Do You Have Back Or Shoulder Pain? YOU NEED TO TRY THIS! | Mind Pump

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Most people that are watching this video are suffering from Upper Cross Syndrome which roughly translates to slouched forward shoulders and heads. This can lead to chronic pain in the shoulders, the neck, and the lower back. We have a program called MAPS Prime which addresses this issue. You can find it here: bit.ly/2NOSZAo.
What this video covers today is the Zone 1 Test of MAPS Prime. To start off, use a wall. Take a big step away from the wall, two to two and a half feet. First point of contact is your butt. The next point of contact is your upper back. The final point of contact is the nodule on your head. For most people this is challenging. If this is challenging for you, address this.
From this position, the next thing we want to do is close the arch that your back forms. Press your lower back into the wall. Make sure to maintain all points of contact, butt, upper back, and neck, while pressing lower back into the wall. This will not be easy. If this is easy for you the progression of this is a "wall angel". Raise your arms up and bend your elbows on the wall at a 90-degree angle. Now while pressing the lower back into the wall, drive your wrists into the wall. Keep all points of contact, hold for 5 seconds, release, then do again.
The points of contact in this exercise are very important. Do not try and cheat and lose a point of contact. If you lose a point of contact while just pressing in the lower back, lay down on the floor and progress until you can perform it on the wall.
Make sure to breathe normally during the exercise. Once we create the points of contact and press the lower back into the wall, make sure to maintain points of contact, count for 5 seconds, release, and repeat this 5 times.
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Try this out if you have back or shoulder pain.

[@lastone87]

This has become a staple in what I do multiple times a day. This and the hip mobility video have damn near changed my life.

[@colbygagnon9668]

This is amazing, thank you so much

[@zackquaderer4503]

Awesome video. Cant wait to see the changes after implementing this.

[@mreynoso8679]

thank you Adam!

[@djgege8988]

Just a quick comment to express my gratitude for the clear and understandable English you’re using. I’m not a native English speaker and I never remembered one time when I had difficulties to grasp the meaning of your explanation : fantastic work !!!

[@MindPumpTV]

dj gege thank you . I do my best to keep things simple for everyone to understand .

[@somnath2453]

Great teaching! What I like most is you make it so simple with all the necessary details! Thanks and regards!

[@lisalangfoss1124]

Thanks! Great demo to augment MAPS Starter!

[@butrousfakhry5910]

I love this very helpful. Thanks💪💪💪

[@roman_reigns_guy1361]

Awesome video 😍😍

[@plorr2FYI]

Watching this, I already know my wrists will not reach the wall BUT.. I'm gonna keep with it! Fab video, thank u.

[@markmonroe1396]

I have been attempting to do this exercise for the past few weeks and was really struggling with getting my lower back to touch the wall while keeping all the other points of contact. After watching this video, the light bulb went on. Thank you for this! It made a world of difference for me.

[@Matt-ch9pu]

I suffer from all of these thanks for posting hope it helps me 🙂

[@toddpratt402]

Initially I was unable to get my hands against the wall. I did the "brink move" from video 2 of protect your shoulder. went back to the wall and was able to get my hands against it. I was not able to slide my hands up the wall very far, but it was still a great Improvement prior to the scapular mobilization that the"brink move" provided. I then did some push-ups and went back to the wall. I was unable to get my hands against it once again. Did the "brink move"and had the same results, hands,elbows,head and low back against the wall. Thank you for these shoulder videos.

[@ericmartinez3155]

I experience a lot of neck pain in this. I've been in and out of physical therapy for years since I got injured in Afghanistan. These movements, in relation to some of the other videos you have, feel like they are hitting parts that weren't focused on by a lot of therapists I have visited.

[@shivanidahya6320]

Love how Adam substituted s**t for 'shoot'!

[@famehilal]

Wow. I only did this two times and I swear I feel much better and not as tight

[@dominik1193]

First and Awesome Video

[@hamishmcewan1176]

Exercises with no or little shoulder external rotation. #athleanx. Face pulls, “W’s”, rear delt band pulls.

[@MindPumpTV]

Hamish McEwan these are all great movements we recommend also . This is a prerequisite to those . You should learn to intrinsically activity the correct muscles before ever loading or you may just cement poor recruitment patterns .

[@hamishmcewan1176]

Mind Pump TV I agree. Good videos.

[@iLovesMyPups]

Wow, this is truly an amazing exercise/stretch or whatever you call it, but it really does help alleviate some of my back pain. I can't wait to continue doing this more regularly and seeing how much more it helps! Thank you so much for making this tutorial free on the interwebs, I sincerely appreciate it =) Edit: You really do it feel it in the abs when done properly, which is a huge bonus since I'm trying to lose my belly!

[@linzdelauder8417]

When I do this exercise I always get bad tension headaches in my neck, head and jaw. I think I might be pressing to hard but I’m not sure…. Do you guys have any suggestions or ever had this issue?

[@ggyy-ggyy]

Super easy for me...coz I dont lift.

[@DipsetDaMovement]

If I do these with someone pressing me down how effective is it vs doing the movement of the wall angels.

[@jothidas369]

Please make a video on knock knees fix or knee valgus fix. I can't workout, walk or run properly. My knees always hit each other. Please help me sir.

[@MindPumpTV]

Jothi Das 👍🏻

[@sabrinaformoso6114]

Hi, I started doing this exercise but have 2 questions please! Can you bring your arms over your head or that would be to much on the shoulder and when I this my wrists can be flat on the wall, what restrictions do you thinks it cause that? Thanks

[@tylerpaoletti8921]

Thanks for the video! I've heard you talk about this a lot so I'm glad I could try it. Question though:. I just tried it and really "felt it" in my lower neck/thorasic spine. Is this a good or bad thing??

[@MindPumpTV]

Tyler Paoletti it means you lack thoracic mobility and need work there . Keep applying this tool and if you need further assistance and exercises look in to investing in our MAPS PRIME PROGRAM .

[@nickwilliams4553]

I'm having problems finding my head nodule. Looked on anatomy charts with no luck. Are you talking about the skull inion?

[@MindPumpTV]

nick williams no the part of your skull directly behind your eyes .

[@nickwilliams4553]

@@MindPumpTV Thank you

[@ImHandlingIt]

When I press my lower back flat, I also feel it in my calves as if it's using more of my legs than my core. Is that normal? Should I step closer or further away from the wall?

[@MindPumpTV]

E M step away from the wall more

[@aprilhassell1747]

When I bring my feet closer to the wall it's even harder. Am I cheat being a foot away?

[@MindPumpTV]

The closer your feet are the harder it gets. Great job!

[@slaidscio9179]

Basically this exercise will correct, 1.Nerd neck , 2.Anterior Pelvic Tilt and 3. Thoracic Kyposis? Can i do it as warm up pre-workout? How much time it need to see the first results? If i do it everyday couple times.

[@EnzoCoglitore]

Slaidsciò Try this out before a workout, do 5 sets hold for 5 seconds. As for throughout the day, try and fit it in for 30 seconds as many times as possible

[@carlospizano9361]

Nice sneakers

[@jscott6178]

I can’t even get my wrists close to the wall, is this an issue?

[@cplgrievance9791]

First