Here are some links that may give you ideas on how to exercise better. Remember if you have pain, then you should not be doing the movement (with the caveat of foam rolling is going to hurt). Pain through exercise will change how your brain controls your muscles, most likely in a bad way.
What is Fitness? – This article written for the CrossFit Journal is great. This is a must read for anyone who really wants to understand what it means to be fit. My personal opinion is that this is the greatest thing that CrossFit has given me.
Exercise Warm Up:
Foam Rolling / Self Massage:
Foam Rolling for the legs – This might be painful if you are tight, but if you keep at it on a daily or every other day basis, the pain will decrease dramatically in 2-4 weeks.
Self Massage E Book by Mike Robertson – this is a great resource on how to get started.
Self Release for the Pecs – Ben Bruno. I like these stretches except for number 2. I feel that number 2 can be performed correctly, but it also can be performed incorrectly adding stress to the anterior joint capsule of the shoulder. So if you know how to do it, then go ahead, otherwise skip it.
Self Release for the Lats – Ben Bruno. I think these drills really incorporate multiple areas of the body and not just the lats, but they are all good. http://www.benbruno.com/2012/03/self-myofascial-release-lats/
Clamshell – Mike Reinold does a good job of explaining this exercise. This is a great exercise to activate those posterior hip abductors (posterior glute medius and part of glute maximus). I think I give this exercise to 95% of my patients with any low back or lower body injury.
Shirley Sahrmann Lower Abdominal Progression – https://www.youtube.com/watch?v=Bdgj93hGHJM
Turkish Get Up – One of the best stability and strength movements around.
Mike Robertson Step by Step: http://robertsontrainingsystems.com/blog/turkish-get-ups-step-by-step/
Gray Cook You Tube: http://www.youtube.com/watch?v=l-MMnltV1h8
Supine Shoulder External Rotation: Eric Cressey is a great person to follow. With his background in PRI as well as studying Sahrmann, he’s the man. I’m not sure you have to feel this posteriorly as much as he mentions, but it’s a great video for controlling anterior humeral glide. https://www.youtube.com/watch?v=MXD-XyQj64E
Prone Shoulder Internal Rotation – A great sahrmann exercise for getting subscapularis working correctly (it performs posterior glide of the shoulder in addition to internal rotation. I prefer to do it without the support, or using the support to cue scapular retraction.
Back Extension: Brandon Lavack does a great job of demonstrating the correct way to do this exercise as well as some incorrect variations. I think It’s a great exercise that teaches a neutral lumbar spine while performing hip extension. http://www.lavackfitness.com/2012/04/18/fix-the-back-extension/
Kettlebell Snatch – Neghar Fonooni does a great job of describing the kettlebell snatch and some common faults.
Pushup – Jungle Gym
FMS / SFMA Patterns:
Toe Touch or Active Straight Leg Raise
http://breakwatersportstraining.com/fms/corrective%20exercises.html – some basics to begin FMS correctives
http://www.functionalmovement.com/en/exercises/single_leg_lowering_one – the beginning exercise for many people to improve “hamstring flexibility” deficits. I think this is definitely more of a motor control issue than a tightness issue.
http://www.functionalmovement.com/en/exercises/single_leg_lowering_two – this is a great follow up for people that hopefully are much closer to a 2 on the FMS or need to maintain the 2 or even progress to a 3.
Open Book – Ribcage: http://www.mytpi.com/exercises#open_book_rib_cage
kneeling hip thrust or kneeling to tall kneeling: http://www.mikereinold.com/2012/01/kneeling-hip-thrust.html. A good exercise for developing the finish of a deadlift or squat
Sidesteps: http://www.trainonline.com/lateral-band-side-steps-exercise. This link doesn’t have a description, but I like the form. I teach this as pushing off the trailing glute medius with focusing on keeping a straight knee and pushing off the heel.
Hip Hinge and Some Progressions: http://www.stack.com/2014/03/26/hip-hinge/