Do You Have Back Or Shoulder Pain? YOU NEED TO TRY THIS! | Mind Pump

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Published 2018-08-22

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Most people that are watching this video are suffering from Upper Cross Syndrome which roughly translates to slouched forward shoulders and heads. This can lead to chronic pain in the shoulders, the neck, and the lower back. We have a program called MAPS Prime which addresses this issue. You can find it here: bit.ly/2NOSZAo.

What this video covers today is the Zone 1 Test of MAPS Prime. To start off, use a wall. Take a big step away from the wall, two to two and a half feet. First point of contact is your butt. The next point of contact is your upper back. The final point of contact is the nodule on your head. For most people this is challenging. If this is challenging for you, address this.

From this position, the next thing we want to do is close the arch that your back forms. Press your lower back into the wall. Make sure to maintain all points of contact, butt, upper back, and neck, while pressing lower back into the wall. This will not be easy. If this is easy for you the progression of this is a "wall angel". Raise your arms up and bend your elbows on the wall at a 90-degree angle. Now while pressing the lower back into the wall, drive your wrists into the wall. Keep all points of contact, hold for 5 seconds, release, then do again.

The points of contact in this exercise are very important. Do not try and cheat and lose a point of contact. If you lose a point of contact while just pressing in the lower back, lay down on the floor and progress until you can perform it on the wall.

Make sure to breathe normally during the exercise. Once we create the points of contact and press the lower back into the wall, make sure to maintain points of contact, count for 5 seconds, release, and repeat this 5 times.

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Try this out if you have back or shoulder pain.

All Comments (21)

@lastone87 5 years ago

This has become a staple in what I do multiple times a day. This and the hip mobility video have damn near changed my life.
@colbygagnon9668 5 years ago

This is amazing, thank you so much
@zackquaderer4503 5 years ago

Awesome video. Cant wait to see the changes after implementing this.
@mreynoso8679 5 years ago

thank you Adam!
@lisalangfoss1124 6 months ago

Thanks! Great demo to augment MAPS Starter!
@butrousfakhry5910 5 years ago

I love this very helpful. Thanks💪💪💪
@roman_reigns_guy1361 5 years ago

Awesome video 😍😍
@somnath2453 5 years ago

Great teaching! What I like most is you make it so simple with all the necessary details! Thanks and regards!
@djgege8988 5 years ago

Just a quick comment to express my gratitude for the clear and understandable English you’re using. I’m not a native English speaker and I never remembered one time when I had difficulties to grasp the meaning of your explanation : fantastic work !!!
@plorr2FYI 5 years ago

Watching this, I already know my wrists will not reach the wall BUT.. I'm gonna keep with it! Fab video, thank u.
@Matt-ch9pu 5 years ago

I suffer from all of these thanks for posting hope it helps me 🙂
@markmonroe1396 4 years ago

I have been attempting to do this exercise for the past few weeks and was really struggling with getting my lower back to touch the wall while keeping all the other points of contact. After watching this video, the light bulb went on. Thank you for this! It made a world of difference for me.
@toddpratt402 3 years ago

Initially I was unable to get my hands against the wall. I did the "brink move" from video 2 of protect your shoulder. went back to the wall and was able to get my hands against it. I was not able to slide my hands up the wall very far, but it was still a great Improvement prior to the scapular mobilization that the"brink move" provided. I then did some push-ups and went back to the wall. I was unable to get my hands against it once again. Did the "brink move"and had the same results, hands,elbows,head and low back against the wall. Thank you for these shoulder videos.
@ericmartinez3155 5 years ago

I experience a lot of neck pain in this. I've been in and out of physical therapy for years since I got injured in Afghanistan. These movements, in relation to some of the other videos you have, feel like they are hitting parts that weren't focused on by a lot of therapists I have visited.
@shivanidahya6320 5 years ago

Love how Adam substituted s**t for 'shoot'!
@famehilal 2 years ago

Wow. I only did this two times and I swear I feel much better and not as tight
@iLovesMyPups 5 years ago

Wow, this is truly an amazing exercise/stretch or whatever you call it, but it really does help alleviate some of my back pain. I can't wait to continue doing this more regularly and seeing how much more it helps! Thank you so much for making this tutorial free on the interwebs, I sincerely appreciate it =) Edit: You really do it feel it in the abs when done properly, which is a huge bonus since I'm trying to lose my belly!
@dominik1193 5 years ago

First and Awesome Video
@ggyy-ggyy 5 years ago

Super easy for me...coz I dont lift.
@hamishmcewan1176 5 years ago

Exercises with no or little shoulder external rotation. #athleanx. Face pulls, “W’s”, rear delt band pulls.