10 Best Lower Back Stretches for Low Back Pain Relief – Ask Doctor Jo

10 Best Lower Back Stretches for Low Back Pain Relief – Ask Doctor Jo


oh hey everybody it’s Doctor Jo and Remy,
and today I’m gonna show you the top ten low back stretches. so let’s get started. A lot of you asked me how many should I do. generally with stretches you want to hold them for 30 seconds and do three on each side.
number one, pelvic tilt. so you might hear me say pelvic tilt for a lot of
different things, but it really is a great stretch. this one is really going
to loosen up those back muscles and it’s one of my favorites to do. for a supine
pelvic tilt, lie down on the ground with your legs propped up, feet flat on the
ground. and imagine that you’re trying to squish your hand if it was underneath
you. so push down rotate the hips and come back up. number two, the cat dog stretch. again
with the cat and the dog, my favorite because it’s animals it’s really really
great stretch for your low back. you can feel it stretching forwards and
backwards with those two motions and it really loosens up that low back. for the
cat dog stretch, get on all fours. you’re gonna arch your back like a cat and tuck
your chin in and then drop your back down and pick your head up. number three, trunk rotation in supine
or lying on your back. so this one’s really good just to start getting some
rotational movements and your back and your back is supported on the floor so
it’s a nice stretch. for a trunk rotation stretch, bend both knees up and keep your feet flat on the ground. then just rotate your knees to one side trying to keep
the upper part of your body flat and hold that stretch. number four, trunk rotation with a leg
crossover. if just the regular rotation isn’t quite enough stretch for you, if
you bring your leg up and over it’s going to give you an even bigger stretch
and sometimes you’ll feel a little pop in your low back because it’s
readjusting your spine. for a lower back stretch lying down, place one leg
straight out and pull the other one up to about a 90 degree angle and then pull
it across your body. number five, hamstring stretch with a
strap. using a strap or a rope or a dog leash to stretch out your hamstrings is
a great way to get that stretch and just keep those muscles nice and relaxed. for
hamstring stretch in supine with a strap, you can use a belt or a dog leash. take
the belt and put it at the ball of your foot, straighten out your leg as much as
you can. you want that knee to be straight, so if it bends then bring it
back down a little bit. pull your toes towards you and bring it up till you
feel a stretch and hold it. number six, hip flexor stretch off of a
bed. this is a great way to stretch out your hip flexors. if you have knee
problems and you can’t do it really well in a lunge stretch, if you just take your
leg and drop it off the edge of the bed, without falling off, it really stretches
out those hip flexor muscles. for hip flexor stretch off the bed, lie down on
your back on a bed and get close to the edge, but try not to fall off the bed.
bring one leg down off the edge, letting it hang, lie back a little bit and then bring the other knee up towards your chest and
hold that stretch. number seven, a prone press up. so if
you’re on your stomach and you’re pressing up, you get a nice stretch in
your low back in and your abdominals. this is sometimes contraindicated for
certain back conditions, so make sure this is something this is general pain
or maybe a disc issue, and if you’re not quite sure what it is, you might want to
hold off on this one. for a prone press up, lie on your stomach and then put your
hands flat on the ground, and press your upper body up. try and keep your hips
down. so you’re not coming up with the hips, but the hips are down and you’re bending just at your back and then hold it. number eight, a knee a chest stretch. it
does a great job of stretching out that low back, but make sure if you have some
knee problems, don’t put too much pressure on your knees when you’re
stretching. for a single knee to chest, bend both knees up. then take your
hands and grab underneath your thigh and pull towards your chest holding that
stretch. number nine, double knee to chest stretch. so after you do just the single knee, if you bring them both up together, it’s a
really good overall stretch on your low back as well as your upper back too. for a
double knee to chest stretch, prop both knees up. then grab underneath both thighs and pull your knees towards your chest
holding that stretch. number ten, a prayer stretch or Child’s
Pose whichever one you want to call it. this is just a great whole body stretch.
you can get your arms, you can get your upper back, your lower back, your hips, and your knees, so it’s a good one to finish with. for the prayer stretch, start off
sitting on your feet and then you’re going to push your arms straight out in
front of you on the ground, holding the stretch. so there you have it, those were your top
ten low back stretches. if you’d like to help support my channel, make sure and
click on the link up there, and don’t forget to subscribe by clicking down
there. and remember, be safe, yeah have fun, and I hope you feel better soon.

Plantar Fasciitis Pain Relief Treatments – Ask Doctor Jo

Plantar Fasciitis Pain Relief Treatments – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and today
I’m going to show you five treatments for plantar fasciitis. so let’s get
started. If you haven’t already, make sure and click the subscribe button right down there. so you
like my fancy compression socks? I’m going to talk about those a little bit
later. so with plantar fasciitis, a lot of times you have that pain right there on
that plantar fascia, but sometimes you can have it just out your heel, in the
back, way up top. so it doesn’t always have to be at your arch. plantar
fasciitis can be caused by a lot of different things, it can even be caused
by your knees and your hips, so it’s really important to kind of find out
what’s going on especially if you’re treating the plantar fasciitis and it’s
not getting better. so the first thing that I like to do is
really get the joints moving in the foot. we have so many bones and joints in our
foot, all along here and all along here, so to get those joints moving you can
just really simply start off like kind of curling your toes down this way.
Fanning them up this way. rolling them to the side back and forth, and what’s
that’s doing with those joints is just kind of mobilizing them. bending in like
this if those joints are tight or maybe have
some adhesions or scar tissue in there, that’s gonna increase that plantar
fasciitis because your foot’s not gonna be moving how it’s supposed to. so you can
just spend 1 or 2 minutes on this. you don’t have to do a lot, you can again
kind of fan out those toes push down on them curl them in push that way. you know
fan forward, fan back, just really get all of those joints around the foot even the
heel in the back. kind of would go back and forth just to get those moving. And a
lot of times, that will just help loosen it up and that will feel really good as
well. so the next one is just using a ball to kind of roll stuff out. so this
is a lacrosse ball. you can use a tennis ball. you can use a racquet
ball. you can really use anything. you can use a foam roller if you want to. I like
using a lacrosse ball because it’s a little bit
firmer and it gives you a little more pressure, but if you have plantar
fasciitis and it’s really tender and painful, you might just want to start off
with something like a racquetball or a tennis ball that’s a little more squishy.
so to start off with, I like to stretch the big toe or we call it the first Ray
because if you have a lot of stiffness in that big toe, and you don’t get that
toe extension when you’re walking you don’t get that normal gait pattern, so
this is tight that can cause plantar fasciitis as well. so sometimes I think
we forget that first ray or that big toe, but it’s really important to stretch and
I like the ball because you can just focus on that big toe there. I’m going to
turn it this way just so you can see it where my the rest of my toes kind of go
down but that big toe stays on the ball just to stretch it out. so I really like
that you can use it like a traditional stretch hold it for 30 seconds, take a
break, do that three times. or you can do some shorter ones if it’s really tight
and painful and do like a 15 to 20 second, and do maybe five of them. so then
still with the ball after you get that that big toe, then start rolling it down
into the ball of your foot. and that’s where those tarsal muscles are around in
here metatarsals and all that kind of stuff, and so you really want to get each
and every part. so all of that ball of the foot down into the arch on the
inside on the outside, but make sure you go all the way down to the heel because
that’s where that plantar fascia attaches, and a lot of times people have
that heel pain. so I always say even just kind of go past it a little bit but
really get that whole area. you can go up and down a couple times or you can just
spend, you know, all your time in one spot, move down, all your time in the next spot.
going maybe again one to two minutes, three if you want a little bit more. I’m
doing it standing, that’s going to give me a little more pressure to push
through the ball, so I feel really good stretch with this. again if you’re tender
and in that plantar fascia, bottom of the foot, you might want to start doing it sitting
down in a chair, so you don’t have to put as much
pressure on it. but still even standing, I can do a little bit of pressure versus a
lot of pressure. so it’s really up to you. you want it to be that hurt so good
feeling. you don’t want it to just be painful the whole time. so make sure
you’re getting that whole bottom of the foot there.
so the third treatment is using some sort of compression socks, and the folks
at Eversport sent me their compression socks for plantar fasciitis,
and these are really cool. they have a lot of great components too. And you can
see that it is open at the toes. that gives you a couple different benefits.
one of it is just to kind of keep the flow and your toes, so it’s not so close
up because you could put socks over this. so then it prevents you know any kind of
fungal infections and things like that. it’s got some nice compression here and
here so it doesn’t slide which I like that as well. you can see here at the
heel there’s some reinforcement, and then there’s also some extra support at that
arch. so a lot of times with plantar fasciitis, that arch starts to fall a
little bit and this just kind of helps support it so it doesn’t have so much
pressure on it. and so these are really great I like them because they’re pretty
versatile, like I said, again since they’re not these big huge things, you
can put your regular socks over them which is really nice if you want to, or
you can just wear them as is. so that’s nice as well.
again super comfortable, and you can see that extra support there and that extra
support there as well. so if you’re interested in purchasing the socks, make
sure and click up here. so the fourth treatment is really getting almost like
a pre gait movement. a lot of times with plantar fasciitis, what happens even if
it’s something coming at our hips or knees, we end up not getting a normal
gait pattern or a normal walking pattern. and a lot of times I have with my
patients and folks really doing an exaggerated step. so hitting your heel
first and really coming through on your toes like this. so you can do that in
slow motion, and you can really just stay in one spot. so you don’t necessarily
have to do the heel strike to start off with. I like to do the full going through
like that, but you can really just kind of start in this position and just roll
up onto your toes. so again it’s really kind of working
that first ray, that big toe, as well. you want to keep your foot forward. if you’re
going out and getting pressured in different spots on the outside, then
you’re not really getting that full stretch. so a lot of times that what’s
what happens is people end up rolling out on the outside of their foot, and
they’re not getting that good proper follow-through. so just standing like
this and doing, you can even use your arm a little bit to give you an extra push forward, but really getting that exaggerated, I’m curling my toes I’m going up on my
toes movement. and again then if you want to add in, you know kind of a heel. start
here and push through. you can and do that you know five to ten times. if that
feels pretty good then you can kind of bump up from there until you get to
about fifteen or twenty and then you can actually do the distance walking and
really just exaggerate that heel to toe strike just to loosen everything up. and
so the last one is going to actually be a plantar fascia massage. so I’m gonna
sit down and show you how to do that. to stretch out the plantar fascia, you
really want to get the whole bottom of the foot just like when you were rolling
with the ball. you can stretch it out a couple different ways, but what I like to
do is really just use my thumb’s to get down in there. you can use a lotion or a
cream if you want to so there’s not as much friction, but you don’t have to use
the lotion or cream if you don’t want to. what I usually like to do is start off
just by taking my thumbs and pushing right down the middle of that fascia and
just get all the way to the end past the ball of the foot. and then go out like
that. so just doing that a couple times. if you have some inflammation, you might
feel those adhesions or scar tissue in there, and where you feel that a little
more it will probably be more sensitive, and that just means you really need to
work on that spot a little bit more. so after you do this for about 30 seconds
maybe a minute, then you’re going to start fanning outwards. so then I like to
take the thumbs and then just go outwards, just kind of fanning out and
then once I get close closer to where the those joints are in the foot, I like
then pull a little bit too. so I’m just kind of spreading out everything and
then stretching out those joints a little bit as well.
so just moving through, going through the top just getting that stretch starting
all the way down at the heel, fan out there, keep on going and so you really
want to do this for about three to five minutes. but a lot of times it’s pretty
uncomfortable, but that’s really going to get a good stretch. while you’re here. you
can even you know stretch out the toes if you want to. you can take each joint
and just kind of do some joint mobilizations at the end as well, but
taking each one and going up and down just to get a lot of movement in there
and flexibility in there as well. so you can do that while you’re massaging. I
like to do that as well again just kind of taking each joint of the toes and
then getting that movement from side to side. so that does a really nice job too
and usually gets it feeling a lot better. so one more time fanning out and then
just going straight down that way. so if you’re interested in purchasing the Eversport compression socks, make sure you click on the link up here. and don’t
forget to subscribe by clicking on the link down here. and remember be safe (keep your plantar fascial feeling good), have fun, and I hope you feel better soon.

Wrist Tendonitis Treatment for Pain Relief – Ask Doctor Jo

Wrist Tendonitis Treatment for Pain Relief – Ask Doctor Jo


Hey everybody its Doctor Jo and cool cat
Bear, and we’re going to show you some stretches and exercises for wrist
tendonitis. So wrist tendonitis is a general term, so we’re just going to do
some general stretches and exercises. So let’s get started. To start off with some wrist range of
motion type stretches exercises, start off with your elbow bent. Now you can put
it on the table, you can rest it on something, you can just hold it up in the
air, or you can just place it in your other hand. So it just really depends on
your comfort level, and you can also just prop it up on your leg as well, but what
you’re going to do is just at your wrist, is make a fist with your hand and go down
as far as you comfortably can, and then come up as far as you comfortable
can. So again you don’t have to put it on anything you can just do it in the air,
but you’re going to go down and that’s going to kind of stretch up here, and
then come up and that’s going to stretch down there. So with this one it’s really
just getting that motion, it’s not necessarily a stretch yet, so you can
just kind of go back and forth continuously, but make sure it’s a nice
smooth motion. If you want to pause for a second or two at each side you can. So
after you go up and down or a flexion extension, then you’re going to go side
to side this way. So this is ulnar deviation, radial deviation. So now just
going side to side. So you’re going to stretch it out this way. When you go here
that ulnar side and then this way here that radial side. So you can feel it all
the way sometimes down into your thumb. So I’ll do a different angle. So you’re
just going this way and then this way, but a lot of times it’s easy to prop it
up on something and go back and forth. So with these you can just do about ten
maybe five each way, this is really just to get everything loosened up before you
start stretching and exercising it. Then the next motions are going to be
supination and pronation. With supination and pronation, I like having the elbow
bent at your side, when people keep their arms straight and do supination and
pronation, they’re really been doing it shoulder verses at their wrists and
their forearms. Bend your elbow, kind of keep it close to your side so you’re
getting the movement here versus through the whole arm. You can open up your hand
now and so going downwards this is pronation, and then coming up is
supination like you’re holding a bowl of soup, that’s how I always remember it, and
so again just this is for motion so you’re just moving it back and forth,
another nice kind of smooth motion. If you want to do a little pause each way you
can, but that’s just really kind of to get everything loosened up and get it
moving a little bit. So then you’re going to go into a stretch, actually stretching
out those wrist flexors and extensors. So the best way to do that is put your arm
straight out. If you come down, you’re going to stretch the top here. If you
keep your fingers open, that’s not quite as much of a stretch, but if you make a
fist you’ll get even more of a stretch, and if you take your other hand and push
it down even more you’ll feel a really really big stretch. Now this one is for
stretch, so you’re going to hold it for 30 seconds, so you want it to be tension,
slightly uncomfortable, but you don’t want it to be painful, and some people
might feel it more here, but again with tendonitis if it’s wrist tendonitis all
these muscles and tendons go all the way up to the elbows, so even though it’s
wrist these are all connected here. So you want to stretch everything out
through here. Then after you do that for 30 seconds, then you’re going to go the
other way. So it’s different when you go up and stretch these muscles under here,
if you have your fists like this, then you’re just getting a little
stretch, and if you want even more of a stretch you open up your hands, and if
you want even more of a stretch than that, take your other hand and just pull
those fingers back towards you and you’ll feel a nice stretch through here.
So again holding that for 30 seconds and then you’re going to do it three times
each way. I like to alternate back and forth just to give them a little break
in between. if this is uncomfortable kind of bringing your hand over you can
always place it on a wall, or you can even just, if you’re on the floor,
place your hands on the floor and then lean forward. So see I’m getting that
stretch through there going this way, so just placing your hands flat going in
the other direction, or then putting the back of your hands
down and then leaning back you’ll get a stretch that way as well. So then you can
do both if you want to so you can stretch it that way, or you can just use
your hands to stretch it, so either way whichever one you’d like. So then the
next one is just opening up your hand as big as you can, kind of getting
everything stretched and opened up, and then just close everything into a fist,
and you might hear some of my fingers popping a little bit, that’s okay that’s
pretty normal, but again you’re just opening and closing this. So the
tendons in the wrists in the hands are just kind of moving and gliding, and if I
turn this way you should be able to see them as I open up, you see them this way
and then when I close them I stretch a little bit. So just again this is just
kind of a back and forth you don’t necessarily have to hold the stretch if
you’re really just trying to get everything moving and opening it up a
little bit, so this is a nice one to do. Then you’re going to go into some
strengthening stuff once you get this the wrist loosened up and get it
stretched out. So you can do this a couple different ways, one is a ball
squeeze. So you can take any kind of ball you want, this is a racquet ball. You can
go lacrosse ball, a tennis ball, some people like the firmer balls like a
lacrosse ball, and some people like a little more squishy like the racquet
ball or a tennis ball, but just place it in your hand and all you’re going to do
is just squeeze. And with this one you’re going to hold for about three to five
seconds, so nice big squeeze, hold it, you don’t have to squish the ball completely,
but just so you’re getting that squeeze in there all the way around, squeeze and
hold, and you should be able to feel all those muscles through the wrist and the
forearm activating. So just probably three to five seconds doing that five
times. If you don’t happen to have a ball handy, you can roll up a towel and do a
towel squeeze, so same kind of concept, just get your fingers all way around and squeeze as tight as you comfortably can and relax. Some
people find that the towel is too squishy, and that’s okay, if it’s too
squishy another easy and cheap alternative is a piece of a pool noodle.
If you’ve seen some of my videos, you know that the pool noodles can be used
in a whole bunch of different ways, but this is great because it’s a little
squishier than some of the balls but it’s firmer than the towel, so you’re
getting that kind of in-between, so again just spread your fingers out a
little bit, squeeze hold it for about three to five seconds, and then relax. So
doing that five to ten times really just getting some strengthening in that area
and then closing. Then you can go to having just a rubber band, nothing fancy
about it it’s just a simple rubber band. Put it around all your fingers like that
and your thumb, and then you’re just going to open it up as wide as you
comfortably can. Now if I go too much wider, the band’s going to roll down my
fingers, so I don’t open it all the way up, but the key is to slowly come back in
so you really want to make sure that you’re not just popping it back in, but
you’re controlling that movement to get that strengthening and those fingers and
that wrist area, so nice slow controlled and going out and in. So since these are
smaller muscles, even though it’s just a rubber band, you don’t really want to do
a whole lot of them, you just want to do about five or ten really just to get
those little smaller muscles working. So that does a great job as well, and then
to do some more strengthening getting a little bit heavier with objects each
time, you can just use either a soup vegetable can. If you happen to have a
one-pound band, you can use a one-pound can, a one-pound weight, you can use that
as well because this is about one pound. So again you can prop it up on something,
people tend to like to do this especially if they’re really sore in
that wrist, but just make sure that your wrist is
hanging off the edge so you have that free movement to do that extension. If
you feel pretty good, you can just hold it up in the air and do it this way as
well, but again you want to do a nice smooth controlled motion going straight
up and down, but if you feel like you’re getting a lot of movement then just prop
it up on something, come all the way down that full motion all the way down and
that full motion all the way up. So again just starting off with ten of
these, if that’s easy the 2 sets of 10, three sets of ten, two sets of fifteen, but if
you get to doing 20 – 25 and it’s pretty easy, then you can go up a little heavier
on the weight. Then you’re going to turn your hand over and do the same motion,
but now you’re getting those flexors, so just nice and slow coming down and then
nice and slow coming up, so it doesn’t have to be a huge motion, but really try
and get that full motion of your wrists because if you’ve got some tendonitis in
it you might only be able to do that, which is fine, but eventually hopefully
you’ll get to go a little bit further because it’s okay if it’s uncomfortable,
but you really don’t want it to be painful. So that nice big movement in
there and then for the radial deviation you can turn it this way and then drop
it down and come up. I like if I have a weight where I can hold it a little bit
tighter I like having my thumb up on top when I do it, it’s a little harder to do
it with a soup can because it’s bigger, but just make sure that you feel that
you’re in a comfortable position, and so sometimes if my thumbs more on top going
like this, it’s a little more comfortable because this gets a big stretch over
that thumb area, but if not that’s okay, but I do prefer when I have
weights to have that thumb up on top. So just coming all the way down and coming
all the way up, and then the last one is for the pronation supination with a
little bit of weight. So you can use a hammer if you want to. A Hammer’s nice
because it has a big weighted top so when you bring it back and forth, it gives that a little bit of extra pressure, but if you don’t have
a hammer handy which you might not, you can take the weight or the soup can and
hold it where most of it is up on top, and then keeping that elbow by your side
or just kind of over the table or over your leg, and then just roll over going
into that supination, and then coming all the way back into that pronation, so when
you have more of the weight up on top when it comes over, it’s just going to
give you that extra stretch and that extra resistance where you have to bring
it up and then come back the other way. So if you even want to do it right here
you can do it that way as well so that works pretty good, but if you want a nice
solid handle you can use a hammer to go back and forth with that as well.
so remember that with any kind of wrist exercises these are smaller muscles, so
you don’t have to go overboard if you’re not feeling anything while you’re doing
it, it doesn’t necessarily mean you’re not going to be sore or painful later, so
start off with just a little bit, and if you feel good the next day then you can
start progressing up from there. So those are your stretches and exercises for
wrist tendonitis. Don’t forget to support our channel by clicking up here,
and don’t forget to subscribe by clicking down here. And remember be safe,
have fun, and I hope you feel better soon.

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

Hope after spinal cord injury: Adam’s story

Hope after spinal cord injury: Adam’s story


(music) I stayed on my meds for two years and
went off them that resulted in me going into another full-blown manic episode
after just five days and you know I felt like I was invincible was driving and
end up crashing a hundred and twenty miles per hour you know on a flat tire in the snow
flipping five times end over end of a quarter mile dying at the scene and
getting resuscitated Adam was a at the time a college student here at Ohio
State Young and his injury was one of the more
severe that I had worked with you at this point and even for our whole clinic
in terms of our locomotor training clinic he wanted to walk but he wasn’t
necessarily motivated to do much else and he was also very depressed and where
we see that all the time he’s just been through a catastrophic injury he was a
college athlete here at Ohio State now he has a severe spinal cord injury
and he’s in a power wheelchair and he’s coming to an outpatient clinic for the
first time they say the first year after a tragedy you know anything especially
like a spinal cord injuries that’s by far the hardest you know . for
adjustment and you are still battling depression but just come to therapy every day for
five days a week two hours a day and just being surrounded by these these
therapists you know they were young like me that student workers and the
therapist just you know really positive attitudes and that just that really
rubbed off on me and I think that’s the biggest thing is you know working with
them working towards walking and working towards a goal so things like that really improved my
quality of life you know yours you’re seeing other people come to
therapy with the same injuries people smiles on their faces people that had
you know continued on with their their lives and that really rubbed off on me
and just told me that you know there is hope after spinal cord injury even if
you’re in a wheelchair in your life still goes on I didn’t focus too much on what I
couldn’t do us to focus on you know what i can do is care pretty quickly
transition to we need to help this individual adjust we need to help him figure out what the
next steps are going to be beyond our walls however many months down the road
that’s going to be need to help him find interest in life again and get to
collaborate in terms of what makes you happy in life Adam and how can we help
you with that process he went from depressed and unmotivated
to the complete opposite end of the spectrum where he developed an
interesting i want to share my story and help others go from despair – great quality of life he wrote a book
got published he became a motivational speaker and to
this day that is what he’s doing he has found a great satisfaction and miss this career that he is building and
it was not a career that he ever ever ever ever imagined prior to the data peasantry it seems
like you have less because like so much was taken away but you realize how much
more you actually had that you go through you know experience like this
and the biggest like the ultimate lesson I learned is that is the mind is much
more powerful than the body and I think that’s why you know I can still go about
and just have like a really really you know fulfilling life

Brachial Plexus Injury Stretches & Exercises – Ask Doctor Jo

Brachial Plexus Injury Stretches & Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. And today I’m
gonna show you some stretches and exercises for a brachial plexus injury. So let’s get
started. Sometimes, a brachial plexus injury is called a burner or a stinger. You see it
a lot in football players. And what basically happens is they over stretch their neck, and
that brachial plexus that brings all those nerves out to the arm gets overstretched and
then it’s really painful those nerves are all flared up and it can cause a lot of problems.
So the first set of exercises are gonna be those isometric exercises where you’re not
actually moving your head or your neck, but you’re activating those muscles to get them
stronger. So the first one, you’re just gonna place your hand on the side of your head.
And the motion that you’re doing is this, but your hand’s gonna stop your head from
actually moving. So you’re just gonna kind of push into your hand for about 3-5 seconds,
and then relax. Now don’t push hard, don’t feel like you have to crank it into your hand,
just start off with a light push. Hold it for 3-5 seconds. And then relax. Do about
5 of those and then switch sides. So same thing on the other side, just kind of pushing
in to the hand, but you’re not really moving your head or neck a whole lot. Then place
your palm on your forehead and you’re gonna do this motion, but your hand’s stopping it.
So again, 3-5 seconds kind of pushing in, holding it and then relaxing. Next one is
behind your head. So I like to just hold the back of my head, you don’t have to do your
palm or anything. And then just push backwards. So it would be this motion pushing into your
hand. So holding it, again 3-5 seconds, relax and do about 5 of those. So now, just lying
down on your back with your feet propped up. We call this hook-lying. Just bring your chin
towards your chest. So just coming up like this and then slowly coming back down. So
not going fast, going nice and controlled and just getting that motion in the neck area.
Coming up and slowly coming back down. So do about 10 of these and then work your way
up to about 20 of them. Then you’re gonna lie down on your side and put your arm kind
of up in front of you so you can rest your head here. And then just bring it up to the
side. Now still try and keep your ear up towards the ceiling, sometimes people kind of turn
their head and come up, but try and keep your eyes facing forward and your ear facing up
towards the ceiling. And then come up and slowly come back down. So again, not fast,
control that movement and then coming back down. So do about 10 on one side, switch and
do ten on the other side. So then you’re gonna come up into the quadruped position on all
fours. So this time, try and keep your head straight forward, eyes looking down, and then
look straight up ahead in front of you and then come back down. So looking up, getting
that stretch, and slowly coming back down. Again starting off with just 10, you don’t
want to over irritate those muscles in the brachial plexus and then coming back down.
And then work your way up from there. And then the last stretch/exercise is just shoulder
shrugs. So you’re just gonna come up and slowly come back down. So bringing those shoulder
straight up, not hunching your ears down, but bringing then straight up and then come
back down. So again, just about 10 – 15 of those to start off with. There you have it.
Those were your stretches and exercises for a brachial plexus injury, or a stinger or
burner. If you have any questions, leave them in the comments section. If you’d like to
check out some other videos, go to AskDoctorJo.com Don’t forget to like us, and remember. Be
safe, have fun, and I hope you feel better soon.

Spinal Cord Injury  Rehabilitation & Recovery:  A Range of Therapies

Spinal Cord Injury Rehabilitation & Recovery: A Range of Therapies


Therapist: Good. Breathe. Aid: Good so we are going to try to do the same thing. Therapist: Same thing, yep.
First let’s just start with finding your center. Okay, tighten the core here and here. Aid: Two, three, four, five, six, seven. Therapist: There you go. Aid: Eight, you got it, nine, last one, ten. Therapist: Good. You’re gonna do both crutches,
left right, both crutches, left right, okay? Left, right,
crutch, left, right, crutch, left, right good. Good squeeze and scoop the hips
underneath you. Good. Little wider with the crutches. There you go good. Good. Bring the hip back ooooh, nice. Aid: I want to take this crutch down a little bit. Therapist: Good Aid, What was that, seven? Therapist: Good stand up nice and tall good, good. Deep breath in, good. Therapist: Starting treadmill
in three, two, one. You’re at a minute-and-a-half, 55 percent
bodyweight support, speed 1.6. Shift to the right, left leg up,
squeeze here, body nice and strong and tall. Hold it.
shift right, left foot down, good even weight. Shift left squeeze that left knee
left, hip right up, hold it. Left hip strong. Right foot down good.
Squat down, come forward, all the way up and down, good. Hips forward and step, hips
forward step, good. Breathing heavy. Therapist: Quick feet, quick feet. And rest. And rest, good. Push, push. Good, lock out that left knee. Good, squeeze the hips, bring them up higher.
There you go, and rest good. What was quads? Okay so for this one everything’s going
to kind of start contracting together. You’re going to try to squeeze your
glutes, lift them up, and just translating your knees forward, okay? We’re going to
do a set of ten. Devon: A set of ten. Therapist: Ready go. So up, squeeze, nice
hold it and down slow. Devon: Its a long time to hold it. Therapist: Gonna make a little faster
okay? Laughter. It’s all about the control and the endurance of these
muscles. Up squeeze, squeeze, lift them up as high as you can, good a little longer,
and down controlling on the way down. Good curl up, good and down, that’s the
pattern, okay. Curl up good and down. Up, and down rest.

Piriformis Syndrome Treatment – Sciatica Pain Relief


The Piriformis is a muscle located in the hip that can be the source of lower back pain Tightness of the Piriformis may compress on the Sciatic Nerve and cause pain going down the leg as well The Piriformis can be stretched in the seated position cross the painful side’s leg over the opposite knee To intensify the stretch push down on the knee hold this position for 30 seconds and perform 4 repetitions To further intensify the stretch sit up straight and lean forward Rounding your back and leaning forward is not correct You can also stretch your Piriformis by laying on your back Cross the painful side’s leg over the opposite knee and pull your leg towards you Hold this for 30 seconds and perform 4 repetitions To progress this stretch reach through completely and grab just below your knee The Pigeon Pose can also be used to stretch the Piriformis get into the position shown and hold for 30 seconds for 4 repetitions To advance this pose move down onto your elbows The clamshell is an excellent strengthening exercise for Piriformis Syndrome Lay on your side with the painful side facing up towards the ceiling Keeping your feet together raise your top knee up and then control it downward Perform 3 sets of 10 repetitions Be sure to not rotate your entire body with performing this exercise This exercise can be advanced by tying an elastic band around your thighs Side-lying hip abduction is also a great strengthening you exercise for Piriformis Syndrome Lay on your side with the painful side facing up towards the ceiling Raise your top leg towards the ceiling then control back down Perform 3 sets of 10 repetitions This exercise can be advanced by placing an ankle weight around the ankle Perform the exercise the same as before So we can continue making these free educational videos, please subscribe to our Channel

10 Best Neck Pain Relief Stretches – Ask Doctor Jo

10 Best Neck Pain Relief Stretches – Ask Doctor Jo


Hey everybody its Doctor Jo and Kali and
Bear, and today we’re gonna show you the top ten neck stretches. So let’s get
started. So these 10 best neck stretches are in
my opinion the best. They’re not any kind of scientific research behind it, it’s
just my favorites the ones that I’ve found work best for me as well as my
patients, so let’s start out with a cervical rotation. So with cervical
rotation exercises, what we’re doing is we’re just stretching out the muscles
all around the neck here, so make sure that you keep your head in a neutral
position to do these rotational stretches, so let’s take a look. For
cervical rotation range of motion, you’re just going to turn your head to the side
almost like you’re looking over your shoulder and then back the other way. Number two is going to be a cervical
Sidebend or a neck sidebend, so those are just working the muscles on the side
to get those stretch out, so let’s take a look at that one. For a cervical side
bending range of motion, you’re going to bring your ear towards your shoulder, but
don’t bring your shoulder up to your ear. Number three is cervical extension where
you’re bringing your head back, and that’s gonna stretch those front muscles,
so let’s take a look at that. For a cervical extension range of motion,
you’re just going to be looking up towards the ceiling and then coming back
down. And number four is cervical flexion or
neck flexion, so then you’re going to be stretching those muscles in the back as
you bend forward, so let’s check that one. For a cervical flexion range of
motion, you’re just going to bring your chin towards your chest and then come
back up. Number five is a chin tuck. Chin tuck is
kind of a mix between a stretch and an exercise and is one of my favorite stretches
because it’s super easy to do and it really helps reset your neck if you’re
getting into bad posture, so you can do it several times a day. And when you work at a
computer a lot or when you’re focusing on something and you tend to get that
forward neck posture, doing some simple chin tucks are really effective to kind
of help reset those muscles. So let’s take a look at that one. For chin tucks
in sitting, you’re going to actually move your chin back, it’s not tucking it
forward, so place your finger on your chin and leave your finger in one spot,
and then tuck it in and hold it. Number six a chest stretch. The reason
it’s important to stretch out these chest muscles even though you don’t
always associate them with your neck, is they really are.
If these chest muscles are tight, it tends to pull us forward and then again
our head comes forward, and we get really really tight muscles, so when you stretch
out those chest muscles it helps open you up and get you back into better
posture, so let’s check out that one. For a corner chest stretch, place a hand on
each side of the corner, and one foot in the corner ,then push in and hold the
stretch. Number seven is an anterior scalene stretch.
The scalene muscles, especially the anterior ones, come through here right in
through here, and so when those are tight, it can put a lot of pressure here and
pull our head down and forward and that can cause a lot of pain, so let’s check
out that stretch. For a scaling stretch, place your hand above your collarbone on
the muscle, turn your head towards the side you want to stretch, and then look
up. Number eight upper trap stretch. The
upper traps are big-time ones that cause pain in our neck. They’re the ones up
here that go right all the way up into our neck here and then down into the
shoulder, sometimes they have trigger points, those muscles get really tight
often when we’re focused on something for a long time when we have a lot of
stress, so it’s really important to stretch those out, so let’s take a look.
For an upper trap stretch, take the arm of the side that you want to stretch and
either push it downwards or sit on it to hold that shoulder down, then take the
other hand on the side, and just pull it over towards your shoulder, holding that
stretch. Number nine a levator scapulae stretch.
The levator SCAP is again another one of those muscles. I sits right here, it
elevates or lifts our shoulder blades that scapula, and the reason that’s so
important with our neck is because it holds our stress the most. When we’re
stressed out, we get like this and it can cause a lot of tension and pain,
sometimes it gives people headaches because it gives you a lot of pain here
at the base of the skull down into the neck, and sometimes even out into the
shoulders, so that one’s really important to stretch, so let’s take a look. For a
levator scapulae stretch, the side that you want to stretch, you’re going to take
your arm and put it up over your shoulder and that’s to stabilize that
scapula, then you’re going to take your head down towards an angle almost like
you’re looking towards the opposite knee, take your other hand and put it behind
your head and give it a little extra stretch. Number ten is going to be a cervical
rotation or a neck rotation with a towel. Sometimes they’re called snags and the
reason the towel is so important is because it helps kind of stabilize the
spine, so if we want to rotate our neck but only rotate it at certain vertebrae,
you can use the towel to kind of stabilize one and then move the rest, so
it’s a really good way to kind of get some movement in the spine to help open up
those joints there. If the facets are kind of stuck, this is a great way to
loosen that up and stretch everything else, so let’s take a look at that. For a
neck rotation stretch with the towel, take the towel and put it behind your
neck, grab one side to anchor it down and keep it there, then take the opposite
hand put the towel up over your chin across your ear and you’re going to pull
upwards in a way when you rotate your neck to the side. So there you have it, those are your 10
best neck stretches. If you have any questions, leave in the comment section.
If you’d like to help support my channel, make sure you click up here, and don’t
forget to subscribe by clicking down here. And remember, be safe (keep those
muscles nice and stretched out), have fun, and I hope you feel better soon.