

The final exercise, which Liv describes as "so satisfying," requires only a doorway, pole, or wall. "I love this move for how many areas it targets all at once," she shares. This comprehensive stretch brings together all elements of thoracic mobility.

Perfect Your Stretch Position

Position yourself about a forearm's distance from your chosen surface. "Take your outer leg, the one furthest away from the wall, and cross it behind the other leg, placing down onto the knife edge of the foot," Liv instructs. Then, "reach up as far as you can with the arm furthest from the wall, then reach overhead to grab the frame or simply place your fingertips onto the wall."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Maximize the Stretch

The key to this stretch is in the details: "Use the bottom hand to press the wall away from you, allowing your body to lean away from the wall into a little bit of a banana shape." Liv explains that "the top hand grips and pulls back against the frame or the pole, and then think of turning your chest up towards the ceiling to really get into that side body stretch."

Creating Lasting Change

Hold each stretch for 20-30 seconds, repeating 2-3 times per side. As Liv confirms, "In just five minutes of these moves, you can make an impactful difference to your thoracic mobility and subsequently the quality of your life and how good you feel living within your body."

Transform your upper back mobility today with these simple yet powerful exercises. As Liv's experience shows, just five minutes of focused mobility work can lead to significant improvements in how you move and feel. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

More For You

Fitness & Workouts

Fix Your Upper Back Pain With 3 Simple Moves

This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackFeb 05, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Do you find yourself struggling to look over your shoulder while driving? Maybe you're battling with that persistent ache between your shoulder blades after a long day at work, or you can't seem to reach overhead without discomfort. These are all telltale signs of reduced thoracic mobility – a common condition that's affecting more people than ever before.

Meet Liv, a mobility expert who's transformed not only her own upper back pain but also helped her 500K YouTube subscribers discover the power of mobility-based strength training. Through her innovative 'Yoga Rebel Method,' she combines strength training and yoga to create effective, accessible solutions for everyday mobility challenges.

"You may not even realize this, but chances are you have reduced mobility in your thoracic spine," Liv explains. "That can look like stiffness in the shoulders and struggling to lift your arms overhead, or perhaps a throbbing burning pain between your shoulder blades and towards your neck after a long day at the desk."

Why These Moves Matter

"Reduced thoracic mobility has been widely studied and shown to directly correlate to increased prevalence of upper back, shoulder, and neck pain," Liv shares in her post. Instead of waiting for pain to develop, she's developed three quick, beginner-friendly exercises that can make a significant difference in just five minutes.

The Game-Changing First Move: Thoracic Pullover

"This is by far my favorite because I found it to be the most effective," Liv reveals. "It's an absolute game changer for your overhead reach and your shoulder mobility." All you need is a light weight and either a yoga block or foam roller.

RELATED: Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat

Setting Up for Success

Proper setup is crucial for this exercise. "Position the foam roller or yoga block beneath your upper back right below the point where your shoulder blades end," Liv instructs. She emphasizes keeping your "knees bent and feet on the ground so that your lower back stays in a neutral position."

Perfect Your Pullover Form

"Take your weight lengthways into both hands and reach it up towards the sky," Liv guides. The movement should be controlled and mindful. "Think of reaching the weight backwards as opposed to downward here, as if you're trying to make your arms feel as long as they possibly can."

Avoid Common Mistakes

Liv points out a crucial form tip: "Your body will naturally want your belly to press forwards to make this move easier, but unfortunately less effective." Instead, she advises to "keep a slight bit of tension in your core here to keep your lower back in neutral." Remember, "Yours does not need to look the same as mine. This just depends on your range of motion."

Advanced Pullover Options

For those looking to progress, Liv suggests using an exercise bench: "You also have the option of dropping the hips lower than the chest as the arms extend to put a greater stretch on the lats and chase some bigger mobility gains." Start with 10 repetitions, focusing on quality over quantity.

The Power of Rotation

The second exercise targets rotational mobility – a crucial movement pattern that Liv explains has surprising benefits. "Not only does this range of motion make reversing the car much easier, but training your rotational mobility is going to improve your core strength, improve your lower back health, and is likely to improve your hip mobility as well."

Master the Twist

Lying on your side with knees bent at 90 degrees, extend your weighted arm toward the ceiling. "Allow that weight to keep traveling into the twist as far as your body is capable," Liv guides. "That might be all the way to the floor or it might not. Either is fine. Everyone is different."

RELATED: She Lost 45 Pounds By Adding These 6 High-Protein Foods to Her Cart

Progress Your Rotation

For those ready for more challenge, Liv offers a progression: "If your arm quite comfortably makes it all the way to the floor and this doesn't feel too challenging for you, do this exercise with the bottom leg slid out straight. This allows the top knee to drop to the floor, creating a deeper twist in the body." Take six repetitions on each side.

The Ultimate Doorway Stretch

The final exercise, which Liv describes as "so satisfying," requires only a doorway, pole, or wall. "I love this move for how many areas it targets all at once," she shares. This comprehensive stretch brings together all elements of thoracic mobility.

Perfect Your Stretch Position

Position yourself about a forearm's distance from your chosen surface. "Take your outer leg, the one furthest away from the wall, and cross it behind the other leg, placing down onto the knife edge of the foot," Liv instructs. Then, "reach up as far as you can with the arm furthest from the wall, then reach overhead to grab the frame or simply place your fingertips onto the wall."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Maximize the Stretch

The key to this stretch is in the details: "Use the bottom hand to press the wall away from you, allowing your body to lean away from the wall into a little bit of a banana shape." Liv explains that "the top hand grips and pulls back against the frame or the pole, and then think of turning your chest up towards the ceiling to really get into that side body stretch."

Creating Lasting Change

Hold each stretch for 20-30 seconds, repeating 2-3 times per side. As Liv confirms, "In just five minutes of these moves, you can make an impactful difference to your thoracic mobility and subsequently the quality of your life and how good you feel living within your body."

Transform your upper back mobility today with these simple yet powerful exercises. As Liv's experience shows, just five minutes of focused mobility work can lead to significant improvements in how you move and feel. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

These 3 Stretches Will Change Your Life

Liv Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackFeb 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stiff and inflexible despite spending hours stretching? You're not alone. As a certified mobility coach and creator of the Yoga Rebel Method, Liv combines strength training and yoga to help thousands achieve their flexibility goals efficiently. With over 500K YouTube subscribers, she's known for challenging traditional approaches with science-backed methods. Now, she's revealing a simple three-stretch routine that could revolutionize your flexibility training.

The Science Behind Less Is More

"How often you stretch is more important than how long you stretch," Liv explains in her post. Research by Thomas and colleagues proves that spreading your stretching throughout the week yields better results than one lengthy session. What is the optimal weekly stretching time? Just 5-10 minutes total.

Why Most People Waste Time Stretching

According to Liv, studies show that stretching more than 10 minutes per week offers diminishing returns. "Stretching for five minutes or less across the week didn't have as good results as stretching for between five and ten minutes," she notes. "And importantly, more than 10 minutes looks like a little bit of a waste of time."


RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

The Perfect Stretching Formula

Research reveals that 30 seconds is the optimal time to hold each stretch. "30 seconds is better than 15, but 60 seconds brings no better results," Liv states. Combined with 2-3 sessions per week, this creates the perfect formula for flexibility gains without demanding daily commitment.

The Power of Multiple Sets

Just like strength training, flexibility improves through sets. Citing Taylor's research, Liv explains that optimal gains occur within 2-4 sets of stretches. "Take your stretch, hold it for that optimal 30 seconds and release and rest," she advises, recommending three sets per stretch.

Stretch One: The King Arthur

"Firstly King Arthur stretch at the wall," Liv introduces her opening move. This stretch targets your hip flexors and quadriceps simultaneously, making it incredibly efficient for improving lower body mobility. "Hold it for 30 seconds, switch sides and repeat three sets on each leg," she instructs. This foundational stretch sets the stage for improved posture and better lower body flexibility.

RELATED: 40 Health Symptoms That Can Be More Serious Than You Think

Stretch Two: The Butcher's Block and Frog Combo

Experienced female yoga instructor performing various asana poses using rectangular blocks

Shutterstock

Next in the sequence, Liv presents a powerful stretching pair. "Next up Butcher's block stretch. Again hold for 30 seconds then pair this with a frog stretch," she explains. This dynamic duo works together to open your hips and improve overall lower body mobility. Following her method, you'll "hold for 30 seconds and repeat this stretching pair for three sets."

Stretch Three: Single Leg Forward Fold

asian woman in white tank top is warming up on bed by bending forward to stretch single leg

Shutterstock

The final piece of the flexibility puzzle is what Liv calls the single leg forward fold. "30 seconds, switch sides and again repeat for three sets each leg," she directs. This stretch effectively targets your hamstrings while improving overall posterior chain flexibility, making it a perfect closer to the routine.


RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Making It Work For You

The key to success is consistency over intensity. Liv recommends scheduling three 10-minute sessions per week. "Mark your calendars and use that repeat function to keep yourself accountable," she emphasizes. This simple approach ensures steady progress without overwhelming your schedule.

Your Path to Lasting Flexibility

"If you want to improve your overall flexibility ask yourself if you can dedicate 10 minutes of stretching three times per week," Liv challenges. By following these science-backed principles and maintaining consistency with these three fundamental stretches, you're setting yourself up for significant flexibility improvements. Remember, it's not about stretching longer – it's about stretching smarter. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

6 Back Pain Exercises That Work in 9 Minutes

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
Copyright Tone and Tighten/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.

Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.

Lumbar Rotation: Get Started with Gentle Twists

Attractive young woman working out indoors, doing yoga exercise on wooden floor, lying in Reclining Spinal Twist, Jathara Parivartanasana, resting after practice, full length, top view​Start With Lumbar Rotation For Lower Back ReliefShutterstock

Begin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

Stretch: Target Deep Hip Muscles

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.​Easy Hip Opener With Piriformis StretchShutterstock

Next, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

Hamstring Stretch: Release Tension from Your Legs

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid air​Simple Hamstring Stretch For Tight LegsShutterstock

Your hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

Pelvic Tilts: Restore Natural Movement

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Moving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

Glute Bridges: Strengthen Supporting Muscles

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

Bird Dogs: Final Core Stabilization

Young fit woman in sportswear doing yoga at gym in Bird Dog pose.Shutterstock

Complete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

Making It Part of Your Routine

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

For optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."

RELATED: This Is Exactly How to Lose Body Fat This Year

Tips for Success

Seated spinal twist. Fit woman practicing yoga outdoor stretching lower back for spine health sitting on fitness mat on sandy beach with cliff landscape view. Training class on fresh air in summer

Shutterstock

Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

When to Expect Results

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

While individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."

Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Liv_Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackDec 05, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stiff after a long day at your desk? Or maybe you've tried countless stretching routines only to feel overwhelmed and discouraged? You're not alone. Most people believe improving flexibility requires hours of complex stretching routines—but mobility expert Liv discovered otherwise.

After helping thousands transform their mobility through her unique blend of strength training and yoga, Liv realized that effective flexibility training doesn't need to be complicated. Her discovery? Just three essential stretches, performed consistently, can create dramatic improvements in as little as two weeks. As the creator of 'The Yoga Rebel Method' and with over 500K YouTube subscribers following her practical approach, Liv has refined these moves to work for any fitness level.

Ready to transform your flexibility with just minutes a day? Here's the simple three-stretch routine that changed everything for Liv and her students.

The Game-Changing Discovery: How Your Fascia Holds the Key

"Quite simply, fascia is a thin layer of connected tissue, which encases everything within the body... it's all connected, like one big spiderweb," Liv explains in her post. This understanding led to her first breakthrough stretch, which targets the entire fascial system through one simple movement.

The First Move: Your Full-Body Reset

"I love this stretch because it tackles so many muscles in one go, which makes it perfect for when you are short on time," Liv says. Start in a seated position with feet wider than hips, lean back onto your hands with fingertips pointing outward, and lift your hips into a reverse tabletop.

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Perfect Your Form for Maximum Results

"Think of tucking your tailbone under and engaging your bum muscles as if you're trying to flatten out the front of the hip," Liv instructs. "Press your chest up towards the sky, and this might be where you choose to stay if you've got a bit more flexibility to play with here."

The Second Essential: Your Back-Body Transformer

The second stretch unlocks the posterior chain. "This targets the back of the body and can help reduce the chances of back pain," Liv shares. Using a prop like a stick or strap for guidance, alternate between a low squat and a forward fold.

Making It Work for Your Body

If you're just starting out, Liv offers modifications: "If you need something to make this a little bit more accessible, slightly elevate your heels with something—weight plates or books do a great job of this." Remember, "Don't go thinking you're the only one because it's fully intended. We do not need to straighten our legs in order to stretch the hamstrings."

RELATED: 30 Days of 30g Protein Meals From a Top Dietitian

The Final Piece: Unlocking Your Upper Body

The third stretch completes the system. "This last one is great for improving your shoulder mobility for things like handstands and top shelf snacks, as well as improving your ability to squat low and help improve your posture," Liv notes. From a kneeling position, step one foot out while reaching overhead, focusing on proper form: "Think of rolling the top rib cage on top of the bottom rib cage so your chest stays facing outward."

Why This Simple System Works

"There are many ways that we can stretch a muscle... But simply put, they all do the same job just in a different way," Liv explains. This streamlined approach targets everything from "the feet and ankles, the quads, the hip flexors, the wrists, the biceps, the chest and shoulders, glutes, hamstrings, and back," to "inner thighs, lats and triceps."

RELATED:6 Reasons Women Should Lift Weights Instead of Doing Cardio for Weight Loss

Your Two-Week Transformation Plan

The key to success is consistency. Perform these three stretches either in the morning or before bed, holding each position for 20-30 seconds per side. "Simply doing these three stretches will make a world of difference to your flexibility," Liv promises. After two weeks of daily practice, you'll understand why these are the only stretches you need. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Top Coach Reveals 3 Best Back Exercises You Can Do at Home

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Finding time to hit the gym isn't always possible. Whether it's a busy schedule, lack of transportation, or simply preferring to work out at home, getting a proper back workout without equipment might seem challenging.

Enter Cori Lefkowith, founder of Redefining Strength. With over 800,000 YouTube subscribers trusting her expertise, she's made it her mission to help people build strength wherever they are. Today, she shares her top three back exercises that require nothing more than your body weight and items you already have at home.

Why Your Back Needs Attention

"There's often one muscle group overlooked and underworked in our body weight workouts, especially when we don't have any equipment on hand, and that muscle group is our backs," Cori explains in her post. While we regularly do push-ups for the chest and shoulders or squats for the legs, back exercises often get forgotten in-home workouts.

Exercise 1: The Wall or Floor Scapular Hold

The first exercise requires only a wall or floor. "This move is honestly something I even include for my clients in the gym because of how amazing it is for back activation and scapular control," says Cori. This versatile exercise can be performed as either an isometric hold or with repetitions.

Key technique points:

  • Position yourself against a wall or on the floor
  • Push through your elbows while drawing shoulder blades together
  • Press your chest out
  • Keep your core engaged throughout.

RELATED: 51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

Exercise 2: The Doorway Row Master

Your doorway or stairwell becomes your rowing station with this exercise. "With this move, your body weight will be your own resistance, and you'll feel not only your back and biceps, but even your legs and core," Cori shares. The key is focusing on driving your elbows back rather than just pulling with your arms.

Options include:

  • Single-arm rows
  • Two-arm rows
  • Anti-rotational variations
  • Rotational pulls.

Exercise 3: The Towel Technique

Don't underestimate the power of a simple towel. "Using a towel, you can actually work your back in so many different ways from rows to flies, to even pull downs," Cori demonstrates. The effectiveness comes from creating self-resistance through the towel.

Towel exercise variations:

  • Self-resistant rows
  • Bent-over rows
  • Pull-downs
  • Single-arm flies.

Making These Moves Work for You

For beginners, Cori recommends starting with wall-based movements. "The wall is a bit easier to control than the floor. And the less you walk your feet away from the wall, the more modified the move is," she advises. This makes these exercises adaptable to every fitness level.

Advanced practitioners can challenge themselves by:

  • Increasing hold times
  • Adding controlled rotations to rows
  • Using towel exercises with increased tension
  • Incorporating dynamic movements.

Form First, Always

To maximize results, Cori emphasizes proper form: "The key is not just pulling with your arms but actually driving your elbows back. You want to feel your shoulder blade move towards your spine, engaging your back to power the pull."

RELATED: Nutritionist Reveals 4 Signs You're Eating Too Much Fiber

Last Word From the Trainer

Cori shares her final advice: "There's always a way to get results training with what we have." These three exercises prove that building a stronger back doesn't require a gym membership – just commitment and proper technique. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

10-Min Walking Workout Burns Fat at Home

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram
Christopher Roback
By Christopher RobackFeb 14, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Habits to Help You Become “Unrecognizable"

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Copyright livefitwithem/Instagram
Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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