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Ted Ryce

@ted_ryce

Oct 5, 2023 • 9 tweets • 3 min read • Read on X

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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):

Do you have shoulder pain?

The symptoms of shoulder impingement:

•Shoulder stiffness
•Pain in front of your arm
•Pain on the top of your shoulder
•Unable to sleep on your shoulder
•Can’t lift your arm overhead without pain

These exercises will cure your pain:

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-seconds.

The truth about external rotations:

This exercise works your posterior rotator cuff muscles (infraspinatus and teres minor) better than any other exercise.

Complete all reps on one side before switching to the other side.

Do 2-3 sets of 10-20 reps.

The easiest way to soothe shoulder pain:

c:

The massage will:

• Decrease pain
• Boost strength
• Increase range of motion

Do this for 1-minute on your painful shoulder.

How to ensure decreased shoulder pain:

Thoracic mobilization.

Your upper (thoracic) spine affects your shoulder.

Tightness here will cause problems with your shoulder joint.

Do 3-5 reps on each side and hold each rep for 5-seconds.

This isn’t a stretch.

It’s an exercise:

The cat stretch.

This exercise increases your ability to get your arms overhead pain-free by strengthening your lats.

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

TLDR:

Mini band wall walk
External rotation
Self-massage pecs + anterior delts
Thoracic mobilization.
Cat stretch

For more.....

twitter.com/messages/compo…

If you’re an entrepreneur or high-achiever looking to:

• Lose 20 lbs of fat
• Gain 5-10 lbs or muscle
• Boost your energy level

In 3 hours a week without a strict diet.

Interested?

DM me and let’s chat

twitter.com/messages/compo…

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More from @ted_ryce

Ted Ryce

@ted_ryce

Apr 16

12 years ago I herniated a disc in my back.

> Pain
> Sciatica
> No hard training

But now I lift weights and train in Brazilian jiu-jitsu.

Here are 7 exercises I used to rebuild my back to stay pain-free:

1️⃣ Hip Extension (Quadruped)

On hands and knees, keep one leg bent at 90°. Drive your heel up by extending at the hip. Don’t arch your lower back.

> 10–20 reps each side

Start with bodyweight, then add ankle weights once strong.

Controlled reps, full range.

2️⃣ Straight Leg Raise

On your back, one knee bent, the other leg straight. Lift the straight leg until you feel a stretch in your hamstring, then lower.

> 10–20 reps each side
> Pause at the top

Add ankle weights as you get stronger.

Read 9 tweets

Ted Ryce

@ted_ryce

Apr 30, 2025

In 2016, I herniated a disc in my lower back.

Doctors told me surgery was the only solution.

I said, ‘No thanks,’ and found a better way.

Here are the 7 exercises I used to fix my back and stay pain-free (no surgery required):

Back pain is often caused by poor mobility, weak core muscles, or imbalances in your movement patterns.

This 7-exercise routine addresses all three:

🔹 Mobility first
🔹 Core stability next
🔹 Strengthening to finish

Let’s break it down👇

1. Dynamic Couch Stretch

Improves hip mobility.

🟢 Place one foot on a couch or bench behind you, the other in front. Lean forward slightly, keeping your torso upright.

Do 1-2 sets of 10 reps per side.

Read 11 tweets

Ted Ryce

@ted_ryce

Mar 29, 2025

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.

Read 11 tweets

Ted Ryce

@ted_ryce

Mar 25, 2025

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 16 tweets

Ted Ryce

@ted_ryce

Mar 17, 2025

25 health cheat codes everyone should know:

1. You’re not too old, and it’s not too late.

In my 30s, I rebuilt my health after injuries.

In my 40s, I started training for my black belt in BJJ.

The only deadline is the one you set for yourself.

2. Nobody is coming to save you. Your life and your health are 100% your responsibility.

This was the hardest lesson I ever learned.

If you want change, it’s on you to make it happen. Not your wife or your friends or even your kids.

Stop waiting for permission or "the perfect time".

3. Physical strength builds mental strength.

Every time I’ve been knocked down in life, exercise gave me the resilience to get back up.

Build your body; it will save your mind.

Read 26 tweets

Ted Ryce

@ted_ryce

Mar 12, 2025

The workout most people mess up:

Abs.

I’ve had 6-pack at age 47.

Here are the only 5 ab exercises you need (bookmark this):

You think crunches are good? Think again!

1. Weighted ball crunches strengthen your core.

And core stability is crucial for overall fitness.

How to perform:

- Use a weighted medicine ball.
- Perform slow, controlled crunches.
- Aim for 10-12 reps per set.

Dive into these to enhance core power.

2. Hanging knee raises are perfect for your lower abs.

If ignored, you risk weak core muscles.

- Hang from a pull-up bar.
- Raise your knees to your chest.
- Keep the movement steady.

Remember:

Focus on form to maximize benefits.