5 Exercises That Fix 95% Of Your Problems

If you are looking for 5 exercises that fix 95% of your problems, then you’ve come to the right place. In this video, I am going to show you 5 different exercises that will help to deal with the common problem areas in the body as well as working on those stiff and achey joints so you can feel loose

if I told you I could give you just five exercises to do that would undo a lot of the common issues a lot of us have aches and pains in our back our shoulders our knees our ankles what would they be well as a physical therapist guys today I put together those five exercises including one bonus that you can do literally anywhere starting today let me take you through them one by one and show you exactly what to do so the first thing we have to do is fix all those knots right those areas of spasm that you get through your upper back or the weakness that comes as a result of that that oftentimes drags our posture down to something that looks like this and the best exercise for doing this you guys know who follow me for any length of time is a face pull the good news is you don’t need to have any elaborate setup with cables and bands to do it all you need is a door frame like this so what I want you to do is position yourself with your feet on the inside of the door here and then your hands up against the door frame but the target is going to be right here on the forearm right below the elbow if I put that part into the door frame and then again increase the surface area that we’re covering against the doorame frame for stability by having my hands open with my feet through the door I can actually comfortably lean back and this is just setting up the beginning position of the face pull and what we’re targeting here are all those midback muscles as I squeeze my forearms back into the door frame to activate and engage all the muscles of the upper back and the posterior Dell and in the Romo right to get those muscles engaged and I don’t want to just rush through this I want to go nice and slow squeeze and when I get into that contracted position I want to hold it for about 3 to 4 seconds because these muscles do need some muscle Endurance on top of the fact that they need strength so don’t rush your way through this and if I want to make this more difficult I could step myself through the door even more so I’m leaning back even more to start and I got more range of motion to go through but the idea is if you want to strengthen that upper back and get rid of those spasms that are there as a result of weakness you’re likely going to be able to fix it really really quickly with a couple sets of this each day exercise number two actually has two variations I didn’t even have to leave the doorway to do this as a matter of fact all I had to do was invest in what I think is the most versatile best bang for your buck piece of equipment you could possibly get and that is a doorway pullup bar off of Amazon or Walmart for 15 bucks now what you’re going to do here is fix a whole host of problems by simply just hanging on the bar see this dead arm hang gives us a lot of benefits number one by lifting my feet up and Performing version number one here I’m activating my core okay so becomes a good core strengthening exercise but more notably it actually gives me good Mobility by having my arms up overhead in this packed shoulder position I get good shoulder flexibility and Mobility I have the ability to get more of that thoracic extension that kind of fed into those muscle AES we were just working on in the first exercise and more than that I’m able to increase my grip strength which we know is a good prognosticator for overall quality of life as you get older right good grip strength is a thing that we want to maintain and if you’re not working on it you’re probably going to lose it so your goal here is to try to hang for at least a minute and then progressively work your way up to as long as you possibly can believe me the longer you can ultimately hang from a bar without having to put your feet down the better your overall health will be now the second thing you can do is shift the focus by allowing our feet to actually be in contact with the ground so rather than making this a real holding exercise instead what you do is you put your toes on the floor you grab onto the bar and then all you’re going to do is just simply drop okay but my toes are still contact with the floor the goal here is to try to create decompression of the spine okay to give you a little bit more room between your lumbar vertebrae to help you with some of that compression or pinching you might feel in your low back or even some of the spasming that you might get in your low back any type of disc issues are going to be feeling a hell of a lot better just by doing 30 seconds of this decompressed holding on the bar and again you’re still getting this good Mobility through your spine so if I were to focus on not just hanging but Act ly pushing myself through at the same time then I get more of that thoracic extension Mobility so this is two exercises done on the same bar but both with an individual Focus that makes you feel really really good and fixes a lot of things that are going wrong right now all right so sticking with the theme of our low back exercise number three is actually going to really help anyone that has low back pain by targeting a muscle that you really never even think about and we’re talking about the glute medius a matter of fact I have a video with over 40 million views that tells you how significant the glute medius is towards contributing to your low back pain but if we can strengthen it then we can actually go a long way towards keeping that back pain away for good so how do we strengthen it with a simple exercise called The Hip drop and all you want to do is position yourself where you can lean into a wall and then stand on the leg opposite the wall okay so in this case here’s my left side my right leg I’m standing on I’m going to let myself get lazy in other words drop the hip out get as lazy as you can in this position to go back towards the wall though there’s one muscle that I’m going to really need to use and that is the glute medius so what I want to do is think about sliding the hip across at the same time that I’m lifting up this other leg so I’m going to slide and lift drop it lazy slide and lift across and if you do this right you will feel a contraction right here in that glute medius that is responsible for relaying a lot of its dysfunction into the low back so that when this is weak the low back tries to do too much and you wind up feeling it because you get a lot of low back pain and spasm you do three four five repetitions here in the right way with a good solid contraction you’re going to feel how weak this is progressively start to strengthen it to the point where you can do two to three sets of 10 repetitions feeling that good squeeze but without feeling any of the cramping that you might be getting in the muscle again progressively try to increase the strength and of course you’re not just doing that side you step onto the other leg again this time dropping that hip out again you can see what it looks like from the back I’m Shifting the the hip across okay just simply moving in this plane straight across my body at the same time lifting up this this leg to get that good solid contraction in here strengthen that muscle up promise you a lot of your low back pain will go away the next one you can do right down here on the floor and we’re sticking with the theme of helping the low back by strengthening the muscles that actually their job is to support it and we’re talking about the glute Max this time so again another glute muscle and even more than that this is an exercise I talked about before having such great benefits it’s called the bridge and reach over okay so what we’re doing is we’re going to teach the glutes t