5 Exercises That Fix 95% Of Your Problems

Well, your musculoskeletal problems, anyway! The exercises won’t, for example, do your taxes or deal with your loud neighbor for you. But, they will help your body be strong, supple, and pain-free:

20 minutes total

The exercises & what they do:

• Dead hang: improves shoulder health, decompresses the spine, and strengthens grip. Hang from a bar for 20–30 seconds, progressing to 1–2 minutes.
• Glute bridge: builds glute strength, improves core stability, and reduces lower back tension. Perform 2 sets of 10–15 reps, with variations like single-leg bridges or added weight.
• Farmer’s walk: a full-body workout that strengthens the shoulders, core, and grip while improving posture. Walk with weights for 30–60 seconds, 3 rounds, increasing weight or duration over time.
• Resting squat: enhances ankle, hip, and knee mobility, restoring natural functionality. Hold a deep squat for 20–30 seconds, progressing to 1–2 minutes. Use support for balance if necessary.
• Thread the needle: improves flexibility, reduces tension, and enhances rotational mobility. Perform slow, controlled rotations from an all-fours position, 2 sets of 10 reps per side.

Suggested 20-minute workout plan:

1. Dead hang: 3 sets of 30 seconds
2. Glute bridge: 2 sets of 10–15 reps
3. Farmer’s walk: 30–60 seconds, 3 rounds
4. Resting squat: hold for 20–30 seconds, 2–3 rounds
5. Thread the needle: 2 sets of 10 reps per side

It is recommended to perform this routine 3 times per week with 1-minute rests between sets.

For more on all of these, plus visual demonstrations, enjoy:

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Take care!