Fix 90% of Your Body’s Problems in 30 Days

[@HappilyAnonymousGirl]

Posting for convenience and daily use. Enjoy! 1:38 Trunk rotation test 2:13 Toe touch test 2:19 Squat test 3:10 Arm rotation test 3:50 Apley’s test 4:16 “Where do we start” explanation 5:26 “You’re just tight as hell” I thought this was funny, so here’s a time stamp for a laugh lol 5:38 Block setup 6:11 Melt into blocks 6:32 Active version 7:32 Side lying 8:07 Too easy? Try side hang exercise External Rotation based moves 8:53 Wall Squat 9:43 How to push lower back into wall 10:06 Side plank 10:40 Tips for sensing points 11:03 Improve ER on top arm 11:22 Lying on back with knees bent 11:50 Tip for shoulder internal rotation 12:06 Moves to easy? Try foam roller split squat 12:37 Why internal rotation is key 12:59 Box squat 13:50 Ab burner move 14:42 Elevated split squat 15:20 Too easy? 😎 15:43 Super chill breathing

[@Kathayne636]

God's work.

[@Mr.SirMan]

You're the best

[@Charlie-phlezk]

Yay AI

[@hanyhj]

Thank you!

[@cop386]

So I failed every test and have come to the conclusion that my muscles are tighter than a clam with lockjaw. I’ve got a lot of work to do. Thanks for the advice.

[@SacredDreamer]

😆 thanks for the genuine laughter that came out of me sir 🙏

[@kairu_aname]

5:36

[@shannahighsmith1179]

It's not your muscles that are tight. It's the facial around the muscles that is stuck.

[@shannahighsmith1179]

This block move is facia release move. Block therapy

[@imlost9364]

I passed all the tests

[@tracymoss7210]

This content is gold. You're my new favorite PT on KZbin.

[@ZacCupplesPT]

Thank you so much! Glad it was helpful

[@KayVilleRecords]

What a video man. Ive seen hundreds of these youtube vids with posture advice through the years from PTs through to Osteos and none of them have touched on the key points you have here, like none. Notice that in this video there isn't wall flies or chin tuck or alladat BS, just pure mobility and your body aligns. Fixing the cause of issues not symptoms. Just beautiful. Thanks alot for sharing those tests.

[@WillCooper-z8g]

Great to have a set of progressions from your “Fix everything in 30 days” video from about a year ago. That’s been working well for me, this gives me some next steps. Thanks!

[@p_eople6789]

Can I ask how old you are and what areas improved for you? I'm going to check out his other video. I'm 33 and generally quite active, but definitely find my hips and pelvic muscles need more strength to avoid overusing my back.

[@MsPicklesmom]

Thanks!

[@elis5639]

We need more professionals like you on the east coast. Love the content!!

[@AndréLeinkenjost]

Giving you the compliment because I think that part of your work is underappreciated: Your cueing game is genuinely cooking. ❤

[@ZacCupplesPT]

Haha you are too kind. Thank you so much!

[@jewelaiko]

I'm a Traumatic Brain Injury survivor (10 years ago was hit by a Ford F150 while crossing the street and flew 40 ft, landing on my forehead), and I'm always looking for videos that teach me how to take better care of my body (I fractured my spine in two places, among other injuries, so I am actually quite a bit paranoid about my back issues worsening >

[@lukevella9653]

what helped you recover form the brain injury?

[@jewelaiko]

@lukevella9653 recovery is a misnomer. I will never regain former functionality-and that's just the truth❤️but i can (and have) regained an APPROXIMATION of it!

[@thearcherofjustice1492]

Waouw we're happy you're still with us 💚🌈✨Bravo for being such warrior!!

[@jewelaiko]

@thearcherofjustice1492 thank you so much!!❤️

[@Noobsaucer]

Sorry, I realize this sounds cheesy but it's true: winning is not about having a good hand, it is about making the best play with the hand we are dealt. You are a winner. Your attitude is incredibly inspiring.

[@Health360-2be]

Key Points from "Fix 90% of Your Body’s Problems in 30 Days": 1. Individualized Approach (00:00-00:33): Posture and mobility solutions aren’t one-size-fits-all. A self-testing framework is introduced to identify specific mobility restrictions. 2. Testing Framework (01:30-04:18): Five mobility tests help pinpoint restrictions: Seated Trunk Rotation (overall rotation). Toe Touch (flexibility and internal rotation). Squat (external rotation). Shoulder External Rotation (upper back and rib cage). Apley Scratch Test (internal rotation). 3.Three Categories of Mobility Issues (04:18-04:53): Mobility issues are grouped into: Overall rotation. External rotation. Internal rotation. 4.Customized Exercises (05:23-07:43): Start with relaxation and rotation improvement exercises (e.g., side-lying breathing with blocks, foam roller movements). Breathing techniques (4-6 count inhales/exhales) enhance effectiveness. 5.External Rotation Focus (08:20-11:55): Exercises include wall squats, side planks, and bent-knee breathing for pelvis and shoulder mobility. Slow, controlled breathing stabilizes gains. 6.Internal Rotation Enhancement (12:28-15:37): Moves like box squats and elevated split squats target toe touch and rib cage mobility. Precision in breathing and posture is critical to avoid compensations. 7.Progress Tracking (05:23): Retest every two weeks to assess progress and adjust focus. 8.Breathing Importance (15:37): Relaxed, controlled breathing minimizes tension and maximizes mobility gains during exercises. 9.Final Takeaway: Consistency, personalized testing, and breathing strategies are key to fixing mobility and posture problems within 30 days. Additional Resources: The video recommends exploring other content on breathing techniques to enhance results.

[@HughJazzDong]

My body has hit a wall after 15 years as a massage therapist. I need all the help I can get. Thanks brother!

[@yoloswaggins5385]

I dont think your job did that to you lol. Maybe im wrong hell maybe i misunderstood your comment altogether but that job doesn’t seem like one that would wreck your body i think its something else entirely like workouts you did or injuries or sedentary lifestyle maybe

[@Zintoxin]

@@yoloswaggins5385 or just wrong posture? xD i mean you bend over the patients and have to use a lot of strength/pressure for a massage. And besides all that stuff, even the best chiropractor goes to a chiropractor from time to time :D

[@ivydancer221]

​@@Zintoxinyepp. I'm an osteopath. I have three osteopaths taking care of me lol

[@PandolfoCarla]

@@yoloswaggins5385whatever physical and repetitive job that you do for several years would damage it.

[@SamStevens-vw8ng]

@@ivydancer221that’s insane lol

[@nvirevolution2235]

First mobility video ive seen that has lots of quality content. I threw my back out years ago and didnt realize it, but was doing some og these movements which helped. Now i am trying to bring my mobility up to par. This video provides a great stepping stone path to achieve that. Thanks!

[@bro4539]

With my left hand I can easily put it between my shoulder blades, but my right can't get anywhere close to that. I just did probably three minutes of the exercise you showed and immediately my right shoulder mobility almost matched my left, definitely gonna add your exercises to my mobility routine.

[@gordontang7837]

Which exercises did you do?

[@Hahjt2up]

I was hesitant about doing these but your comment gave me the go to do them cause I'm similar when I do the apley test. With my left arm behind my back I can reach almost the back of my neck but when i try with my right arm behind my back it starts hurting. How's your body now, have you been doing it everyday?

[@Soham88990]

Same problem exactly

[@cerealos5215]

Best video title hands down.

[@topherwakefield121]

Thanks Zac! This is amazing content!!!

[@ZacCupplesPT]

So glad you like it!

[@bransonbeattie3441]

Awesome video because I'm stretching daily but have no idea where to start. I just address what feels painful. THANK YOU ❤

[@Healthy_Toki]

How does one find a real life mobility coach that knows whats up? The world is full of chiropractic weirdos, poorly trained trainers, and RX gatekept PTs but my time and wallet are limited!

[@PopTart698]

Find a good physical therapist.

[@RudeAd3690]

Become one

[@yoloswaggins5385]

Honestly learn teach yourself take notes find what you like through hrs of effort and d trial and error… it sucks but screw paying for it times are way too tough. Either that or hangout with your friend that knows alot and pick his/her brain if you have a friend like that

[@deirdrejones5974]

Look for a trainer with a dance background, preferably ballet.

[@landridaltwood2698]

All most people care about is your wallet

[@AaronNel]

Great if you had a playlist of these exercises. So I can play them while I do them. With the ability to pick which excerise I am working on or all of them. It would be even better if you had the exact 30 and 60 second time marks and instructions to help me with the timing. I would be using that playlist everyday.

[@Vmoose]

That would be so helpful, I get kinda overwhelmed when I need to start a new pt exercise, partially cause they are so gosh darn boring… BUT if someone was walking me through it I could just turn off my brain and follow instructions, then turn the video back on the next day

[@HappilyAnonymousGirl]

1:38 Trunk rotation test 2:13 Toe touch test 2:19 Squat test 3:10 Arm rotation test 3:50 Apley’s test 4:16 “Where do we start” explanation 5:26 “You’re just tight as hell” I thought this was funny, so here’s a time stamp for a laugh lol 5:38 Block setup 6:11 Melt into blocks 6:32 Active version 7:32 Side lying 8:07 Too easy? Try side hang exercise External Rotation based moves 8:53 Wall Squat 9:43 How to push lower back into wall 10:06 Side plank 10:40 Tips for sensing points 11:03 Improve ER on top arm 11:22 Lying on back with knees bent 11:50 Tip for shoulder internal rotation 12:06 Moves to easy? Try foam roller split squat 12:37 Why internal rotation is key 12:59 Box squat 13:50 Ab burner move 14:42 Elevated split squat 15:20 Too easy? 😎 15:43 Super chill breathing

[@Healthy.Body.HubChannel]

Your energy is so motivating! I always feel pumped after watching your videos.

[@varethika]

Leaving this here so I can come back and work on my self before I melt like an ice cube

[@airi75089]

My LORD. Absolutely spectacular! I already feel so great! Finally something that tackles all the restrictions I feel!!!! Thanks so much! 😭😭

[@koalaosorojo3648]

Failed the external and internal rotation tests, so I started with your external rotation exercises. Those were fixed within 3 days😊, but I continued everyday for the 15 days🌟. Now starting day 1 of the internal rotation exercises😅. Hoping to improve my Apley's 🤞🤞!

[@communicater1283]

what a helpful video. I bookmarked this and will watch again and again.

[@iuness]

Shit, you really make all this look too easy! Enjoyed your presentation skills on the exercises. The lines angles and other visual cues, along with the narration really helped to understand the intended movement.

[@lisag18]

This is terrific content. Much thanks

[@sunlight8299]

May I suggest you reshoot this video with people who have each of the issues. Maybe different types of people overweight, limited flexibility etc. whatever you tend to see in patients.

[@ivydancer221]

good point! cant do the squat for example bc of knee injury

[@mondo_burrito]

Because that would require him putting his money where his mouth is. Very few people on this platform actually show proof that their wild claims actually work.

[@maddscientist82]

​@@mondo_burrito You insinuating these don't work is what's wild.

[@mondo_burrito]

@@maddscientist82 Fine. Then prove it. There are a million videos like this on YT. All claiming wild shit. No one demonstrates any sort of proof. So prove it. That’s all I am asking. Should be simple right? Since you believe in the stuff you preach?

[@maddscientist82]

@@mondo_burrito if you think I have 'evidence' to prove something to a random on YT at the ready, you're just being unrealistic. But you're being very cynical about something that makes logical sense. You're body is a very adaptable, biomechanical machine. It makes sense that if you are weaker or stronger on one side vs another, you're somewhat imbalanced to varying degrees, and sometimes to a painful detriment. I can attest. I will tell you that since I work from home sitting in a chair all day, I've had painful issues arise and have managed to fix tender hammies, ease spinal compression on my sciatic nerve, etc, by working on strengthening the underused muscle and alleviating pressure by dead hanging, respectively. I get that you're skeptical, as you should be. But the burden of proof is on you after making a claim against something that more people than not accept makes logical sense and generally agree works. You're the odd one out here, bud.

[@muimuhadresh3986]

Finally someone who understood what we need. Thanks so much for the video. This will improve so many peoples life.

[@AUTOTUB3]

Great video. I need to do this everyday!

[@paolathecoach]

I looove mobility assessments, as a personal trainer this is top in my assessments and love using these type of exercises to improve the mobility

[@Matteyttor]

Thanks! i think im not as terrible as i thought xD but im still looking for an ideal posture to seat and play Mobile games (on my phone) cause right now my posture is: seating on a cheer and resting my elbows on my knees ☠️ watching down to my phone and keeping my back and neck straight but its still a horrible posture 😩

[@CC-ze9of]

Love your teaching style, I can relate easily and not always the case with some other videos, thank you

[@diego5642]

I just woke from a nap, and while in my nap, i was thinking about all my body and postura issues. And after walking up from my nap i open youtube and find this one video in #2 as a sugestión to watch in my feed list. So what, does youtube not only hears what you say but also read minds now?

[@GabrielBacon]

I recently got surgery that left a 10” diagonal scar just under my belly button & the next day the KZbin algorithm recommended a video with a thumbnail of some God of War game character with the exact same scar as me.

[@rickyharhcp]

I seriously love this man! Thank you!

[@C.Scholl]

Thanks for making this BRILLIANT video! Will have a go at it but will need to find some blocks and rollers first. I especially neen more mobility in my neck to be able to ride my motorcycle more safely. For sure one of the best video’s out there! It’s a BIG 👍from me!

[@Hsa008]

You never disappoint.

[@ZacCupplesPT]

Too kind!

[@TylerAlexis]

How do you test these things, if you are naturally flexible? Not hypermobility level flexible, but just (presumably) more flexible than the average person, within a relatively normal range.

[@WildCatLyfe]

I’m in all 3 categories 😭 🤣 😵

[@ZacCupplesPT]

Hahaha then gotta start with overall rotation

[@tommyluck19]

#MEETOO😂😂😂

[@Duesay]

Brooooo why am I screaming laughing rn lol😢me too

[@Duesay]

@@tommyluck19 😂😂😂😂😂

[@FrightNight4209]

Same😭😭

[@ByronTexas]

I have a posterior herniation L3/4 and all the advice from PT’s to strengthen the area involves pelvic extension. LITERALLY THE ONLY POSITION THAT EXACERBATES THE PROBLEM .

[@BodyandMindfulness]

You broke this down really well. I feel like I’ve got some internal rotation to work on my left hip

[@yustwastaken]

This is the video I needed thank you so much, can’t wait to try these out

[@unbereafigendlic8414]

I can rotate my trunk 70 degrees both sides, I can touch the ground with the top of my palms with my legs straight, shoulder rotation is good, and I can link the tips of my fingers on both sides of the Apley's Scratch. Still, my muscles and joints are often sore.

[@kuurakarppi7778]

Have you been tested for hypermobility?

[@philipppuchner1115]

which means you are mobile, but probably not stable and not strong

[@colbydee6828]

You might be eating some inflammatory foods. Joint soreness and skin irritation are a pretty good indication of an inflammatory diet.

[@unbereafigendlic8414]

@@kuurakarppi7778 I do have hypermobility. I just looked it up and didn't realize until now that joint soreness and stiffness can be symptoms of hypermobility. Hmm

[@ssga7081]

Finally someone addressing the epidemic post-pandemic

[@asiddiqi123]

We the ppl in subcontinent use WC instead of commode and sit in squat position

[@auhmsoogood]

Excellent information - definitely worth watching

[@enx1693]

Really fantastic video, thank you

[@daneo617]

For the toe touch, I got my palms on the floor and the last one I can interlock my fingers together not bad for 45.

[@AhmedSalah-gw4wv]

I suffer from forward head posture yet I still passed all the tests perfectly

[@rupinderrai8921]

Like to know where to set up blocks?

[@cyncynatc]

I don't understand why they don't teach us this in school. Then I watch a video like this and it blows my mind that rotations can be fixed with breathing and exercises that seem to have nothing to do with rotation.

[@DucksWearsMart3ns]

That Drake & Kendrick disses part really got me Our mans team K-dot 🏋️‍♂️🏋️‍♂️🏋️‍♂️

[@Longevitypersonalfitnessnj]

ALL THREE my brother!!!✌️❤️💪

[@sylphid111]

zac i love ur approach, do you also consider the fascia lines and fascial tensegrity in how you design these exercises?

[@meekatoblerone5242]

Great, a video so I can learn how to stack so I can talk to Zac! 👏 😊

[@ZacCupplesPT]

Hahah love it!

[@dodosan7262]

great video. thank you very much

[@Karinloulou]

One thing l had noticed while living in Indonesia, people sat just like this at anytime, while they're waiting, having a conversation etc, it's a habit for them, but they have the best posture in the world! They seemed to prefer this than sitting on a chair!

[@ReaperCH90]

Sweet, I passed every test

[@colinhenry2487]

I LIKE ALL YOUR EXERCISES AND RECOMMENDATIONS ZAC. HOWEVER, I HAVE CHRONIC OSTEOARTHRITIS OF BOTH MY HIP JOINTS AND HAVE YET TO FIND EFFECTIVE EXERCISES THAT WILL ALLEVIATE MY PAIN AND DISCOMFORT?

[@mistrofigs5322]

Been doing the thumbnail squat for the past 2 months, definitely helped my lower back pain👍

[@DianeO-369]

Wow... 😮... great info here .. thank you! ❤

[@cajampa]

2:21 Is it really good to be this bent in the back when you squat. When I am doing deep squats I hold my back straight.

[@danielshakibaie]

This is a master class 💪

[@fujanu]

Thanks for the video. At 9:59 you are saying that a 5-minute is the goal of the exercise. What should be the degrees between the floor level and the thighs? Should they be parallel at the end? Or should it be 3x 5 minutes as end goal?

[@littlesister1211]

Thank you for this!!! 🙏🙏

[@fujanu]

Thanks for the video. I don't exactly understand where exactly the 45° degrees for the trunk rotation test should be. When I am looking at the "20° degree shot", (2:03)it also looks like 45° degrees to me.

[@viktorg8346]

stand in the corner of square and the opposite corner will be exactly 45 degrees

[@nepitajjjjjjj]

lol i thought i got neck problems, i pass all test with ease.. Thanks doc

[@shevsky]

I feel like Nicholas Cage giving me fitness advice.

[@ZacCupplesPT]

And here I just wanna find some rockets!

[@ManeSays]

Less nasal though

[@deykno87]

Heck of a reach

[@ekay4495]

Discount Johnny Sins

[@joanbaczek2575]

How you know he drove a flaming motor cycle to the studio?

[@iwilltry7934]

Any advice on anterior pelvic tilt?

[@DiscGolf503-q8u]

What do you advise for stiff shoulder?

[@Figs21]

“Before the Kendrick disses” was hilarious 🤣🤣

[@gerrygizzygarcia2572]

Will any of these help with pain specifically herniated discs and hip pain

[@mmkvoe6342]

For those, specifically his showing standing against the wall and letting the lower back touch the wall is important, and more than that, do the same movement while lying down in bed; also practice regularly (a couple sets an hour) squeezing your glutes and holding and then releasing.

[@beckaflynn1128]

Amazing video Zac! On the first exercise where you're sidelying which side do you lie on to increase A-P dimensions on the left side, is it same side or contralateral?

[@MisterWhatWhat]

I have scoliosis and other kinds of back pain. Right now at an 8/10 pain level, in tears, looking for relief.

[@07adityaraj57]

Every Indian has been doing this pose since childhood. You should use Indian Style.

[@barbaraosimani6285]

I love the “if this is too easy” interludes! 😂😎👍😁

[@jeffi.8074]

I need to fix everything!

[@sh0rtsf0rd4ys]

I genuinely love ur videos cause ur actually the realest mf out there

[@ZacCupplesPT]

You are too kind! Appreciate you!

[@sh0rtsf0rd4ys]

@@ZacCupplesPT you genuinely have helped me with so many problems in my mobility and posture that I never knew I had and this video is a blessing honestly

[@shashibhushankr16]

Indian culture is truly remarkable! So much of what we now see in modern science has roots in the knowledge, wisdom, and practices developed in India thousands of years ago. From ancient mathematics and astronomy to Ayurveda and yoga, Indian contributions have had a lasting impact on the world. Today, science continues to explore and validate the depth and complexity of these ancient insights, highlighting just how advanced Indian civilization has always been.

[@chillywings]

I need a yoga class with these exercises. Does that exist? And if not please make it lol

[@The10thManRules]

My tightness has definitely chilled.

[@kalasingh6026]

What should i do for shin pain?

[@fleecebookshelf]

was not prepared for 08:06 haha radical

[@nickm2677]

For the rotation exercises, should we do both sides?

[@ZacCupplesPT]

Yes!

[@SkinneyBoi]

Best title I've ever seen

[@airi75089]

So I had slight limitation rotating to my left during the first overall test, but I did not have issues with the internal and external rotation much at all… I think I might have hyper mobile shoulders which might throw these tests off a bit so what do you recommend for such people? I can link my hands behind my back both ways in a similar pose demonstrated for the last test so I think something is off… lol 😭

[@shuminghu]

can you help explain why are some call internal vs external rotations?

[@MaxJansen-kw6qs]

I can hardly sit down. Any suggestions where to start zac sensei?

[@texsurfer]

I used to do this. Then had a meniscus injury. Had surgery. 6mos later still trying to get back to being able to deep squat

[@3runjosh]

the star wars transition at 0:55 lol

[@The_Bean_Head_Men]

Best video title ever

[@lcaizaguano]

Thanks Zac, good video! Is this applying for some with swayback? This rotune can be done with a weight training as a warm up?

[@pareshprajapati7916]

Thank you 🙏👍

[@anshulvats7314]

Hey Zac, just a quick question, how does breathing helps in improving the posture and mobility while maintaining these positions and breathing in those positions. Thanks :)

[@davidpatrik4142]

Very cool video Zac and something i have been grappling with because I have compression on both sides. does a pass for the first test need to feel easy ? and how about before regular training, i know you want people to commit to two weeks of training each stage before getting sidetracked but I would normally do something for my front side as well as my back before training eg laying back on the swiss ball which helps for rounded shoulders

[@ZacCupplesPT]

If you have to force to get the test, I’d start on overall rotation. You have to think of this in layers. Can you take your sock off if you’re still wearing a shoe? Same thing with this. Yoy may want to open frontside, but if you lack adequate space both front and back, odds of success are less. But always person dependent

[@MrYliYli]

I have all 3 The squats I tipped my feet.

[@hansmuller7431]

Maybe u can explain why the exercise in supine is for external rotation. I always thought i saw this one for internal rotation, cause hips are in 90 degree? Thanks again very much

[@ZacCupplesPT]

You start in IR, and push the knees out toward ER. That’s how you get the ER

[@treedoor]

I was hoping this video would tell me I didn't have to use any effort at all to fix my problems.

[@flochfitness]

Little Tuesday evening upload action 🙏🏻

[@ZacCupplesPT]

POV when it takes forever to edit lol

[@owg952]

It's like I'm watching a video game tutorial for my body. lol

[@p_eople6789]

Zac, if you were to arrange these stretches in a printable PDF chart with 3-4 pointers and re commended range of motion, I will be willing to pay and laminate this! The ones with the anatomical sketches and 'red zones' to let us know which ligament area we are working.

[@marksarcevich9824]

I have a bad lower back ...degenrative disk L5 & 5 .... also had Meniscus repair surgery.... please make vidio for me .... thanks ...!