Tim Kuijsters @kuijsters_tim Twitter profile | Pikagi

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Tim Kuijsters

@kuijsters_tim

16,118

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242

Following

947

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Helping fitness enthusiasts eliminate their movement restrictions(without stepping foot in a gym) in 4-6 months | Movement & Mobility Coach

Learn To Move Unrestrictedly⇢

https://t.co/uD0AhRS8X8

Joined October 2020

Don't wanna be here? Send us removal request.

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@kuijsters_tim

Tim Kuijsters

5 months

Do you face physical pains daily? I got my client Jill pain-free in only 3 months. I just wrote a 21-page doc revealing the secrets: - Targeted exercise plan - Step-by-step system - In <75 min a week Like + Retweet + Comment "Send" and I'll DM it to you for FREE.

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@kuijsters_tim

Tim Kuijsters

1 month

The biggest mobility training you aren’t doing: Practicing your visual system. Use these 4 eye-movement exercises to keep your vision healthy and comprehensive in a screen-dominant world. Bookmark this one📗

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Tim Kuijsters

5 months

92,7% of you who train do not know the root cause of your injuries, pains, and stiffness. The answer: A lack of mobility training. I made an ultimate list of mobility exercises to bulletproof every part of your body so you can train unrestrictedly in 2024: (Bookmark this)

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Tim Kuijsters

2 months

Rebuild your body from the ground with this golden list of mobility exercises so you never have to face restrictions or pains ever again🧵 (You want to bookmark this)

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@kuijsters_tim

Tim Kuijsters

2 months

What the fitness industry doesn’t tell you: You don’t have to do tedious rehab routines, use meds, or even surgery to heal your back. What you need is to learn how to segment your spine. Here are 3 simple but potent drills to master your spine and heal your back for good:

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Tim Kuijsters

5 months

Your neck is the castle of your skull and brain. And we don't want to put it at unnecessary risk by feeling restricted. Here is a daily <5 min neck routine that removes any restrictions from your neck and strengthens your neck: (no gym required)

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Tim Kuijsters

1 year

Do you sit at the desk for more than 5 hours per day? You’re destroying your body. Here are 5 quick & easy exercises to combat posture problems, increase mobility and prevent long-term injuries:

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@kuijsters_tim

Tim Kuijsters

4 months

Regular squats are cool, but here are 10 squatting variations that reduce joint pain, dissolve restrictions, and are fun as hell:

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@kuijsters_tim

Tim Kuijsters

1 year

Sitting in front of a screen all day is ruining your back. To heal your back… Reverse engineer the movement: 1. Pick a stick 2. Retract shoulder blades 3. Relax in bottom position 4. Retract and come up -> 3 sets of 5 reps. Bye-bye back issues.

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@kuijsters_tim

Tim Kuijsters

6 months

87,7% of us have hip problems due to our sedentary lifestyles. But instead of spending countless hours at the physio, Try this 10 min routine a day to make your hips become your strongest asset:

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Tim Kuijsters

1 year

Forget about doing boring exercises 5x a week to get ripped. You can build an S-tier physique with just some space, a wall, and these 4 bodyweight movements.

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Tim Kuijsters

3 months

Forget about doing boring rehab exercises 5x a week to get mobile and pain-free. You can build a superior mobile body with some space, a wall, and these 5 bodyweight mobility exercises.

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Tim Kuijsters

11 months

MOBILITY NON-NEGOTIABLES If you can’t perform these three mobility exercises you’re in serious trouble(plus 4 easy exercises to get you mobile & out of trouble fast): BOOKMARK THIS

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Tim Kuijsters

6 months

Stop thinking you need endless plans you will achieve great strength and mobility. Here are the only 3 total body movements to master in 2024 to become strong and mobile for the rest of your life:

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Tim Kuijsters

1 year

Long hours of sitting can cause tension and pain in the lower body. It’s usually just a matter of time till the symptoms begin… The answer? Strong & flexible ankles, hips and knees. How? The passive squat. 5 min, 3 times a week to save yourself the doctor down the line.

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@kuijsters_tim

Tim Kuijsters

1 year

The passive hang is one of the most underrated exercises. With just 1min. A day you can: - Improve shoulder mobility - Increase range of motion - Fix your posture 1min. A day can prevent you from spending thousands for physiotherapy down the line.

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Tim Kuijsters

4 months

One of the body's most overlooked areas in training is the hip flexors. People focus so much on squats & deadlifts that they forget about training hip extension. And if you don't use it you lose it. Here is the only drill you need to create hips flexors of steel:

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@kuijsters_tim

Tim Kuijsters

1 year

To 95% of people exercise feels like a chore. Why? Because it’s BORING as f*ck. Here is one deadly effective secret that’ll make exercising exiting (it’s so simple I might get sued for sharing):

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Tim Kuijsters

1 year

Work behind your desk all day? You're destroying your body. Here are 5 critical drills to combat posture problems, increase mobility, and prevent long-term injuries. 🧵

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Tim Kuijsters

1 month

I. Saccades As predators, we had to quickly shift our gaze from one focused object to another. These movements of the eyes are called saccades. We can train this with a metronome and two (moving)objects. Start at a pace in which you can focus optimally. Increase the speed

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Tim Kuijsters

2 months

Forget about doing boring exercises to build an S-tier physique that is functionally strong & mobile. You can build a mobile & strong S-tier body with some space, a wall, and these 4 bodyweight movements.

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Tim Kuijsters

1 year

Most people think being flexible is based on genetics or requires a painful stretching regimen. But that’s a lie. Give me 2 minutes and I’ll show you how you can 10x your flexibility(in just 10 min/day):

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@kuijsters_tim

Tim Kuijsters

2 months

I’ve bulletproofed my upper body for life with gymnastic rings. I crafted a Gymnastic Ring Program that helps you: - Destroy posture issues - Prevent shoulder injuries - Gives you an S-tier physique Like + reply ‘Rings’ and I'll DM it to you for FREE. (must be following)

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@kuijsters_tim

Tim Kuijsters

2 months

Unfuck your shoulders today with this simple & effective 9-minute protocol:

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Tim Kuijsters

1 year

Stop focusing on getting bigger muscles, it’s boring as fuck. Instead, here are 3 movement patterns that make exercising freakishly exciting in less than 9 minutes: (Might wanna bookmark this one)

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Tim Kuijsters

13 days

I’ve helped 35+ fitness enthusiast eliminate their movement restrictions for good. I packaged all the secrets in an Ultimate Mobility course. Clients pay $1000’s for this but it's free for next 24H. Like + reply ‘Mobility’ and I'll DM it to you. (must be following)

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Tim Kuijsters

11 months

Unfuck your knees and avoid a limited life by nagging knee pain with these 4 drills(in less than 10 min a day):

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Tim Kuijsters

3 months

89,3% of High-Perfomers feel tensed and stiff in their upper back. That’s because they are restricted in one thing: The thoracic spine. Here is a 9-minute mobility routine a day that frees you from upper body stiffness for good:

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Tim Kuijsters

6 months

Having weak grip strength can increase your mortality by 65+% according to longevity specialist Peter Attia. The best medicine to combat this? Hanging. Here are 5 fun & easy hanging drills that reduce your mortality risk significantly:

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@kuijsters_tim

Tim Kuijsters

5 months

A restricted back is often due to the lack of the necessary movement like rotating. You don't need fancy equipment to resolve this a wall is just enough. ⇢ Perform 4 of these wall rotations(per side) 3x a day. And watch unwanted restrictions in the body dissolve for good.

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Tim Kuijsters

1 year

Looking at screens for countless hours gives you excessive neck tension. This can lead to higher levels of stress and nagging injuries. Here are 3 easy-to-use drills that improve neck mobility & prevent long-term neck injuries(in <3min in a day):

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Tim Kuijsters

11 months

Stop thinking you need dozens of hours at the physio the heal your upper back. Use these 4 drills to cut out nagging pains in your upper back in less than 9 minutes a day(bookmark this one):

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Tim Kuijsters

1 year

The most important currency in 2023 isn’t money, It’s Energy. Don’t miss out on 5x your energy with this secret spinal drill (takes only 7min. to do) Just comment “Energy”, like and I’ll send it to you for free. (must be following)

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Tim Kuijsters

24 days

If you’re glued to your chair more than 6+ hours per day this is for you. Revitalize your hips & shoulders with these 6 dynamic mobility exercises. Bookmark this one📕

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Tim Kuijsters

5 months

A. Hip Airplane The ROI of the hip airplane is wild. This is because you're firing on many cylinders to strengthen the hip: Internal & external rotation, glute activation, and leg stability. This enhances performance and reduces the risk of injuries. Win-win. ⇢ 3x8-10 reps.

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Tim Kuijsters

1 month

I’ve helped over 15+ clients eliminate their lower back issues for good. I packaged all the secrets in a 7-day Free Lower Back Pain course(over 2h+ of content). Normally it’s $29, but free next 24H. Like + reply ‘L-Back’ and I'll DM it to you for FREE. (must be following)

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Tim Kuijsters

2 months

1. German hang Unfortunately, we don’t expose ourselves often enough in shoulder extension. But it’s a vital position to retain strength in. The German hang is an excellent choice for this. → 3x15s holds of a progression

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Tim Kuijsters

2 months

I. Sagittal Wave Top Initiated Wall Assisted For most of us, our backs feel like complete foreign blocks. That’s because we've lost our ability to sense it. By directing our focus on slowly segmenting body parts we can regain this feature. → Go for 2,5 minutes straight

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Tim Kuijsters

1 month

Forget about doing push/pull days in the gym to build a god-like upper body. What you need are gymnastic rings and this step-by-step master plan to become functionally fit for the rest of your life📗 (Bookmark this one)

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Tim Kuijsters

1 year

The most important currency in 2023 isn’t money, It’s Energy. Don’t miss out on 5x your energy with this secret spinal drill (takes only 7min. to do) Just comment “Energy”, like and I’ll send it to you for free. (must be following)

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Tim Kuijsters

6 months

Gymnast are often the most ripped people you’ll ever see with abs harder than rock. And they achieve this without spending a single minute on boring traditional crunches. Here are 3 drills they use, which everyone can learn, to build rock poppin abs:

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Tim Kuijsters

2 months

2. Wall bridge rotations If there is one body part that doesn’t get enough movement nutrients it’s the spine. This wall bridge rotation improves your spinal extension & rotation tremendously. → 3x3 reps per side of a progression (keep glutes contracted)

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Tim Kuijsters

7 months

Your back, health, and posture are in danger if you’re a desk worker. This is the reason why and how to fix it in no time with these 7 tips: (might wanna bookmark this)

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Tim Kuijsters

2 months

The secret to longevity no one talks about: Achieving stability in coordinative tasks. Here are 4 drills you can do that drastically improve your stability & coordination🧵 (Friends and family proof)

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Tim Kuijsters

1 month

IV. Vestibulo-Ocular Reflex Finally, we have the VOR. This is the capacity to track an object with the eyes while moving the head. It means the eyes have to counteract head movement to keep the gaze stable on a point of focus. (Also a very important feature for keeping

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Tim Kuijsters

7 months

Forget about doing push/pull days in the gym to build a god-like upper body. What you need are gymnastic rings and this step-by-step master plan to become shredded:

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Tim Kuijsters

2 months

The killer combination that nobody tells you about in modern fitness: Mobility & play. Escape fitness’s boring way of moving and build the ultimate body with this 3-step mobility play routine 🧵

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Tim Kuijsters

5 months

B. Horse Stance This ancient drill is one of the most powerful drills in the world. It strengthens the glutes, abductors, and adductors in ways you cannot imagine. If you're serious about preventing injuries or eliminating pain this one is a must. ⇢ 3-5x30-60 sec

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Tim Kuijsters

3 months

Your ability to sit and rise from the floor greatly indicates your life span. Here is why and 5 easy ways anybody can learn to come up easier from the floor:

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Tim Kuijsters

1 year

Forget about taking unnecessary pills to boost your T-levels. Just follow these 4 outdoor movements to become a natural beast:

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Tim Kuijsters

4 months

Learning the Handstand is the ultimate skill. But what many don’t know is that it is one of the best weapons to get a pain-free and unrestricted body. Here is why + the best 6 exercises to get your pain-free & your first 10s+ handstand:

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Tim Kuijsters

2 months

Feeling like a 70-year-old when you’re 35 sucks. Especially when spring is upon us. Here is a 9-minute mobility play routine that gets you strong, mobile, and ready for spring ASAP: (no equipment needed)

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Tim Kuijsters

1 year

Sitting is the new smoking. Everybody loves to sit in chairs but just like smoking this can lead to unchangeable consequences. Free yourself from any leg pain(s) with this simple squat routine(5 min a day):

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Tim Kuijsters

1 month

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Tim Kuijsters

7 months

The most popular exercise we know is the Push-Up. But it is outdated as hell. Here are 7 ways to upgrade your push-up game and get strong as fuck: (you will only recognize one)

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Tim Kuijsters

1 year

Stop using complex and expensive machines to build your dream physique. You only need this one simple free tool to build a superhuman body(bookmark this to save loads of $$$):

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Tim Kuijsters

2 months

III. Sagittal Wave Full Once you become more proficient you can start combining the two. This is when the full wave emerges & when you can really extract its powers. Go vertebrae-by-vertebrae to improve this segmentation. → Go for 2,5 minutes straight

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Tim Kuijsters

3 months

The #1 cause for your injuries and pains is: A lack of mobility training. I made a 5-Day Ultimate Mobility Guide that bulletproofs every part of your body for good. (clients pay $1000’s for this) Like & Comment ‘want’ and I’ll send it to you for free. (must be following)

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Tim Kuijsters

2 months

The key to a pain-free back? More mobility training! Use this effective 9-minute mobility routine to create a back that is free of restrictions for good🧵

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Tim Kuijsters

1 month

II. Vergences Our eyes can converge or diverge while focusing. With the screens present we rarely expose ourselves to the ends of this spectrum. Incorporating vergence training can help us retain different points of focus. Start at a pace in which you can focus optimally.

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Tim Kuijsters

2 months

Stop posture issues today with these 5 simple mobility exercises:

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Tim Kuijsters

1 year

1) Passive Hang This is pure gold for your back: - Improved shoulder mobility -Increase range of motion - Better alignment in posture Just hang and let gravity elongate your spine. Try to go for 1 min accumulated per day. A passing hang a day keeps the doctor away.

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Tim Kuijsters

1 month

III. Accommodation The previous drill was our ability to focus on a vergence spectrum. Accommodation is our ability to contract and relax at a rapid rate on that same spectrum. We do this by training the medial rectus and the lateral rectus muscles. Start slow and increase

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Tim Kuijsters

1 year

No.1 reason why there are so many posture problems? Lack of mobility. Luckily, I've created the ultimate mobility guide to help. I usually only give this info to my paid clients... Next 24h it's FREE. Like, comment 'free' & I'll DM it to you. (must be following)

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Tim Kuijsters

2 months

3. Active squats Your ability to sit comfortably in an active squat is a sign of great mobility. It lubricates the knee joint, strengthens the tendons & tissues, and has beneficial features for the ankles. → 3x6 reps + 2s hold in bottom position (go 1% deeper per

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Tim Kuijsters

10 months

Can’t squat passively? That’s a sign of lacking a severe range of motion in the lower body. It’s usually just a matter of time till the consequences begin. The biggest problem areas are the hips & ankles. Here are two drills for each:

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Tim Kuijsters

1 year

@themichaelkapla I've added NSDR to my routine based on a podcast of @hubermanlab . I'm much less fatigued than normal. It's a game-changer.

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Tim Kuijsters

11 months

You don’t need endless boring rehab/rehab tools to eliminate nagging shoulder injuries. What you need is a bar, a band, and this step-by-step system to bulletproof your shoulders for the rest of your life:

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Tim Kuijsters

2 months

II. Sagittal Wave Bottom Initiated Wall Assisted Next up it reverses the movement by starting from the bottom. Because the wave can move in two ways we want to develop it in two waves. Don't want to leave spine money on the table right? → Go for 2,5 minutes straight

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Tim Kuijsters

10 months

Having wrist pain/injury is a living hell, because you're extremely limited in your daily activities & movements. Use these 4 very easy drills in 7 min a day to bulletproof the wrists and never worry about them again: (bookmark this one)

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Tim Kuijsters

1 year

Sitting like Quasimodo all day is destroying your shoulders. That ends today. By tea cupping. Sounds funny? Let’s see if you still laugh in a minute. -> 3 sets of 25 reps per direction. Palms facing the sky at ALL times! This drill saves you dozens of hours at the physio.

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Tim Kuijsters

5 months

A. Seated Weighted External Rotations A classic but very effective exercise is the seated dumbell external rotation. You can modify your seating position to target all the rotator cuff muscles. Work your way up to 7,5-10% bodyweight per arm. ⇢ 3x6-8 reps.

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Tim Kuijsters

1 year

What’s your favorite tip against procrastination?

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Tim Kuijsters

1 year

Sitting behind the desk all day will destroy your back and shoulders. I've created a guide with 10 quick back & shoulder exercises to help you regain your mobility. Today, I'm giving it away for FREE for 24h. Like & comment 'drills' and I'll send it over. (must be following)

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Tim Kuijsters

1 year

Here is why barefoot walking will solve 91% of your posture problems(and how to start safely):

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Tim Kuijsters

1 month

Inside The Physical Reset Newsletter, you'll receive weekly insights on how to train and move without any pains or restrictions. Then join 920+ fellow movers and get the 5-Day Ultimate Mobility Guide for free:

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Tim Kuijsters

4 months

A golfer’s elbow is one of the most nagging injuries you can have. Here is a 5-min gameplan to eliminate it for good: (no fancy equipment needed)

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Tim Kuijsters

1 year

1) Push-up leans Progressive overload is how you build muscle. The load of the Push-up Lean is higher than a normal PU. Result? A Arnold Schaggeneger-esque torso. 3x3-5 reps with going down 6-8 seconds per rep. Use simple but challenging principles for an S-tier physique.

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Tim Kuijsters

2 months

8. Dragon Squat Into One Leg This sequence offers a powerful way to retain low-gait ranges of motion. Plus it is super fun to do. No gym can compete with that. → 3x3 reps per side

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Tim Kuijsters

1 month

Perform this sequence right after you take a shower. This lunge into dragon step mobilizes the joints of the lower extremities, Triggers your balance system, Strengthens many ranges of motion. 3x60s and you're good to go.

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Tim Kuijsters

5 months

B. Cuban Rotations One of the best exercises I came across is cuban rotations. It targets your rotator cuff muscles, but because you moving two arms at the same time you can exert more force. Plus it stimulates the interconnectivity between the arms. ⇢ 3x3-5 reps.

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Tim Kuijsters

1 year

The game-changing technique to combat your sedentary lifestyle? Movement Micro-dosing. Here is how it works:

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@kuijsters_tim

Tim Kuijsters

1 year

2) Behind the back pullover We're getting laptop-focused bodies. Result = back issues. The answer? Reverse engineer the movement: 1. Pick a stick 2. Retract shoulder blades 3. Relax in bottom position 4. Retract and come up > 3 sets of 5 reps. Bye-bye back issues.

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@kuijsters_tim

Tim Kuijsters

2 months

The #1 reason exercising feels like a chore for most people: It’s utterly boring. Here are 5 cool exercises that make you want to never stop moving your body🧵

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Tim Kuijsters

4 months

A. Diagonal Stretch - Knees Bent This is an extremely potent exercise as it 'loads' the psoas, iliacus, and quadriceps all in one. And by resisting this load you'll strengthen these muscles in a superior way. ⇢ 3x6-10 reps + 10-sec hold per side.

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Tim Kuijsters

2 months

5. Sissy Squats The knee 'bulletproofer' IMO. You strengthen the knees(tissues & tendons) but also the hip flexors and quads in a superb way. Want strong knees? This is it. → 3x6 reps + 6s hold in bottom position

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@kuijsters_tim

Tim Kuijsters

1 year

I’ve spent the last 127 hours experimenting with the best ways to boost your dopamine. Here are 9 ways to boost your dopamine with 275%: 1. Get more sunlight in(while wearing a bucket head)

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Tim Kuijsters

2 months

Easier Progression

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Tim Kuijsters

2 months

7. Lizard crawl You never have to worry again about having total body strength & mobility if you can do a lizard crawl. Shoulders, arms, hips, spine… They all get the full treatment. → 3x3 reps per side Without a doubt top 3 best exercises of all time(IMO).

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Tim Kuijsters

1 year

Sleep is the most potent performance-enhancing drug. And it works best when you use it regularly: 9:30-10:30 p.m. -> go to bed 5:30-6:30 a.m. -> wake up The same every day. The result of consistent sleep is a brain that functions at 110%.

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Tim Kuijsters

1 month

Harder Version

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@kuijsters_tim

Tim Kuijsters

2 months

4. Lying rotator cuff One of the most common issues in the shoulder is that it lacks supporting strength. A.K.A. stability. Use the lying rotator cuff to improve your shoulder health long-term. → 3x6-8 reps & start with 2kg(gradually add more weight over time)

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Tim Kuijsters

1 month

The ultimate way to spice up your VO2 max? Gamify your cardio with a movement puzzle. Grab a tennis ball and aim to get 10 punches without dropping the ball. It increases the heart rate, it works your coordination and improves your agility all in one. 5-10x60s with 60rest.

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Tim Kuijsters

5 months

Hard Version ⇢ Go for 60s, take 60s rest, and proceed to the next exercise. If this is too hard try the easier version.

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@kuijsters_tim

Tim Kuijsters

4 months

1. Dragon Step Squat We tend to only move in our sagittal plane. But our body isn't meant to move in one plane. The dragon step squat offers a nice variety to the traditional squat. →3x6-10 reps per side. If you think one is easy, try it for yourself.

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@kuijsters_tim

Tim Kuijsters

2 months

‘You can take away my arm or my leg and I will live, But take away my spine and it's over’ - Ido Portal. This highlights the importance of the spine. Without it, we're doomed. And to allow for optimal spine function, we need to move it regularly & precisely. Here's how:

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@kuijsters_tim

Tim Kuijsters

3 months

619.000.000 people suffer from lower back pain worldwide. To combat this I made a super easy routine that: ⇢Relieves lower back pain ⇢Everybody can do ⇢Is only 5-minutes ⇢Get results fast Like + Comment "Free" and I'll DM it to you. (Must Follow)

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@kuijsters_tim

Tim Kuijsters

5 months

Lower Traps Everyone wants 'big' traps, but most neglect a critical part of the traps: The lower trapezius. If you don't train these you can create imbalances, and increase the risk of injuries. Plus for overall shoulder health & stability, the lower traps are vital. ⬇️

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@kuijsters_tim

Tim Kuijsters

11 months

Forget about complicated information for your joint pain. Here are 5 effortless strategies to improve joint health:

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