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9 mobility exercises. This Fixes EVERYTHING!

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Rating: 4.5; Vote: 2

Ready to go over the 9 mobility exercises that will fix every issue you have! 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.
Date: 2022-07-10

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Comments and reviews: 10

Rod
In week one of the garage workout. I'm in good shape but I can't do all consecutive days as doms are incredibly brutal. After those giant sets for arm day my biceps were smoked for 3 days. Felt like someone smashed them with a hammer.
Had to take a day off.
Did the back workout yesterday and lats and triceps are destroyed so taking another day off before the chest day which is next on the program.
I'm starting to question if this program is too much for a dude who's 50.
Diet, warm ups, sleep, hydration all on point but recovery is still a little slow. Never had such intense doms for 3 days straight.
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Gomer501
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.
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Tom
Best easy answer? Hang.
Pull up bar. Hang on full weight. for 20 seconds. Breath and concentrate on your other shoulder. STOP.
Repeat and move head forward and back and whilst still hanging and with head forward. think traps. 20 seconds.
Repeat 1-10 times everyday.
I got fixed in a month.
Concentrate and love feeling what every muscle is actually there for.
Ryan IS THE DOGS BOLLOCKS!
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Marcinko
RyanHumingston - Very helpful my guy. I recently developed Tennis Elbow; not from jerking off, but what I believe was improper curling. Can you do a video down the road with the condition and your thoughts/proper treatment/exercises to help correct and strengthen the area?
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Itzik
My ankles dont flex enough to get into a deep back squat like that, its like the bones are limiting my mobility, i can do a deep front squat as the front weight helps me not fall on my ass, back squat bellow parallel too, but not completely sit.
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Arun
I am 100% sure I won't do any of this but I love watching your videos. You are funny! And yes, all of the shitty references, apply to me! No, I haven't bought any of your programs either so yeah, there is that! But brilliant stuff!
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zhogan_711
If you notice your head jolts forward you could have trained that into your central nervous system by chugging so many wieners, or you have tightness in the muscles that support your thoracic spine
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Jacob
I had surgery on my shoulder for a bonnie Bankart fracture had a little pin and screw to hold it in place but now my non surgical side is being a cunt thanks for the videos fart knocker
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Modsquad31
Let s be real everyone has a torn labrum, whether your 3 or 99 age is just a number we all got it, functional rotation with bands bravo dude you got me i only hope you get others.
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Zeshan
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
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