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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.

Nutrition & Diet

Lose Fat Fast Over 40 with These 10 Habits

Sarah Gearino sarahgearino_coach
Copyright sarahgearino_coach/Instagram
Leah Groth
By Leah GrothMar 03, 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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Are you over 40 and feeling like weight loss just isn’t possible? That isn’t the case, according to an expert. According to her Instagram bio, Sarah Gearino is a Nutrition, Fitness, & Hormone Expert who specializes in helping women over 40 achieve their fitness goals. In a new post, she explains her expert advice about slimming down. “If I wanted to lose fat fast as a woman 40+ without wrecking my metabolism, here are the 10 things I’d do,” she writes in the post.

Increase Protein Intake

Her first suggestion is to increase your protein intake. “Aim for 30-40g of protein per meal to support muscle mass and satiety. Prioritize lean meats, eggs, fish, & plant-based sources,” she suggests.

Strength Train 4-5x Per Week

Her next tip is to lift weights four to five times per week. “Focus on progressive overload with compound movements (squats, deadlifts, presses). More muscle = better metabolism,” she says.

Walk 8,000-10,000 Steps Daily

It’s no surprise that walking – 8,000 to 10,000 steps per day – is also on her list. “NEAT (Non-Exercise Activity Thermogenesis) is one of the biggest fat loss drivers without stressing your body. I got a walking pad and swear by it!” she says.

Prioritize Sleep (8-9 Hours)

Getting sleep – eight to nine hours per night – is also helpful. “Poor sleep wrecks hormones (cortisol, insulin, ghrelin) and increases cravings. Create a wind-down routine, avoid screens an hour before bed, and take magnesium,” she says.

Stop Starving Yourself

Starving yourself won’t help you lose weight in the long run. “Undereating = metabolic slowdown and muscle loss. A small 15-20% calorie deficit (not drastic cuts) is more sustainable,” she writes.

Balance Blood Sugar & Cook All Meals

Keep your blood sugar balanced and ensure healthy eating by cooking for yourself. “Eat protein + fiber + healthy fats at each meal to avoid crashes and cravings. Use blood sugar hacks such as eating fiber first,” she suggests.

Cycle Carbs Based on Activity

You should also practice carb-cycling based on your workout. “Higher carb on strength training days (sweet potatoes, fruit, cassava). Lower carb on rest days (but still get fiber-rich veggies),” she says.

Manage Stress/Cortisol

Managing stress and cortisol levels plays a significant role in fat loss. “Chronic stress keeps cortisol high, leading to belly fat storage. Daily deep breathing, walks, adaptogens, and magnesium help,” she says.

Prioritize Strength Over Endless Cardio

Put your focus on strength training over cardio. “Too much cardio can burn muscle & slow metabolism. 2 short 15 min HIIT sessions/wk are great for fat loss without excess stress,” she says.

Properly Fuel Pre & Post-Workout

Make sure you fuel your body before and after exercise. “Eat protein + carbs before & after workouts to preserve muscle & improve recovery. Fasted workouts can backfire if stress is already high. In the least, drink BCAA’s before & after if you don’t want to eat,” she says.

Surround Yourself with Like-Minded People

One last suggestion? “Surround yourself with like-minded people who have the same goals. This goes a long way,” she promises. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Fast Food High-Protein Meals a Coach Eats

Rachel Marcinko rachel_mar5fit
Copyright rachel_mar5fit/Instagram
Leah Groth
By Leah GrothMar 03, 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.

According to experts, you can eat fast food and lose weight. Rachel Marcinko is a fitness and nutrition coach who maintains a physique with just 15 percent body fat. In a new post, she reveals a major secret: She eats fast food and manages to lose fat while doing so. “4 fast food high protein meals under 500 calories I eat on the go when trying to lose body fat,” she writes, revealing her go-to meals from Chick-fil-A, Chipotle, Panera and Starbucks.

Chipotle: High-Protein Bowl

Here is her Chipotle order:

  • Chicken or steak
  • Fajita veggies
  • Romaine lettuce
  • Tomato salsa
  • Light black beans

Optional: sour cream on the side for dipping, but be mindful of the amount.

Calories: ~350 | Protein ~40g.

Chick-fil-A” Grilled Chicken Nuggets with Side Salad

Here is her Chick-fil-A order:

  • 12-count grilled nuggets
  • Side salad with light dressing
  • Try the Light Balsamic Vinegarette, Honey Mustard, or Light Italian for lower-calorie dressing options.

Calories: ~360 | Protein ~49g.

Panera: Custom Salad with Chicken

Here is her Panera order:

  • Green Goddess Cobb (no avocado, no bacon)
  • Extra chicken
  • Keep the dressing on the side to control fat intake

Calories: ~370 | Protein ~43g.

Starbucks: Turkey Bacon & Egg White Sandwich

At Starbucks, she keeps is simple, ordering the Turkey Bacon & Egg White Sandwich.

Calories: 230 | Protein: 17g.

Why These Options Work

“These options along with others can be very easily included in a meal plan tailored towards your fat loss goals,” she writes. No more guessing what to eat or how many calories you need to lose fat.”

She Also Eats Bowls, Starting with This Korean Ground Beef & Sweet Potato Bowl

In another post, she reveals four of her go-to meal bowls for fat loss. Korean Ground Beef & Sweet Potato Bowl.

Protein: ~42g.

Ingredients:

  • 5 oz lean ground beef (90-93% lean)
  • Seasoned with chili oil, sesame oil, teriyaki, and brown sugar
  • ½ medium Japanese sweet potato
  • ¼ avocado, sliced
  • 2-4 tbsp shredded cheese
  • ½ cup sautéed spinach or kale (optional)
  • Truffle hot sauce (optional).

Yolo Greek Yogurt/Cottage Cheese Bowl

Protein: ~40g

Ingredients:

  • 1 - 1 ½ cup Fage Greek yogurt or cottage cheese (or mix)
  • ¼ cup granola
  • 1 tbsp honey
  • ½ cup mixed berries
  • 1 tbsp chia seeds
  • ½ scoop protein powder (optional for more protein)
  • Other optional toppings - rice cakes, cereal, sugar-free chocolate syrup, PB, powdered pb, dates, pumpkin seeds, sugar-free pudding mix.

Salmon & Quinoa Bowl

Protein: ~42g

Ingredients:

  • 5 oz grilled salmon
  • ½ cup cooked quinoa
  • 1 cup mixed greens
  • ¼ cup edamame
  • 2 tbsp crumbled feta cheese
  • 1 tbsp dried cranberries
  • 1 tbsp lite balsamic dressing.

Chipotle Chicken Thigh Bowl

Protein: ~40g

Ingredients:

  • 5 oz boneless, skinless chicken thighs (cooked in crockpot with chipotle peppers, honey, garlic, and sale and pepper)
  • ½ cup cooked cilantro-lime rice
  • ¼ cup black beans
  • ¼ avocado, sliced
  • ¼ cup pickled red onions
  • 1 tbsp cotija or feta cheese
  • Sauce: greek yogurt, lime juice, garlic powder, cumin, sale pepper, chipotle sauce
  • Fresh cilantro & lime juice.
And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Coach Lost 60 Pounds Eating These 5 Meals

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 03, 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 to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

High-Protein Berry Oatmeal

This breakfast dish is packed with 35g of protein.

Ingredients:

  • ½ cup oats + ½ scoop vanilla protein powder
  • ½ cup almond milk + ½ cup mixed berries
  • ½ tbsp peanut butter + cinnamon.

Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says.

Grilled Chicken & Quinoa Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

This bowl of grilled chicken and grain offers 40g of protein.

Ingredients:

  • 5 oz grilled chicken breast
  • ½ cup cooked quinoa
  • 1 cup roasted Brussels sprouts
  • 1 tbsp olive oil + lemon juice.

Why it works: “Protein + fiber + healthy fats = no cravings,” she says.

Turkey Taco Bowl

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Next is a Mexican-inspired dish made with ground turkey with 38g of protein.

Ingredients:

  • 5 oz lean ground turkey (93/7)
  • ½ cup cooked jasmine rice
  • ¼ avocado + 2 tbsp salsa
  • ¼ cup black beans + taco seasoning.

Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says.

Garlic Butter Shrimp & Sweet Potatoes

Pan fried butter garlic shrimp on plate

Shutterstock

Shrimp and potatoes are a satisfying combination with 35g of protein.

Ingredients:

  • 5 oz shrimp, sautéed in 1 tbsp butter & garlic
  • ½ cup roasted sweet potatoes
  • 1 cup sautéed spinach.

Why it works: “Nutrient-dense, high in protein, and easy to make,” she says.

High-Protein Chocolate Yogurt Bowl

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

This could be good as a breakfast or dessert, with 30g of protein

Ingredients:

  • ¾ cup Greek yogurt (plain, 0%)
  • ½ scoop chocolate protein powder
  • ½ tbsp almond butter
  • 1 tbsp granola.

Why it works: “Satisfies sweet cravings while keeping protein high,” she says.

Buffalo Chicken Wrap

fresh chicken breast raw on cutting board​8. ChickenShutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • -1 whole-grain wrap
  • - 4 oz shredded rotisserie chicken
  • -2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • - shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Taco Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Overhead shot of chef preparing ribeye with butter, thyme and garlic. Keto diet.

Shutterstock

In another post, she shares more meals that will help you lose weight.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper.

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste.

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.

(35g protein, 400 cals per serving),

Slow Cooker Salsa Chicken

mexican chili chicken stew​Slow Cooker Salsa ChickenShutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving).

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving) 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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