¡5 Ejercicios que Solucionan el 95% de Tus Problemas!

Introduction

In this tutorial, we will explore five effective exercises that address common body problems, improve joint health, and enhance overall mobility. These exercises can be done at home with minimal equipment, making them accessible for anyone looking to alleviate pain and improve their well-being.

Step 1: Face Pull in Door Frame

• Purpose: Strengthens upper back and shoulder health, promotes good posture.
• How to Perform:
  • Stand in a doorway and hold the sides of the frame.
  • Pull your body towards the frame while keeping elbows high.
  • Focus on squeezing your shoulder blades together.
• Tip: If you have resistance bands or a cable machine, use them for added resistance.

Step 2: Dead Hang Hold

• Active Version:

  • Engage your core and pack your shoulders.
  • Hang from a pull-up bar with feet off the ground.
  • Hold this position to improve core strength, shoulder flexibility, and grip strength.

• Static Version:

  • Keep your feet on the ground while hanging.
  • Focus on decompressing your spine by letting your pelvis drift away from your spine.

• Tip: This exercise is beneficial for relieving lower back pain.

Step 3: Hip Drop Against a Wall

• Purpose: Targets the gluteus medius to alleviate lower back pain.
• How to Perform:
  • Stand against a wall, feet shoulder-width apart.
  • Lift one knee while pushing your hip towards the wall.
  • Hold for a moment, then switch sides.
• Tip: Aim to push your hip towards the wall as high as possible for maximum engagement.

Step 4: Bridge and Reach

• Purpose: Strengthens the gluteus maximus and mobilizes the thoracic spine.
• How to Perform:
  • Lie on your back with knees bent and feet flat.
  • Lift your hips into a bridge position.
  • While in the bridge, reach one arm overhead, rotating your torso.
• Tip: This exercise not only strengthens your glutes but also helps relieve tension in your upper back.

Step 5: Bombing Push-Up

• Purpose: Strengthens shoulders, chest, and triceps while enhancing thoracic extension.
• How to Perform:
  • Start in a push-up position.
  • Lower your body while keeping elbows close to your sides.
  • Press back up, focusing on shoulder mobility.
• Tip: Control each movement for effective strength building and joint mobility.

Bonus: Step Lunges on Stairs

• Purpose: Addresses knee issues with a combination of step-up and reverse lunges.
• How to Perform:
  • Stand at the bottom of a staircase.
  • Step up with one foot, followed by the other, then step back down in reverse.
• Tip: Focus on maintaining balance and proper form to avoid knee strain.

Conclusion

These five exercises are designed to tackle common physical issues, improve posture, and enhance mobility. Incorporating them into your routine can lead to significant improvements in your overall health. For more stretching routines and tips, consider subscribing to the channel for updates on new content. Remember to listen to your body and consult with a professional if you experience pain or discomfort while exercising.