This Fixes EVERYTHING!

all right today we're going in deep on mobility fixing the nine issues that plague pretty much everybody once you do i guarantee those muscles that are hard to grow will actually grow and yeah there's a lot of videos on this topic but the problem is they suck and their answer to everything is well just passively stretch for a few minutes a day and hopefully with enough luck in a year from now you won't look like you're born with scoliosis we're going to start out by getting some insight into the overall health of your shoulders with 180 degrees test what you're gonna do is lay on your back elbow to the side arm at 90 degrees and you're going to test and see if you can do a full 180 degree rotation while keeping that shoulder pinned to the floor if you have issues going back that means you have trouble with external rotation if you have issues going forward like me it means you have trouble with internal rotation that could be from years of sleeping like an [ __ ] or vigorous masturbation let's first correct the issue of poor external rotation and if you're still not sure if this is you if you've ever gone underneath the squat rack and it felt like your chest and shoulders were tearing in half just to grab the bar this is you so how are we gonna fix this well this is where we're going to need some help but don't worry we're not going to ask anybody else for help we're going to use a band because just like you i hate people and i don't want to hear stories about their dumb life and the band's going to be a big part of pretty much everything we do today allows us to mobilize that joint and reset it in this proper position because yeah you can make progress without it but because the root of the problem still remains it's quickly going to be lost and you're also going to need one of these now most gyms will have a pvc pipe or a stick you can use but if you're somebody that works at home home depot has a shitload of these and those crazy bastards allow you to cut it yourself first you're gonna wrap that band around your shoulder and apply traction resetting the joint from there you're gonna bring that elbow out to the side arm at 90 degrees you're gonna take that off hand wrap that pvc pipe around the back of your arm and grab it with your working side and from there we apply leverage how much so we're going to get into pnf pnf stands for proprioceptive neuromuscular facilitation and i know you're gonna have trouble with that so let's come up with our own acronym i find it best to use one that's based out of fear to help your memory penis nearly flashes it's essentially when you contract a muscle but at the same time you apply greater resistance forcing it into a stretch and because you were contracting it as it was being stretched it's going to turn off some of your body's natural inhibition to stop and protect itself allowing it to get into a deeper stretch and more easily lengthen that muscle a good example of this would be me doing a bicep curl but at the same time i use my opposite hand to apply force and force it out of a curl and the proper way to do this is fight it for five seconds then relax and hold it for another five seconds now some people argue that doing this before you train will decrease force output my rebuttal of that is i don't give a [ __ ] about force output that's not how we train second and most important we're not trying to discover a new range of motion we've never had we're trying to restore what we previously did have so once we get those joints in a proper position and those structural muscles loosened up that body part you're about to hit should be in a better position to generate force so go to hell so to get those overly tight muscles that are causing issues with external rotation to loosen up as quick as possible you're first going to start off by internally rotating your shoulder but the same time you can apply force with that offhand forcing yourself into a nice deep stretch and externally rotating that screwed up shoulder more than you have since you were a 15 year old girl and the key is to slowly fight for five seconds as you go back into external rotation obviously letting that off hand win once you get to a fully stretched position completely relax and hold for another five seconds you're going to do 12 to 15 reps three sets both sides if both shoulders are screwed up and stop masturbating so much and here's the best part this can be done right before whatever body part you're training because unlike passive stretching rear goals to force that muscle to lengthen we're simply resetting those joint capsules and actively working muscles so if anything they'll be more primed to contract but if the idea of doing these right before your workout makes your butthole pucker you can simply follow these up with some stability work and the best way to do that is just ease into whatever movement you're doing with lighter weight now if you're somebody that's having trouble internally rotating those shoulders you're going to feel it on every pressing movement you do but if you're not sure how bad you suck at it go do a dip you're going to notice it's the most demanding in terms of internal rotation and you're going to feel it all in your delts but if you have this issue you're going to feel pretty much every chest exercise in your delt so let's fix now the setup similar to what you did for external you're going to wrap that band around the front of your shoulder apply traction and reset that joint capsule in place and also keep you from collapsing that shoulder in you're going to take that off hand wrap it around your body and reach back with your working side palm out thumbs up and use those little sausagey fingers to try to grab it once you do you apply leverage with your offhand you're actually flexing and trying to force yourself into external rotation but obviously the off hand is going to win forcing you to a deep internal stretch and same as before you're fighting for five seconds and holding a fully stretched position relaxed for another five seconds 12 to 15 reps three sets and don't be surprised if it looks just ridiculous because there's a very short range you should hear people whisper and say oh that poor little guy's stuck now i'm willing to bet your structure issues materialized at the same time your imaginary lats did in seventh grade [Music] pam i'll have that to you in about a month the good news is after you correct them retraining your central nervous system is fast how fast well with the help of the captain in under 60 seconds you can trick your cns to thinking this stupid rubber hand is actually your hand retraining incorrect movement patterns is just as quick well that didn't work the good news is we're done with a pvc pipe now we can definitely use it on some other things but i know if i let you play with it too long you're gonna end up shoving it up your ass now there is actually a worst case scenario you've been working with mobility issues for so long it has caused some of your muscles to work in such a short range of motion that they've actually shortened in length now this predominantly happens in the chest muscle because of tight shoulders and overly stretched lats there's actually less room for that chest to work and over time your body adapts you see your muscle is like a [ __ ] load of legos or lincoln logs for your poor kids this is a very simplistic way to put it but think your muscle fibers stack next to each other and encased in what's called a sarcomere why is this important this is too hot your body's fascinating over time your muscles will adapt whatever range of motion you put them through and the sarcomeres will actually get shorter your muscles will physically get [ __ ] smaller now the people that wear glasses and shirts like that will tell you it takes over 10 to 12 weeks to make that happen but considering you've been walking around carrying imaginary luggage for the last 10 years it's probably already happened to you now this is where fixing those incorrect movement patterns and retraining your central nervous system is critical we're correcting the structural dysfunction with the mobility exercises we're doing today but you must learn how to do these exercises correctly otherwise over time you're just going to revert back to your screwed up self so during the workout after you've done either one or several of these corrective movements it's vital that you take either every exercise through that newfound range of motion or you do partial movements that solely focus on that new range because if you don't use it you [ __ ] the bed but the good news is this is correctable and i've had this issue with my chest and slowly but surely it's gotten better so let's go over exactly how i remove those little hershey kisses from my bed again the setup's the same traction to shoulder hand behind your back thumb up and it's going to be that same pnf style so first flex your chest and to force it back into a stretch you're actually going to work against it twist your body and force your shoulder to open up and again this is perfectly safe to do right before you work out your chest actually this is the closest you'll get to a movement that just flexes your chest and like before you're trying to fight it for five seconds but this is such a short range it might take three you hold that stretch for five 12 to 15 reps three sets next let's have a look at your shoulder press not to judge your shoulders at this point if you can't fix them with what i showed you you're a lost cause we're gonna assess your thoracic spine go do a barbell press if you notice your head jolts forward it's either because you train that into your central nervous system by chugging so many wieners or you have tightness in the muscles that support your thoracic spine your traps rhomboids erector spinae super spinach the key to fixing this is you need to find something dense to roll out on this thing even sounds heavy god all this and all you have to do to make progress with this issue is pinpoint where the tightness is in your thoracic spine interlock your fingers and flex and extend over top of it and if you don't want to pay an ungodly amount of money for a foam roller from hell you can do the same exact thing by putting a barbell on a squat rack flexing and extending over top of it but make sure you drive those hips up as you flex forward and drop those hips as you extend back that'll give you the most amount of movement in that thoracic spine oh no my lower back now with this i found the problem usually stems from the fact that most people avoid training their lower back altogether and slowly it gets weaker and tighter over time and eventually they become one of those [ __ ] that wears their lifting belt to the grocery store so the road to recovery to fix this problem is to integrate exercises that specifically target those muscles my favorite being the reverse hyperextension but with that being said it doesn't mean you can't immediately get relief and reset everything by using a band simply line your back put that band high on your leg to traction your hip and do that classic back stretch we all did in pe class and you will instantly feel seven percent better most people's legs are so dysfunctional and it's such a rarity to see somebody go down in a perfectly deep squat that your first thought is i should tell them they're doing a good job and the reason that everyone looks like they're squatting with force gum leg braces on is because it's actually one of the most complex multi-joint movements and so many things can go wrong contrary to popular belief the way to fix an issue isn't by doing random movements to loosen up or you lay on the floor and try to donkey punch yourself in the back of the head it's by finding the position that directly mimics where the problem presents itself and then attack it and for glutes it's always at the bottom of a deep squat so we're going to get a bench go into a deep lunge and add traction to that hip from behind but make sure that thing is securely fastened otherwise your butthole will grow by three sizes that day the reason this is the best way to unplug your hips and start to recruit your glutes before you work out is because if you've ever squatted down and felt a horrible pinch somewhere around your hip flexor and your id to fix it was just continue to squat down you've noticed it only gets worse with time and that's because you have to actually reset your hip joint and the way you're going to do this one is again like you're doing reps you're hunting for restrictions so go down into a deep lunge hold it for five seconds back out do it again until it releases and then keep hunting you're doing five minutes on each side and then go crack some walnuts another reason that 99 of squats look like garbage is because their knees are trying to swordfight with each other kind of like you used to do with your good old elementary school bathroom buddy the problem is they're adductors they suck when they drive up from a squat their knees collapse in but the good news is it's a quick fix all you need to do is squat down and put your back against the wall and then we're going to pnf this [ __ ] by putting an elbow under each medialis and then contracting those adductors but the same time we're going to force them into a stretch by putting our hands together and driving them down fight for five relax at the bottom for five 12 reps three sets and if you make eye contact with anybody they'll probably walk into traffic later that day another area that causes issues that's a little bit harder to diagnose when you're watching someone's dildo legs as they squat are the hamstrings but put them in a stiff leg deadlift and right away you'll notice either they don't move at all or they're gaining all of their flexibility from their lower back from years of trying to blow themselves the quick fix is to lengthen that hamstring all the way up where it originates by traction the hip from behind with the band and this will also help you release any additional dysfunction you have in that hip same thing as before five five twelve three lastly we're gonna fix your ankles the predominant reason that most people squat looks like they rode their bike off a cliff as a kid broke their legs got amnesia and their parents never told them because it was caused by their neglect and this corrects everything from achilles to calf tightness to the actual ankle joint itself wrap the band around the top of your foot to help reset normal function in the ankle joint and with your foot on the plate you're gonna drive your knee forward and out it's really important you drive it out because again we're trying to mimic what we want to happen in a deep squat five five twelve three holy hell that was a lot of information but trust me even if you just do one of those it's going to do a lot more for you than sitting there passively stretching your hand wallet for 10 minutes if you want to grow programs are linked below all only 20 bucks

Channel: Ryan Humiston

Views: 4,005,705

Keywords: mobility training, full body mobility, 5 min stretch, daily stretch routine, mobility exercises stretching, flexibility routine, mobility routines, stretching routines, daily stretch, mobility workout, mobility stretches, stretching exercises, builtwithscience, jeremyethier, perfect posture routine, 10 minute mobility routine, best posture routine, how to fix posture, how to fix bad posture, daily stretches, ryan humiston

Id: WWEYP0CFmRQ

Length: 11min 52sec (712 seconds)

Published: Sun Jul 10 2022