ONE Exercise That Can Fix Everything

What if I told you there's one exercise that you probably aren't doing each day that could literally improve your posture, make your neck feel better, increase your shoulder mobility, and even help with stiff hips? I'm going to show you in this video how you can perform this single exercise in 60 to 90 seconds a day, and it might just change your life. Let's get to it. This exercise has three variations, beginner, intermediate and advanced. I'm going to go through all three of them, and you can pick the one that works best for you. But this is the exercise that's going to help stabilize your shoulders. It's going to help improve your neck posture, improve your thoracic mobility, undoing that day-to-day posture that we're always looking down and open everything up. It's also going to strengthen your core and open up your hips if you do the advanced version, which I'm going to get to as we walk through this. I want you to do this with me so you know exactly what you should be feeling and correct any mistakes you've done in the past if you've ever implemented this exercise before. I love doing this exercise right before a workout or even on my off days because it's that effective in making you feel and function better. The beginner, you're going to sit for this or stand. It's simply a W-Y or what I prefer is the W-I. So we're going to stay like this. Externally rotate fingers up. Keep your head over top of your shoulders. Engage your shoulder blades. And we're going to come up. This would be the W, but I like to come to the top. And nice, really slow all the way down, try to get your elbows to your hips and then up again. Very slow and deliberate. You're going to do this for two to three sets. Of 10 to 12 reps. So you can, as I said, you can do this seated. And or standing the next variation, we're going to get right into it. If you find that this is easy or not that difficult, we get on the wall. The wall makes it a bit more difficult because the challenge is trying to get our head, elbows, shoulders and hands back against the wall. You might take two to three inches off the wall with your feet. But the same thing applies all the way up. And. All the way down. Avoid excessively arching your back. You want to keep it neutral. Keep your rhomboids, your traps, all your posterior chain engaged. You're going to really feel this at the very top here for me. This is where I find it difficult to keep my wrists, elbows and shoulders to the wall. You're going to work to your mobility tolerance and both your thoracic spine, your neck and your shoulders to be able to achieve the wall touch in the whole way. Now, for the next level person, the more advanced movement is let's do this into a wall squat as well. So we're going to wall squat, engage our legs, engage our core. Don't excessively extend your lower back. Keep it fairly neutral or flat. Arms on the wall, right down. Try to get the elbows to the waist or sides, wearing them straight up all the way to touch the hands. Now, this is more challenging. Like I said, it's a simple exercise that's not easy to execute, but it works so much. And I think that it undoes a lot of our day to day sedentary lifestyle where we're sitting at our computer, looking at our phones and frankly, just not moving enough. Again, two to three sets between 10 and 12 or even up to 15 repetitions will change how you feel. It will change how you look from a postural perspective, and it's going to help with those nagging stiffness in the shoulders neck, hips and mid back. It's just an overall fantastic exercise. And I know if you implement that daily or at the very least as a warm up or cool down to your current workout regimen, it could change your life.