I have a torn rotator cuff and separated shoulder. For 20 years I limited myself exactly as my physical therapist told me and always had pain and issues. Within a month of going directly against what I was told and doing the prohibited shoulder movements/exercises while working around the pain (but not through), the issues went away. So seriously, try what he's showing in the video, it's eye opening and may terrify you at how WRONG so-called experts can be.
experts are 100% wrong if it has anything to do with diet, exercise, health, etc... conventional wisdom is total crap. I had kidney stones for years while following the doctor prescribed diet - literally stopped and started doing the exact opposite and they're basically gone. Eat tons of protein, drink coffee, eat chocolate every now and then - all of which were basically banned on the normal kidney stone diet.
I've never paid for a comment but I absolutely felt compelled to... My brotha... You have changed my life.. literally saved me hours of sitting on a massage rolling chair ... Thank you
Seriously. I'm not even sure why I clicked on this. I'm literally diagnosed with hyper-mobility syndrome and this is the first video from this channel I've seen. Absolutely hilarious and worth watching, though.
As a Sports Therapist who cares deeply about human mobility (and often lack of, through years of poor/misinformed training or general inactivity), I appreciate seeing this sort of quality, educational content from a man who, on the face of it, presents himself as a characature of himself. Strength in mobility is key to longevity for all of us....keep up that good work Ryan!
@Jnigo he also doesn't offer the personalized advice that may be necessary, young buddy. But you're that guy that thinks everybody watches 1 TH-cam video and solves years of mobility issues.. lmao
@@PaperGrape I’m not young im 21 and sports “therapists” are guys who rip you off. They all charge 300 dollar “consultation” fees and stretch out the sessions over weeks to make u pay the maximum.
Im glad that u incorporated so much pnf and banded joint mobilizations to educate ppl. Most ppl think it’s goofy when it’s the most effective treatments I have received from Physical therapy!
Ryan you really know how to keep these apes engaged to your videos. Thanks for the quality content and providing solutions to my chronic shoulder, scapular, and back pain.
Anyone who works in Physical Therapy can tell you, this guy knows his shit. Explained multiple classes worth of stuff within a few minutes. You don't know the small things on how it works, but he does tell you HOW to do it and the big picture why it works. Really impressed tbh I want to send this to my old Anatomy/Ortho professor, except he's old and would say it's too vulgar while I'm laughing my ass off lol
Ryan, I haven't yet been diagnosed with an issue, however I've done something where my shoulder hurt so bad I couldn't shoulder press 15lbs. Also had pain in my elbow. After seeing this video and utilizing the exercise my pain is 99% gone and I'm starting to lift more with my shoulder. Thanks man.
My both shoulders were wrecked during my years of work in construction. By following your workouts I've stretched my shoulders enough to be able to hold on to a BB on my back. Not without pain, but with practice it gets easier. Instinctively I was doing the right stretches, but now I have instructions and correct form to follow. Never thought about using the resistance band in addition to broomstick, and I'm going to try it today. Anything to get my pre-teen flexibility back. Strangely enough, it seems to be within my reach. It not only makes the workouts better; it helps in everyday life. Thanks, Ryan. You're a treasure.
I’m not a lifter but as someone who recently turned 40 and wants to maintain some sort of healthy mobility into the latter years of my life, this video is quite informative. I have terrible internal shoulder rotation so I look forward to trying this approach to correct it.
me too!!! is like ... , like it, dont like it, fk you either way, don't even know you, don't want to, work , get fat , whatever. Man after my own heart !!
Insane. Touched my toes for the first time ever after doing the ankle mobility on a slant board. Literal cannot believe how effective this was after years of static calf stretching.
I've been dealing with rotator cuff/shoulder impingement/something funky/pain for almost a year. Went to PT a couple times in the spring and started doing some of the movements they recommended. It helped some, but still had pain and lack of mobility on a lot of movements. I found this video a couple months ago and have done the shoulder movements once or twice a week since and today, for the first time in a year, I could get into an overhead squat position with no pain. Thanks for posting this. I know you're not the originator of these movements, but posting them and presenting them in the way you do has been super helpful.
this was the most comprehensive no bullshit good advice video ive seen and i did tkd for 17 years and thought i knew alot ( not everything ) about stretching
Can't wait to start incorporating these Ryan. I don't think there is a single one that I should not be doing. As Always, thank you for everything you do! As a side note, I ran into Ryan in August of 2022, at a big box mart. I was out of town on vacation and had no idea what city Ryan lived in. I just knew as soon as I walked past him (yea, he looks exactly like in his videos), it had to be that funny AF guy on TH-cam, that puts so much good info on TH-cam. Fast forward to June 2023, and can you believe, day 1 of my vacation, literally an hour after I put my luggage away, I saw Ryan at a health food store. He listened to me ramble on about trying to move out west and getting my A$$ kicked by the market. As I was talking with Ryan, a teenager recognized him and was thanking him as well for all of the advice/help he freely posts online. Just want to give another shout out to both Ryan and his wife, two really nice down to earth people.
This was one of the best videos I've ever seen. I was really surprised to see Ryan do some mobility exercise that I do because over time I found they just worked for me.. I get the sense that the information in this video gained me years of trial and error experience in a matter of minutes
I tried the first stretch with the shoulder and was really wowed by how stiff I was in regards to external rotation. I'm broke as hell right now but I made it work using a belt and a broom. I'm really excited to be adding it to my stretching routine.
As a former personal trainer and athlete. I have to give massive props to you man. This one of the best fitness video, whatever you wanna call it. lol Truly great, keep it up!!!!
I'm so glad I found you man. Been training for a long time. It's nice to see someone on here that cuts through all of the bro bullshit. Keep it up. Your routines are killing me. I haven't been sore like this in a long time. You suck. Old man out.
Dude, thank you for this, massive difference in shoulder mobility especially in the left side (side that I sleep on. Now I can actually fix myself. Painful but the mobility is getting better!
This video is fantastic. Hilarious and very effective. I do massage therapy and after several years, I had almost given up on doing stretches on clients, because it takes so much time and gets minimal results. About two years ago I started using PNF style stretches on my clients, and I have been able to unfreeze shoulders reset hip and shoulder posture, and almost completely eliminate peoples chronic aches and pains by giving them their range of motion back and getting their body balanced again. I have adapted my own full body stretching to use the same technique on my self, pushing against the floor on the wall, but I really like your use of the resistance band, what used to take me 30 to 40 minutes I can accomplish in 15 to 20 minutes now. And actually with better results. PNF is life changing. People have said to me, I have a new lease on life, or that hasn’t moved like that in years, or I feel like I’m in a completely different body. The difference is visually obvious. Another helpful thing is to look at yourself in the mirror, start with eyes closed and stand naturally, then open and look at which shoulder is low/forward look at which hip is lower or higher and more forward, this will give you insight into what your problems are from the start. You can use this PNF style, stretching to even out those imbalances and it will make the body move again like it’s supposed to. Thanks for the laughs!
Well who would have thought that might happen? You should tell everybody this secret! I also find that swimming helps me move better underwater lol. Jokes aside, you are correct, every 8 weeks or so when I shake my program up, I have a week off from weights and just do stretches, mobility work, light band work, cardio and see a chiropractor. I don't do yoga per say, but there are a lot of yoga poses that are included in my stretching and mobility program. Also one that's overlooked too is tai chi. I used to do that a bit and that was great for mobility.
just discovered Ryan , what a breath of fresh air great videos that actually work and love the fact he doesn’t take himself to seriously. keep em coming Bro.
I bought your PPL program a little over a week ago; I've always been a fan of PPl programs. Looking at the first sheet, there's no way I could finish it at my age of 50 years old. However, I am doing the 60 minute version (I take a little longer) you included, which is f*ckin great. I just finished week 1 and now heading to week 2. I gotta say, I never did any high volume workouts and honestly didn't know if I could keep up. But I have been able too so far and it feels great to be able to accomplish this being fasted at my age. The inclusion of videos is great too. Just wanted to thank you for taking me to a place I thought I was incapable of at 50 years young. After this, I will buy the 30 day program and see how that is. Thanks Ryan! ...and by the way, Im seeing results pretty quick.
Dude you are funny and informative, I've seen your thumb nails and thought you would be just another ' bro ' but you have humor and knowledge at high levels.
ROFL. I read your post and went back trying to get a look at his thumbnails thinking he had some weird nail polish or had them long or something. Took me a while to realise you meant his video thumb nails. DOH. And I have been in I.T. for 40 years - you think I would have been on that immediately. :)
I like doing both PNF along with standard static stretches in troubled areas. Everyone hates on static stretches but I find it has its place like all types of stretches.
This video has absolutely no business being as entertaining as it is. The fact that it is equally informative almost fixed my PNF (not the shoulder kind).
i've never watched a vid and felt i resonated w/ someone's personality as much as i do this dude's. LOVE ur sense of humor brother, keep up the good shit!
I’m sorry but… in fact I make no apology. This video is absolutely amazing. I hardly comment on TH-cam videos but this one by far deserved it. You really debunked most of my gym pain and clearly explained how to help aid it. Thanks a bunch. Your videos have somehow kept getting better over the years. You’re amazing and the effort you put into making these vids is clear to see. The cutaway clips like you with the belt in the store testifies of this😂👏 Keep going and helping ppl dude!
Really informative and also very light and comical delivery based on your mass and definition you are well educated in biomechanics, Muscle / ligament/ tendon interaction. I realized by watching this that I tend to overcompensate from previous sports related injuries, I think I funded my Orthopaedic’s kids college education. Thank you explaining in detail that maintaining form and basic movements are the key to trading smart!
Got shoulders frozen and painful for years, start doing some exercises and i can now do 10 push ups without pain in less than 2 months ... Keep grinding folks
Wow! This is one of the best videos I have watched. Suffering from rotator cuff injury and looking for tips. Funny and educating at the same time. So we’ll explained too. Thank you man !
Like your no bullshit style. I'm 62 and have tightened up over the years. Going back to the gym I've noticed my shoulder range of motion diminishing. Will definitely try your suggestions. Thanks
@@Traffic587 I strongly suggest starting some form of regular physical activity. The benefits outway the risks and you don't really need a gym membership.
Oh right, this awesome. I'm a physiotherapist, some of my patients are struggling with the shoulder position, tight shoulder and resulting pain and I've had hard time to find good way for them to work on it at home. I'm gonna try it and it seems like it might be a gamechanger.
Definitely going to start doing these on my rest days. I definitely have some mobility issues with almost every muscle group because I was a coach potato for such a long time. These are going to help with my training big time
You had me at "I hate people." Also, kudos for your fast yet articulate delivery of a crisp script with condensed good advice. Unlike many TH-camrs, you kept me focused. (Want to challenge your delivery skills? Try saying "crisp script" five times fast.)
Solid content! Can confirm! Needed surgery for my shoulder 3 years ago but after doing Ryans type of training along with bands here and there, I've rebuilt all 3 heads in that shoulder and Im finally back pushing good weight along with an actual good physique . Not just a fatass anymore
Yo bro congratulations!!!! On rebuilding your shoulder and making yourself stronger !!!!!! I learn how to recover from 2 years of over training and practicing parkour! This gave Me hope that I can recover and build stronger
@@erickstotle4285 like he says, chase the connection. Don't be afraid to lower the weight to hit those reps. That's what it's all about man. I got stiches in my hand now since that comment but Ive readjusted according to my injuries and I'm still crushing and getting gainz . I always recommend starting with his pre COVID vids
@@nathannellis6516 hmmmm , I have thought about that a lot due to my injuries I found myself working out with lower weights, I felt like was retraining my motor neurons, the stronger they get the more efficient my muscle can be, or so I theorize haha. But I did find myself getting stronger working with smaller weights. Thank you for the recommendation! Check this guy out as well Ben Patrick/Knees over toes guy
@@robmira4627 I understand that 100%. I've done a lot of band stretches with that part of the body. I usually grab the thicker band, step on one end, create a single arm bicep pose, loop the other end around my palm, and start rotating forward and backwards. Been incorporating this into my warm up/stretching. It's done wonders !!! Cbum had a good breakdown on this. That's where I picked it up from even though I prolly should of already knew it 😂. Love learning 🤙
I feel so lucky to have great shoulders and knees and still competing at 50. The stick is one of the best tools at the gym and so many people over look it between sets, etc. Shoulder dislocators ftw! Also the green strap ("Stretch Out strap") with no stretch is fantastic aside from bands.
I just completed your 30 day garage workout program. I plan on doing it for the next 2 months to see how this works for 90 days. I'm not quite there on all the volume yet, but my endurance has grown significantly since week one. I'm definitely more tone after these, which is a good feeling, but my main goal with these workouts is to lower my glucose levels. I'm a diabetic and keeping sugar levels low is very important. Your workouts hit that target for me. I love lifting weights anyway but found the standard 3 set / 10 rep model boring and never really drained my blood sugars like your workouts do. If I gain some muscle during these workouts great but that is not my ultimate goal. I'm in my 50's now and my ultimate goal is to live into my 90's and still be able to exercise, live on my own, and interact meaningfully with my loved ones. Thanks for putting these out there and inspiring me to keep going. Also enjoy your comments and comedic approach.
This is an incredible video, good sense of humour, well presented, cool, calm & precise info that's easily digestible as well as informative of the WHY. You got a new sub, and you deserve so many more subscribers. Keep up the great work!
Now this sir is too much in one video! You sir did not just present more info than most people would but put high effort into the editing and the jokes and the camera set ups. I’ve been making content for a while now(CyperHD)(channel) but I always appreciate when people don’t bullshit and get right to the point. I’ll watch this video again and again on my rest days! Big up bro appreciate all the love… hope your doing great. At some point I’ll buy your program just idk when lol…
This instantly changed my shoulders - thank you! I also like to lacross ball my thoracic, lat, etc. would be interested to know your thoughts on that. Trying the squats today.
Gave that chest stretch a shot then had the best bench I've done in years (225 for 9 reps). I'mma have to do some of these at home but I'll definitely try to work it in.
Wow, I did this for 2 weeks and my pain is gone. I can move my body again and play soccer. I havent been able (normally) to do it for years… Thank you so much❤
@@andrewalmeida8334 Yes, hip and knee pain in my case. Definitely try it!! I’m 37. I won’t be playing like I did when I was 20 of course, but this season I’ve played every game so far. I am so happy. And the youngsters in our squad don’t understand it. Focus on mobility not strength. Hope it helps for you.
THANKS A MILLION RYAN!!! My Right shoulder has been out of Whack for a while & my Chiropractor (Franco Columbu) is No Longer there to fix it ... But after testing it and confirming that it was the External Rotation that was the issue, I tried the broom-stick with band around the shoulder for 5 sec. stretches & just after a few (4 or 5), my shoulder felt better then it has for a while and I am now able to rotate it 180 degrees back ... BEST REGARDS TO YOU!!!
Much needed content, very useful. I recently started working out with a great weights program, but the misalignment of my joints makes some of the exercises difficult. More importantly, I would like to stay away from injuries. Thank you for making this!! Good humor and again, thank you so much for your honesty/originality 👍🏻 God bless
Would love to see a video of you and Ben Patrick (Kneesovertoesguy) on gaining strength throughout range. I see some similarities in the way you both look outside the stereotypical training routines.
I initially watched the video to gain some knowledge, but ended up laughing a lot during my first viewing. It's amazing how the combination of wisdom and humor can be so effective.
I actually highly recommend you do PNF "after" a workout when you body is highly loose and you can get the most results doing PNF. This does two things, first your muscles will be properly warm, not potentially "less warm" in some spots thus reducing tearing, and also the looseness before the tightness develops after workout helps you create an even "greater" stretch. I learned PNF in Martial Arts years before Western training starting promoting it, and in martial arts you're getting intimate with every part of your body, and so what I've stated is absolutely the proper method. That's not to say you "can't" do PNF before workout, you can, it's just not as effective and can tear your muscles more. It's one of the reasons why modern understanding of passive stretching doesn't recommend doing it either much before a workout. It's NOT just the "fatigue" factor. BTW, there are a few different "stick" positions with the arms to stretch them which provide the same results "without" having to use a "band".
I have long found it necessary to warm up before stretching then workout. Can't be f*cked doing it after. I don't feel like I have had a good workout if I ain't spent, near broken.
@@glenrisk5234 ... Pre-workout stretch is a must, just depends on the "type" of stretching, full body joint rotation and leg lifts are the best, then only do a "little" passive if feeling a bit tight in an area, which can also be a little PNF as well. But yes, absolutely a MUST to "warm-up" before stretching and then your workout. I've seen many times, including myself in my older age, not warming up before stretching, especially when doing leg lifts as part of a stretch, you can do a major pull. Though, this depends on fitness level. When I was younger the joint rotations and leg lifts WERE my warm-up and stretch. So, just depends on person and situation.
@@leeuniverse I prefer to do yoga, which are more static type of stretches just like these in this video, after I workout with weights. Pre-workout stretching should be more dynamic stretches such as joint rotations and dynamic leg lifts as you mentioned, and also arm swings and dynamic torso twists.
@@yogimaster1 ... Yep, and indeed Yoga is good at really anytime. I also recommend doing Yoga's "Sun Salutation" (the more full body stretch one) as a morning stretch, to bring in the life, and then also do the joint rotations/leg lifts after, and it's also good to do first pre your joint rotations/leg lifts as part of your warm-up stretch before workout. Though, if you're doing everything, the rotations/lifts might be enough as a warm-up.
Good to see you're doing Yoga mobility drills. That's the best way of stretching any body part. The last one Mālāsana is the best. Always combine gym workouts with Yoga mobility drills to reduce injuries and have agility throughout life.
Sir, this video is unbelievable.. I have slowly been getting more and more into this, and I can tell you from personal experience.. this is WAY CHEAPER than a chiropractor, physical therapist, massage therapist, etc. etc. THANK YOU SO MUCH.. I am fixing problems that have plagued me my whole life. and now that I am starting to understand it.. its becoming second nature.. If I feel a problem, I grab my bands and PNF the SH1T out of myself..
As a physiotherapist I love to see such videos. Science proofed knowledge, that gets spreaded from someone, who actually knows what he is talking about makes me hard. The only little mistake you made is that you mistake PNF (proprioceptive neuromuscular facilitation) with PIR (post isometrical relaxation). Great video non the less
Ah yes...good ol' PIR...a.k.a. Penis In Rectum 🤣 On a serious note...What's the difference between PNF and PIR? As a former personal trainer, I am actually familiar with PNF, and the only thing I can think of is that this video is missing the portion of PNF that involves actively forcing a deeper stretch with the antagonist muscle of the joint being stretched. Example: actively externally rotating the shoulder after fighting the forced stretch. Is PIR just PNF without the antagonist portion of the stretch?
@@shortscott86 not quite. PIR is when you put a muscle in a position, in which it is fully stretched, then the patient has to use the muscle isometricaly for 5-7 breaths after the that he is supposed to let loose and the therapist tries to gain some way to stretch the muscle even more. You can repeat that until you dont gain any more way.
@@Yojax PNF is often used for such stretches but true PNF is a positioning and activation technique to enhance a persons ability to use muscles in a specific range of motion. I use it a lot for helping people learn how to use the muscle groups in an appropriate fashion to accomplish the desired movement. So once someone gains motion using these contract relax techniques, it is optimal to use PNF patterns and techniques to reteach proper muscle use so that the tight muscles don't just tighten up again. This can be accomplished simply but going through motions if you use the desired muscles but if not, then it can lead to tensing back up. Was this explanation helpful? Could I explain anything better?
We need more guys like him, last time I laughed like this at fitness help was gym fails. Thanx bud I really njoyed that and very informative. Will definitely be using some of your techniques to sort out my shoulder etc.
"if you have this issue you're going to feel every chest exercise in your delts" and boom just like that, I understand why my chest doesn't grow, but my delts are pretty ripped. The 90 degree test confirmed I have a problem on both sides with external rotation in my shoulder. Thanks for this, subscribed!
i have no problem with dips, but i have bad internal rotation on the right, and bad external rotation in the left, so one of my sides works more in dips than the other one.
I love how you mix great advice with dirty language 😂 I have had a road accident and torn all ligaments in my left shoulder, so my mobility in that joint is pretty bad and I am going to try these exercises.
Made the mistake of watching this guy for the first time during my lunch break, looking for inspiration to heal myself after work. WRONG MOVE! His one-liners are classic and I almost choked a handful of times! Bravo! New subscriber from me.
I have a torn rotator cuff and separated shoulder. For 20 years I limited myself exactly as my physical therapist told me and always had pain and issues. Within a month of going directly against what I was told and doing the prohibited shoulder movements/exercises while working around the pain (but not through), the issues went away. So seriously, try what he's showing in the video, it's eye opening and may terrify you at how WRONG so-called experts can be.
How does your separated shoulder feel like? I may have the same.
Was your pt built like a bag of milk?
experts are 100% wrong if it has anything to do with diet, exercise, health, etc... conventional wisdom is total crap.
I had kidney stones for years while following the doctor prescribed diet - literally stopped and started doing the exact opposite and they're basically gone. Eat tons of protein, drink coffee, eat chocolate every now and then - all of which were basically banned on the normal kidney stone diet.
One hack of a masturbation session it must have been to tore off the rotator cuff
You can also look at supplementing Nattokinase & Serrapeptase to dissolve any scar tissue caused by your injury.
0:21 Shoulder Test
0:44 External Rotation
1:40 PNF
2:44 External Rotation (Continues)
3:40 Internal Rotation
4:41 Retraining your Nervous System
5:26 Worst Case Scenario (Muscle Shrinking)
6:45 Shrinked Pecs
7:20 Toracic Spine
8:23 Lower Back
9:00 Glutes
10:15 Knees
10:47 Hamstrings
11:13 Ankles
Thanks! Small typo: anckles
MVP
Torn meniscus and knee arthritis. Ain't gonna happen, bro
You dropped this, sire 👑
If Andrew Huberman went to trade school instead of college
😂😂😂❤️ please stop it
Oddly accurate.
😂😂😂😂
Accurate af
This comment is criminally underrated
I've never paid for a comment but I absolutely felt compelled to... My brotha... You have changed my life.. literally saved me hours of sitting on a massage rolling chair ... Thank you
Notes for me: 4:00 Shldr Int Rot
7:00 Chest
8:57 Lower back
10:00 Hip
11:00 Hamms
Even if you don’t go to the gym, or have issues, the commentary is just pure gold. Great content , thank you
Seriously. I'm not even sure why I clicked on this. I'm literally diagnosed with hyper-mobility syndrome and this is the first video from this channel I've seen. Absolutely hilarious and worth watching, though.
These videos are put together so well that I just spent 12 minutes watching this, and I don’t even have shoulder rotation issues.
that's a waste of time
@@Cenot4ph ahahahhaha
Funny!!
This guy is so funny so did I.
😂😂😂😂🤦🏿♂️
As a Sports Therapist who cares deeply about human mobility (and often lack of, through years of poor/misinformed training or general inactivity), I appreciate seeing this sort of quality, educational content from a man who, on the face of it, presents himself as a characature of himself. Strength in mobility is key to longevity for all of us....keep up that good work Ryan!
And he doesn’t charge 300 an hour like you!
@Jnigo he also doesn't offer the personalized advice that may be necessary, young buddy. But you're that guy that thinks everybody watches 1 TH-cam video and solves years of mobility issues.. lmao
@@PaperGrape I’m not young im 21 and sports “therapists” are guys who rip you off. They all charge 300 dollar “consultation” fees and stretch out the sessions over weeks to make u pay the maximum.
"I’m not young im 21" I nearly died laughing
@@richardgignac8642hahahaha, he's still a baby.
Im glad that u incorporated so much pnf and banded joint mobilizations to educate ppl. Most ppl think it’s goofy when it’s the most effective treatments I have received from Physical therapy!
Ryan you really know how to keep these apes engaged to your videos. Thanks for the quality content and providing solutions to my chronic shoulder, scapular, and back pain.
Instant subscription. Informative and delivered in an entertaining way.
Ryan is funny and entertaining but, this video is useless.
Dito
Anyone who works in Physical Therapy can tell you, this guy knows his shit. Explained multiple classes worth of stuff within a few minutes. You don't know the small things on how it works, but he does tell you HOW to do it and the big picture why it works. Really impressed tbh
I want to send this to my old Anatomy/Ortho professor, except he's old and would say it's too vulgar while I'm laughing my ass off lol
@@kevinsj99and in such a way a dummy like me can understand it.
Ryan, I haven't yet been diagnosed with an issue, however I've done something where my shoulder hurt so bad I couldn't shoulder press 15lbs. Also had pain in my elbow. After seeing this video and utilizing the exercise my pain is 99% gone and I'm starting to lift more with my shoulder.
Thanks man.
Ten years of YouTubing and not finding as good fixes as this one video!!! Thank you sooo much I owe u
I've spent months of researching and watching videos for all those mobility problems, while this video summarizes it all in 12 mins. Well done!
My both shoulders were wrecked during my years of work in construction. By following your workouts I've stretched my shoulders enough to be able to hold on to a BB on my back. Not without pain, but with practice it gets easier. Instinctively I was doing the right stretches, but now I have instructions and correct form to follow. Never thought about using the resistance band in addition to broomstick, and I'm going to try it today. Anything to get my pre-teen flexibility back. Strangely enough, it seems to be within my reach. It not only makes the workouts better; it helps in everyday life. Thanks, Ryan. You're a treasure.
I’m not a lifter but as someone who recently turned 40 and wants to maintain some sort of healthy mobility into the latter years of my life, this video is quite informative. I have terrible internal shoulder rotation so I look forward to trying this approach to correct it.
I'm an instant fan after just watching the first 3 minutes of this video 😄
Same 😆
"Because, just like you, I hate people and don't want to hear stories about their dumb lives".....Insta fan!😂
me too!!! is like ... , like it, dont like it, fk you either way, don't even know you, don't want to, work , get fat , whatever. Man after my own heart !!
Same here😂
Insane. Touched my toes for the first time ever after doing the ankle mobility on a slant board. Literal cannot believe how effective this was after years of static calf stretching.
I've been dealing with rotator cuff/shoulder impingement/something funky/pain for almost a year. Went to PT a couple times in the spring and started doing some of the movements they recommended. It helped some, but still had pain and lack of mobility on a lot of movements.
I found this video a couple months ago and have done the shoulder movements once or twice a week since and today, for the first time in a year, I could get into an overhead squat position with no pain.
Thanks for posting this. I know you're not the originator of these movements, but posting them and presenting them in the way you do has been super helpful.
“Because I hate people and don’t want to hear about their dumb life.” CLASSIC and well said.
That's when I hit the thumbs up button under the video 😅
Sarcasm at its best! 🍻
🏆
This guy needs a show. No BS to the point, good info and funny.
this was the most comprehensive no bullshit good advice video ive seen and i did tkd for 17 years and thought i knew alot ( not everything ) about stretching
It's the positive vibes that makes this instruction so effective.
Can't wait to start incorporating these Ryan. I don't think there is a single one that I should not be doing. As Always, thank you for everything you do! As a side note, I ran into Ryan in August of 2022, at a big box mart. I was out of town on vacation and had no idea what city Ryan lived in. I just knew as soon as I walked past him (yea, he looks exactly like in his videos), it had to be that funny AF guy on TH-cam, that puts so much good info on TH-cam. Fast forward to June 2023, and can you believe, day 1 of my vacation, literally an hour after I put my luggage away, I saw Ryan at a health food store. He listened to me ramble on about trying to move out west and getting my A$$ kicked by the market. As I was talking with Ryan, a teenager recognized him and was thanking him as well for all of the advice/help he freely posts online. Just want to give another shout out to both Ryan and his wife, two really nice down to earth people.
This is one of the best videos he has put out. It seems like everybody has shoulder problems!
I love this guy. Teaching with humor. I learn so much. Keep it up Ryan!
This was one of the best videos I've ever seen. I was really surprised to see Ryan do some mobility exercise that I do because over time I found they just worked for me.. I get the sense that the information in this video gained me years of trial and error experience in a matter of minutes
I tried the first stretch with the shoulder and was really wowed by how stiff I was in regards to external rotation. I'm broke as hell right now but I made it work using a belt and a broom. I'm really excited to be adding it to my stretching routine.
An educational fitness video with comedy. What more can you ask for?! I Love this channel keep up the good work Ryan.
As a former personal trainer and athlete. I have to give massive props to you man. This one of the best fitness video, whatever you wanna call it. lol Truly great, keep it up!!!!
I'm so glad I found you man. Been training for a long time. It's nice to see someone on here that cuts through all of the bro bullshit. Keep it up. Your routines are killing me. I haven't been sore like this in a long time. You suck. Old man out.
Man this video was amazing, I feel like your retention metrics must be crazy... super entertaining as well as informative. Thanks!
Dude, thank you for this, massive difference in shoulder mobility especially in the left side (side that I sleep on. Now I can actually fix myself. Painful but the mobility is getting better!
This video is fantastic. Hilarious and very effective. I do massage therapy and after several years, I had almost given up on doing stretches on clients, because it takes so much time and gets minimal results. About two years ago I started using PNF style stretches on my clients, and I have been able to unfreeze shoulders reset hip and shoulder posture, and almost completely eliminate peoples chronic aches and pains by giving them their range of motion back and getting their body balanced again. I have adapted my own full body stretching to use the same technique on my self, pushing against the floor on the wall, but I really like your use of the resistance band, what used to take me 30 to 40 minutes I can accomplish in 15 to 20 minutes now. And actually with better results. PNF is life changing. People have said to me, I have a new lease on life, or that hasn’t moved like that in years, or I feel like I’m in a completely different body. The difference is visually obvious. Another helpful thing is to look at yourself in the mirror, start with eyes closed and stand naturally, then open and look at which shoulder is low/forward look at which hip is lower or higher and more forward, this will give you insight into what your problems are from the start. You can use this PNF style, stretching to even out those imbalances and it will make the body move again like it’s supposed to. Thanks for the laughs!
On my off days I started doing Yoga/Mobility work and it really improved my posture and flexibility a lot.
Well who would have thought that might happen? You should tell everybody this secret! I also find that swimming helps me move better underwater lol. Jokes aside, you are correct, every 8 weeks or so when I shake my program up, I have a week off from weights and just do stretches, mobility work, light band work, cardio and see a chiropractor. I don't do yoga per say, but there are a lot of yoga poses that are included in my stretching and mobility program. Also one that's overlooked too is tai chi. I used to do that a bit and that was great for mobility.
Hot Yoga saved my life, for reals. So grateful I was turned on to it.
Just when I'm about to book an appointment with a physical therapist, in come Ryan with the goods. Thanks man!
just discovered Ryan , what a breath of fresh air great videos that actually work and love the fact he doesn’t take himself to seriously. keep em coming Bro.
45 seconds in and i already can tell this gonna be good 😆
Haha, i liked and subscribed at 0:44
7:32😂
45 seconds like my quarter mile time
was about 1:48 in for me ;)
@@pgoodyexactly the same, have never subscribed to a TH-cam channel so quickly.
I bought your PPL program a little over a week ago; I've always been a fan of PPl programs. Looking at the first sheet, there's no way I could finish it at my age of 50 years old. However, I am doing the 60 minute version (I take a little longer) you included, which is f*ckin great. I just finished week 1 and now heading to week 2. I gotta say, I never did any high volume workouts and honestly didn't know if I could keep up. But I have been able too so far and it feels great to be able to accomplish this being fasted at my age. The inclusion of videos is great too. Just wanted to thank you for taking me to a place I thought I was incapable of at 50 years young. After this, I will buy the 30 day program and see how that is. Thanks Ryan! ...and by the way, Im seeing results pretty quick.
Dude you are funny and informative, I've seen your thumb nails and thought you would be just another ' bro ' but you have humor and knowledge at high levels.
ROFL. I read your post and went back trying to get a look at his thumbnails thinking he had some weird nail polish or had them long or something. Took me a while to realise you meant his video thumb nails. DOH. And I have been in I.T. for 40 years - you think I would have been on that immediately. :)
Thanks!
Still number #1 channel, thank you for all the work you do and great jokes 👍🏻 also by chance have any recommendations for bands that won't snap?
Instantly, this has become one of the most important fitness/health related videos on the internets.
Great information! Thanks Ryan!
There's more than one internet?
Your content just keeps getting better Ryan, keep it up bra
I like doing both PNF along with standard static stretches in troubled areas. Everyone hates on static stretches but I find it has its place like all types of stretches.
Everything has its place. Ignore the fashions of fitness. Research, experiment and do what makes you feel better.
This video has absolutely no business being as entertaining as it is. The fact that it is equally informative almost fixed my PNF (not the shoulder kind).
i've never watched a vid and felt i resonated w/ someone's personality as much as i do this dude's.
LOVE ur sense of humor brother, keep up the good shit!
I’m sorry but… in fact I make no apology. This video is absolutely amazing. I hardly comment on TH-cam videos but this one by far deserved it. You really debunked most of my gym pain and clearly explained how to help aid it. Thanks a bunch. Your videos have somehow kept getting better over the years. You’re amazing and the effort you put into making these vids is clear to see. The cutaway clips like you with the belt in the store testifies of this😂👏
Keep going and helping ppl dude!
Really informative and also very light and comical delivery based on your mass and definition you are well educated in biomechanics, Muscle / ligament/ tendon interaction. I realized by watching this that I tend to overcompensate from previous sports related injuries, I think I funded my Orthopaedic’s kids college education. Thank you explaining in detail that maintaining form and basic movements are the key to trading smart!
Got shoulders frozen and painful for years, start doing some exercises and i can now do 10 push ups without pain in less than 2 months ...
Keep grinding folks
these exercises?
Eliminating oxalate consumption and drinking lemon juice helped my frozen shoulder almost immediately.
10 pushups in two months might be the lowest rep count I've seen anybody brag about. But you do you! ;-)
@@capslock9031 bro it took me two years to get to one push up 💀
@caps lock could be some old man with lots of shoulder pain
Pain was the main focus too he may have been able to do it before but painfully
Love the humor. Makes working on yourself more fun when you're listening to this guy.
Wow! This is one of the best videos I have watched. Suffering from rotator cuff injury and looking for tips. Funny and educating at the same time. So we’ll explained too. Thank you man !
Like your no bullshit style. I'm 62 and have tightened up over the years. Going back to the gym I've noticed my shoulder range of motion diminishing. Will definitely try your suggestions.
Thanks
I need this bad. I'm pretty bricked up, but my mobility and range of motion in all these places is awful. Thanks Ryan
😳
@@FrappuccinoAlfredo yeaaaa what is buddy saying😭
If you are bricked up, then you followed his advice and stopped masturbating. Good for you!
@@Chris-2 he's talkin about 10:58
😂wrong terminology
No fitness influencer, I mean no fitness influencer gets me laughing like this man.
This guy truly keeps it real!
I don't even work out. I watched this, because this dude is funny as sh$t, he can probably beat you up and make you laugh at the same time..
Well if that's what you are looking for, try looking up comedy. It will blow your mind!
@@jasonswan3320 🤣🤣🤣🤣
@@Traffic587 I strongly suggest starting some form of regular physical activity. The benefits outway the risks and you don't really need a gym membership.
Oh right, this awesome. I'm a physiotherapist, some of my patients are struggling with the shoulder position, tight shoulder and resulting pain and I've had hard time to find good way for them to work on it at home. I'm gonna try it and it seems like it might be a gamechanger.
Definitely going to start doing these on my rest days. I definitely have some mobility issues with almost every muscle group because I was a coach potato for such a long time. These are going to help with my training big time
Same here bro 💪go get it
Man this is THE most necessary video for me. Thank you sir!
Ryan is a National Treasure... must be protected at ALL cost!!
I watch every video Ryan puts out. 1/2 because he's the best out there and the other 1/2 is because its so entertaining!
His punchlines come out of straight up nowhere. Good stuff.
You had me at "I hate people."
Also, kudos for your fast yet articulate delivery of a crisp script with condensed good advice. Unlike many TH-camrs, you kept me focused.
(Want to challenge your delivery skills? Try saying "crisp script" five times fast.)
I struggled to even read that correctly in my head lol
I just went into my home gym and did just the shoulder stuff. Holy shit. The improvement on the test was immediate. Thank you for this.
Solid content! Can confirm! Needed surgery for my shoulder 3 years ago but after doing Ryans type of training along with bands here and there, I've rebuilt all 3 heads in that shoulder and Im finally back pushing good weight along with an actual good physique . Not just a fatass anymore
Yo bro congratulations!!!! On rebuilding your shoulder and making yourself stronger !!!!!!
I learn how to recover from 2 years of over training and practicing parkour!
This gave Me hope that I can recover and build stronger
@@erickstotle4285 like he says, chase the connection. Don't be afraid to lower the weight to hit those reps. That's what it's all about man. I got stiches in my hand now since that comment but Ive readjusted according to my injuries and I'm still crushing and getting gainz . I always recommend starting with his pre COVID vids
@@nathannellis6516 hmmmm , I have thought about that a lot due to my injuries I found myself working out with lower weights, I felt like was retraining my motor neurons, the stronger they get the more efficient my muscle can be, or so I theorize haha.
But I did find myself getting stronger working with smaller weights.
Thank you for the recommendation!
Check this guy out as well
Ben Patrick/Knees over toes guy
Same here...did my supraspinatus lot of rotation work early on
@@robmira4627 I understand that 100%. I've done a lot of band stretches with that part of the body. I usually grab the thicker band, step on one end, create a single arm bicep pose, loop the other end around my palm, and start rotating forward and backwards. Been incorporating this into my warm up/stretching. It's done wonders !!! Cbum had a good breakdown on this. That's where I picked it up from even though I prolly should of already knew it 😂. Love learning 🤙
I feel so lucky to have great shoulders and knees and still competing at 50. The stick is one of the best tools at the gym and so many people over look it between sets, etc. Shoulder dislocators ftw! Also the green strap ("Stretch Out strap") with no stretch is fantastic aside from bands.
I just completed your 30 day garage workout program. I plan on doing it for the next 2 months to see how this works for 90 days. I'm not quite there on all the volume yet, but my endurance has grown significantly since week one. I'm definitely more tone after these, which is a good feeling, but my main goal with these workouts is to lower my glucose levels. I'm a diabetic and keeping sugar levels low is very important. Your workouts hit that target for me. I love lifting weights anyway but found the standard 3 set / 10 rep model boring and never really drained my blood sugars like your workouts do. If I gain some muscle during these workouts great but that is not my ultimate goal. I'm in my 50's now and my ultimate goal is to live into my 90's and still be able to exercise, live on my own, and interact meaningfully with my loved ones. Thanks for putting these out there and inspiring me to keep going. Also enjoy your comments and comedic approach.
Don’t think I’ve ever learned and laughed like this. What a legend. Thanks mate!
Love this guy's attitude and presentation, he earned a subscribe!
This is an incredible video, good sense of humour, well presented, cool, calm & precise info that's easily digestible as well as informative of the WHY.
You got a new sub, and you deserve so many more subscribers. Keep up the great work!
Now this sir is too much in one video! You sir did not just present more info than most people would but put high effort into the editing and the jokes and the camera set ups. I’ve been making content for a while now(CyperHD)(channel) but I always appreciate when people don’t bullshit and get right to the point. I’ll watch this video again and again on my rest days! Big up bro appreciate all the love… hope your doing great. At some point I’ll buy your program just idk when lol…
This instantly changed my shoulders - thank you! I also like to lacross ball my thoracic, lat, etc. would be interested to know your thoughts on that. Trying the squats today.
I usually dont subscribe to people, especially not after the first video, but this dude is onto something.
1. 180 Degree Shoulder Test - No sets/reps, just an assessment move. (00:20-00:30)
2. Correcting Poor External Rotation - 12-15 reps, 3 sets. Hold stretch for 5 seconds. (01:20-01:40)
3. PNF for External Rotation - Fight stretch for 5 seconds, relax and hold for another 5 seconds. 12-15 reps, 3 sets. (01:00-01:20)
4. External Rotation Exercise - Same as above. (01:20-01:30)
5. Correcting Poor Internal Rotation - 12-15 reps, 3 sets. Fight stretch for 5 seconds, hold stretch for 5 seconds. (04:00-04:20)
6. Internal Rotation Stretch - Same as above. (04:00-04:10)
7. Adductor Strengthening for Knee Collapse - 12 reps over 3 sets. Hold contraction and stretch for 5 seconds each. (10:20-10:40)
8. Hamstring Stretch - 5 seconds hold, 5 seconds relax. 12 reps, 3 sets. (11:00-11:10)
9. Ankle Mobility - Hold contraction for 5 seconds, relax for 5 seconds. 12 reps over 3 sets. (11:20-11:40)
10. Chest Stretching - 12-15 reps, 3 sets. Hold stretch for 5 seconds. (07:10-07:30)
As always, excellent content. Best fitness videos on the internet hands down.
Thanks Ryan
Gave that chest stretch a shot then had the best bench I've done in years (225 for 9 reps).
I'mma have to do some of these at home but I'll definitely try to work it in.
Wow, I did this for 2 weeks and my pain is gone. I can move my body again and play soccer. I havent been able (normally) to do it for years… Thank you so much❤
Did you have hip pain? My hips/legs have been screwed and I had to stop playing cause of the hip pain
@@andrewalmeida8334 Yes, hip and knee pain in my case. Definitely try it!! I’m 37. I won’t be playing like I did when I was 20 of course, but this season I’ve played every game so far. I am so happy. And the youngsters in our squad don’t understand it. Focus on mobility not strength. Hope it helps for you.
@@Tzaltochnie1 Awesome. I will definitely add them in my routine.
THANKS A MILLION RYAN!!! My Right shoulder has been out of Whack for a while & my Chiropractor (Franco Columbu) is No Longer there to fix it ... But after testing it and confirming that it was the External Rotation that was the issue, I tried the broom-stick with band around the shoulder for 5 sec. stretches & just after a few (4 or 5), my shoulder felt better then it has for a while and I am now able to rotate it 180 degrees back ... BEST REGARDS TO YOU!!!
And you don't look a day Older than 48 ... You are Welcome ... Lol
Just Kidding ... You are Awesome!!!
Much needed content, very useful. I recently started working out with a great weights program, but the misalignment of my joints makes some of the exercises difficult. More importantly, I would like to stay away from injuries. Thank you for making this!! Good humor and again, thank you so much for your honesty/originality 👍🏻
God bless
More info about lower back pain solving/prophylaxis would be appreaciated!
prolotherapy fixed my fucked up back
Would love to see a video of you and Ben Patrick (Kneesovertoesguy) on gaining strength throughout range. I see some similarities in the way you both look outside the stereotypical training routines.
This 👆
Excellent, informative, and educational video!
Thank you so much for this information on proper mobility.
Ryan H. fitness awesomeness!
I initially watched the video to gain some knowledge, but ended up laughing a lot during my first viewing. It's amazing how the combination of wisdom and humor can be so effective.
By far the most hilarious and educational influencer that keeps my attention. One of the only ones that I don't skip ahead.
I actually highly recommend you do PNF "after" a workout when you body is highly loose and you can get the most results doing PNF.
This does two things, first your muscles will be properly warm, not potentially "less warm" in some spots thus reducing tearing, and also the looseness before the tightness develops after workout helps you create an even "greater" stretch. I learned PNF in Martial Arts years before Western training starting promoting it, and in martial arts you're getting intimate with every part of your body, and so what I've stated is absolutely the proper method.
That's not to say you "can't" do PNF before workout, you can, it's just not as effective and can tear your muscles more. It's one of the reasons why modern understanding of passive stretching doesn't recommend doing it either much before a workout. It's NOT just the "fatigue" factor.
BTW, there are a few different "stick" positions with the arms to stretch them which provide the same results "without" having to use a "band".
I have long found it necessary to warm up before stretching then workout.
Can't be f*cked doing it after.
I don't feel like I have had a good workout if I ain't spent, near broken.
@@glenrisk5234 ... Pre-workout stretch is a must, just depends on the "type" of stretching, full body joint rotation and leg lifts are the best, then only do a "little" passive if feeling a bit tight in an area, which can also be a little PNF as well.
But yes, absolutely a MUST to "warm-up" before stretching and then your workout. I've seen many times, including myself in my older age, not warming up before stretching, especially when doing leg lifts as part of a stretch, you can do a major pull. Though, this depends on fitness level. When I was younger the joint rotations and leg lifts WERE my warm-up and stretch. So, just depends on person and situation.
@@leeuniverse I prefer to do yoga, which are more static type of stretches just like these in this video, after I workout with weights. Pre-workout stretching should be more dynamic stretches such as joint rotations and dynamic leg lifts as you mentioned, and also arm swings and dynamic torso twists.
@@yogimaster1 ... Yep, and indeed Yoga is good at really anytime. I also recommend doing Yoga's "Sun Salutation" (the more full body stretch one) as a morning stretch, to bring in the life, and then also do the joint rotations/leg lifts after, and it's also good to do first pre your joint rotations/leg lifts as part of your warm-up stretch before workout. Though, if you're doing everything, the rotations/lifts might be enough as a warm-up.
that was fantastically funny. very informative, and now I'm a proud subscriber.
Good to see you're doing Yoga mobility drills. That's the best way of stretching any body part. The last one Mālāsana is the best.
Always combine gym workouts with Yoga mobility drills to reduce injuries and have agility throughout life.
Seriously, without trying to reinvent the wheel, just do Yoga. Combined with weight lifting, it changed my life.
I have a really short attention span, I get bored easily - but no bs I can watch your videos all the way through and enjoy it.
Sir, this video is unbelievable.. I have slowly been getting more and more into this, and I can tell you from personal experience.. this is WAY CHEAPER than a chiropractor, physical therapist, massage therapist, etc. etc. THANK YOU SO MUCH.. I am fixing problems that have plagued me my whole life. and now that I am starting to understand it.. its becoming second nature.. If I feel a problem, I grab my bands and PNF the SH1T out of myself..
As a physiotherapist I love to see such videos. Science proofed knowledge, that gets spreaded from someone, who actually knows what he is talking about makes me hard. The only little mistake you made is that you mistake PNF (proprioceptive neuromuscular facilitation) with PIR (post isometrical relaxation).
Great video non the less
Ah yes...good ol' PIR...a.k.a. Penis In Rectum 🤣
On a serious note...What's the difference between PNF and PIR? As a former personal trainer, I am actually familiar with PNF, and the only thing I can think of is that this video is missing the portion of PNF that involves actively forcing a deeper stretch with the antagonist muscle of the joint being stretched. Example: actively externally rotating the shoulder after fighting the forced stretch. Is PIR just PNF without the antagonist portion of the stretch?
@@shortscott86 not quite. PIR is when you put a muscle in a position, in which it is fully stretched, then the patient has to use the muscle isometricaly for 5-7 breaths after the that he is supposed to let loose and the therapist tries to gain some way to stretch the muscle even more. You can repeat that until you dont gain any more way.
Penis Nearly Flacid, you need to put more attention... 😆
@@willem4701 So how would you define PNF?
@@Yojax PNF is often used for such stretches but true PNF is a positioning and activation technique to enhance a persons ability to use muscles in a specific range of motion. I use it a lot for helping people learn how to use the muscle groups in an appropriate fashion to accomplish the desired movement. So once someone gains motion using these contract relax techniques, it is optimal to use PNF patterns and techniques to reteach proper muscle use so that the tight muscles don't just tighten up again. This can be accomplished simply but going through motions if you use the desired muscles but if not, then it can lead to tensing back up. Was this explanation helpful? Could I explain anything better?
Dude love your presentations!
...agreed. new subscriber here
We need more guys like him, last time I laughed like this at fitness help was gym fails. Thanx bud I really njoyed that and very informative. Will definitely be using some of your techniques to sort out my shoulder etc.
Thank you Ryan, you just saved my life. Lots of love from Brazil❤️🇧🇷
this has to be on the top 3 of best exercise&fitness videos ever. no bullshit and effective as hell. thanks man
This helped me tremendously to reduce pain and increase mobility. Thank you 🙏🏽
"if you have this issue you're going to feel every chest exercise in your delts" and boom just like that, I understand why my chest doesn't grow, but my delts are pretty ripped. The 90 degree test confirmed I have a problem on both sides with external rotation in my shoulder. Thanks for this, subscribed!
Right? Definitely feel it in my delts as well. This guy is such a treasure😅
i have no problem with dips, but i have bad internal rotation on the right, and bad external rotation in the left, so one of my sides works more in dips than the other one.
Congrats Ryan! Yours are the best videos from the whole TH-cam!❤
Honestly the humor helps me memorize and understand it all better, thank you 🙏🏼
Yoda incarnated as a skillful and hilarious physical therapist .
Great work and teaching.
Much gratitude Ryan
I love how you mix great advice with dirty language 😂 I have had a road accident and torn all ligaments in my left shoulder, so my mobility in that joint is pretty bad and I am going to try these exercises.
Made the mistake of watching this guy for the first time during my lunch break, looking for inspiration to heal myself after work. WRONG MOVE! His one-liners are classic and I almost choked a handful of times! Bravo! New subscriber from me.
Lol😂 this was gold! Subscribed! Definitely trying these out in the gym! 💪🏾
Just did the same. Thank fu#@ for the you tube algorithm.
the BLUNTNESS of the video along with being very Infrmative is PERFECT!!