3 Exercises That Fix 90% of Problems

[@ddshealthy]

Always appreciate the effort of trying to convey the why behind things, which can be a lot more difficult. Thanks!

[@ZacCupplesPT]

Glad you like it! Really trying to find the sweet spot on this

[@norcalpb]

This guy, is the real deal.. He has so much great knowledge about how to fix body mechanics and knows the science behind it.

[@sebastiansaur]

This video has it all! Moves to improve mobility, humor, icy blue eyes, and some swamp puppies! Thanks for the outstanding content! "Give it a shot!"

[@ZacCupplesPT]

Hahaha my dude!!!!!

[@neinbruderja7519]

The *G O A L* with this activity...

[@ericjensen9091]

Zac, you are very good at this. I'm thankful you've found your calling. Excellent instructional, both verbally and visually.

[@azdhan]

Super Interesting! Thanks for sharing. That back wall squat was found to be the most effective in lowering high blood pressure the best. In fact, based on the research on par with what could be achieved via high blood pressure meds. So while not related to why you posted it, it is an added bonus since many Americans including 20% of those between the ages of 18 to 39 years old suffer from hypertension

[@lucu01]

In fact isometric exercises in general helps hypertension

[@neinbruderja7519]

Have you any papers explaining the lowering of bp from the squat?

[@BillCargill-ux4ir]

Amazing as always Zac! May we have a video for help with IT band tightness please? The only thing close to helping me with IT tightness was the kick-stand hinge. Performing that movement properly was very difficult, nearly 3 weeks of daily practise to finally 'feel muh glutes', on week 4 I began to experience a weird, painful muscle-rolling sensation in the glute so I called in quits on that.

[@ZacCupplesPT]

It’s one I can definitely add to the list!

[@BillCargill-ux4ir]

@@ZacCupplesPT Champ! Thank you

[@shonemarcus2966]

Thank you for sharing your blueprints #Coach. Keep doing your thing brother Zac, C. God bless you and your family.

[@ZacCupplesPT]

Appreciate you so much!

[@abhinandsp2679]

Excellent video as always zac 👍

[@ZacCupplesPT]

Thank you so much!

[@Hsa008]

I'm always waiting for your videos. Another great set of exercises.

[@ZacCupplesPT]

Glad you like them!

[@michaelreid5615]

Thank you so very much for this.

[@SolomonPrestige8888]

Does the shape of the rib cage suggest its better to sleep in side position? Currently, I'm a back sleeper.

[@ZacCupplesPT]

Depends on the person, but if you snore or anything it’s one of the first lines of defense to side sleep

[@SolomonPrestige8888]

@@ZacCupplesPT thank you for responding. Great content.

[@GURPREETSINGH-mz2nw]

Q in the last drill, the whole back should touch the wall or only the lower back including PSIS ?

[@ZacCupplesPT]

Think mid-back on down without forcing. I coach pushing through the feet and exhaling to get it to flatten

[@Folgers333]

These three exercises got me a promotion at work and helped me get back together with my estranged wife! It does fox most problems!

[@gyurmethlodroe1774]

So it improves your testosterone

[@riflebear1711]

And I bet she's not ugly anymore!

[@NonStopGaming15]

Didn't fix your spelling 😂

[@riflebear1711]

@@NonStopGaming15 it didn't fox mine either

[@lososmith9087]

😂​@@riflebear1711

[@zero_edits4313]

Sir can you please make a video on low ankle mobility and heels not being able to touch ground cuz of tight calves ? This video help me as well , thank you really much

[@ZacCupplesPT]

Ask and ye shall receive -kzbin.info/www/bejne/g6ibinSMptF5aNE&t

[@k9pr0ject]

Who knew youtube would recommend a Nicolas Cage video

[@Slim526]

I hear it as well 😆

[@GamingDad]

Even his body movement, it's almost as if he's doing it on purpose.

[@tomkennish3630]

I heard Owen Wilson but Cage is close too

[@BluBlu111]

Edward Norton in American history x

[@NavajoNinja]

"Hit Girl! Go KRYPTONITE!!!!"

[@paulmartinez7794]

Thank you 🫡

[@ZacCupplesPT]

Happy to help!

[@smellymala3103]

Now this right here is my video, I'm going to refrain from commenting too much because I tend to get a little wordy and I would probably start going on about this theory I have about psilocybin and fascia release anyway I don't know you can look into it I'm sure 🫡

[@tycommenting8408]

One more for ya Zac: exercise #2 - it looks like the goal is to get the ribcage back in space and tilt the pelvis up to create a more stacked posture for better movement options. I have heard in some cases it is counterproductive or not indicated to utilize the core to accomplish this as it can pull the sternum downwards. In these cases, it is said to be preferable to utilize the proximal hamstrings to better position the pelvis by tilting it anteriorly upwards. Any thoughts on this? If there's truth to it, is there an exercise you recommend to get the proximal hamstrings to better position the pelvis?

[@samshermalhi9396]

I’ve heard this too. Would leave to hear Zac’s response

[@ZacCupplesPT]

Usually I monitor if I see the sternal depression and if there are negative test results afterwards. If I notice someone tends to have a down pump handle, you could do the same move without the ball, have arms in a "scared position" (think 100-115º shoulder flexion with elbows bent). But if you keep the pressure subtle, majority of people I've coached tend to do well with it.

[@ZacCupplesPT]

Responded :)

[@FH-jq9ti]

I'm really tight, mobility wise. My right shoulder has a rotator cuf issues, pops when I do push ups and huts when I'm trying to sleep..this kills my motivation to workout...

[@danhorvat1481]

You dared to not be insanely ripped on KZbin? I like you.

[@mattfrancisco5671]

Hey Zac! I've been doing a modified version of your exercise "Rotation Nation". I think you would want to try this. The change I made was the leg positioning. When getting into the rotation nation position this is what I do - Be heavy on the "hip on your bottom leg". What naturally happens is your bottom leg would form more of a 90" angle and nearer to your body, while your top foot stays relatively the same. But rather than it be on top of your bottom foot, it would be right beside it with both in the same straight line that goes through from your hand to your body I am also using the foam roller rather than the yoga blocks because I prefer it more. I think what the current form of rotation nation is missing is that it is not taking into account the bottom part of the ribcage with regard to expansion. This modified version, not only expands more due to another dimension of the ribcage being taken into account, but also allows the ribcage to expand better by reconnecting it with the trunk. This synergy between the trunk and the ribcage is an element that allows the body to breath/expand better as the breath flows not just to the upper part of the ribcage, but all the way to the bottom. Hope you could try this version out and let me know what you think. Also, thank you again for all the work you put in!

[@jamiecarter8459]

So, with me carrying a bit more weight than usual would it still be beneficial as I won’t be able to hold positions for as long and good. Would it be a case of doing whatever I can do, or would there be too big a risk of injury and possibly loose some weight first beforehand. Thanks

[@skepticsphere5930]

Zac, I have a urgent question. Do you know of a case where somebody solved their gastrointestinal issues like reflux, nausea, constipation by fixing their breathing/posture?? I've heard bad breathing could possibly relax the lower esophageal muscles and cause acid to come up.

[@BrandyWiseNL]

My (former) PT was all about deep and slow breathing. But I felt that was not the cause of my pain, so I left. And did research myself. Stumbled upon a passive Psoas release. After that did loads of stretches lower back, glutes, hips, SI. Now my breathing and intestines feel good finally. So aim for achieving good posture. Breathing will follow naturally 😊

[@skepticsphere5930]

@@BrandyWiseNL Hey, did you GI issues that were relieved? what were some of the exercises you did that helped?

[@ZacCupplesPT]

I’ve seen some people get good changes in gut symptoms, but there are a lot of factors at play

[@ZacCupplesPT]

That’s awesome!

[@lafamillecarrington]

What is the difference between doing the wall slide exercise and doing squats to tha same depth?

[@ZacCupplesPT]

The wall better helps with shifting your weight backwards because you get a cue to where where pelvis and lower back should be. You don’t get that with a free standing squat, which would make it more difficult. I move people to that once they’ve mastered the wall however

[@sleeping_dude]

Can you please describe alternative exercises without any inventory? Anything that I can do in empty room. I imagine that for exercise number 3, but I don't have a chance to find yoga ball on my job.

[@Patrick-rr2qw]

Thanks zac!! What’s your thoughts on footwear - conflicting advise online - people like conor Harris / pri say that a sturdy shoe that doesn’t bend in easily at the toe or heel is what the majority of people should be looking for.. Alternatively, people like posture pro say that barefoot shoes / minimal footwear is better. What’s your view, generally? Thanks as always in advance! 👍😃

[@ZacCupplesPT]

It really depends on the foot. Both can be justified for different reasons

[@Patrick-rr2qw]

@@ZacCupplesPT thanks Zac! I think a lot of people whilst understanding the nuance / case by case basis, are frustrated that there’s such conflicting solutions to the same problem. I’ve seen in one of your videos before that you have said that you don’t think splints are necessarily a solution to jaw issues, I’m sure this is what most people want to hear and would hope due to saving money instead of paying for a splint or Alf which might not be that helpful. Then we have Conor Harris releasing his video with a dentist today, whilst I appreciate all the effort that’s made and the different perspectives given, the majority of people are most likely looking for the cheaper / free option as long as it’s effective. (Hard to guarantee I’m sure) but that’s why I’ve leaned more towards your content over others as you’ve given myo exercises for the jaw but I’m hoping it can solve the issue rather than just be a bandaid.

[@shamsmirza7373]

Thanks for the post. I know it's asking a lot but can you please briefly also explain in your future videos how these exercises improve mobility. Thanks again.

[@ZacCupplesPT]

Can do. Trying to be succinct but explanatory

[@matOpera]

Straight fire. Thank you!

[@ZacCupplesPT]

Thank you so much!

[@jesusmagallanes5835]

Whats your take on thoracic outlet syndrome? Currently struggling w it

[@ZacCupplesPT]

Really depends on the person

[@MelissaFortune]

New sub. Tytyty for sharing your wisdom💚💚💚

[@ZacCupplesPT]

Welcome to the fam!

[@gunfighterman1-5]

Okay but a question. I've had five spine surgeries with the most recent being a yr ago in Jan. It took 14 hrs to complete and im now fused from T4 to well below S2 into my pelvis somewhere. Plus both hips have been replaced with my rt hip has been revised 7x since 2015 with limited mobility. Will this help or work for me ?

[@johnstonefield1300]

NOT AT ALL !! YOUR CASE REQUIRES " YOUR SURGEON " ADVICE !!!

[@mattfrancisco5671]

Zac i've been doing your routine "fix everything in 30 days." is this new routine better?

[@ZacCupplesPT]

Yes. Generally the newer the vids the better the moves. I find stuff that works better for my patients and clients

[@santhoshgeorge8530]

Does this excercise good for pain in the thoracic or mid/upper back?

[@ZacCupplesPT]

They can be!

[@santhoshgeorge8530]

@@ZacCupplesPT Thank you. Any exercise for mid and upper back pain? (disc bulge)

[@beatsbyuche]

can you please do one on pelvic floor ?

[@ZacCupplesPT]

That’s a great idea!

[@baderqassim3248]

Big heart for big Z ❤

[@ZacCupplesPT]

Too kind my. Brother!

[@damanmax]

On the last exercise, should we be making contact through the big toes and inside heels?

[@ZacCupplesPT]

Ball of big toe and inside heel

[@damanmax]

@@ZacCupplesPT Thank you! 🙏

[@antonomaseapophasis5142]

1:53 "I got some skeletons in my closet" I know it is not a good reason, but I will be paying much more and better attention to your videos because of this gag.

[@ZacCupplesPT]

Hahahah that’s what I’m going for 😉

[@vmafarah9473]

Zac can you help me, my thoracic cavity is flat with no depth, my lung capacity is low coz of this, I have a mild pectus excavate, which resulted in flat thoracic cavity.

[@ZacCupplesPT]

Sometimes you can only change visual so much (postural component) with pectus. Some breathing based movements can be helpful for improving lung capacity in so far as structure allows. Best bet would be to get checked out though if you have any lung or cardiac issues with this

[@atthatmatt]

Are these mobility exercises or strength exercises?

[@ihaveadream7130]

what if i don't have medicine ball?

[@timothyjohnson4285]

This should be mandatory for every child in the 5th grade.. at least. Maybe 4th? My recess from decades ago, would be considered lethal and child abuse by today's standards. Get mobility and ROM early! (diet? For sure )😊

[@ZacCupplesPT]

Hahaha I hear you on that. And I agree. Sooner you learn these movement skills the better off you are!

[@gerrygizzygarcia2572]

Send me some for lower back heirnated discs thanks

[@neinbruderja7519]

IFAST shirt. Bro never forgot the hood. 😤🔥💯

[@ZacCupplesPT]

Gotta give love from where you came from!

[@tycommenting8408]

Hey Zac, noticed for exercise #1 you've switched from a foam roller to a yoga block as the recommended accessory to compress the ribcage in recent videos. What's the reason behind that?

[@ZacCupplesPT]

Great catch. I was finding peeps end up sidebending too much over the foam roller. Block seems to reduce this. And if people have a foam block it’s more comfortable

[@pinoyRN67]

are you a physical therapist?

[@lauracoccia8623]

Love the ball exercises, great for back...minus skeletons in closet n wrestling 🐊....

[@oleg_urnev]

Не Зак, а зек. Deep Squat Position - это по-пацански! Толково придумано 😬😎🤘🤘

[@LAMethWitch]

Good

[@vincenzoaponte9235]

I dont have a yoga mat

[@andresrivasfranco]

does this guy sounds exactly as Owen Wilson????

[@ZacCupplesPT]

I get that a lot!

[@tommystravels64]

Does anyone else think that Zac sounds remarkably like the actor Owen Wilson? (Zoolander fame) 🤣

[@BigSaur]

I thought you were Nicolas Cage for a second

[@khoatrandang7015]

1:20 first time i heard some one pronounce abducted as AB-ducted

[@ZacCupplesPT]

lol it’s the teaching brain in me. Eliminates confusion from pronunciation from ADducted, since they sound so similar

[@_baller]

Wait so side sleepers have more mobility 😏

[@mustykingvids]

Sorry but your knowledge of how the humerus moves in relation to the scapula is flawed. They move together and both contribute to overhead movements. Its not actually "functional" to have the shoulder move without the scapula

[@seanc.5310]

Skeletons in my closet. So whac, so Zac 😂

[@ZacCupplesPT]

I'm sorry momma LOL

[@seanc.5310]

@@ZacCupplesPT 🤣

[@confetticow]

the skeletons in my closet was top notch

[@ZacCupplesPT]

Haha glad you think so!

[@M13x13M]

Your need to balance your shoulder muscle. Your rear deltoids ste atrophied because the front is tight and doing all the work.

[@ZacCupplesPT]

Thanks.

[@IzzySharkawy]

👍

[@dibyaprakashacharya5255]

4:24

[@ZacCupplesPT]

Oh hey

[@msgtwarmonger3603]

How does any of this fix knees or ankles? Your thumbnail shows knees and ankles. THIS VIDEO IS CLICKBAIT!!!!!!! 👎👎👎👎👎👎👎👎👎

[@ZacCupplesPT]

The hip rotation gained has a direct effect on knee and ankle. In fact, lack rotation there, can’t rotate or bend knee all the way. Wall squat especially has cues within them to help with knees and ankles. A common move I give to patients who have problems here. Hope that clarifies

[@markdlt2989]

The thumbnail on this video doesn’t match the exercises. The thumbnail is a pic of a dude in the asian squat position.

[@Ompasikom]

Sorry, got distracted by your watch 😉

[@Marek-bv6lf]

Cycling!

[@ZacCupplesPT]

Great exercise!

[@Missdoubletrouble541]

I've stopped 1.5 minutes in, at the first exercise. It looks so complicated that you'd need someone there with you to make sure you were in proper alignment otherwise you could easily end up doing more harm than good. Bye.

[@powerplay8355]

Destroyed indeed

[@Quizzical_nonsense]

Bologna

[@Klumsyy13]

Kachow

[@ZacCupplesPT]

LOL excellent reference

[@GerManBearPig]

The guy can't even pronounce half of the professional terms properly

[@tj.limeburner]

P 0

[@AR-qn9mq]

A. B. ducted - do you call yourself Z. A. c ?

[@ZacCupplesPT]

No, but I do teach movement professionals. It’s often hard to discern sound between abducted and adducted when in conversation. It’s habit to pronounce AB and AD. Hope that clarifies

[@AR-qn9mq]

@@ZacCupplesPT Magic. Thank you.

[@hammill444]

Uh, no. It doesn’t fix 90 per cent of all problems.

[@ZacCupplesPT]

91% doesn’t have as good of a ring to it 😉 But on the serious, I give these moves to a bulk of the people i work with and they seem to give broad improvements

[@BlewJ]

Did you actually do them or just decide that being hyper-literal is funny?

[@hammill444]

@@BlewJ Gee, what do you think? I don’t find chronic pain to be particularly funny.

[@ReallyStrongGuy]

Now you tell me. Thought this would solve traffic, inflation, homelessness, etc. Instead, I just feel better.

[@Croatlik]

Click bait. Waste of time.

[@ZacCupplesPT]

Ah, couldn’t hold the 5 minute wall squat 🤣

[@anticringe0]

Learn to appreciate someone trying to provide free education!

[@professorsmith5337]

Gonna give these a shot good looks homie 🫡💯

[@ZacCupplesPT]

Get it!!!!