Start here
New to Movement Fix? Start here
There are hundreds of free articles, videos and podcast episodes on this site. Here is the simple way through them: pick your problem area, start with a free course or cheat sheet, then follow a program when you want a plan.
What do you want to work on?
1
Pick your problem area
Shoulders, hips and low back, or moving better every day.
2
Start free
Read the most popular guide, then take the free email course or download the cheat sheet.
3
Follow a plan
When you want structure, a step-by-step program tells you what to do and when.
Path 1
Shoulders
For stiff, tight or cranky shoulders, and for anyone who wants better range of motion overhead.
1
Read the most popular guides
2
Start free
Shoulder Basics
A free 5-day email course: the pecs, the lats, upper back mobility and strength, and a daily shoulder prehab routine.
3
Follow the plan
Shoulder Mobility Program
12 weeks, 4 short sessions a week, with a video tutorial for every exercise.
To build stronger shoulders as well, see the Shoulder Strength and Performance Program.
See the programPath 2
Hips & low back
For tight hips and a stiff low back, and for anyone who sits a lot and wants to move better.
1
Read the most popular guides
2
Start free
Hips & Low Back Basics
A free 7-day email course: hip mobility drills, stretching routines, the best way to sit to take stress off your back, and safe core strengthening.
3
Follow the plan
Hip & Low Back Mobility Program
A step-by-step plan to improve your hip and low back range of motion, 10–15 minutes per session.
See the programPath 3
Move better, every day
For anyone who wants to warm up well, stay mobile and fully move every joint every day.
1
Read the most popular guides
2
Start free
Movement & Mobility Drills Cheat Sheet
A free 10-page PDF of Ryan's favorite movement, mobility and soft tissue drills, by body area.
3
Follow the plan
Daily Dose of Movement
10–15 minutes of daily movement, stretching and self-care for 90 days.
See the programKeep going
More ways to learn
The Movement Fix Podcast
Interviews with clinicians, coaches and other experts, plus solo episodes from Ryan.
Popular series
Lists Ryan put together as a starting point.
Free resources
Every free email course and guide in one place.
A note from Ryan
Why I built this site
Hey, my name is Ryan DeBell. I'm the creator and guy behind Movement Fix, making videos, recording podcasts and working with gyms and athletes.
I think it's a basic human right to know how to move your body and be pain free. Humans should fully move every joint every day. Knowledge on how to be a healthier and happier human shouldn't be kept a secret, but should be shared freely to help as many people as possible. That is why I built this site.
If you have any questions after browsing the website, feel free to contact me. Enjoy! – Ryan