5 Exercises That Fix 90% of Problems

[@WinterWoolies]

Zac you sound a bit like Owen Wilson. Haha love it

[@mom2artists]

Now I can't un-hear it.

[@ZacCupplesPT]

I get that and Nic Cage. And I look like Johnny Sins. Quite the triple threat lol

[@ZacCupplesPT]

Hahahahah

[@WinterWoolies]

@ZacCupplesPT hahaha and thank you, I'm a new viewer and I jumped on one of your routines this morning. I spent 8 years in a train yard top lift and my posture at 43 is very messy.

[@alrivers2297]

Woowww

[@safdardahriwal7503]

You are great sir

[@ZacCupplesPT]

Thank you so much!

[@Chrystabell]

After seeing this, I think you would really love Block Therapy. Curious if you know about it. The blocks help you melt the fascia adhesions that hold a body in poor posture. I do it daily and it's helping mobility so much! great video - thank you!

[@ZacCupplesPT]

Interesting. Never heard of it. I’ll check it out! Glad you liked the vid!

[@juleo6873]

Would you send me a Link pls?🙏

[@psychopathfw]

Hey Zac. Thanks for the great videos.. I am paraplegic and was in total despair until I found this video. Some of your videos have been interesting to me in particular because previous to becoming far less mobile nearly two decades ago, I was fully into all kinds of athletics-- and my back gradually worsened, however I ended up naturally doing most or all of these helpful exercise motions therapeutically as a natural response. I Started doing them more-so as my back became worse and was doing them appx 80%-correctly from the ways shown in the videos, as I sort of sensed how to unwind them myself. That said it must be really difficult for others with little training or instincts for the relaxation and use of tension in their own bodies.

[@ZacCupplesPT]

So awesome that you got some great changes with it!!! Keep at it!

[@domenikschubert7147]

Gold as usual.

[@ZacCupplesPT]

Thank you!

[@vijaygambhir6092]

Thanks sir

[@ZacCupplesPT]

Happy to help!

[@mariamd.k.anderson220]

Brilliant explanation. I love the side lying breathing ❤.

[@ZacCupplesPT]

Thank you!!!

[@user3657]

So number 3(decline prone breathing)is why i collapse the sternum area on exhale on most techniques? Should we progress with each one or do you prescribe them all at the same time?

[@stephankoch2500]

Thanks so much for this, man! ❤ One general question (esp. for exercise 3,4 & 5): After the first exhale in which I put more weight on elbows/PSIS/foot points - Do I keep that position and keep the light pressure up during the inhale or do I let go until the next exhale? Thanks so much in advance 😊

[@Spontanika]

Hey Zac. I have severe thoracic pain for over 4 years now. Is there any advantage in doing some exercises more often than twice a day or is this all it needs?

[@gabrielrobles1124]

Zac, great recommendations and great video. ¿What can you recommend for clavicle pain?

[@ZacCupplesPT]

Glad you like the video. It’s hard to say without evaluating, but these are some common moves i use if there is an issue in that region - kzbin.info/www/bejne/qF7Ok4Bsnq-Ji9k

[@user-dg6zy3fs6c]

Can you make a video on patho pec? This video is awesome

[@ZacCupplesPT]

Thank you so much. I don’t really look through the PRI lens that much anymore, but this video could be helpful - kzbin.info/www/bejne/m4G1eXh4aMSgopY

[@chriswilliams5291]

Thanks for the video. Is the order important or is there one I could start with for si joint pain.

[@ZacCupplesPT]

If you’re medically cleared, I’d go in the order they were presented

[@DanielRodrigues-qc4bn]

Would you still do #3 if you have APT?

[@sohrabgrewal1611]

Is the intention to do the first exercise for the designated time (e.g. 2 weeks), then drop that and move to the next, or is to do all five exercises together? Great content as always!

[@ZacCupplesPT]

Could go 2 ways: 1. Do the 1st 3 for 2-4 weeks, then the last 2 - beginners 2. Do them all - someone who has tried some of this stuff before

[@chriswilliams5291]

Thanks for the video I will try doing these. Is it alright if I wear my si joint belt while performing these exercises?

[@ZacCupplesPT]

Of course!

[@Rejy11]

Hi Zac, what's the benefit of maintaining the contact of the PSIS in some of these activities? Is it to ensure the rib cage is stacked properly over the pelvis? Thanks

[@michaelclark6154]

I have been struggling to find answers to what has been going on with my gait and feet. I have seen soo many people trying to find out what is going on and I even ended up having surgery on my right foot(tarsal coalition), and I am still having issues and have no answers. I am pretty sure now that I am overpronating causing flat feet. Not sure but thinking it could be related to something in my hips maybe(hip flexors, TFL, glutes, etc) I am in desperate need of help and some answers. Do you have any ideas of what I could do to figure this out.

[@TOSUnbound]

Would it not be an exercise in futility to try and improve talus and calcaneus joint movement if your hip measures are very low.

[@ZacCupplesPT]

I've found quite the opposite. Oftentimes if someone has been doing a TON of stuff at their hips and nothing is budging, doing some calcaneal work seems to open up a lot of stuff. You still have to contact the ground

[@TOSUnbound]

@@ZacCupplesPT Okay, definitely something I’ll look into! Thanks!

[@thoombro7]

Zac i simply cannot improve any ir on my left hip it just stays externally rotated .i noticed that my left hip is a lot higher . In that case i am guessing i went to right oblique first and then i went to swayback. So i am guessing i should push my center of mass backward using right side lying and then i go for left sidelying right glute max activity. Am i right? .sorry for my bad english. I also tried prone activity you just shown in video but i am getting left scapular pain. Also my neck is just leaning to rightside

[@ZacCupplesPT]

It's hard to say without evaluating you. Most people skip to the more advanced stuff before mastering basics. Which if you are going right oblique that's usually a sign. If you are medically cleared, these 5 are a great starting point. May be worth working with someone if you are in pain.

[@thoombro7]

@@ZacCupplesPT ok . I have one more question is it good to use towel underneath the elbow if someone cant pronate well

[@reyanrafiqpir2058]

My right anterior ribs and lwft posterior ribs are compressed what exercise would you suggest?

[@ZacCupplesPT]

Start with these 5. It’ll get you more motion to turn

[@benjones6288]

Great video, is it possible to do a follow up video with a progression for each exercise? Thanks

[@ZacCupplesPT]

That’s an awesome suggestion! I’ll see what I can do!

[@benjones6288]

@@ZacCupplesPT Thanks again!

[@benjones6288]

you used exercise number 2 in a video a few weeks ago, but your explanation on how to perform this exercise has changed, is there a reason? thanks

[@ZacCupplesPT]

Just fine tuning the coaching after doing this with more people

[@benjones6288]

@@ZacCupplesPT thanks for replying

[@tank7162]

Would this be a good place to start for SI joint/IT Band pain or is there another video you would recommend i start with? Thanks

[@ZacCupplesPT]

Depends on pain. These could still be good starting points but pending injury mechanism may be worth getting evaluated

[@AntoinetteFerreira1104]

I appreciate the information, but what I need is an exercise video that I can follow after you.

[@ZacCupplesPT]

Stay tuned 😉

[@chriswilliams5291]

For the Decline Prone on elbows arm position 5:49 you mention changing up arm position based on how limited you are in external and internal shoulder rotation. Should I just position my arms to where is most comfortable or do I need to test my internal and external shoulder rotation before deciding on arm position?

[@ZacCupplesPT]

Yep!

[@neinbruderja7519]

Nother q big Z, do you still teach Bill's lazy roll? I've seen youve got your own version of that on your library with the foam roller reach. But do you still use it or do you have better results using your sidelying on foam roller stuff?

[@ZacCupplesPT]

Lately the foam roller stuff seems to be faster and more consistently produces results

[@neinbruderja7519]

Messed with bills lazy roll with the foam roller underneath the rib cage, although that requires some pads underneath the head. Feels gooooood.

[@chriswilliams5291]

At 3:25 you seem to let your arm on the floor relax but then move it closer to the foam roller. Is it alright to keep my arm on the ground further from the foam roller because otherwise my shoulder on the floor side starts to feel sore when performing the Foam Roller Decompression with overhead reach.

[@ZacCupplesPT]

Yes. I would put you arm to wherever is comfortable. As long as weight bearing is more on foam roller than arm

[@chriswilliams5291]

1:56 I try to do a similar position for the calcaneal traction role but it hurts my back. Are there any alternative ways to perform this exercise?

[@ZacCupplesPT]

Try this - kzbin.info/www/bejne/d6KsiH-CiKxlgMU

[@marcossaldivar9903]

what are you hoping to accomplish with the reach in the second exercise, whether it be towards the roof or over head?

[@ZacCupplesPT]

Overhead - limit rectus activity Ceiling - front to back expansion with a slight rotation toward that side

[@weshendrikx9754]

what state are you from?

[@nreavy14]

you should make your own app

[@ZacCupplesPT]

Ha! Maybe one day

[@fireflameft2964]

Aight I'll start doing these ig

[@ZacCupplesPT]

Get…you…some!!!

[@chriswilliams5291]

How's it coming along so far?

[@fireflameft2964]

@@chriswilliams5291 I do them Saturday and Sunday every week so far, the one where you lay on the foam roller really helps with my left shoulder blade discomfort and pain, after doing it I instantly feel better. The other exercises are nice too but I don't have such immediate results. Btw my issue is that I lack expansion in my left shoulder blade (got a rib flare) while on the right side I lack expansion in the front instead of in the back. My right shoulder is down, my right hip is up. My right leg seems to bear most of my weight even though I usually stand on my left. My right leg is 1/3 bigger than the left because of this lol. I also seem to have a hunch that becomes very apparent when I go to sleep. But yeah I think I don't do them enough as Zac recommends to really reap the benefits but we will see.

[@fireflameft2964]

@@chriswilliams5291 I also sometimes do the sparingly you through the week some days

[@fireflameft2964]

@@chriswilliams5291 I also do Bill Hartman's readiness exercises from his book after these exercises and I'm planing on starting yoga

[@neinbruderja7519]

commenting with my 2nd phone/account rn for ma boi overseas. Algo with that.

[@ZacCupplesPT]

My guy!!!! Always got my back!!

[@neinbruderja7519]

You changed my life. Always will.

[@refatrabadi6656]

Inhale thru the nose Exhale thru the nose or mouth?

[@ZacCupplesPT]

In - nose Out - mouth

[@refatrabadi6656]

@@ZacCupplesPT Thanks

[@chriswilliams5291]

In this video kzbin.info/www/bejne/n6vWnnWLh6eka8U you mention starting with hip extension supine. Would you recommend doing Hooklying breathing at the same time or starting with hip extension supine for 2-4 weeks first before progressing to hooklying breathing? If elevation is required are pillows okay or is there anything that can be found around a house that works well for elevation for this exercise?

[@ZacCupplesPT]

It really depends on the person. Hooklying is a bit easier set up, so that’s why I put it in this video

[@Sergio_deus]

men lm so -fucking- tired of pain just by being alive

[@Uncle19]

Mac & Cheese and Gummy Worms really hit home...

[@ZacCupplesPT]

#comfortfood lol

[@saiga12chris]

Nick cage deep fake?🤔 Good advice, i needed this.

[@ZacCupplesPT]

Hahahahah that’s hilarious. I get that a lot!

[@amarug]

"It's like trying to go keto, when your diet consists of Mac and Cheese and gummy worms" ... damn, busted! :D

[@ZacCupplesPT]

Hahaha we’ve all been there

[@fireflameft2964]

Hopefully it really fixes it all 😂😂😂

[@ZacCupplesPT]

Haha at the very least it’ll be a great starting point

[@squashduos1258]

I think you sound like Nicolas Cage…;-)

[@ZacCupplesPT]

Lol that and Owen Wilson are common

[@vijayvijay4123]

Drag

[@ZacCupplesPT]

Usually I wear athletic attire, but I’ll see what I can do 😉

[@dr.samierasadoonalhassani2669]

Please go direct into 5 excercises,why time is wasted? .

[@ZacCupplesPT]

Appreciate the feedback. Would like people to know the why, but have some stuff in the pipeline that you may enjoy