7 Exercises to Relieve Low Back Pain in 11 Minutes - Follow Along

In this video I want to show you my go-to exercises for low back pain. The first exercise is hamstring stretch in standing. I like this exercise because I can stretch my leg without bending my back. Keep your back and legs straight. Put the leg you are stretching on a chair. Hold the stretch for 20-30 seconds. Repeat for 2-3 sets for each side. The second exercise is the glute stretch. This stretch stretches the gluteus muscles. I like to do this one lying on my back when I have back pain so I can keep my back straight. Pull the knee across toward the opposite shoulder until you feel a stretch in the back and/or side of your hip. Hold the stretch for 20-30 seconds. This one was a bit painful for me when I bend my left hip so I don't like to overdo this one. The third exercise is the piriformis stretch. This stretches the deep internal rotators of the hip. I do this exercise int he figure 4 position while lying on my back. I lie on my back so my back is kept straight. This is also pretty painful for me but I try to do at least a little bit because loosening my hips help me put on my sock and shoes when I have trouble bending my back forward. This one is pretty tough so when I have a lot of pain, I only hold for a couple of seconds, and just one set. BONUS: I also like to do a bit of knee to chest stretch to stretch out my hip. This is very similar to the glute stretch except instead of pulling the knee across toward the opposite shoulder, I pull it toward the shoulder on the same side. The fourth exercise is the supine heel taps with TA activation. I lie down on my back with my knees bent and my feet flat on the floor. I activate my TA muscle (transversus abdominis) by drawing my navel/belly button toward my spine. I hold the tension in my abdomen and pick up my legs to flex both my hips and knees to 90 degrees. I then slowly lower one of my heels until it taps the floor, then bring it back to 90 degrees. Then I alternate with the other leg. I repeat this for 10 repetitions for each set. If you find supine heel taps too difficult, it might be too advanced for you. Try supine march instead: https://youtu.be/VODrirr_PeE BONUS: The progression to supine heel taps is supine bicycle kicks. Instead of lower the heel toward the floor, I extend my leg out until the knee becomes straight, then I pull it back to 90 degrees. I alternate the legs extending my knees and bringing them back. This is more advanced. The fifth exercise is the plank. I go on my stomach and put my forearms under me. I engage my core muscles to keep my back straight. I also try to keep my knees and hips straight my squeezing my quads and glutes. I hold this position for 30 seconds, and repeat for 2-3 sets. If you find plank on forearms is too difficulty, it might be too advanced for you. Here are some plank variations you can try instead: https://youtube.com/shorts/RGQSz07J5lA BONUS: Hip adductor stretch in quadruped position. I go on my hands and knees and I slide my knees out toward the right and left side until I feel my groins start to stretch. I hold this position for 30 seconds. The 6th exercise is child pose stretch. I go on my hands and knees. I then bring my hips back toward my heels until I feel a stretch in my lower back. I hold this position for about 30 seconds or whatever is comfortable. I like to focus more on breathing for this exercise especially when I cannot bend my hips back too far due to pain. Again I am careful not to overdo this exercise when I have pain bending my back and/or hip. The 7th and last exercise is prone press up on elbows. This is the easier version of the cobra pose. I lie on my stomach, then put my elbows under my body, kind of like when I'm getting ready to go into plank on forearms. I keep my stomach on the floor and try to relax my body. I hold this for about a few seconds and then rest while being flat on my stomach. I do this for 2-3 sets.

Disclaimer: Please consult your local doctor or physical therapist before attempting these exercises. These exercises are specific to my needs and are what work for me. You are responsible for any injury that might occur while attempting these exercises. Music: "Walking with you" by Lilypichu (Comfybeats)

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200 Pinterest Followers Milestone!

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Simple Exercises for Achilles Tendonitis

In this video I will show you simple self treatments you can do for Achilles tendinitis. Cryotherapy: icing the inflamed tendon helps to reduce the pain and decrease Achilles muscle spasms. I will also show you two different ways to do this. Ice pack: 15-20 minutes Ice massage: 10-20 seconds Please note that Bob & Brad use a small paper cup of frozen ice to do ice massage. I didn’t use a cup of frozen ice because you really could use any ice cubes. Stretching: on and off stretch or prolonged stretch. On and off stretch: 10 repetitions Prolonged stretch: 30 second hold Massage: 30 seconds to a minute Range of motion: active dorsiflexion, active ankle pronation and ankle supination: 10 repetitions Strengthening: straight leg heel raises, bent knee heel raises Performs as tolerated. Rest when fatigued. Kinesiotape: leave tape on for no more than 2 days. If there is any itching or increases burning sensation, take the tape off immediately. All footages used in this video are either original footage or obtained via Storyblocks.

Disclaimer: please consult with your local physical therapist or medical doctor before attempting these exercises. These exercises are very general exercises and might not be suited for your specific situation and condition. You are responsible for any injuries that may occur from attempting these exercises.

Wrist Widget Tutorial in 1 minute

This is a video on how to put on the wrist widget. This wonderful device made to reduce wrist pain for TFCC injury actually doesn’t come with a user manual. There are only three pictures on the cover for how to put it on. Here is a step by step guide on how to put it on properly. Wrist Widget Price: $19.00 (blue) Music: “Walking with You” by LilyPichu https://www.youtube.com/watch?v=q8iCL5CR5k0