Sister Dahle Gets Instant Back Pain Relief in Just 1 Crack Dr. Blake Kalkstein

Sister Dahle Gets Instant Back Pain Relief in Just 1 Crack Dr. Blake Kalkstein


Good morning everybody. It’s Doctor Blake Kalkstein from Doctors Adolph
and Kalkstein Chiropractic. Your Baltimore area chiropractor. And we’ve got […] (00:00:07) in the office
today, and she’s a unique case where, well why don’t you tell us what brought your over
to see us. So, I went to pick up my backpack and swing
it over my shoulder and there was just this immediate pain in my lower back. Why don’t you show the camera, and turn around
and you can show us where it hurts for us. Right here. And you felt it right there. How long ago did that happen? About two days ago. About two days ago. And you thought, maybe I’ll wait to see if
it gets betters on it’s own? No, I called immediately. Oh, so she did the right thing and called
immediately. So she called immediately and got in. Let’s see you bend, face me and bend this
way as far as you can. Does that bother your back? Nope, just all stretch right here. Okay, and go the other way, does that bother
your back? Nope. Good. Come back up. Now bend backwards, keeping your knees locked. Does that bother your back? A little bit. SO go backward again, and we’re going to come
over this shoulder. Does that bother your back? And we’re going to go backwards over this
way. Does that bother your back? Yeah. So the left counts as positive, she has pain
when she bends backwards. What about when you go forward? Any pain or discomfort when you go forward? No, just a stretch. A good stretch. So when she bends forward, she has relief,
when she bends backwards she has pain. That leads us down the road to kind of think
it’s a joint issue, a mechanical joint lower back pain issue. So we’re going to adjust her joints. Come up on your side, face me, okay? So you’re going to go on your side, and
lean into the table. We’ll get you a pillow here. […] (00:01:33) came in once, you guys came
in once before, she came here once before during that heavy snow storm we have in February. And, low back issues. You kind of always been to a chiropractor,
right? And you were looking for a chiropractor in
the area? Yeah. We tuned her up, and sent her on her way,
and she’s been great for two months now, two and a half months. And just this incident of her bending down
to pick up that backpack. Straighten that leg for me, just roll over. Good, let that drop. There you go. Now let’s roll the other side, okay? Bend this for me, straighten this leg. SO we’re doing a joint approach on this one,
not a disk adjustment but a joint adjustment. Just let this roll over, let that drop. Good. On your back now. Table’s going to bring you up. We’re going to look at those range of motions
again, see if you feel better. Step on up now. Good. Let’s see, and you can just face Heather
there. Let’s see you bend to the left. Any pressure there? Go ahead and bends to the right. Any pressure there? Nope. Good. Bend backwards for me. Any pressure there? Let’s do the one that bothered you there. Let’s go back and this way. Any pressure here? Yeah, and go back and this way. Any pressure there? Nope. Yeah. So you can see it there, as soon as she bends
back to the left that’s what hurt her to begin with, and does it feel better now? Yes, it does. It feels a lot better, right? Yeah. Thank you so much. You’re very welcome. So, if you guys have hurt yourself picking
up a heavy briefcase or a backpack and you feel a sharp pain in your back, do what […] (00:03:06)
does and just pop in right away, didn’t even wait, make an appointment. Call us for a free consultation and we’ll
get your taken care of. Thanks everybody and we’ll see you next time.

Back Pain Relief with Extension & Rotation Stretches – Ask Doctor Jo

Back Pain Relief with Extension & Rotation Stretches – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. I just got
an email the other day, and somebody said that they were doing extension and rotation
stretches at physical therapy, and they couldn’t remember exactly how to do them correctly.
So what we’re gonna do today is we’re gonna do some extension and rotation stretches for
our back. So the first one I’m gonna have you do is an extension and so we’re gonna
roll over on our stomachs right now, so here we go. We’re gonna roll over onto our tummies.
I’m gonna pull down my shirt so hopefully my fanny’s not showing. Now the first thing
that you’re gonna do is you’re gonna prop up on your elbows. This is the one that’s
the least amount of pressure on your back so this is probably the one you want to try
first, and if it feels ok, then you can progress to the next step. The key with this on your
elbows is you want to bring your stomach down to the ground. You don’t wanna be arched up,
but you want those hips to be flat on the floor. And as you can guess it’s gonna be,
you’re gonna do it 3 times for 30 seconds. But if it feels good and it feels comfortable,
you can even do this for a while in the evening if you’re reading a book or watching TV this
is gonna stretch out your back. So you’re just sitting like this. Kind of relaxing your
hips and letting them roll onto the ground. So the next progression is if this feels good
and it’s feeling like it’s not quite stretching as much, or you stretched it out and now you
want to try a little bit more. What you’re gonna do now is you’re gonna push up all the
way up onto your arms. And straighten out your arms. Same kind of thing, though, you
want to try to keep those hips on the ground. You don’t want to push up like that, that’s
not gonna get that back extension that you need. You really want to roll those hips down
and feel that stretch. If you have somebody at home, they can actually push down on your
back a little bit right there to help you get that extension stretch. I’m sure you can
guess how long you’re gonna do it. 3 times for 30 seconds. Alright so those are some
of the extensions, now let’s do a couple of rotations. So I’m gonna have you roll over
onto your back, pull your shirt down again. And what you’re gonna do is this is gonna
be a progression again. You’re just gonna gently roll your legs to one side as much
as you comfortably can, trying to keep your hips down. And roll back to the other side.
Now you can do this either 10 times back and forth, or as you can guess, you can hold it
for 30 seconds and do 3 on each side. Whichever one’s more comfortable for you. So this is
gonna get a little bit of rotation in that lumbar spine back there. And you’re just gonna
roll back and forth. Now if that feels good and it doesn’t hurt. Then you can progress
it a little bit more, so you’re actually going to bring your bottom leg down to the ground.
The top leg you’re gonna pick it up and pull it to about a 90 degree angle and drop it
down to the side. And that’s gonna really get a good stretch. Sometimes you’ll feel
a little pop in your back. As long as it’s not painful, that’s ok. Same kind of thing.
You’re gonna stretch here for 30 seconds. If this feels good, you can actually put your
hand on top and give yourself a little bit more pressure down through there. And then
you’re gonna slowly come back up. And then rotate back to the other side. Leg down, bringing
your other leg about 90 degrees, drop it down. And if that’s easy, push a little bit. 30
seconds, 3 times each. Alright, for the last one, it’s gonna be a standing stretch. So
what I’m gonna have you do is I’m gonna have you stand on up. So the last stretch that
I’m gonna show you is an extension stretch again. And so all you’re gonna do, is you’re
gonna kind of put your hands on your hips for a little bit of guidance. And you’re gonna
lean back and get that stretch. Now remember, you don’t want to bend your knees and go back
like that, that’s not quite stretching your back. You really want to rotate at those hips.
So kind of put your hands there, and just lean back. I bet you can guess how many times
you’re gonna do it, yep 3 times for 30 seconds. No remember, you want to go back, you want
to feel some tension, that stretch in there, but you don’t want it to be painful. You never
want your stretches to be painful. You never want to feel like your muscles are gonna pop.
You want that good hurt. Like “oh, it’s hurts, but it feels good because I know it’s doing
something.” Alright so there you have it, those were your back extension and rotation
stretches. So if you liked them, please click the like button and leave us a comment. And
remember if you want to see more exercise videos, or even some educational videos, please
check me out at AskDoctorJo.com. So remember, be safe, have fun, and I hope you feel better
soon.

कमर दर्द का अचूक इलाज// Kamar Dard Ka Upchaar-Quick relief in Severe Back pain by Naturopathy-Sachin

कमर दर्द का अचूक इलाज// Kamar Dard Ka Upchaar-Quick relief in Severe Back pain by Naturopathy-Sachin


Namaste I am Sachin Goyal and I welcome you this program for public welfare. One day my close friend came to me with servere back pain and he asked me what is wrong with his back and does he need surgery to cure his back pain? I told him he should not worry about it I have an acupuressure treatment and a home remedy which will cure it very fast. I told him how to press an acupressure point on back. I told him, “just consider the bone below middle finger on back of the left hand as your spinal cord. Upper area of this bone resembles neck, middle area resembles mid back…. and lower area of this bone resembles lower back. Now because you have pain in lower back, so just press it on lower area with the help of thumb. You may feel pain over this area. It is the reflex of back pain. Just keep this area pressed for 5 seconds and then release. Repeat it 10-15 times at one place. Similarly press just above and below this area. After that, press between gaps on both sides of this bone. Remember, do it ONLY in LEFT Hand. If you can’t press hard then do dry massage. Or do oil massage with any oil over this area. Press this area 3-4 times a day. You will get instant relief by pressing and massaging these points. When my friend pressed and massaged it for 5 minutes, his back pain is relieved amazingly. He continued to press them daily and his back pain was cured within a week. He did not undergo any surgery and he saved lot of hard earned money by using this free treatment. I told this treatment to millions of people and they have cured their back pain already. Why don’t you use it?” Then I taught how to make a home remedy using only 2 ingredients, i.e. ginger powder and honey. I told him, “Take 1 tsp ginger powder in a bowl and add 2 tsp honey to it and mix it well. You should make it in morning. Eat it on an empty stomach in morning. Then don’t consume anything for half an hour. You should take it daily in morning and see how your back pain will be cured surprisingly. He started taking it from very next morning. After 2-3 days, he said back pain is relieved magically by using it also. How it has happened? I said, “When we dry out ginger and make its powder then it gains the surprising power to balance the flow of air and blood in body. So when you ate it, it started to balace air and blood flow in your back and back pain is relieved quickly.” He took it for few days and his back pain is cured completely. I told it to huge number of people and they have cured thier back pain by using it. Use it cure your back pain and forget your backache forever. Subscribe www.youtube.com/sacgoyal to watch more acupressure tips health tips and health facts.

Upper Back Love  |  Yoga For Back Pain  |  Yoga With Adriene

Upper Back Love | Yoga For Back Pain | Yoga With Adriene


– What’s up everyone?
Welcome to Yoga With Adriene. I’m Adriene and this is Benji. And today we have
a lovely practice for the upper back body. So hop it is something comfy. Let’s get started. (bright music) Alright friends, let’s begin in
Extended Child’s Pose. Come on down to the ground. Get your knees as
wide as your mat and nice and slow today bring your fingertips to the
earth and you’re going to walk, walk, walk your
hands all the way out. Feeling that big stretch in the
inner hip, the groin. I’m reaching towards Benji.
Never let go. And eventually I’m gonna melt
the heart down to the earth. And I’m going to let you gauge
what it feels good based on what’s going on
in your body today. If this is too much, you can just kind of stack
the forearms here. Create a little pillow for
yourself or sometimes I like to say stacked the
fists like bubble gum, bubble gum in a dish. Half the people
will know what that is, half the people won’t. And basically are just bringing a lift so you can
rest your forehead. Now if you have a
traditional yoga block, you can use that as well. Alright, and we’ve begun. Extended Child’s Pose,
your version. If there are other variations or
modifications you need to start with let’s go ahead and start by
empowering ourselves to just go ahead and do that. And ultimately I’m wanting to deepen the breath here and allow a little bit of an
opening in the hips. Find some length
in the low back, the side body. And as the heart
begins to slowly drop down towards the earth, perhaps with, each exhale we invite a soft opening to the shoulders. This is your chance to
let go of the day thus far. And politely put whatever
you have to do next on hold. Any a To-Do list,
your ambitions, your goals, gently put them on
the shelf and let’s use this time here wisely to just tend to the body and nurture. I’m adding a gentle rock on my forehead. It’s a bit of an
allergy season here so this can feel nice for the nasal area. This is just a good little
reminder that even though we’re working on upper back
love today it’s all one. And both our asana and the rest of yogic philosophy
teaches us that. So that’s the
practice to remember. Press into your
toes down into the earth. So create a full
body experience even here as you slowly begin to rise up. Take a deep breath in. As you exhale walk your hands
back underneath your shoulders. Keep your knees wide. Then nice and easy you’re
going to drop the belly here, open the chest and you’re gonna
really work here to activate the upper back body by drawing
the shoulder blades together. And on an exhale, again,
keep the knees wide. You’re going to round through. Tuck the chin into the chest
and really feel this stretch. As you yield kind of find this pressing away of the
earth with your hands. Good, inhale drop the belly,
open the chest. Activate the upper back body by drawing the shoulder
blades actively together. I’m widening my
hands just a bit. And then exhale,
round it through, exaggerate this stretch. Really hollow through the chest. And one more time.
Here we go, inhale. And exhale, chin to chest. Awesome. Inhale come back to
a nice straight spine. You’re gonna widen
your hands now so that just your thumbs are on the mat. And then I’m gonna keep my right
hand pressing into the earth and I’m gonna slowly take my
left hand all the way up. First to the shoulders,
you’re just gonna find this opening here. Fingertips to the shoulder and
then if you want you can take it all the way up to the sky. Just depends on how you’re
feeling in your body today. So maybe you stay here or maybe
you reach it all the way up. Reach, reach, reach, reach,
reach, reach, reach. Breathing all the way. And then once you find your
kind of full extension here, see if you can
create equidistance between the ears
and the shoulders. So essentially you’re just
noticing if you’re collapsing in your neck and you’re
working hard to create length. This is hard work.
You’re doing great. Take a deep breath in. Good. Keep the
legs where they are. Keep the right hand where it is
and we’re gonna slowly dip the left fingertips down and then
they’re gonna go in and under the bridge of the right arm. Oh yeah, and then you
have this nice fulcrum here. You can use your right hand with
your right elbow up to really create a nice generous stretch. That’s option one. Option two is to take the
right fingertips (giggles) and actively reach them
all the way forward towards the top of your mat.
Super nice. And then, those are my two suggestions
for the upper back body but option three, still for
the upper body but just a little different, would be to bring the
right hand to the small of the back, to your sacrum. There is always
option for a bind here. So find a version here that feels
really good and then know that you can always mix and match. You’re not married to one thing. Then breathe deep. Use your breath
to find expansion, to create more space. And then use
your exhale to soften and create more connectivity. Sweet, then when you’re
ready we’ll slowly unravel. Do it slow so you can
really feel the sensations and just kind of take
advantage of the feeling of the work that you’re doing. Then we’re gonna
reset it with the thumbs so fingertips spill off,
thumb come on to the mat. And then establish this first so
press away from your yoga mat. So we’re not collapsing here,
and then from there, slowly begin to open the chest,
bring your right fingertips to your right shoulder. Breathe deep
here we’re opening up through the pecs, the chest. Often we feel upper back pain
when these get really tight. Want to try to even out both
front and the back body so that we can get you feeling good. Maybe we extend this with a
nice slow breath all the way up. Right fingertips to the sky. Spiraling the
heart all the way up. And then last but not least,
checking in with the neck. Breathe deep here.
Keep pressing into your toes. Awesome. And then here we go. Keep the left hand where it is,
right fingertips are gonna dip down and come in and underneath
the bridge of the left arm. And then we use the
left hand on the earth to really create
an awesome stretch. So you can bring
your left elbow up. We’ll find nice
full breath here. Another option is to send
the left fingertips forward. Really, really stretching. Or left hand on lower back. I’m loving this combo right now. I’m feeling such a generous stretch in my trap which is such a crazy muscle. Breathe deep. Breathe in all
four sides of the torso. Take one more full cycle
of breath in and out here. And then slowly unravel. Cool, so good.
Let’s walk the knees in. Let’s get you off those knees. We’re gonna come through. You’re gonna bring
the knees together. You’re gonna cross
your ankles behind you. We’re gonna come through all the
way to a nice comfortable seat. You’re going to drag
your hands behind you here when you get settled. Drag your hands behind you and
then with the fingertips lifted or palms on the earth so this is
just gonna depend on truly the anatomy of your arms and then
the tightness of your shoulders. So no worries either way. Fingertips lifted or grounded. You’re going to draw the
shoulder blades together. Get the legs really,
really, really heavy. Inhale in, slowly
begin to lift the chest. Exhale, send the
chin up and throat back. So, there’s integrity here. So we’ve gone and lifted
the hips in other sessions. There’s integrity here kind of keeping the
hips nice and steady. Drawing the
shoulder blades together. And then use your breath to feel
deeper stretch throughout the chest line and the neck. Chin up, throat back. Gorgeous. Then we’ll take one
more cycle of breath here. Let it be a nice big inhale. Nice big exhale. And then slowly peel up, stretch through the
hand while you’re at it. Come all the way up. You’re going to
send your fingertips out, Texas T, left to right. And then on an
exhale we’re gonna cross the right
arm over the left. Take your left
hand to your right arm. You’re just going gonna use it
to kind of gently massage it all the way over towards
left side of your mat. Fabulous, again, take
it to the right shoulder. And maybe one more time. So the catch here is sitting
up nice and tall and lifting through not just the front or
the back body and the side but all four sides evenly. You want to keep this kind of
column of your spine lifted. And then you can work
to actively drop your right shoulder down
here as you breathe. And if you’re noticing any
stress or tension in the neck, just anytime you
notice that, respond. Awesome, slowly bring it back. You can check it
out here if you need to. And then we’ll send the
fingertips left to right once again, Texas T. Alright, cross the
left arm this time over. Take your right hand
to your left arm just gently guide it over. Creating length in
the left upper back body. Couple times here. Let’s do three times. Navel is drawing
in and up just a bit. Spine’s nice and tall. Then you can just find a place
here that feels really good as you work to again make
sure you’re not creating extra tension in the
neck and shoulders, the jaw and then
work to actively bring this left shoulder down. So there’s a lot going on here. More than meets the eye. Okie doke, release that. Shake it off.
Shake it out. And we’re gonna come
through all fours now and to a Downward Facing Dog. Just like Benji but different. So take your time
getting there, oh, today, take a wider
stance in your hands for your Downward Dog. Really root down through
your index finger and thumb and really get towards the outer
edges of your mat versus kind of being narrow. Give yourself a nice
wide stance in the hands and then work from there. As always working
from the ground up. Upper arm bones rotate out and
when you’re ready we’ll send the hips up high and back. So definitely taking time to
bend the knees today so you can get your heart
melting towards the thighs. Creating that space that we
all agreed we wanted today. Peddle it out. Keep the hands rooted. Cool and then from
here Downward Dog. Find stillness. We’re gonna take a deep breath
in together here in stillness. Here we go, big inhale in. And on your exhale, go ahead and
breathe out through your mouth. Inhale, fill up. Exhale, bend your knees
breathe out through your mouth, melt your heart
towards your toes. One more just like that. Do it in your own time.
Listen to your breath. Excellent, from there nice and
steady you’re going to walk just to the center of your mat. Bend your knees, tuck your chin
and slowly roll up to standing. And as you find a nice engaged Mountain Pose here go ahead and reach behind, lift your heart
up and you’re going to interlace the fingertips behind your tail. So notice which thumb is on top
here and you’re going to slowly, slowly work to activate the
upper back body and drop the chin just a little bit to
lengthen through the neck. So this is the first option. If you have a couch or a chair
or a wall nearby you could also look around and get creative or
you can save this for later and you can also use the wall
here and we’ll do both sides. So if you’re if you don’t
have any piece of furniture, architecture to play
with go ahead and work here. In time working to
bring your palms together. If you do have
something you want to get creative with and play I’m going to walk
over to the wall here and start with my right side. Finding that same
active Mountain Pose. So I’m lifting up through the
chest the heart and grounding through the legs and
then I’m going to use, of course, the wall or my piece
of furniture to press into to drop my shoulder blade into
socket and down and then find, of course, this generous opening
in the chest and my right pec. Breathing deep. Awesome. And then if you are working on
the right side with architecture or furniture you can
go ahead and release that. And if you’re here, interlace, you can go ahead
and release that. Now if you’re working
sans architecture or prop you’re gonna interlace and just
bring the opposite thumb now in. And then I’m going to take my
left hand now to the wall and you can play as well. And then just
bring the yoga into it. Don’t forget your breath.
Don’t forget your Mountain Pose. Engage your feet. So nice and active. Right? And then when
you find a good spot, enjoy. Stay curious. Dropping the shoulder
blades down and in. Feeling the heart lift. Allowing the breath to
really motivate the work here. Whatever is going
on in your body today. Nice awareness of the neck,
maybe tucking the chin, whenever you need. Beautiful. And then wherever you are,
take a deep breath in. Use your exhale to
gently cue your release and then shake it
out if you need to. And we’re gonna come to a wide legged stance on your mat. Okay, toes are gonna
point in just slightly. We’re gonna find this
upward current of energy through the front body. Downward current of
energy through the back body. So this is our last
little ditty of the practice so really just drop in. Again, put your To-Do list on
hold and let’s make the most of this just kind of making sure
that we’re taking advantage of this awesome time that
you’ve set out for yourself. You’re going to take your left
arm underneath your right here, palms can come together or not. Maybe you just hook pinky to
thumb or maybe you keep it at a nice karate chop here. Inhale, lift your elbows up. This is important
you want to find the lift, lift, lift. Exhale, slight bend in the
elbows connection to your core as you round through this
spine and slowly take it down into a standing
Wide-Legged Forward Fold. Big move here. Ground through the feet. Soft bend in the knees. As you slowly come up, make sure
you’re not bringing any pressure in the low back. So gotta keep
that core turned on. Inhale to lift the elbows up. Exhale, hug the low ribs in. This time maybe
taking more of a flat back. Taking it all the way down. And then strong foundation
here, root to rise here, as you lift all the way up. Alright, now you’re going
to do one more on your own moving with your breath. Try to move nice and slow. Lots of love for
the upper back here. Strong legs ground
you as you rise up. Great, to release go ahead and send your
fingertips up left to right. You’re going to
create a big X. We call a Star Pose
with the kiddies. Inhale in and then exhale to
release and you’re gonna go right into the other side. So right arm comes
underneath the left this time. Find your bind or
your grip or no bind. No bind and then here we go. Inhale, long belly. You gotta get your energy
right so find that lift to the front, that grounding through
the back so you can have your support system as
you lift the elbows up. So legs are engaged.
Soft bend in the knees. Feet are firmly planted all four
corners as I take it down now. Breathing. Slow and steady. Excellent, and then root to
rise here feeling that opening. Woo. Inhale to lift the elbows up. Feel that stretch all around the
shoulder girdle and then exhale slow and with control so you
can really feel the sensation in your upper back body. Great, strong legs,
strong core lifts you up. One more time.
Take it away. Moving to the
sound of your own breath. Then next time don’t rush. I’m just getting
in case you’re there, the next time
your elbows are lifted, you’re going to release. Rebirth! Take the fingertips out,
Star Pose. If you’re feeling brave you can hop the feet
together here playfully or nice and slow
we’ll heel-toe, heel-toe. Fancy yoga term. Walk the feet
together all the way and zip up tight
through thy legs. Lift thine heart
up towards the sky and relax your shoulders down. Cool. Take a second here to
just notice how you feel. And as you sink back a
little into your heels, just kind of ground into a
moment of gratitude for you. Yes, you for taking this time
for yourself to listen to your body and tend
to that good space. Love you so much. Let us know how your
experience went in the comment section down below. Benji’d love to
hear from you as well. And if you know anyone who
might benefit from this video, please share it with them. Subscribe to the Yoga
With Adriene YouTube channel if you haven’t already. It’s the best way
to support free yoga and our beautiful community. Okay, take good care.
I’ll see you next time. Namaste. (bright music)

Fix Lower Back Pain In 2 EASY STEPS! (INSTANT RELIEF)

Fix Lower Back Pain In 2 EASY STEPS! (INSTANT RELIEF)


Hey, what’s up guys Scott Herman here from muscularstrength.com now Whether you’re doing deadlifts squats Overhead pressing rowing or even curling many of you are finding it difficult to lift heavy weights or increase the intensity of your workouts because of lower back pain But that doesn’t necessarily mean that you have a weak lower back Granted there could be some form issues here that need to be dealt with some of the exercises I just mentioned But any part of your body is going to stop bothering you if you’re constantly abusing it with training and neglecting recovery or stretching Constant abuse equals tight muscles guys, and it’s that constant tension That’s causing all kinds of issues for you as well as your lower back pain So I’m going to provide you with two easy fixes that Everyone can do before and after their workouts to open up and relax the lumbar spine as well as the surrounding muscles so that you can progressively Overload with heavier weights without worrying about taking a trip to snap city So the first fix is taking the lower back through its natural range of motion This is important because if your lower back does not have full mobility across all planes of motion This means flexion extension and rotation Training with these limitations can lead to a serious injury so with that in mind I want you guys to drop to the floor so we can perform an alternating toe to hand touch Followed by a scorpion to do a toe to hand touch guys start off by laying with your back on the floor Next lift your right leg into the air and then twist and rotate your right leg towards your left hand While trying to keep your torso in contact with the floor the entire time Try to really feel the twist and stretch across the lower back and mid-back while opening up your thoracic spine Then repeat with the opposite leg and continue to go back and forth for 10 to 12 reps Always staying in control of the movement then as soon as you’re done You’re going to roll over onto your stomach and perform the same movement Of trying to bring your left foot to your right hand and then alternating with that same motion using your other leg This is called a scorpion, and you will again repeat this for 10 to 12 repetitions This combo of rehab prehab exercises is going to get some blood into the area warm up the lower back muscles and take way any tension that you might be holding in that region and remember you are to do this for one to two sets before and After training and for the second fix you’re going to learn how to activate your glutes Properly so now that your back is stretched out and not tense anymore It’s time to fire up your glutes and hamstrings the way they were meant to be trained The problem is however that most people’s lower backs are far too powerful Tensed up and end up overtaking any movement, which causes pain and discomfort This is why you usually see people’s hips shoot up first when they deadlift vs. lifting the bar but by pushing through their legs and hips So what you need to do instead is learn to activate your body’s most powerful muscle group Which is the glutes and hamstrings combo for this fix will utilize an exercise that is also present in my fix anterior pelvic tilt in three easy steps video and Here’s how you can do it what you’re going to do is lie on your back with your feet on the ground and make sure That there’s no gap between your back and the floor once in place push through your heels and extend your hips toward the ceiling Flexing your glutes and hamstrings as much as possible as soon as you extend your glutes You’re not going to just stop when your body’s in a straight line You’re going to flex your glutes as hard as you can and get a slight Hyperextension at the top of the movement. This is how you fully engage your glutes when doing a glute bridge Then you’re going to hold this position for 20 seconds come back down to the starting position Rest for a second then go back up for another 20 seconds repeating this for a total of 10 repetitions Next as soon as all 10 repetitions are complete You’re going to rest for about 60 seconds and then complete a total of 3 working sets guys I know it takes time to warm up and perform movements like this, but these are the things that prevent injuries And if you’re currently feeling pain and discomfort when you squat or bench or overhead press or curl It’s only a matter of time before a more serious injury Finds you be sure to give the video a thumbs up and if you have questions or future video Suggestions leave them down in that comment section it has always more good stuff coming soon. See ya guys

How to Treat a Stiff Back | Upper and Lower Back Pain Relief

How to Treat a Stiff Back | Upper and Lower Back Pain Relief


So, you’ve got some back pain from working in that office all day in that sort of hunched over position I’m Jean and today I’m going to show you a stretch to relieve some of that pain and tension So, starting off you’re going to be lying on your
side with your palms and arms stretched out in front. Inhaling to begin as you exhale, you’re going to reach that top
arm up, and let your gaze follow your hand as
you open up that chest Once you’re in the stretch, you’ll inhale and feel a
nice stretch here in your pecs and your ribs and exhale, coming all the way back. This stretch in particular is more for your upper spine. I’m going to show show you one for your low back. Lying on your back with your knees and ankles glued together again you’re going to inhale to start and
as you exhale let those knees drop to the side and again feeling a nice stretch here at your
side inhale when you’re in the stretch and exhale coming all the way back You’ll do each of these exercises five times
on each side twice a day. I hope this helps your stiff back.

How personal injury attorneys and chiropractors work together

How personal injury attorneys and chiropractors work together


– So you were involved in an auto accident or other personal injury matter and you went to a chiropractor. Well, check out this video to learn how personal injury attorneys and
chiropractors work together. And also watch out for
an important point on watch you should do every time before you go see a chiropractor. (uplifting guitar music) Hi, this is Barry with
the Lawfull Channel. On this channel, you’re
going to find short videos on the legal topics that affect your life. If you haven’t subscribed
already, please do so. And if you have any questions or comments, please reach out to me. If I can’t help you, I’ll
find someone who can. Now, let’s get into the video. So, as a personal injury attorney, I found that the vast
majority of my clients, after auto accidents,
go to see chiropractors. As such, I’m here in
Northbrook, Illinois today with Dr. Gregg Gerstin of
the Align Wellness Center. And we want him to explain to us some of the common
injuries that people suffer after an auto accident. Gregg, can you help us out? – Yeah, Barry, definitely. And thank you for having
me on your channel. You know, we’ve worked
with car accident cases for over ten years and helping them to get
back to where they were before the accident. Some of the common things
that people have problems with wind up being headaches and neck pain. They wind up having difficulty with stress across their shoulders, sprains
and strains in their neck. They can have numbness and
tingling down their arms as well as in their lower
back and down their legs. Some of the really key
and important things in regards to these cases is to make sure that the right diagnostic tests have been done as well as the right diagnosis
have been come up with to attach to the injury the right names so that when they need
to be taken care of, and when they need to be corrected, the right care is provided
for the right period of time, as well as they can wind
up being taken care of by the work that you do. – So Doctor, tell us about some of the kind
of common treatments that you provide to clients
after auto accidents. – In our office, we take every
case as an individual person to figure out what’s gone on
and where they need to go. So, in our office, we use
things like massage therapy, physiotherapies like
electric stim and ice, as well as stretching and
neuromuscular re-education. We use a chiropractic
adjustment as one of the tools to help restore proper motion and take pressure off the nerve to get patients feeling better. And in our office, we specialize in a spinal remodeling process. If any of the normal spinal
curves have been lost, we can help them regain them. – So, one of the questions
people always ask me after an auto accident is how long should they treat for? That’s a question I really can’t answer. I always leave that to the
medical professionals to decide. The one thing that I can tell you is I always tell my clients focus on your health, not your case. In twelve months, if you’re
still having neck and head pain after an accident, all the money in the world
is not going to help you. So Doctor, how long do you
usually see people treat for after an accident like that? – You know, I wish I could
tell you exact time frame. And that’s a big challenge in health care. With motor vehicle crashes,
car accidents, and traumas, everyone’s different. How everyone comes to the crash, trauma, or accident is different. We take a individualized
approach to wind up figuring out where someone is, what’s gone
on, what damage has occurred to develop a plan to take them forward. They key is to work on finding
the causes of the problem, correcting them so that, one, they start to feel better and two, they start to work better and
get back to all the activities of their life that they may have lost. – So, one of the important things about getting you
compensated for your injuries after an auto accident is having the proper diagnosis. That involves things like ICD codes, but we’re not going to talk
about those things today. But I would like to ask Dr. Gerstin, what have you seen in
terms of diagnosis issues and getting your clients reimbursed for their medical expenses? – Well, one of the biggest
keys and important factors towards your supporting the
care that needs to be received is that you work with
someone who has experience in working with people who
have been in car crashes. Now, it’s important for
you to see your physicians and to work with your physicians, whether it’s your primary
or an orthopedist. But it’s also important
to work with someone who has expertise in managing crash cases. And now all primary care
physicians focus on it, thank goodness. We need a lot of them to really be focusing on lifestyle medicine, which they’re outstanding at, and managing your day to day health. This is a unique piece
of health care that, if not taken care of, can cause long term
problems and disability. – Now, in terms of seeing
a primary care physican, they’re still really
critical to the process. One thing that I’ve
heard over and over again from auto insurance companies
is that they like to see that the accident victim went to
their primary care physician before they sought alternative treatment. So I still suggest that people go to your primary care physician. And then after that, then
go to your chiropractor, or whatever kind of medical
care that you need, is. So, the last thing that
I want to talk about is something called gap in treatment. It’s something that insurance
companies capatalize all the time to try and deny your recovery for your medical bills and
your pain and suffering. How does gap in treatment work out in terms of your part of this area? – Well, what I’ve found in practice is that when someone has an injury, the sooner that we can
assess what’s going on and start to help them
on a road to recovery, the better and quicker
the recovery happens. So, we look for patients
to come as soon as they can to wind up getting check to determine what needs to be done. One of the great things about
working with a chiropractor like our office is that, in most cases,
we have availabilities within a day or two for someone
to get that process started. – Dr. Gregg, thank you very much for allowing us to film here today and joining us on our YouTube channel. – Thanks for having me. – If you’d like to check out
Dr. Gregg’s YouTube channel, I put a link to it in
the show notes below. Please subscribe to his
channel and ours as well. Okay, now it’s time for
your take on the law. Were you involved in an auto or other personal injury accident and saw a chiropractor? How’d it work out for you? Tell us about it in the
show comments below. Hey, thanks for checking out this video. If you like what you saw, please consider
subscribing to our channel. If you have any questions or comments, please feel free to reach out to me. If I can’t help you, I’ll
find someone who can. (uplifting piano music)