RISE Training App | Knee Pain, Back Pain

Struggling with elbow pain? Does lifting your arm hurt? Or maybe gripping things is causing discomfort during your favorite hobbies? 😣 This is part 1 of our elbow pain relief series, focusing on the outer elbow. Try these 5 exercises to help you feel better! 💪 1️⃣ Extensor Complex Stretch – 2 x 30 sec
 2️⃣ Bicep Curl Eccentrics – 2 x 12 reps
 3️⃣ Weighted Supination/Pronation – 2 x 15 reps (both sides)
 4️⃣ Extensor DB Eccentrics – 2 x 10 reps 
5️⃣ Wrist Radial Deviation – 2 x 10 reps Stay tuned for part 2. #elbowpain #painrelief #mobility #risetrain #stretches

🚨 Struggling with bad posture, stiff neck, or headaches after screen time? 📱💻 You’re not alone! If you find yourself hunching over or feeling tense, here are 4 quick exercises to help fix it. 💪 1️⃣ Windmill Opener - 2 sets, 6 reps 2️⃣ Lunging Spine Rotation - 1 set, 15 reps 3️⃣ Hinging Cat/Cow - 5 reps, 3 sec hold 4️⃣ Windmill Opener - 2 sets, 5 turns #posturefix #neckpainrelief #risetrain

Are you tired of waking up with back pain or feeling sore after sitting all day? 🪑😣💥 Try these 4 simple stretches to help relieve that tension. Dedicate a few minutes each day and I promise you’ll feel the difference 😌 Swipe to see the exercises! ⬅️ #backpainrelief #risetrain #backpain #stiffback #officeworker #deskworker

Do you get shoulder pain or soreness in the surrounding muscles? 😣 Does it pop or click? 🔊 Stretching not helping? And raising your arm overhead a struggle? 🙅‍♀️ Try these 4 exercises: 1️⃣ Shoulder ER & Cross Body Stretch – 5 reps each side 💪 2️⃣ Lateral Neck Stretch – 30 seconds each side 🧘‍♂️ 3️⃣ Chest Opener Squeeze – 12 slow reps each side 👐 4️⃣ Field Goal Rotations – 10 reps each side 🏈 These will help with mobility and ease those aches! Let me know how it goes. 🙏 #risetrain #shoulderpain #mobility

Stop slumping on your couch! 😬 Instead, try these 4 stretches to feel better while you relax. You don't even need to get up from your couch 🛋️✨ 1️⃣ Spine & Shoulders – Elbow inside of knee, rotate, and breathe deeply 🧘‍♂️ 2️⃣ Hamstrings & Mid Back – Lean forward, squeeze your shoulders tight 💪 3️⃣ Glutes & Piriformis – Ankle on knee, slide foot in, lean forward 🍑 4️⃣ Upper Traps – Sit on hand, slide palm away for a stretch 🌟 No more slouching ⚠️ Try these next time you’re lounging 💡 #risetrain #posturegoals #stretching

Do you have knee pain? 😣 Does squatting hurt? 🏋️‍♂️ Is going down stairs painful?🚶‍♀️ Does it pop and click? 🔊 If you’ve been dealing with any of this knee discomfort, try these 4 exercises: 
1️⃣ Tibial Distraction – 2 sets of 30 seconds
2️⃣ Side Plank – 2 sets of 10 reps
3️⃣ Quad Iso Rocks – 2 sets of 12 reps
4️⃣ Tibial Rotations – 2 sets of 5 each way #kneepain #risetrain #squatting

Do you experience neck pain or soreness in the back of your neck that tends to get worse the longer you’re texting or staring at a computer? 😣 If this sounds like you, it’s time to try these 4 moves to help relieve that tension: 1️⃣ Elevated Chin Tuck – 8 reps 2️⃣ Lateral Neck Stretch – 10-second rolls each side 3️⃣ Sub-Occipital Release – 15-second rolls 4️⃣ Tuck & Turns – 8 turns each side #neckpainrelief #stretching #risetrain

Got a rotator cuff injury or want to prevent one? 👉 Lifting forward often causes pain at the front of the shoulder, while lifting overhead can lead to that uncomfortable pinching at the top. 😣 Swipe ➡️ and try these moves to help bulletproof your rotator cuff and keep your shoulders strong and healthy! 🏋️‍♀️💯 #rotatorcuff #shoulderhealth restrain #injuryprevention

Desk workers, listen up! 🚨 This is hands down my number one stretch for anyone with a tight back. The best part? Not many people know about it! 😱 Here’s how to do it: 1️⃣ Grab a foam roller and place it on the mid-back (where you’re feeling that soreness or pain). 
2️⃣ Place your hands behind your head and slowly arch back over the foam roller. 
3️⃣ Now, here’s the magic: contract your core and press your lower back into the ground, keeping your back grounded and flexed. We’re trying to shift from an arched position to a grounded, flexed position toward the floor. 
4️⃣ Focus on your thoracic spine (upper back), not your lower back! This will take the strain off your low back and target the thoracic spine, improving mobility BIG TIME. 🕐 Hold for 10 strong reps of pressing your back into the ground, then extend further and repeat for 2 more sets. Trust me, this is going to be the BEST mid-back stretch you’ve ever done. Desk workers—you can thank me later! 🙌🏼 #backpainrelief #risetrain #deskworkers #backpain #stretching

Let’s get those joints feeling good and ready to move — all in 4 minutes! 🏖️ 1️⃣ Minute 1: Shoulder Airplanes Pro tip: Use a coconut 🥥😉 2️⃣ Minute 2: Lateral Reach Reach for the skies, and enjoy that stretch! ☁️ 3️⃣ Minute 3: Pretzel Raise Raise that hip high and feel the burn! 🥨 4️⃣ Minute 4: Dynamic Opener Keep that knee high and open up the hips! 🔥 Let’s get moving and keep those joints happy while you soak up the sun! ☀️ #healthyhips #beachworkout #risetrain #healthyjoints

Want to keep your hips feeling strong and mobile? Try this simple exercise to improve flexibility and strength in your hips 🦵 1️⃣ Drag your foot up the wall 2️⃣ Keep that knee high 3️⃣ Tap as high as you can 4️⃣ Slowly return and repeat. 👉 8 reps on each leg! Consistency is key for healthy hips, so make it part of your routine! 💯 #healthyhips #hipmobility #risetrain #hips

Chilling on the couch but need some movement? Try these stretches to keep your body feeling good while you binge-watch! 🛋️ 1️⃣ Cross your legs, raise your arms, and slowly shift back toward your heels for a big stretch in the hips. 😌 2️⃣ Cross your legs again, press your elbow back, and rotate through your mid-back for a deep release. 🔄 3️⃣ Drop your hips to the floor, shoulders back, then rock gently back and forth. 🔥 4️⃣ Bring a fist to the floor, then reach over with the opposite arm for a side stretch that hits all the right spots. 🧘‍♂️ Bonus: Keep the popcorn close! 😉 #risetrain #stretching #mobility