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Joe DeFranco's "Limber 11" (flexibility routine)

joedefranco

102K subscribers • 1 video on Rounds

YouTube
  • Recommended by 2 people, in Physical Fitness Stack Exchange, across 2 different months.
  • Presented by Joe DeFranco, as the video describes them
  • Sells products. The upload promotes a product, supplement, program or service, or the speaker sells what they recommend.

For anyone, no background needed. Education, not medical advice.

1.7M views13 years ago2 recommendations

ExercisePain, injury and rehabMobility and flexibilityBack and neck pain

Joe DeFranco demonstrates an eleven-step mobility and flexibility routine designed to alleviate lower back pain and improve athletic movement.

Simple & practical, yet extremely effective way to improve flexibility and decrease low back pain. --Limber 11 Routine-- Foam Roll IT Band Foam Roll Adductors SMR Glutes (lax ball) Bent-knee Iron Cross Rollovers into V-sits Rocking Frog stretch Fire Hydrant circles Mountain Climbers Cossack Squats Seated Piriformis stretch Rear Foot Elevated Hip Flexor stretch defrancostraining.com/ ampedwarmup.com/

Why it's here

2 people recommend this

What people say. Highly recommended by forum users as an effective daily routine for improving hip mobility and relieving lower back pain.

son15in Physical Fitness Stack Exchange • Recommends

On “If my lower back feels tired after squats, am I doing something wrong?”

You should also look at doing some mobility work. There's a link to this video video by a guy called Joe DeFranco on youtube. i started doing this a few times a week and my back feels much better on leg days.
2View on Stack Exchange

son15in Physical Fitness Stack Exchange • Recommends

On “Stretches for long periods of sitting”

Have a look at the "Limber 11" by a guy called Joe DeFranco. Gives you some nice exercises to help with this. link to this video. I also had some back problems and I started doing this daily. It doesn't take long (~10-15 minutes), but some of the exercises require a foam roller or lacross ball. Both are relatively cheap though. Yoga is also really good for your back. Good luck.
2View on Stack Exchange

Randomusersquats1232342345in Physical Fitness Stack Exchange • Recommends

On “How to correct muscle imbalance in front half vs back half of my body”

Hello it's Randomusersquat1232342345 again. I logged out before creating an account so i'll reply from this comment. First and foremost if you are unable to safely squat to parallel then do not squat to parallel. Squat as low as you can comfortably and safely go. As your mobility gets better then you can squat lower until hopeuflly you get mobile enough to go parallel. If you squat to parallel and get injured then you won't be squatting at all, and it'll likely make even less mobile. So work on your mobility. I just want to add again, if you're really worried see a professional. Even if you're not worried it could save you a lot of trouble shooting time, potentially. If you are unab…
1View on Stack Exchange