Help relieve middle back pain with the Door Jamb Exercise.
Steps:
1. Stand next to a door and hold the jamb with the fingers, thumb facing down.
2. Move your feet close to the bottom of the door to feel the stretch in your middle back.
3. Bring your opposite shoulder closer to the door by grasping your shoulder (see video).
4. Hold for 30 or more seconds.
5. Repeat on the opposite side.
It is recommended to the ice the area of pain after this exercise.
See our other posture exercise videos to relieve pain and stay strong: http://bit.ly/2OVF4YJ
Need help with upper back/shoulder/neck pain? Hunchback posture?
This stretch will help!
During the stretch:
-Stand against a wall.
-Keep elbows tucked in.
-Pinch the shoulder blades together.
Start with holding the stretch for 5 secs, 5 times. Then increase the time by another 5 seconds as you build flexibility and strength; and see your posture improve.
You want to rehab a shoulder injury as soon as possible. If not, it can freeze in a bad position to limit motion, cause pain, arthritis and destroy your posture.
Before starting motion with your shoulder, check your posture to make sure you exercise in a good position. Then start with stretches first by causing enough tension without causing pain. Then add in strength exercises with simple weights to improve strength.
Start you rehab in this order:
Posture Check:
Corner Stretch for Rounded Shoulders
Broomstick Stretch:
3 Shoulder Exercises for Shoulders
Wall Push up
These exercises will stretch, then strengthen your shoulder to keep it pain-free. The bonus is your posture will improve to tolerate the physical and static (such as sitting or standing) stresses of your day to keep you strong and relaxed.
Rev. Herman is my blind videographer (I know not the best choice) who scared me today.
As you can see, his move to getting up takes a little practice.
Here are the steps:
1. However you end up on the ground, get to a seated position.
2. Rest one leg on the floor and slightly bend the same knee.
3. Bring the other foot behind you, so that knee is rest on the floor.
4. Lean forward, putting both palms in front of you.
5. Bring your front leg behind you, so you end on both knees.
6. Bring your knees close to your chest.
7. In one move shift your weight from your hands to your feet and stand up.
Herman (the ballerina he is) did steps 5-7 in one move.
Not recommended!
These steps require good balance and leg strength.
Start next to steady table or chair, progress next to a wall, then in the center of the room to avoid injury.
This stretch helps relieve tightness/pain and improves your balance.
Here are the steps:
1. While seated, cross your ankle over the opposite leg.
2. Interlock your fingers and either over or under your knee.
3. Pull your knee to your opposite shoulder with enough tensions to feel the stretch.
4. Hold stretch for 10-15 seconds. Repeat 3-4 times.
5. Repeat steps 1-4 for the opposite hip.
See our other stretches to improve your balance and strength: http://bit.ly/2OVF4YJ
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There are many ways to relax.Exercise, music, mediation to name a few.
To help our bodies and mind relax before or after a stressful day, practicing mindfulness like Michelle demonstrates today can take you less than five minutes.
Step one: find a quiet place. Prevent yourself from me distracted from your phone, TV or people around you.
Step two: place your body in relaxed position.Here Michelle is sitting up with legs crossed.Other examples are lying flat on your back, or reclining in a seat.
Step three: Start rhythmic deep breathing. Begin by inhaling deeply through your nose; then hold for 1-3 seconds. Exhale completely through your mouth.Repeat this 4-5 times until you feel your mind and body relax.
Step four: start moving your neck in each direction when you inhale, then return to your relaxed upon exhalation.
From our previous talk with Dr. Louise Kelly, practicing this type mindfulness is most effective when done daily, even for just two to five minutes.
Then starting or ending your day in a relaxed state helps your body tolerate the stressors of our everyday life.
This will lower your risk of health conditions caused by stress.
Recovering from back pain or hip pain can cause your body to be not be in balance.
So our first step before adding strength exercises is to recover balance from left to right & front the back of each side of our body.
This will avoid re-injury and improve balance and posture.
This modified reverse lunge focuses on strengthening the weaker side of your low back, hip, glute, or hamstring in the proper standing posture position.
Then performing balanced exercises such as walking, squats, or regular lunges will be effective to strengthen your overall body, in balance.
