This Fixes EVERYTHING!
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- Опубликовано: 9 июл 2022
- Ready to go over the 9 mobility exercises that will fix every issue you have?!
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1. SHOULDER - EXTERNAL ROTATION
First apply traction to the joint to set it in the proper position, from there put your elbow out to the side arm at 90 degrees, you're going to grab the stick and with the opposite you're going to apply leverage. We are going to actively internally rotate that shoulder and at the same time apply more pressure from the off hand forcing your shoulder into a deep stretch. And the key is to slowly fight (letting the muscle lose) for 5 seconds, once then hold the bottom of the stretch which is often a recovered range of motion for another 5 seconds. Do 12-15 reps for 3 to 4 sets and obviously on both sides if they are both screwed up.
2. SHOULDER - INTERAL ROTATION
To fix this We’re going to use the band like before to reset the joint in the proper position by wrapping it around the front of your shoulder and do the exact opposite stretch by gripping the pvc behind your back, across your body and grab with your opposite hand. Apply leverage by pulling and just like before treating it like an exercise. 5-6 seconds, 12-15 reps, 3-4 sets.
3. CHEST
Grab your band and getting in the position as if you are working to fix poor internal rotation because this will also help with that. Hand behind your back and you’re going to contract your chest by actively internally rotating your shoulder then relaxing and letting the band take your chest to the fullest stretch it’s capable of. Again the reason this is perfectly safe to do is prior to your workout is that it’s less like a passive stretch and more like an exercise and you’re going to treat it that way, doing several sets of 15 - 20 reps on each side if needed with extended holds at the fully stretched position for 3 sets.
4. THORACIC
Grab a DENSE foam roller or put a barbell in squat rack then pinpoint exactly where your issue is then flex and extend over top of it forcing it to release.
5. LOWER BACK
I’ve found that most peoples problem is that they avoid training it all together and over time it just gets weaker and tighter. So the key is to slowly integrate exercises that specifically target those muscles the best one being a reverse hyperextension but that doesn’t mean you can’t immediately get relief and reset everything with a band.. Just adding a band that puts a little traction on your hip as you do the classic back stretch that we all did in PE class for at least 2 minutes on each side will instantly give you relief.
6. GLUTES / HIPS
We’re going to use a bench or box and get into a deep lunge and add traction from the band both from the side and the rear. You're hunting for restrictions by going into a deep lunge on slightly different angles, when you find one sit in it for five to 10 seconds, back out and do it again until you feel it release and then keep hunting. 5 minutes on each side.
7. ADDUCTORS / KNEES
Back against the wall, Place your elbows right under your medialis and engage your adductors and then apply force from your elbows by pressing your hands together and down.. Maintining the contraction from your adductors but still allowing your elbows to win. Again 5 second fight and then a five second hold at the bottom, 12-15 reps, 3 sets and make eye contact with no one.
8. HAMSTRINGS / HIPS
Simply place the band high on your hip, bend forward with you banded leg bend, straighten it with a 5 second hold at the fully stretched position.
9. CALF / ANKLE
You’re going to wrap a band around the top of your foot putting traction on the ankle restoring normal function to the joint and then with your foot on a plate you’re going to actively drive your knee forward and out to the side. 5 second hold, 12 reps, 3 sets each side.
#mobility #stretching #posture
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I have a torn rotator cuff and separated shoulder. For 20 years I limited myself exactly as my physical therapist told me and always had pain and issues. Within a month of going directly against what I was told and doing the prohibited shoulder movements/exercises while working around the pain (but not through), the issues went away. So seriously, try what he's showing in the video, it's eye opening and may terrify you at how WRONG so-called experts can be.
How does your separated shoulder feel like? I may have the same.
Was your pt built like a bag of milk?
experts are 100% wrong if it has anything to do with diet, exercise, health, etc... conventional wisdom is total crap.
I had kidney stones for years while following the doctor prescribed diet - literally stopped and started doing the exact opposite and they're basically gone. Eat tons of protein, drink coffee, eat chocolate every now and then - all of which were basically banned on the normal kidney stone diet.
One hack of a masturbation session it must have been to tore off the rotator cuff
You can also look at supplementing Nattokinase & Serrapeptase to dissolve any scar tissue caused by your injury.
Even if you don’t go to the gym, or have issues, the commentary is just pure gold. Great content , thank you
Seriously. I'm not even sure why I clicked on this. I'm literally diagnosed with hyper-mobility syndrome and this is the first video from this channel I've seen. Absolutely hilarious and worth watching, though.
0:21 Shoulder Test
0:44 External Rotation
1:40 PNF
2:44 External Rotation (Continues)
3:40 Internal Rotation
4:41 Retraining your Nervous System
5:26 Worst Case Scenario (Muscle Shrinking)
6:45 Shrinked Pecs
7:20 Toracic Spine
8:23 Lower Back
9:00 Glutes
10:15 Knees
10:47 Hamstrings
11:13 Ankles
Thanks! Small typo: anckles
MVP
Torn meniscus and knee arthritis. Ain't gonna happen, bro
You dropped this, sire 👑
As a Sports Therapist who cares deeply about human mobility (and often lack of, through years of poor/misinformed training or general inactivity), I appreciate seeing this sort of quality, educational content from a man who, on the face of it, presents himself as a characature of himself. Strength in mobility is key to longevity for all of us....keep up that good work Ryan!
And he doesn’t charge 300 an hour like you!
@Jnigo he also doesn't offer the personalized advice that may be necessary, young buddy. But you're that guy that thinks everybody watches 1 RUclips video and solves years of mobility issues.. lmao
@@PaperGrape I’m not young im 21 and sports “therapists” are guys who rip you off. They all charge 300 dollar “consultation” fees and stretch out the sessions over weeks to make u pay the maximum.
"I’m not young im 21" I nearly died laughing
@@richardgignac8642hahahaha, he's still a baby.
If Andrew Huberman went to trade school instead of college
😂😂😂❤️ please stop it
Oddly accurate.
😂😂😂😂
Accurate af
This comment is criminally underrated
These videos are put together so well that I just spent 12 minutes watching this, and I don’t even have shoulder rotation issues.
that's a waste of time
@@Cenot4ph ahahahhaha
Funny!!
This guy is so funny so did I.
😂😂😂😂🤦🏿♂️
My both shoulders were wrecked during my years of work in construction. By following your workouts I've stretched my shoulders enough to be able to hold on to a BB on my back. Not without pain, but with practice it gets easier. Instinctively I was doing the right stretches, but now I have instructions and correct form to follow. Never thought about using the resistance band in addition to broomstick, and I'm going to try it today. Anything to get my pre-teen flexibility back. Strangely enough, it seems to be within my reach. It not only makes the workouts better; it helps in everyday life. Thanks, Ryan. You're a treasure.
I tried the first stretch with the shoulder and was really wowed by how stiff I was in regards to external rotation. I'm broke as hell right now but I made it work using a belt and a broom. I'm really excited to be adding it to my stretching routine.
“Because I hate people and don’t want to hear about their dumb life.” CLASSIC and well said.
That's when I hit the thumbs up button under the video 😅
Sarcasm at its best! 🍻
Ryan, I haven't yet been diagnosed with an issue, however I've done something where my shoulder hurt so bad I couldn't shoulder press 15lbs. Also had pain in my elbow. After seeing this video and utilizing the exercise my pain is 99% gone and I'm starting to lift more with my shoulder.
Thanks man.
Im glad that u incorporated so much pnf and banded joint mobilizations to educate ppl. Most ppl think it’s goofy when it’s the most effective treatments I have received from Physical therapy!
Ryan you really know how to keep these apes engaged to your videos. Thanks for the quality content and providing solutions to my chronic shoulder, scapular, and back pain.
I’m not a lifter but as someone who recently turned 40 and wants to maintain some sort of healthy mobility into the latter years of my life, this video is quite informative. I have terrible internal shoulder rotation so I look forward to trying this approach to correct it.
I've been dealing with rotator cuff/shoulder impingement/something funky/pain for almost a year. Went to PT a couple times in the spring and started doing some of the movements they recommended. It helped some, but still had pain and lack of mobility on a lot of movements.
I found this video a couple months ago and have done the shoulder movements once or twice a week since and today, for the first time in a year, I could get into an overhead squat position with no pain.
Thanks for posting this. I know you're not the originator of these movements, but posting them and presenting them in the way you do has been super helpful.
Notes for me: 4:00 Shldr Int Rot
7:00 Chest
8:57 Lower back
10:00 Hip
11:00 Hamms
This is one of the best videos he has put out. It seems like everybody has shoulder problems!
Man this video was amazing, I feel like your retention metrics must be crazy... super entertaining as well as informative. Thanks!
Insane. Touched my toes for the first time ever after doing the ankle mobility on a slant board. Literal cannot believe how effective this was after years of static calf stretching.
It's the positive vibes that makes this instruction so effective.
45 seconds in and i already can tell this gonna be good 😆
Haha, i liked and subscribed at 0:44
7:32😂
45 seconds like my quarter mile time
was about 1:48 in for me ;)
@@pgoodyexactly the same, have never subscribed to a RUclips channel so quickly.
No fitness influencer, I mean no fitness influencer gets me laughing like this man.
This guy truly keeps it real!
I don't even work out. I watched this, because this dude is funny as sh$t, he can probably beat you up and make you laugh at the same time..
Well if that's what you are looking for, try looking up comedy. It will blow your mind!
@@jasonswan3320 🤣🤣🤣🤣
@@erich8496 I strongly suggest starting some form of regular physical activity. The benefits outway the risks and you don't really need a gym membership.
Dude, thank you for this, massive difference in shoulder mobility especially in the left side (side that I sleep on. Now I can actually fix myself. Painful but the mobility is getting better!
Can't wait to start incorporating these Ryan. I don't think there is a single one that I should not be doing. As Always, thank you for everything you do! As a side note, I ran into Ryan in August of 2022, at a big box mart. I was out of town on vacation and had no idea what city Ryan lived in. I just knew as soon as I walked past him (yea, he looks exactly like in his videos), it had to be that funny AF guy on RUclips, that puts so much good info on RUclips. Fast forward to June 2023, and can you believe, day 1 of my vacation, literally an hour after I put my luggage away, I saw Ryan at a health food store. He listened to me ramble on about trying to move out west and getting my A$$ kicked by the market. As I was talking with Ryan, a teenager recognized him and was thanking him as well for all of the advice/help he freely posts online. Just want to give another shout out to both Ryan and his wife, two really nice down to earth people.
Instant subscription. Informative and delivered in an entertaining way.
Ryan is funny and entertaining but, this video is useless.
Dito
Anyone who works in Physical Therapy can tell you, this guy knows his shit. Explained multiple classes worth of stuff within a few minutes. You don't know the small things on how it works, but he does tell you HOW to do it and the big picture why it works. Really impressed tbh
I want to send this to my old Anatomy/Ortho professor, except he's old and would say it's too vulgar while I'm laughing my ass off lol
@@kevinsj99and in such a way a dummy like me can understand it.
This was one of the best videos I've ever seen. I was really surprised to see Ryan do some mobility exercise that I do because over time I found they just worked for me.. I get the sense that the information in this video gained me years of trial and error experience in a matter of minutes
I'm an instant fan after just watching the first 3 minutes of this video 😄
Same 😆
"Because, just like you, I hate people and don't want to hear stories about their dumb lives".....Insta fan!😂
me too!!! is like ... , like it, dont like it, fk you either way, don't even know you, don't want to, work , get fat , whatever. Man after my own heart !!
Same here😂
Really informative and also very light and comical delivery based on your mass and definition you are well educated in biomechanics, Muscle / ligament/ tendon interaction. I realized by watching this that I tend to overcompensate from previous sports related injuries, I think I funded my Orthopaedic’s kids college education. Thank you explaining in detail that maintaining form and basic movements are the key to trading smart!
I love this guy. Teaching with humor. I learn so much. Keep it up Ryan!
This video is fantastic. Hilarious and very effective. I do massage therapy and after several years, I had almost given up on doing stretches on clients, because it takes so much time and gets minimal results. About two years ago I started using PNF style stretches on my clients, and I have been able to unfreeze shoulders reset hip and shoulder posture, and almost completely eliminate peoples chronic aches and pains by giving them their range of motion back and getting their body balanced again. I have adapted my own full body stretching to use the same technique on my self, pushing against the floor on the wall, but I really like your use of the resistance band, what used to take me 30 to 40 minutes I can accomplish in 15 to 20 minutes now. And actually with better results. PNF is life changing. People have said to me, I have a new lease on life, or that hasn’t moved like that in years, or I feel like I’m in a completely different body. The difference is visually obvious. Another helpful thing is to look at yourself in the mirror, start with eyes closed and stand naturally, then open and look at which shoulder is low/forward look at which hip is lower or higher and more forward, this will give you insight into what your problems are from the start. You can use this PNF style, stretching to even out those imbalances and it will make the body move again like it’s supposed to. Thanks for the laughs!
An educational fitness video with comedy. What more can you ask for?! I Love this channel keep up the good work Ryan.
Ten years of YouTubing and not finding as good fixes as this one video!!! Thank you sooo much I owe u
This guy needs a show. No BS to the point, good info and funny.
this was the most comprehensive no bullshit good advice video ive seen and i did tkd for 17 years and thought i knew alot ( not everything ) about stretching
just discovered Ryan , what a breath of fresh air great videos that actually work and love the fact he doesn’t take himself to seriously. keep em coming Bro.
reckon this is sooo gold! simple as that! not only informative, adding in laugh out loud and complete stitches to then get on this mobility work is spot on! best insight on YT for your body health !!!
Like your no bullshit style. I'm 62 and have tightened up over the years. Going back to the gym I've noticed my shoulder range of motion diminishing. Will definitely try your suggestions.
Thanks
Love this dude. His hilarious, serious, and dead to the point.
Dude! Thank you! Those shoulder stretches changed my life. Just PRd my snatch because the pain was gone!
As a former personal trainer and athlete. I have to give massive props to you man. This one of the best fitness video, whatever you wanna call it. lol Truly great, keep it up!!!!
This instantly changed my shoulders - thank you! I also like to lacross ball my thoracic, lat, etc. would be interested to know your thoughts on that. Trying the squats today.
This helped me tremendously to reduce pain and increase mobility. Thank you 🙏🏽
Hands down the best fitness influencer around. The fact the man has my kind of sense of humor is just an added benefit.
I bought your PPL program a little over a week ago; I've always been a fan of PPl programs. Looking at the first sheet, there's no way I could finish it at my age of 50 years old. However, I am doing the 60 minute version (I take a little longer) you included, which is f*ckin great. I just finished week 1 and now heading to week 2. I gotta say, I never did any high volume workouts and honestly didn't know if I could keep up. But I have been able too so far and it feels great to be able to accomplish this being fasted at my age. The inclusion of videos is great too. Just wanted to thank you for taking me to a place I thought I was incapable of at 50 years young. After this, I will buy the 30 day program and see how that is. Thanks Ryan! ...and by the way, Im seeing results pretty quick.
It just gets better with each video! Thank you.
Definitely going to start doing these on my rest days. I definitely have some mobility issues with almost every muscle group because I was a coach potato for such a long time. These are going to help with my training big time
Same here bro 💪go get it
Today I was feeling low energy so I went to the gym and did all of these. I feel refreshed as hell thanks for this content!
Awesome, thanks for being sweaty, honest and authentic.
This is an incredible video, good sense of humour, well presented, cool, calm & precise info that's easily digestible as well as informative of the WHY.
You got a new sub, and you deserve so many more subscribers. Keep up the great work!
Thank you for another wonderful bit of information. You're honestly the best fitness channel on RUclips BAR none!
I've never paid for a comment but I absolutely felt compelled to... My brotha... You have changed my life.. literally saved me hours of sitting on a massage rolling chair ... Thank you
I like doing both PNF along with standard static stretches in troubled areas. Everyone hates on static stretches but I find it has its place like all types of stretches.
Everything has its place. Ignore the fashions of fitness. Research, experiment and do what makes you feel better.
Just when I'm about to book an appointment with a physical therapist, in come Ryan with the goods. Thanks man!
This is some of the best advice I’ve ever heard
Thank you
I just went into my home gym and did just the shoulder stuff. Holy shit. The improvement on the test was immediate. Thank you for this.
Your content just keeps getting better Ryan, keep it up bra
Dude you are funny and informative, I've seen your thumb nails and thought you would be just another ' bro ' but you have humor and knowledge at high levels.
ROFL. I read your post and went back trying to get a look at his thumbnails thinking he had some weird nail polish or had them long or something. Took me a while to realise you meant his video thumb nails. DOH. And I have been in I.T. for 40 years - you think I would have been on that immediately. :)
Love the humor. Makes working on yourself more fun when you're listening to this guy.
Only recently came across your videos. You are the truth my brother.. thank you for your time!
I'm so glad I found you man. Been training for a long time. It's nice to see someone on here that cuts through all of the bro bullshit. Keep it up. Your routines are killing me. I haven't been sore like this in a long time. You suck. Old man out.
Congrats Ryan! Yours are the best videos from the whole RUclips!❤
This video has absolutely no business being as entertaining as it is. The fact that it is equally informative almost fixed my PNF (not the shoulder kind).
Honestly the humor helps me memorize and understand it all better, thank you 🙏🏼
I watch every video Ryan puts out. 1/2 because he's the best out there and the other 1/2 is because its so entertaining!
His punchlines come out of straight up nowhere. Good stuff.
On my off days I started doing Yoga/Mobility work and it really improved my posture and flexibility a lot.
Well who would have thought that might happen? You should tell everybody this secret! I also find that swimming helps me move better underwater lol. Jokes aside, you are correct, every 8 weeks or so when I shake my program up, I have a week off from weights and just do stretches, mobility work, light band work, cardio and see a chiropractor. I don't do yoga per say, but there are a lot of yoga poses that are included in my stretching and mobility program. Also one that's overlooked too is tai chi. I used to do that a bit and that was great for mobility.
Hot Yoga saved my life, for reals. So grateful I was turned on to it.
You are hilarious!! Thank you so much for the edutainment!! 💕
Love this guy's delivery. Informative and funny. 👌🏾
As always, excellent content. Best fitness videos on the internet hands down.
Thanks Ryan
I’m sorry but… in fact I make no apology. This video is absolutely amazing. I hardly comment on RUclips videos but this one by far deserved it. You really debunked most of my gym pain and clearly explained how to help aid it. Thanks a bunch. Your videos have somehow kept getting better over the years. You’re amazing and the effort you put into making these vids is clear to see. The cutaway clips like you with the belt in the store testifies of this😂👏
Keep going and helping ppl dude!
This is actually really serious stuff healing and regaining functional movement wether it’s from injury or repetitive unconscious movements and I love that he adds easy and funny as f ways of explanations
Thanks a million for ur help and wisdom
Much needed content, very useful. I recently started working out with a great weights program, but the misalignment of my joints makes some of the exercises difficult. More importantly, I would like to stay away from injuries. Thank you for making this!! Good humor and again, thank you so much for your honesty/originality 👍🏻
God bless
Man this is THE most necessary video for me. Thank you sir!
I tried a "yoga for desk workers" routine this weekend and during multiple poses could not stop laughing out of pure disbelief at how inflexible I was. I was so far removed from some of the positions she was taking it seemed like they were from another species.
I showed my wife (who is a relative beginner at yoga herself), and she had no problem getting at least close to what the instructor did. Haha
Looking forward to trying some of these stretches. I've used some of your other mobility videos recently (the replacement for face pulls specifically) and have noticed some improvement.
Sir, this video is unbelievable.. I have slowly been getting more and more into this, and I can tell you from personal experience.. this is WAY CHEAPER than a chiropractor, physical therapist, massage therapist, etc. etc. THANK YOU SO MUCH.. I am fixing problems that have plagued me my whole life. and now that I am starting to understand it.. its becoming second nature.. If I feel a problem, I grab my bands and PNF the SH1T out of myself..
This was the most IN-DEPTH AND SHORTEST Amazing videos I ever seen!! When it comes too working and great information, and I seen many!!
Plus dude is funny as hell. I’ll be checking back into this channel for sure💯💪🏽❤️
I feel so lucky to have great shoulders and knees and still competing at 50. The stick is one of the best tools at the gym and so many people over look it between sets, etc. Shoulder dislocators ftw! Also the green strap ("Stretch Out strap") with no stretch is fantastic aside from bands.
Instantly, this has become one of the most important fitness/health related videos on the internets.
Great information! Thanks Ryan!
There's more than one internet?
This is awesome info man thanks, I am a rugby player who is getting back into it after 4 years of injuries on and off. This will help me a ton 🔥✅
I have a really short attention span, I get bored easily - but no bs I can watch your videos all the way through and enjoy it.
This is god sent .. i have the exact same problem external rotation …thanks Ryan 🙏🏼
Thanks for everything Ryan. I learned so much from your 3 programs and videos. Just wondering if you could do something on breathing techniques? I think that would help would some of the 20 and 30 rep sets we've all been adding to our workouts.
the BLUNTNESS of the video along with being very Infrmative is PERFECT!!
Don’t think I’ve ever learned and laughed like this. What a legend. Thanks mate!
Gave that chest stretch a shot then had the best bench I've done in years (225 for 9 reps).
I'mma have to do some of these at home but I'll definitely try to work it in.
fantastic video. Been struggling with external rotation for years now. Gonna try the first exercise you recommended.
Love this guy's attitude and presentation, he earned a subscribe!
This was the most IN-DEPTH AND SHORTEST Amazing videos I ever seen!! When it comes too working and great information, and I seen many!!
Plus dude is funny as hell. I’ll be checking back into this channel for sure️
Great informative video! I added it to my favorites list just as fast as I did to a video on “how not to tell people they suck, to their face!” Thanks Dad. Your the best!🤙🏼
I love this kind of stuff. Thanks for the content.
Yoda incarnated as a skillful and hilarious physical therapist .
Great work and teaching.
Much gratitude Ryan
This man the funniest and most intelligent influencer I mean no one I have ever seen told me exactly why my rotator cuff would not go back to normal and I do this movement and I can actually bench heavy again appreciate this guy a lot 💪🏼
Excellent, informative, and educational video!
Thank you so much for this information on proper mobility.
Ryan H. fitness awesomeness!
Lol😂 this was gold! Subscribed! Definitely trying these out in the gym! 💪🏾
Just did the same. Thank fu#@ for the you tube algorithm.
Really like your commentary Ryan lmmfao every time I watch your vids. And your knowledge is on point.
I just completed your 30 day garage workout program. I plan on doing it for the next 2 months to see how this works for 90 days. I'm not quite there on all the volume yet, but my endurance has grown significantly since week one. I'm definitely more tone after these, which is a good feeling, but my main goal with these workouts is to lower my glucose levels. I'm a diabetic and keeping sugar levels low is very important. Your workouts hit that target for me. I love lifting weights anyway but found the standard 3 set / 10 rep model boring and never really drained my blood sugars like your workouts do. If I gain some muscle during these workouts great but that is not my ultimate goal. I'm in my 50's now and my ultimate goal is to live into my 90's and still be able to exercise, live on my own, and interact meaningfully with my loved ones. Thanks for putting these out there and inspiring me to keep going. Also enjoy your comments and comedic approach.
I needed this! Appreciate the tips!
You got a new subscriber man, you know what you’re talking about and you’re hilarious. Good shit!
this is the first video i see of you man and immidiatly lovin you man. you are hilarious. good job
Just discovered this man...Immediate subscribe, he gets to the point and funny, sold..
I found doing mobility work whenever you have 5 mins improves muscle function drastically. I can do things I never thought I could do and I have a better mind muscle connection
Oh right, this awesome. I'm a physiotherapist, some of my patients are struggling with the shoulder position, tight shoulder and resulting pain and I've had hard time to find good way for them to work on it at home. I'm gonna try it and it seems like it might be a gamechanger.