Post

https://twitter.com/ted_ryce/status/1626265656600547328

More from @ted_ryce

Ted Ryce

@ted_ryce

Nov 12

The most common cause of shoulder pain:

Shoulder impingement.

It accounts for 44% to 65% of all shoulder complaints.

Here are 5 exercises to reduce pain (and increase strength):

The preferred term is subacromial pain syndrome instead of impingement.

Symptoms are:

•Shoulder stiffness
•Pain in the front of your arm
•Pain on the top of your shoulder
•Unable to sleep on your shoulder
•Pain when lifting your arm overhead

These exercises got me back to training pain-free:

The single most important way to protect your shoulders:

Mini-band wall walks.

This exercise activates your serratus anterior - a scapular stabilizer muscle.

Mini-band wall walks also work with your external rotators too.

Do 3-5 reps and hold each rep for 5 secs.

Read 9 tweets

Ted Ryce

@ted_ryce

Oct 29

Im 47.

And I’m in the best shape of my life.

One of my secrets? Foam roller exercises.

Here is the only foam roller workout you need to prevent injury (bookmark this):

1/ Foam Roller Upper back

Feeling a bit hunched in your back?

The upper back foam roller will fix it.

It targets your mid and upper spike to give you extension and mobility.

This is a great exercise if you sit in a chair all day.

Common mistake:

Rolling into your lower…

The massage technique no one is talking about:

2/ Foam Roller Quadriceps

It’s perfect for tightness in the quads.

It’ll alleviate pad pain and quad tightness (especially after long sitting periods)

How to do it:

1/ Begin in a front plank position.

2/ Place one leg on the…

Read 9 tweets

Ted Ryce

@ted_ryce

Oct 10

How to get huge muscles in less than 3 months:

Use the right exercises.

But most people mess this up and get hurt.

So here is a mega post with every exercise you need for every body part (bookmark this):

The only arm workout you need:

Great Guns Routine

Bench Press
Weighted pull-up
Dips
Dumbbell bicep curls

Sets: 2-4
Reps: 6-15

Great Guns Routine continued:

Cable tricep extensions
Hammer curls
Farmers walk

Sets: 2-4
Reps: 6-15

Read 7 tweets

Ted Ryce

@ted_ryce

Oct 6

In my 20’s and 30’s I had chronic lower back pain.

The doctor said I’d have to live with the pain the rest of my life.

I said screw that and fixed my back.

Here are the 5 exercises that did it:

1. Bird Dog

This exercise improves core stability and strengthens the muscles that support your spine.

How to get started:

- Start on your hands and knees, with your hands under your shoulders and knees under your hips.
- Simultaneously extend your right arm forward and left leg backward.

- Hold for 5-10 seconds, focusing on keeping your back flat and core engaged.

- Return to the starting position and repeat with the opposite arm and leg.

- Perform 10-12 repetitions on each side.

Common mistake:

Allowing your back to sag or rotate.

Keep your spine neutral and core tight throughout the movement.

2. Copenhagen Side Plank

This exercise targets the often-neglected lateral core muscles.

So what?

These are important for spinal stability and preventing lower back pain.

How to perform:

- Lie on your side with your forearm on the ground and bottom leg bent at 90 degrees.

- Place your top leg on a raised surface (like a bench) at about hip height.

- Lift your hips off the ground, creating a straight line from your head to your top foot.

- Hold for 20-30 seconds, then switch sides.

Avoid this at all costs:

Letting your hips drop.

Keep your body in a straight line and engage your obliques throughout the hold.

Read 8 tweets

Ted Ryce

@ted_ryce

Sep 24

The secret exercises no one is talking about:

Overcoming Isometrics.

I’ve been a health and fitness coach for 25+ years.

Use these 5 hidden exercises to lower blood pressure (and prevent injuries):

1/ Isometric Lunge

This is the static hold of the lunge position.

And the isometric lunge strengthens:

-Glutes
-Quadriceps
-Hamstrings

While improving:

-Balance
-And stability

Get started by:

-Stepping over the bar into a lunge position.
-Grip the bar with both hands like deadlift.
-Push into the ground with both legs.

Remember:

Keep your torso leaning forward to engage your glutes.

Press into the ground for 30-120 seconds.

2/ Isometric Squat

An isometric is when you hold a static squat position.

Here’s why you need to use this exercise:

It builds strength in the:

-Quads
-Glutes
-Hamstrings

And they improve core stability.

As well as lower body endurance.

How to do it:

1. Adjust bar so that you can get under it in a squat position
2. Add weight to the bar so it won’t move during the exercise
3. Place feet either shoulder-width or sumo squat width
4. Keep your chest up
5. Press your legs into the ground as hard as you can for 30-120 seconds

Read 9 tweets

Ted Ryce

@ted_ryce

Sep 22

I’ve spent 45,000+ hours training high performers.

Most of them struggle with mobility.

But it’s not rocket science. People just don’t where to start.

Here are 7 exercises to get a larger range of motion (even if you’re stuck at a desk):

If you sit all day…

Then you need to counteract that tightness:

1/ The Dynamic Couch Stretch does just that by targeting your hip flexors and quadriceps.

Get started with this:

1. Start in a lunge position with your back foot elevated on a chair or couch.

2. Slide your back foot up the wall, keeping your back knee on the ground.

3.Squeeze your glutes and push your hips forward.

4. Hold for 2-3 seconds, then release and repeat for 10-15 reps.

Don’t let your lower back too much.

And keep a neutral spine throughout the movement.

Learn the single best exercise for loosening tight inner thighs:

2/ The Adductor Rock

This can enhance your hip mobility and stability with just a few simple moves.

Let me explain…

1. Start in a modified quadruped position with one leg extended to the side.

2. Slowly rock your hips back, feeling a stretch in your inner thigh.

3. Hold for 1-3 seconds, then return to the starting position.

4. Repeat for 8-10 reps on each side.

Avoid this at all costs:

Causing pain in your joints.