3 Exercises That Fix 90% of Problems
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- čas přidán 23. 07. 2024
- 🧑💻 Full show notes, blog post, and more can be found here: zaccupples.com/3-exercises-th...
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😱 And Why you’re so darn stiff 😱
Ever wake up feeling like a stiff robot (not the cool dancing kind)? Or deal with aches and pains impacting life?
Know what’s frustrating? If it’s not pain from trauma or serious pathology, rarely do we know what causes pain.
What do we do then? If we don’t know, it’s hard to figure out how to improve our movement and comfort.
But I got your back (even if it’s not low back pain).
I’m about to reveal one culprit responsible for 90% of the pain and movement issues seen out there. You won’t just get the cause either, but the solution.
If you’re ready to learn what to do, check out the video
⏰ TIMESTAMPS ⏰
00:00 - Intro
00:34 - Why do we become stiff and tight?
03:51 - Project detensification
08:36 - These areas are SUPER limited
12:32 - The most difficult part of the process
📸 PHOTO & VIDEO CREDITS 📸
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Thank you so much for your help with my back problems. Your expertise and guidance have been invaluable in managing my pain and improving my overall well-being. I truly appreciate your dedication and support throughout this journey. My back feel much better after watching your video thank you...
So awesome to hear!!!! Happy it helped
You are so real
Exercise 1 - 7:19, Exercise 2 - 11:06. Exercise 3 - 13:30
Thank you for this!
Tq
@@CarpeDiem13xhearing zac talks is different than hearing a guy talks
@@user-fy9rv2vj4yI tried your advice but no… it’s still cheap when ppl esp in the sports field repeat the same crap over and over in a video
@@CarpeDiem13x It's a 14 minute video and it's FREE, yet you still complain...Not like you pay for it... It's not like these 2 hour videos on nutrition and the special secret nutrient is selenium and it takes an hour and a half to hear it.
Thank you, Johnny Sins, for helping me alleviate my knee pain, I knew you were a real doctor after all
I’ll be over to deliver pizzas shortly
Bless you for saying what we were all thinking.
You are the only practitioner who is able to explain it in such a simplified yet memorable way. I have looked into this for so long and you are the only one who can help me understand it in a way that I can easily visualize what is happening in my body and implement the exercises in my daily life. Thank you!
So true.. I’ve been feeling like crap for years and stretching has been a huge relief. Specifically range of motion work on the ankles, knees, shoulders and hips. Feeling 20 years younger now.
Glad to hear!!!
If your under too much stress, and kind of force yourself to exercise, YOU CAN GET HURT too. Years ago had freeze a gym membership becaus😮e I was under too much stress to exercise. I remember all I could do was sit there. Couldn't move.
No Comparison to what's going on now though.. injuries, agony and added tension and Abuse. Not to mention lack of resources..
This really makes sense for me. Holding tension going through stress has been a pattern. I knew it was hurting me but this helps to understand some of what's going on. Ty. We need more videos from you. Great, helpful information.
Thank you so much for the kind words. Glad you found this helpful. Look forward to hearing about you getting the skill to let go!
I am a 75 year old, senior fitness instructor. I am in good shape. But I have a lot of tension and tendinitis, I always have.
Your video is so different from so many I have listened to. (And I am a CZcams junkie )
And I want to thank you so much. I have taken what you have taught here and progressed it for myself in my own way. And it works miracles. I will be following you from now on. Thank you for the great work. And thank you for being so different. ❤
Thank you so much for this heartwarming comment! That’s what I want - you apply the principles so it works for you. Happy to have you as one of the fam!!!
Gia Khalsa, I wonder if i could put you in touch with my Mom. I was going to put together a fitness prog for her, but I'm 46 and did martial arts half my life, she's 75, and I'm having a tough time relating. She DID run Aerobic classes in her 20's 30's (Jane Fonda 😁😁), so she gets the idea, but she has become......less mobile.......anyways, I thought I'd ask. Thanks for reading either way.
Nice. Yoga. Veganism. NSDR. Wim Hof breathwork. Etc.
:3 Foam rolling though doesn't take out "knots", often makes stuff worse, and pushing muscles in just causes less or no pain temporarily by temporarily reducing or muting the pain. I've seen recent peer-reviewed studies a science medical show had shown.
@@ReligionAndMaterialismDebunked I agree. There has been some evidence showing improved motion in certain cases. The foam roller roll in this exercise isn't used in the traditional sense of foam rolling. It just allows the leg to move as you rotate the torso. If the roller wasn't there, the leg would have to scrape along the floor, making it less smooth.
I usually have to make myself watch this kind of video, but with yours I can’t stop. You rock, brother! Thank you!
Thank you so much!!!!
🎯 Key Takeaways for quick navigation:
00:00 🧑💻 Common movement issues and aches are often caused by increased muscular tension reducing joint space.
01:21 🛏️ Increased tension reduces joint space, leading to discomfort and limited movement.
02:55 🏃 Our bodies naturally seek efficiency, which can result in reduced motion and pinpoint loading.
03:23 🌟 To improve motion and reduce loading, focus on three steps: decrease tension, increase common range of motion, enhance efficiency.
05:07 🧘 Choose positions with more space for movement, move slowly, and use quiet nasal breathing to reduce tension.
08:45 💃 Target areas with limited motion: lower glutes and rectus abdominis; improve motion through exercises like the Walking Wall Squat.
10:07 🚶 Strengthen limited motion areas with loaded exercises like the Box Squat to maintain increased space and movement.
12:53 🏋️♀️ Intensify exercises to enhance efficiency and maintain improved movement patterns.
14:16 💪 Explore additional exercises to reduce overall muscular tension and enhance comfort.
Made with HARPA AI
You ARE amazing, what a great resource, wow, I am so glad I found your video and now your website with all your hard work laid out for all
Thank you genuinely
So happy to hear! Welcome to the fam!
I found this Zac, under a random search for exercise to get better from my problems with herniated low back. At the first sight, I assure that I am feel a lot more positive about his fundamental ideas. That's all make sense. I really don't know how I can thank you! God bless you! You have a new friend here in Brazil.
Amazing!!!! I hope these help!
What an incredible lesson !!! Fantastic video . Priceless information. I am going to watch this video many many times . You are going to be my personal fitness trainer . I wished I had found you earlier . You are a God’s sent Master in a world filled with pain. Thank you!
So awesome to hear!!! Happy moving
Thank you for sharing! 09:20 is my case! THAT explains why my pelvis is pushed forward,hamstring and abs are tight. I would feel relieve when I lay belly down with a pillow on my abs.
First time I passed by your Channel and its a very important subject fod energy and wellbeinv - if you have too much chronic tension e.g in the side muscles of the Beck ( e.g. sternocleido..) its not easy to relaxe just by being aware . I once tried Rolfing and my body became like flying. So no doubt its a very effective way to get rid of too much tension.
Insightful! To reduce tension you must first sense what no tension feels like, then move with that. Hence the first part
Great vid, awesome content. Very educational.
Thank you! You are an excellent instructor w a good sense of humor 😊
Thank you! 😃 I try to keep things lively
Zac, the info and the video quality is incredible!
Thank you so much my guy! Hope you’ve been well!
At one point in my life I was a NASM certified personal trainer, and this explanation why we become stiff and tight is the best I've ever seen.
So glad it makes sense!
Thank you for your insights Zac. You got yourself a new subscriber!
Fabulous presenter, illustrations, suggestions and demos. Really learned alot.👍
This is very good! Thanks.
Thanks Zac! Key insights 💪
Increased muscular tension can reduce range of motion and lead to movement limitations and discomfort.
🏋♀
The first step to reducing common aches and pains is to reduce overall muscular tension.
💧
The movement of synovial fluid within the joint is crucial for allowing us to move, but increased tension in certain areas can limit its flow and restrict movement.
💤
Nasal breathing during exercises can help promote relaxation and reduce muscle activity, allowing for a more effective and enjoyable workout.
Excellent summary!
"Are our hip flexors just evil muscles out to get us?" 😂😂 yes😭😭😭
They need love just like all other muscles LOL
@@ZacCupplesPT after focusing on all my other muscles, I'm all out of love 😂
@@lalylaly27 LOL I hope you can find love again
😂😂😂😂
@@walterwa256 Wild out here LOL
great vid! thank alot
Thanks for updating
You bet!
Thank you so much for the video 👏👏👏👏👏
You're welcome 😊
I learnt this one (pic” fixed”)as the Chinese peasant pose years ago . apparently they work in the fields often in that pose and I guess they don’t seem to have all the health issues of the west . It’s a pose you can collapse into when low on energy as well. Thanks scott🇦🇺
That’s awesome!!!! They’re definitely on something
Whats the name of the pose?
I cant seem to find any reference for "Chinese peasant pose" on google but i keep doing it and want to research it
@@aliabusaleh419 Unsure. If you look up deep squat chinese or aboriginie squat you'd find something
@@ZacCupplesPT that helped, thanks!
The name of the movement is the "Asian Squat". Though it is a dynamic movement, i think we can call it "holding the Asian Squat".
@@aliabusaleh419 got it!
Thank you. Very helpful information. Be well.
You are very welcome! Keep rocking!
Your delivery of complex information into a digestible message, is one of the best I ever seen! Great video, thank you😁
Wow, thank you! That means a lot. I appreciate you keeping me going!
Thank you for this information! Doing gods work.
Much appreciated!
Really interesting. I've never come across anything like these ideas in all my 74 years. Thank you.
Glad you enjoyed it!
Thanks, I'll try that
Give it a shot!
Thank you very much!
You're welcome!
Excellent video
Thank you very much!
Thank you for sharing everything you say is correct and I am doing my recovery over 20 years from not being able to move and even breading was painful glad to say my body and mind is doing very well coming close to FULL recovery nice to hear you explain how the body can be helped to find the place of peace or relaxation were the healing goes on. Thanks. 💜😊🙏☯️☮️🎇🔥
Thank you so much. I’m happy you recovered so well!
So pleased you have moved so far forward. Best wishes from the UK. 😁
Thank you so much. This "making space for movement" seems to go a way in explaining muscle spasticity. I am a stroke survivor and I am looking for ways to lessen the resulting spasticity that occurs due to repeated motions. I will try these and get back to you with results.
Absolutely. While there are a neurological contributions to spasticity, the physics principles remain the same. Keep us posted!
Zac, I love the way you organized this video. Additionally, showing common errrors is very helpful. Would you roll on both sides and for how long each side? Or would it be breath cycles?
Thank you for all the amazing content you put out.
Glad you enjoyed!!!
I’ve programmed both or just one pending who I’m dealing with. When I’m doubt, both sides won’t hurt
@@ZacCupplesPT For the wall exercise, you said to do 5 rounds. My question is do you walk your hands back up so that a down up hand walk is one round, or do you go down take your hands off the wall and start from the original position to count as one round? I hope thats not an obvious dumb question.😐 For the box squat, what is the smallest size weights you would start with, and what would be the best incrementation and over what time frame to increase the amount of weight used. ( for example, I start with 1 pound weights for a week, OR until its too easy, then I move up to 2 pounds. OR would you start with 5 pounds. It seems #3 is a strength exercise, but compared to #1 and #2 which are slow and body motion based, #3 seems faster and heavy lifting oriented. My body is so desperate for help, I want to make sure I do these correctly. The wall exercise was amazing the 1st time I did it. Thank you !
@@stocksconfidential8862 So you would hang out for 5 breaths, then walk your hands back up the wall. Great questions!
Box squat
- Really depends on the person. I have some clients where it's only a little bit of wieght (5-10# per hand), others load this pretty dang heavy. You want it to be heavy enough that it's challenging but not so heavy that you lose form. Should feel like you got a workout in your legs.
Glad the wall exercise helped!
@@ZacCupplesPT THANK YOU so much!!
you are amazing !!
You are too kind!
Great examples. Thanks for sharing!
You bet!
SUBSCRIBED. Top notch explanations. Wow.
Welcome and thank you so much!
Great info thank you .
Glad it was helpful!
Very nice presentation - cuts right to the heart of the matter instead of applying 'bandaids" to the symptoms. Impressive and inspiring!
Thank you so much
Lovely, tnx
Thank you so much!
Thank you😊
You’re welcome!
Thank you for your class🙏💝💐💝💐🌈
That wall squat is so good wtf.
Great vid!!!
Thank you so much!!!
Very helpful. Thanks 👍
Glad it was helpful!
Hello Doctor
Thank you so much for your help and advice,
I do appreciate your job.I wish you peace and happness under the sky of prosperity. All the best. Take care and have a good time.
Your Student from Algeria.
Thank you so much for the kind words!
Just discovered your channel. Watched the vid twice. Well done. Reminds me of yoga and tai chi meet strength training. Now to visit your library. Blessings
Welcome aboard! Happy moving 💪
God bless you ❤
Thanks sir , very informative video 👌👌🙏🙏
Most welcome
Many thanks and good health. An optical review of the three stances or activities coul.d have helped viewrs more. Best regards. Paul,68
As in top down? Great suggestion
Great content and channel overall! I'm a huge BJJ practitioner - who's also on the larger and older side - and I suffer from major tension-related joint pain, primarily in the hips. I am going to give this a shot - thanks.
Hope it helps!
Loved this video! Also I got a good laugh 😂
Glad to hear it!!!
Love this one man, so helpful!
Thank you so much! Glad you enjoyed it!
Notes to self of when stretches & moves start for reference when I go back to regularly doing these
7:19 - laying down moves
11:06 - standing moves for hip correction
13:36 - dumbbell workouts
Thank you for this insightful and helpful video!
Thank you for posting this!
This is so cool! Very interesting. Subscribed!
Thanks for the sub! Welcome to the fam!
Being a remedial therapist this is true and makes perfect sense.
Glad to hear!
Thanks
Happy to help!
Cheers. Great presentation.
Thank you so much!
Very interesting thanks!
Glad you enjoyed!!!
Great info and good video
Glad it was helpful!
good ideas... like the efficiency vs flexibility balancing!
Glad you liked it!
This is really well put together video
Thank you so much!
Interesting. Saved this. Hopefully I'll do it.
BTW. Great presentation.
Thank you so much! Glad you enjoyed!
great video
Have RA. Do exercise have be careful not over do it . A year ago in January I broke my hip do simple exercises. My main problem is inflammation of the joint that stopping in areas of the process
Thanks. That makes a lot of sense.
Glad it did!
Awesome !
Thank you so much!
Good video! I subscribed and I'm looking forward to more excellent content! Thank you
Thank you! And I do lift a few times per week, but mostly so I can play spikeball like a boss and look good for my girlfriend. Battling being a former collegiate runner. But can work on it
@@ZacCupplesPT I changed my initial comment, I didn't like the way it sounded, thank you for being gracious.
@@walkerskii You bet!
thank you, with these tips i’ve fixed 270% of my problems
Boom! Just make sure to keep it 💯
Love the Sense of HUMOR 💥❤️
Hahah thank you!
very informative and interesting. Everyone should know this information
Thank you so much!
Hi! thank you for your video! Could you do a video for stiff shoulders? the joints
Ask and ye shall receive - czcams.com/video/r-kbM6iJVUw/video.html
Highly technical presentation made completely understandable.
Thank you so much!
The very smooth motions of Tai Chi is the absence of tension.
Yes!!!! Program that a lot!
Correct! Medical Qigong even better than Tai Chi by focusing not only on helping damaged fascia but also to naturally wringing out the heart/lungs/liver/kidneys/spleen. Yes, Tai Chi is one of 3,000 forms of Qigong, so might as well nourish the internal organs with medical Qigong while smoothing out the superficial and deeper levels of fascia👍
@@smack9516 Love it!!! I'll have to spend some time learning one of these days
Dang, youve really stepped up your video quality. Delivery wise and production wise. Love it
Much appreciated. Trying!!!!
Agreed.
@@TTInfiniteGaming Thank you so much!!!
:3 Foam rolling though doesn't take out "knots", often makes stuff worse, and pushing muscles in just causes less or no pain temporarily by temporarily reducing or muting the pain. I've seen recent peer-reviewed studies a science medical show had shown.
you've* quality, delivery* it.*
Man your videos are insane!
Lol thank you so much!
Yes yes this makes so much sense and you have a solution. Let me find out.
Thank you! Happy moving!
I had a fall 5 a few years ago on my left side. Nothing broken but hip, back of upper thigh & specially neck/shoulder are always in pain. Can i strenght without causing more pain ?
Great video. Never heard anything like it.
Thanks for listening!
Thank you very much for this super informative video!! Rectus damn near killed us ado-minus
Glad it was helpful
Good one Zac,
Its interesting how laying on your side increases the front-back dimensions in the way you demonstrate.
Does this mean that laying on back or on your belly would incrase the lateral dimensions of the ribcage?
Yes it does!!!!
how do you work around heterotopic ossifacation and a antibiotic hip spacer ,i not sure if the two full hip replacements
a dislocation and the spacer surgery . im not sure if they had to cut threw the same muscle to get to the hip joint iwas 47 when i had my bike acedent i'm still in decent shape but my range of motion is screwed and nobody knows how to help me
Wow. That sounds like some stuff that you went through. I’m sorry to hear that.
Hard to say without evaluating you. Sometimes you can have structural limits that you have to work around, sometimes movements like in this video can help. But best bet is to find a pro who does similar
Been going to pt 20yrs, back pain. Have been told my right pelvic is rotated forward. My left side of my hip is in pain and weak all the time. I'm assuming it's because of over compensating. But I can't get it fixed or healed. Any recommendations?
Also in the last few years I was diagnosed with fibromyalgia....but that's a whole nuther thing
Brilliant ❤
Thank you!!
ery much needed you in mi vida.
Thank you so much!
Interesting! I'm going to show this video to my parents, who are in their mid- to late-80s and could really use some help getting more mobility back.
Thank you for sharing! I hope they like it!!!
Yes, breathe super quietly, through the nose. That is Key. It will improve your heart rate variability, and take you out of "fight or flight" mode. In other words, improving the tonus of your autonomic nervous system.
Slow movements with quiet breathing are very healing.
Move Slowly; Move Mountains!
Bingo! Love that last quote
I clicked on this because of thumbnail. That squat, I dont precisely remember where I learned that, but I never met anyone else, who done it. I agree that it is probably very healing position.
It is if you can get there!
@@ZacCupplesPT Ikr lol. It went something like this: Somebody made article about deep squats, years back. (Was it Tito Raymond or not?)The point was to keep your feet straight on the floor, nothing underneath your heel. The deep squats was about using anabolic effect of biggest muscles on your body to maximize your results by engaging them properly and there is that stretching element encouraging beter energizing feeling too. So I ended up warming up by doing this deep squat stretching position that is captured on your thumbnail sir. Also doing it after squats or between sets. I guess, it helped me more than I knew. Because before then my legs sucked, which is not the case anymore and I am over 40 now, also I barely have any pains anywhere in body thanks God. I was keeping on lower levels of fitness for most of those years, sometime working out hard and sometimes easy, just always doing something and not being limited by routine
@@MrJanKeys That's awesome! I'd have to look into some of the hormonal effects, but it's a useful position for gaining motion
Hello! Very interesting video, beautiful and understandable analogies. Thanks!
Didn't found the third exercise.
1. Sidelying knee movin on 7:20
2. Wall walkin squats on 11:07 with progressions
... What is the third exercise? Is it progression of wall squats on 13:37?
The 3rd exercise was the box squat
Thank you so much for the kind words!
@@ZacCupplesPT thank you for answer!
@@thx2ron You bet!
Oh snap, 1.3 million views Zac?! Crazy!
@ZacCupplesPT Why exhale trough the mouth and not the nose?
I have the impression you relax and release better when exhaling through the nose.
Thanks for helping us out!! 🙏
Great question!
I’m the beginning, I agree, overall tension reduction is better done with nasal.
If I’m trying to drive more motion in a specific direction, you’ll likely have to move more air to change the dynamics. Think of it like moving very slowly vs stretching. Not the same process but similar analogy
In the first exercise i.e. form roller exercise, one has to lie down in the right or left direction?
Most people do well with both sides
Thanks for the info. Interesting seeing the rib cage changing shape while laying on sides. could you please make a video outlining the effects of prolonged side lying on the ribs and hips? like using phone while lying in bed for hours. what would be needed to fix the asymmetries caused by this? Would be much appreciated!
also laying on back for prolonged periods as well**
Glad you liked the vid. From a quick glance I couldn't seem to find any evidence on that. It's a good question though
This is not bad if you don't snore. But actually can be a good position for some to sleep in
@@ZacCupplesPT thanks for the response. That is understandable. However would that change if it was done for long periods of time outside of the sleeping schedule as well? I could imagine some rib compression would occur after time.
@@maxp552 Well if you aren't moving much, that's probably the bigger issue than being in a specific position
Your methodology is very inersting
Vice and explanation is very nice
Practical
Thank you
You are most welcome
Will this resolve arthritis pain of the spine? I have from top to bottom
New hear and really appreciating this content. At 12:02 : “do it for 5 rounds, 5 breaths“ holding for 5 breaths or going up and down each breath?
Hold position. Glad you are liking it 🤗
Such a helpful video, and Nick Cage sounds like you.