Posts Tagged ‘physical’
Back Pain, avoidance and rehab
In this video I’m going to cover how to prevent lower back injuries and what to do if you have the misfortune of having a lower back injury. The best way to handle back injuries is to prevent them from happening in the first place! Here is what YOU can do to prevent lower back injuries:
work your core (crunches, planks, supermans)
stretch you hamstrings daily (helps lift properly)
lift properly (quad strength)
I was clearly doing the rehab exercises for real, I’m not a good enough actor to fake pain 
The reason I wanted to do this video while I was having back trouble was that all the videos out there illustrating these rehab exercises seem to have been done by people who have never had back pain. I wanted this to be real so people could relate.
Duration : 0:11:56
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Piriformis Muscle Stretch
http://www.lower-back-pain-toolkit.com
A useful stretch for the piriformis muscle. This muscle sometimes tightens or becomes painful. This can either directly irritate the sciatic nerve or can mimic sciatic nerve pain. See more about piriformis on my website. www.lower-back-pain-toolkit.com
Duration : 0:2:26
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Physical Therapy Exercises for Foot and Ankle Pain : Massage Techniques for Plantar Fasciitis: Physical Therapy Exercises
Learn Massage techniques for Plantar Fasciitis how to do physical therapy exercises to relieve foot and ankle pain in this free online instructional video.
Duration : 0:1:34
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Best Exercise to Relieve Low Back Pain: One Leg Bridge
http://devchengkalath.com
One Leg Bridge Core Stability Physiotherapy Exercise Described by Toronto Physical Therapist Dev Chengkalath:
This is one of the most challenging variations of the bridge Exercise.
Start by lying on your back with your hands by your sides, one leg extended out and one knee bent.
From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.
From this starting position, go through the bridging movement, keeping the extended leg out.
Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.
Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all.
While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.
Remember to breath normally.
Once you return to the starting position, alternate legs.
This variation is quite challenging and should only be attempted when you have mastered the other three variations.
Key points:
-only work in your pain free range
-keep your abdominals tight for the whole Exercise
-all bridging movements should take place at the hips
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-start and end the one leg bridge with one knee bent and one leg straight
-breathe normally throughout the Exercise
Duration : 0:1:13
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Best Exercise to Reduce Low Back Pain: The Clamshell
http://devchengkalath.com
The Clamshell Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath:
This Exercise is fantastic for activating some of the more functionally important hip/pelvis stabilizer muscles.
Start by lying on your side with your hips and knees bent. Keeping your ankles together, slowly move your knees apart (top knee moves away from the bottom knee) and then return to the starting position.
During this movement, make sure that your top hip stays facing the ceiling and doesn’t roll either forward or backward.
You can use your hand to make sure the muscle is contracting. To do so, place your thumb on the bony part on the front of your pelvis (ASIS) and reach back around with the tips of your fingers. You should feel for the movement underneath.
Key Points:
-start on your side with your hips and knees slightly bent
-keep your ankles together and spread your knees apart
-make sure your hip stays upright
-don’t let your hips roll forward or backward
-use your hands to feel the glutes contract
Duration : 0:1:0
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