Understand THIS Method to Restore Pain Free Movement

[@TheBioneer]

-60% off for everyone who goes through the link incogni.com/bioneer

[@alvinleonardo1263]

Hey Adam, Great video as usual. I wanted to ask if you could make a video or short on a specific topic. About a couple years ago I was trying to become more flexible and trying to stretch my hamstrings (i couldn’t event ouch my toes) and wile trying to stretch them I injured my back and was forced to stop training for a wile. I’m feeling a lot better (the back pain is gone) but I’m scared I might injure myself again if I start training for hamstring flexibility again. The hamstrings are strong and trying to stretch them could easily pull on my back and hurt it again. So my request is: -Could you make a video on the hamstring/lower back issue? I need my back to be stronger and my hamstrings to he more flexible and I don’t want to sacrifice one for the other. Are there any hamstring stretches that won’t pull on the back? And also, what exercises could I do to strengthen the lower back specifically other than bird dog?

[@ReasontoLiveAdventures]

I’ve mentioned this before, but as a brain tumor, mini-stroke survivor I have benefitted greatly from your book and videos. Cheers mate.🤙

[@Davidscomix]

Proud of you for fighting, nice job man

[@ReasontoLiveAdventures]

Appreciate the kind words. It’s been a long, fourteen year fight against the tumor(oligodendroglioma), but I’m not throwin in the towel, anytime in the near future.🤙

[@esh627]

Glad you’re still here

[@szymonbaranowski8184]

glycine taurine lot's of rabbit holes to discover

[@ReasontoLiveAdventures]

Thank you for the kind note, it’s definitely appreciated.

[@MrFrowijn]

I am a foreman in contaiminated soil clean up on an industrial site. I got more benefits from becoming more flexible due to bouldering than I got from strength training. Being able to move around, under,over pipes and cramped spaces with ease while coworkers struggle just because of the mobility difference really made the biggest change in how easy I could do my work.

[@Heintz_H]

You're right ! I feel like strength training is so popular because it's greatly beneficial for people working in offices, which are a majority nowadays. But for people who work manually all day long, it would be more beneficial to do stretching and mobility training. I mean there's no point to exhaust your body further by going to the gym if, like you say, you are already moving (and maybe lifting things) all day long.

[@mikafoxx2717]

It depends, lifting with good range of motion can help with flexibility by being essentially weighted stretches, but anything that puts your body through a full range of motions should really help.​@@Heintz_H

[@anasabidullah8670]

We are really thankful for all the useful information you've been giving us free ❤

[@TheBioneer]

😁 And I’m really thankful that you watch!

[@Browny84]

For some reason I read this as “useless information” and I thought, you just can’t please some people, can you? 😂

[@Vijay-b4o8b]

I second that ❤

[@gladiatorscoops4907]

Mobility is absolutely key esp when you get older, but great to get in the habit of it when you are young. I started doing a lot of the ATG stuff for my knees from Knees Over Toes guy - and it has transformed my knees. I have jumpers knee, so basically the ligaments that are across the knees are super tight and get really inflamed after any kind of explosive exercise, so after a game of football id be in serious pain for 3-4 days and take about 8 days to be ok again, now at 42 I have healthier knees than I did when I was 21. I can sprint and play football again and 95 percent of my pain is gone to the point where I could play football or sprint the next day - absolutely blew my mind. Shame I lost 20 years of playing football and other sport though, so hope this helps someone.

[@AliBinSun]

Thank you for sharing, keep up the progression💪🏾💯👍🏾

[@lukasbrida9530]

As a Physiotherapist, I really love your videos as you highlight crucial points that so many people forget when talking about training and exercise! Cheers M8^^

[@karmapolice2815]

Mobility has become huge for me as I've entered my 30s after a long period of inactivity and laptop syndrome in my 20s. Couldn't agree more, most folks would definitely benefit more from mobility than other training, and it's amazing how quickly it works if you just stick with it!

[@Heintz_H]

As someone still in his 20's with no particular issue at the moment, I found it easier to incorporate mobility training into my routine with primal movements like animal flow movements, tree climbing or swinging from bar to bar. They are a ton of fun and a good way, I think, for younger folks to keep their range of motions as they grow older.

[@OmniHC]

As someone who just rediscovered tree climbing in his 40s, i can say that its a fantastic low impact and fun exercise still. And it's about as functional as an exercise can get!

[@grantweaver3698]

As a 43 yro dude, seeing you do those 1 legged squats blows my mind 🤯

[@hannibalwantsahuggrande3433]

Why? They aren't that hard

[@TotalNigelFargothDeath]

@@hannibalwantsahuggrande3433 not everybody weighs 60kg

[@guyfawkes5012]

check yo privilege kid

[@Thatsnotmyhandle]

@@hannibalwantsahuggrande3433I’m not gonna sugarcoat like the guy above and simply say don’t be an arsehole

[@Heintz_H]

I thought the same, it's not a fancy or super hard move by any mean (still can't do one even though I'm 21) but you feel the experience and years of training when you see Adam being so fluid and efficient at them.

[@billwatson4576]

I am 50 now, heart attack at 46 and quad triple bypass. I have back pain for years, had to relearn and how to redo everything. Thank you so much, your videos really help explain what other KZbin channels don’t even talk about

[@NeoArmstrongJetArmstrongCannon]

I consider the likes of the handstand, middle split, or back bridge a far greater show of strength than a heavy squat or deadlift, and I'm glad I recognised this quite early after having started exercising.

[@mikafoxx2717]

I wouldn't say those are strength, though. Those are skill and mobility capability. Strength plus mobility capability is what makes someone well rounded like the bioneer here.

[@zsmall]

Just found your channel, this channel is exactly what I need to get back into training. I used to do Martial Arts, Parkour, and American Ninja Warrior training. This channel is right up my alley, and I know will help me get even farther than I was before.

[@nappasavestheworld4757]

Bro. I just tried working on my hip flexors with my back against the wall like you demod. Holy shit! Apparently I too have been using my abs and back to work my hip flexors in the past. Thank you!

[@Vijay-b4o8b]

Gentleman you're inspiring me! We are oceans apart and you're helping me with managing my mid-life crisis

[@blaz3ofglory570]

I also had tight weak hip flexors/back problems Adam.. Dealing with it is a long, slow, arduous process. One of the most painful & frustrating things I've experienced. If you do happen to make a full recovery, don't forget to congratulate yourself.

[@siemprestruggle9272]

I just commented about this above, did you or are you doing different exercises for tightness and for weakness?

[@blaz3ofglory570]

@@siemprestruggle9272 I have a few tips on how to recover. I'll get back to you tomorrow with a list of things you can try out and see what works best for you.

[@blaz3ofglory570]

@@siemprestruggle9272 First of all I would invest in a leg elevator from eBay. Increase the blood flow in your bottom half as much as you can. 2.) Start doing bed stretches-the moment you wake up is the best time to manipulate your back and legs. 3.) Poses. Stand on one leg for 60secs, raise the opposite leg/knee to waist height and hold. Switch when time is up. 4.) Jumping on the spot. Feet together, don't allow heels to touch the floor, simply toes and balls of feet when jumping. 3sets of 90secs. 5.) Yoga blocks - one under heels and one under back of head. Just lay back, relax and hold this for 10mins. 6.) Stances. Feet shoulder width apart, bend your knees ever so slightly and hold for 60secs- when they start to shake- Bob up and down like mini squats. (Best) 7.) Deep squat/Sumo squat holds 8.) Wall sits 9.) Splits position - Hold for 10mins. 10.) Walk/run/Walk/run 11.) Skipping 12.) Touch your toes challenge 13.) Side lunges 14.) Lotus pose 15.) Massage/Sauna

[@danielikhal8547]

I fell in love with your content ever since I stumbled over one of your videos. Your content grew more and more on me over the course of time. You are by far one of the best content creators when it comes to informative, movement oriented videos. Thanks for another great video! Regards from an OT.

[@indriadrayton1132]

Pain-free movement is a must!!

[@KAMPSPORTMEDIA]

You know what, the more of your videos I see the more I learn and I can say your videos has helped me get fitter, the one technique has helped me more then the other though but your videos are an inspire.

[@azgonath1937]

Please make us a "general issue mobility" video with tips and tricks! Your issues are all too familiar! Also, yes - mobility has been a focus, and such I feel better at 30 than I did at 20

[@spacewanderer1]

In the meantime, Knees Over Toes Guy has some good mobility training videos.

[@azgonath1937]

@@spacewanderer1 Aye! Currently following his programs :)

[@nicolaos355]

Do animal flow + ashtanga yoga. Nothing more is needed :D

[@Davlavi]

Informative as always.

[@JDirty-w-tha-30]

Mobility training is great but i struggle to make continued progress in my mobility past maybe the 1st week of initial ROM increases. It seems to help pains a bit but isn't the whole solution (and i know you aren't saying it's the whole solution). It can also be tricky to figure out a good mobility plan with so many body parts to address and so many movements to pick from. Form compensations are tricky to pick up on without a coach and you may not want to further stretch already lax muscles, or just waste time on areas of the body that already have good mobility. Determining where you need the help and what to do about it is complex and tough to sort out for the average joes. For these reasons I find a good coach extremely valuable! For practical pursooses we've been doing rounds of mobility and deficiient muscle strengthening before workouts as a warmup and I find that's a great way to actually DO the mobility work regularly. Rather than plan it and fall off.

[@matsslowlander1398]

Great and helpful video. I try to keep mobility training on the top of my workout list and don't regret it.

[@BillyChilly100]

That was indeed very informative. Thanks once again for addressing and talking about the importance of mobility training.

[@nicholasmesa3588]

It's almost as if you made a video explaining what I've been working on this past year in my own work. 😅 Even down to using the stick! Haha. Love it! Keep it up! Thanks!

[@NotYourCitizenAnymore]

Also 💯 agree that mobility training is what most people will benefit from. There are more studies I’m seeing about excess muscle mass can be healthy as you atrophy with age but mobility is unarguably beneficial. I remember everyone clowning Ido Portal years ago (ok the dude was a little elitist and definitely charged a LOT for his courses) but the guy was pioneering a hybridization of different mobility routines from different cultures.

[@sherwin-rio]

Always feel inspired when watching your videos. Thank you!

[@jolothefighter]

I totally believe that mobility training is underrated. Next to general strength with body weight and barbell or bag, the thing most people most need to work on is surely mobility. People often forget, however, or simply dont know that strength training IS mobility training, if done right. A deep back squat, maybe with a pause, is an amazing way to work on mobility. And same goes the other way, for more mobility means a greater range f motion and more positions in which our body has strength and control. Great Video! 24.9.12.4

[@mikafoxx2717]

And RDL's are great for stretching and strengthening the hamstrings and such

[@MrJohnNinja]

Hi Adam, Excellent message and methods in this video. Yep, if someone can bench press 300 lbs (136 kilograms), but can't tuck in their shirt, then I am not too impressed... I've used information in your "Superfunctional 2.0", as well as some training with Chong Xie, who you've mentioned on your channel to help address imbalances, pain, and lack of movement primarily caused by old injuries (mostly boxing), and too much time behind a desk. As you point out, mobility training can be a bit tedious and slow, but worth it... Thanks again, John R.

[@DeltaComp]

I agree mobility is important, which is why I always make sure to incorporate yoga every day.

[@bastiaanbogers4114]

Hey Adam, I have a very nice tip for you for the shoulder dislocates. You are performing them exactly like I used to, until a weightlifter gave me this tip: I see that you perform them only one way. From in front of your body to overhead, to behind you. And then you bend your elbows and easily move it back. Instead of doing that, try continuing the exercise until the stick is in front of your chest again. The way back is wayyyyyy harder but that is exactly why it’s a great way to train your shoulder mobility. You can’t rush it on the way back, so you need full control of the muscles. A second tip was to lay on an inclined bench on your chest and hang a small (1-2kg) weight on the bar. This allows you to really focus on the behind the head range and the weight gives you a little feedback and something to push against. This gave me great improvements in my overhead mobility.

[@PaulAmzer]

Awesome video as always. As others have commented, would love to see a general full body mobility video from you as previous videos, for example the video on deep squats, were super beneficial to me in the past. Also would be interested in your thoughts on CARS and Pails and Rails. I had some back pain caused by tight and weak hips. Physio had me doing Pails and Rails and it really helped out.

[@dannyjameson7980]

Thanks for all you do sir. We appreciate it.

[@siemprestruggle9272]

Great video. I have a question about hip flexors or the psoas as they are often called. Which actually causes lower back pain, tight hip flexors or weak hip flexors? I would say that for a long time it was a kind of a consensus that it was important to stretch the hip flexors using various exercises like the couch stretch etc. But more recently there has been a lot of discussion about weak hip flexors...but the exercises that strengthen the hip flexors surely make them tighter. The question is what should the main focus be? On both? And how should one program this?

[@TheBioneer]

Strengthening the muscle doesn’t make it tighter - in fact tight muscles are often weak! So absolutely do both! And the way to do it is very simple: strengthen and immediately stretch. 10x seated leg sweeps with back against the wall, 10x pike pulses back against the wall, 2x 30 second hip flexor stretches either side. You choose the stretch but make sure you aren’t twisting the hips to avoid actually stretching. Every day :-) I hope this helps!

[@siemprestruggle9272]

@TheBioneer Appreciate the feedback brother

[@ArtbyPaulPetro]

Best fitness content on the youtube!

[@char45nam1]

I'm gonna try this ideas and I'll let you know! I've been in pain latley

[@medusasub]

yes. mobility and pain free movement are a priority.

[@SAntczak2]

As a longtime comic book fan and writer, I think the "train like Batman" concept is genius. Try to implement it myself, although more along the lines of Old Batman/Ben Affleck...

[@thewolf1630]

Yes sir🫡 As always, your work is appreciated and remember Always Forward Always Primal brother ✊🏾💪🏽

[@MsTatakai]

I never liked stretches... now i regret not doing them... im stretching from sometime now but my hamstrings ... daaaaaayum... Nice tip on the stick to stretch the hamstrings, never thought on that =P thank you !

[@LuthorexFit]

This video came at such a good time

[@damonwereman9297]

Hey Adam, Thanks Again.

[@Steeve2k19]

Well, since i worked deep on my mobility, i quickly understood that it was the most important aspect of physicality to build. And btw, there is a lot of misunderstanding around mobility work. Mobility is strength work before anything else. (it would be strength + flexibility combined in one to be precise)

[@DoughnutDragon]

I have hypermoblility. I can move in a lot of ways but i dont always have the strength to be in that position. Any time someone says straight arms or legs i have to remind myself not to, as mine will bend backwards and thats too far. So i hold it at what feels like 90° bend but to anyone looking my limb they can see it's straight. Idk how to really take this video as i do belive its good to train different movements but i also think, for myself at least, that strength in those movements is more important than trying to increase how far i can move as it's already well above average.

[@S_S_G24]

I think using proper technique from the US Army Hollistic Health and Fitness Doctrine, specifically the physical readiness training mobility Preparation Drill, has helped me quite a bit. I'm getting into my 40s, retired, and not completely broken and still regularly do the drill. Its actually received by many Soldiers as Adam describes: "This doesnt feel like its doing anything" ..Many of us delve into the greater purpose behind the movements, while many more are just getting through the day. Has the Bioneer reviewed any military fitness philosophies? Might be too off brand.😅but the readiness for anything is certainly a shared concept.

[@Real_Matt]

could you please make a video about how you sorted your back out.

[@heidirexin5141]

Very helpful. Thank you!

[@NotYourCitizenAnymore]

Only thing I disagree with what you’ve said is that mobility training isn’t fun! Especially when you get fairly mobile and can transition between positions in cool ways!

[@rmshX]

Yep I love mobility training too, just sprinkle some dance moves in it for example

[@xeno527]

Great video!

[@mako757]

hey brother I love your workouts they are great. How about something with a person with a fused lower back, L3 to SI, any recommendations? I move around as much as I can and I play jiu jitsu too, your exercise and stretch has been a foundation in my workout, respect

[@vinsukakannangara5389]

Thank you so much man!

[@MyMd1111]

have you tried doing back extensions prior to pistols? 2 sets x10 should be enough. you should try.

[@lifewithshades]

what is the brand of your shoes?

[@Lucas_Jeffrey]

Saw the thumbnail and immediately thought it was a Ben Patrick video (Kneesovertoesguy)

[@grantweaver3698]

Lol I thought the same

[@Yoshua-Robinson]

You mean that guy who cannot stop talking in his videos showing off how great his life is now, where half of his exercises are complete BS and incorrectly made?

[@WilliamMunny-d8s]

what exercises would you recomend for a thoracic disc bulge? may 15th ish i was doin heavy barbell rows and popped a disc. i was off work and thru homemade bone broth collagen supplementation, initial rest and functional training i eased back into the gym and within a month was doin regular workouts again and thought i was 95ish% healed but starting construction work a couple weeks ago i find its still very sore and little weak in the area

[@YouGotServed835]

Can you tell me what Vivos you have on in the beginning of the video?!?

[@dust154]

excellent video

[@nappasavestheworld4757]

Dropping another comment. As someone who did nothing but full range of motion squats and deads for a decade +, it isn't enough to keep you mobile. A super small time investment in expressing larger ranges of motion earlier on would have paid dividends today. You can do both.

[@schwetang]

0:45 - When you have to dodge Agent Smith's bullets.

[@edb2483]

Lol.

[@alexmytton2714]

Shut up

[@dokuaccount3172]

For overhead mobility I like mace 360

[@nathanielcessna1862]

Chronic posture and mobility issues have nearly ruined a decade of quality of life. Don't let it happen to you!

[@sd-yn1yu]

hello bioneer i love you videos

[@greenarrow219]

As I get older, things start to hurt. I'm not 21 anymore 😂 Few injuries, knee, clavicle, elbow. A lot of bodyweight training has helped me, get moving and flexibility. Reducing my training with heavy weights. Love kettlebells, bit of weight but not breaking my body.

[@shawndass732]

What about being a soldier and/or a super soldier? Have you watched war of the worlds, mission:impossible, John wick, or even agent 47 from hitman?

[@Anesthesia069]

Have you got any for hip strength/mobility/imbalance?

[@Rawdiswar]

Bro what shoes are you wearing in this clip?

[@simonecandotti4354]

Big love

[@S_S_G24]

9:30 Doing...shoulder...dislocates? Thats what they decided to call it huh? I wonder why?😅

[@chrishansen9379]

The first time I tried dislocates with a broom, my hands were so far apart I hit my head with the stick.

[@tsleong1]

I agree, pain sucks.

[@NaruteetheFodderPianist]

Brb gonna start working on hip flexors because they are also tight and weak as heck

[@homelander026]

I would like some training from the captain

[@TheCârtiță]

Train mobility so you should not work harder te recover what you lose later. Ive been there, still recovering

[@KarlMarch-z6k]

Thank you

[@scottandcoke1342]

I wash myself with a rag on a stick

[@L33622]

only problem i have with mobility training is that it is quite boring and progress is difficult to measure. i do compensate a bit with weighted stretches with things like weighted dips, ATG squats and RDLs though. i can get my shoulders to my wrists pain free in a dip so i dont think im doing too badly 😀.

[@ccaprice8595]

I just follow my boy tom merrick, i do his follow alongs every day

[@ccaprice8595]

You however are one of the reasons I took on calisthenics, stepping away from traditional weight training, at least for a while.

[@giovannitertulli]

al lupo per l’Ironman!

[@richardleesl]

Why do some fitness influencers not believe mobility training is important? I think it is probably more important to avoid injuries and falls. It helps you move through the whole range of motion without pulling a muscle.

[@michelsummers6108]

Yes

[@MrTherealtomgunn]

I thought it was Matt Damon in the thumbnail picture 🤣

[@TheRugghead]

45 years old, 3 knee surgeries.. still trying 😅

[@magicofactuality]

New Jaxblade and Bioneer video in one day? Spoilt.

[@weavehole]

Haha. When I was a kid I could swear with my toes. A few weeks ago I started trying to do it again... I genuinely think its possible. 🖕

[@vexingblackswan3866]

“If you start while your young you won’t have these issues in the first place” *laughs in wrestler*

[@lightningspike4452]

“Pushing past comfort is dangerous?” And then saying try pistol squats…

[@ACarpenter89]

I hope you will do something about the pain That you get in your neck, shoulders, lower back and hips after you or your partner has had a baby

[@thatoneguy43f]

Could you make a video or just give me advice on how i could have the stats of José Mendoza from ashita no joe

[@korcidiamond3623]

If deep backsquats on their own were enough to improve mobility, then surely anyone with a big squat should also be able to do pistol squats... right? Well, that statement is just weird. Never practiced Pistol Squats. Always did ATG Squats and I am able to do pistol squats. Yet these two are completely different movements. The knee has to cave in, in order for you to balance. Most people get away with proper strength training Full RoM and there is no need to do any mobility training. Why are many people so immobile.. Because their technique and RoM is just crap. ATG squats give you every mobility needed for squatting down and playing with your kids. Reverse Nordic Hamstring curls give you insane hypertrophic stimulus and gets you all the knee mobility that is possible. Your strength training should already check all the boxes, that mobility training has.

[@TheBioneer]

What are you on about the knee needs to cave in? If mobility isn’t the limiting factor preventing you from doing a pistol squat then what is? As I said in the video, back squats are good and for the few people who actually go ATG and don’t wear big heeled weightlifting shoes that will likely be enough. Although the weight on the back does slightly change the demands. But that’s also only one movement. The typical weightlifting program has little to nothing for overhead mobility, thoracic mobility, hip mobility in the frontal plane. Reverse Nordic is great but that is by no means a regular strength training move for most people.

[@rudyfire8748]

Adam as always sexy legs🙂

[@notgivennotgiven7776]

Old fashioned

[@sd-yn1yu]

first

[@rizzwan-42069]

You got copyrighted by another dude.

[@desmomotodesmomoto2033]

what a misery doing all these workouts to age fast. Misery.

[@TheBioneer]

Sure mate. I’m having fun and the evidence is absolutely overwhelming that moderate exercise significantly increases lifespan.

[@aaronbenavides1169]

Are you wearing barefoot shoes?

[@sh1vchawla]

First 🫡