5 Bodyweight Exercises That Fix 95% of Your Problems
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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 and pain free throughout the day.
The first exercise up a pushup variation done to target very specific problem areas. If you have bad posture, rounded, tight, achey shoulders and low back problems, this hand-release superman pushup will address those areas immediately. By extending the arms straight out in front, you are promoting overhead shoulder biomechanics and thoracic extension. When it comes to bad posture, we often have trouble getting our arms overhead, especially due to rounding of the thoracic spine. If we can get thoracic extension, we can promote good posture. It's important to note that we often neglect the muscles on the backside of our body, which leads to weakness which then leads to poor posture and biomechanics.
When it comes to addressing the lower back, we often have a weakness in the lumbar spine area. We focus most of our efforts on building size and strength of the lats, but the muscles of the lower back, when weak, can become painful. By lifting our legs off the ground in this superman pushup, we are directly strengthening the muscles of the low back.
The second exercise that will fix 95% of your body's problems is a combination between one of my favorite mobility exercises and one of my favorite ab exercises. The bridge and reach over will again promote thoracic mobility, helping to alleviate some of the postural problems you may have. On top of that, though, this part of the combo will also help to strengthen the glutes. Weak glutes often contributes to dysfunction like anterior pelvic tilt and low back pain. Therefore, if we can strengthen the glutes while working on the posture of our upper body, we will be setting ourselves up for postural success and a life without chronic pain.
The second half of this combo features the heels to the heaven exercise or swiper. Swiping your hands underneath your low back while you perform this exercise will give immediate feedback that you are doing the movement correctly. If you can't swipe your hands underneath, you are not getting your pelvis off the ground. This means that you are likely using your hip flexors instead of your lower abs to initiate the movement.
The third exercise that you should be doing in an effort to fix 95% of your problems is another combination that mashes up a bodyweight squat and static reverse creeping lunge. Here we will again address thoracic extension as you will need to stay as upright as possible during the entire movement. This can be reinforced by folding your hands and holding them against your sternum - your knuckles should be facing the ceiling at all times. Squat down and pause, from here, step back one leg into a reverse lunge, return and step back the other leg.
This combo is extremely effective at targeting hip stability because of the unilateral nature of the lunge portion of the exercise. Stronger hips will lead to better balance as well as preventing back pain. Most sources of low back pain don't come from your back directly, but weakness in the muscles of the hips like the glute medius.
The next exercise is a home variation on one of my favorite exercises that I find to be extremely beneficial when it comes to training the upper body and correcting any deficiencies we may have. The doorway facepull. Simply press against the door frame with the back of your hands and pull your upper body forward until you feel the muscles in your upper back and rear delts engaging.
This exercise will strengthen the muscles of the upper back that often get neglected, along with the rear delts and the rotator cuff (thanks to the external rotation present within the exercises form itself). This might be one of the most effective exercises for correcting posture and promoting shoulder health and there is a reason that I continue to program the gym and home version of this exercise whenever I can.
Be sure to watch the video to the very end to see the final exercise that will help fix 95% of your problems.
If you are looking for a complete workout routine and meal plan to compliment your flexibility and mobility routine, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.
For more home stretching routines and the best stretches for your hips, back and shoulders be sure to subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published. Receive SMS online on sms24.me
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