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 and pain free throughout the day.

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The great part of the exercises that I am going to show you is that they can all be done at home with limited to no equipment at all. As a matter of fact, all you will need is a pull-up bar that you can find at Wal-Mart or Amazon. The rest requires nothing but the setting of your own home.

The first exercise up is a simple doorway face pull. This is one of the best exercises you can do to help reinforce good posture and shoulder health regardless if you have cable machine, resistance band, or a doorway. Strengthening the upper back and rotator cuff will lead to not only good posture, but reduced pain and better shoulder health overall.

Next, we have a dead arm hang done two separate ways. There is an active hang where we engage our core, pack our shoulders, and keep our feet off the ground. The active version of the dead arm hang is meant to work on core strength, shoulder mobility and flexibly, as well as grip strength. These areas will benefit not just your body, but your workouts as well as strengthening these areas will have carryover to the gym and to your daily life.

The other version of the dead arm hang requires your feet to remain in contact with the ground but the major goal here is spinal decompression. By allowing the pelvis to almost separate from the spine, you are creating room between the vertebrae in order to allow more space for discs in the spine. This will help anyone that suffers from back pain, especially after heavy axial loading, to feel some relief.

Speaking of low back pain, the next exercise, done against a wall is one of my favorite exercises to help deal with low back pain. The hip drop specifically targets the glute medius which is the muscle that, when weak, mimics itself as low back pain. If you strengthen the glute medius, you will find some major relief with your low back pain and you will have a new lease on life. My best tip here is to drive your hip up and towards the wall while lifting the opposite knee as high as you can at the same time. This will make sure you are effectively working the glute medius.

Now that we’ve worked the glute medius, we also need to work the glute maximus as dysfunction in the glutes will continue to lead to low back pain since the muscles of the low back will attempt to take over the work that the glutes cannot handle – this is what leads to low back pain as well. Enter the bridge and reach over, a simply exercise that involves a glute bridge and thoracic rotation. So, not only are we strengthening the glutes, but we are mobilizing the thoracic spine and shoulders as well. This will help with any upper back stiffness or knots that may be bothering you.

To strengthen the shoulders, chest and triceps, will still working on getting thoracic extension, we will be performing the dive-bomber pushup. Another added benefit is the hamstring and calf stretch you get from the beginning position of the exercise. With flexion of the shoulders in the top position as well, you are working on mobility inside the shoulder joint too. The key here is to be deliberate with each rep, not just going through the motions, to make sure you are strengthening and mobilizing the proper areas.

As a bonus, I am offering another exercise you can do on the stairs that will help deal with any knee issues that you might have. It’s a simple step up and reverse lunge combination. Simply perform a step up and then when your foot returns to the ground, drop step into a reverse sprinter lunge with the other leg. This will work on stability and strength of the ankles, knees, and hips while also strengthening the quads and the glutes. We know that instability of the ankle or hip can lead to knee pain, which can also be a result of weak glutes. So targeting these areas with one movement is key to make sure that you are moving without pain or instability.

If you start incorporating these 5 exercises, you will fix 95% of your problems, I promise.

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.

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