All Posts in Category: posture exercises

0

Low Back and Hip Pain? Do these Recovery Exercises. @Gibson Feb. ’25. Crooked Spine Show

All levels of low back and hip pain need a proper assessment before starting any movement for recovery. Today I give you my exercises that help my patients recover. We start with simple stretches and then progress to strength exercises. This way each patient (and you) can build a daily routine to get and stay pain-free. Checkout the show.

Watch this Full Video:

https://youtu.be/EuBuFNhSM04

Subscribe, Listen to this episode on

iTunes: https://apple.co/2M0zBCs

Spotify: https://open.spotify.com/show/1Dx38tgWZ8eaS2iaxaEAI0

Workshop Exercises Outline:

Start with range of motion check

-Standing posture check:

-Wall posture check

-Foot placement & tilt Lying face up:  -Is one leg longer?

Exercises for Recovery

1. Standing, Walking: This Position

Stretches (when in Pain):

1. Sitting: Do this checklist

2. Low Back Roll Stretch

3. Edge of the Bed Stretch

Strength Exercises:

1. Wall Hamstring Stretch

2. Static Wall Squat

3. Kick Back Exercise: Wall, Lying down.

4. Lunge Exercise

Podcast: Play in new window | Download

Subscribe: RSS

Read More
0

Edge of Bed. Low Back Towel Stretch (For Patient Exercise Guidance)

Checkout the full video here.

This stretch will help you stretch your back by lying on the edge of the bed and hang your feet off the edge.

Hold this position for up to 30 seconds to start, then add more time to your convenience.

Feel like the stretch is not enough? Roll up a second bath towel to add more of a stretch.

Recommend to do this stretch morning and night, if your back is constantly tight.

Related stretches: 

Hip Flexor Stretch for your Low Back

Leg Bent/Back Stretch

Read More
0

Exercises to Help You Walk Pain-Free & Stay Strong. @Gibson May ’23. Crooked Spine Show

Walking is the most simple way to keep your whole body healthy…usually. Have an injury and poor posture can make walking painful, so you will naturally avoid this . This workshop will give you steps to self-assess your posture, gait, balance (and the muscles that control these). Then you can walk pain-free and build muscle with better posture to live a healthy quality of life.

Watch this Full Video:

https://youtu.be/UxNDZxUv5O8

Subscribe, Listen to this episode on iTunes: https://apple.co/2M0zBCs

See our other podcast videos: http://bit.ly/2AKgyYA

WORKSHOP OUTLINE:::

What are the causes of painful walking?  Ex: Trauma, surgery, balance, posture, etc.

Strategy to walking better:

* Assess spine, hip, knee/ankle alignment.

* Assess standing & walking posture. (Check feet, upper back)

Exercises to improve walking (in this order).

1. Seated Rolling Feet

2. Wall Leg Extensions

3. Wall Squats

4. Wall Hamstring/Back Stretch

5. Wall THIS way Then Wall Walking Exercise. Maintain rolling feet, head up.

*These modifications: A. Eye opens, Forward; then back B. Eyes closed forward; then back.

And find our other workshops to help you here–

https://youtube.com/playlist?list=PL59D-oy3Ai9dJnmuz5eHHVPMf6DJxP-sg

Podcast: Play in new window | Download

Subscribe: RSS

Read More
0

This Lunge Exercise for Better Balance, Stronger Back. Clip. Crooked Spine Show

CLICK HERE to watch the full video:

This is a modified forward lunge that is done in an upright posture.

Start by standing with good posture and even light weights in each hand. Maintain the exercises through the exercise. Here are the 4 steps:

  1. Take a step forward, then pause.

  2. As you keep your back straight lower your body slowly and place your forward knee on the floor; pause.

  3. Raise your body straight up; then pause again.

  4. Bring yourself back to a standing position.

Then repeat this exercise for the other leg. Remember the pause between each step and keeping good posture.

Related Exercises:

Are your Nerves Stressing You Out?

Best Back Exercises for Pain Relief and a Better Life.

Read More
0

Leg Bent/Back Stretch

Watch the full video on Youtube

This stretch is safe and effective for low back pain, hip pain, sciatica, and more.

Derek at Life Performance Enhancement demos this stretch.

Here are the steps of this exercise:

  1. Lying on your back, bend both legs about 90 degrees.

  3. Cross one leg over the other.

  5. 3. Whichever is the top leg, bend to the opposite side.

Listen how to anchor your foot to get the total stretch in the video. 

Hold enough tension where you feel uncomfortable.

Recommended to hold for 30-60 seconds for the most benefit.

More videos to help your low back–

Low Back Roll Stretch

Two Best Low Back Strength Exercises

Read More
0

Improve Walking, Balance Exercises. Bill demos. Euclid Chiropractic.

Here is the full video.

Bill demos these exercises that keep him out of the wheelchair and walker, while being more energetic at 93 year old. Along with the adjustment, Bill has better posture, balance, and strength walking with less pain.

In order:

1. Knee raises

2. walking with a pause

3. with eyes closed

4. eyes closed, and walking backward.

Understand when you feel off balance…GREAT!  You are training your brain and body to have better balance.

Related Article:

Proper Walking for Posture, Balance, Strength. @Brookdale Nov. ’18

Read More
0

Shrug Exercise. For Neck, Shoulder Strength. Euclid Chiropractic

This link for the full video. 

Start this shrug exercise after feeling no pain in the neck, shoulders or upper traps. This will start to strengthen the muscles mentioned. Good form is the KEY to this strength exercise.

Here are the steps:

  1. Using a broom or water bottles (just to start), stand up straight with your head back.

2. Lift the water bottles or stick straight up while keeping your body and head still.

3. While perform exercise pinch your shoulder blades together.

After finishing the shrug exercise for the first few times, stretch your neck and upper traps by performing the Upper Trap Exercise. 

Read More
0

Outside Hip Pain? This Stretch will Help. Derek at Life Performance Enhancement

This link to the full video. 

My colleague Derek Wohlers demos and talks you through the step-by-step of this exercise.

Listen how to place your foot to get the total stretch.

Hold enough tension where you feel uncomfortable.

Recommended to hold for 30-60 seconds for the most benefit.

Go to this full workshop to get exercises to help your torso, core and lower body-

https://youtu.be/nF7BDU58Xlc

Connect with Derek of Life Performance Enhancement-

https://www.lpecoaching.com

https://www.facebook.com/LPEsportsfitnessrehab/

https://www.instagram.com/lpe_fitness_sports_training/

Read More
0

5 Better Back Exercises for your Home. Clips. Upland Claremont Cucamonga Chiropractor

Watch the full video-

https://youtu.be/JaEX__zc4M8

Can we keep our back strong at home? These exercises include 2 stretches, 2 posture checks and a strength exercise.

Doing these ROUTINELY will reduce pain and increase strength; then you can feel less stressed and sleep better. Bath towel, floor and wall space required; weights not needed.

Jump to the specific exercises:

Low Back Roll stretch exercise (1:13)

Lung Stretch for the back and hips (3:29)

Standing Posture Check (5:15)

Sitting Posture Check (8:02)

3 type of Squats for back strength (10:21)

Checkout our recent workshop for more exercises to Stay Healthy at Home- https://youtu.be/R7ZQFkK1F58

Are here is our recent video for home exercise for neck pain relief– https://youtu.be/Q6L4NuUQiks

Get this New Patient Offer to get help now:

http://www.euclidchiropracticinc.com/offer

Call Now: 909-981-5666✨ Upland, CA

Changing Your Health from the Inside Out.

Read More