Back Pain
Stretches to Relieve Low Back Pain
According to NASM (National Academy of Sports Medicine), 80% of American adults experience low back pain at some point throughout their life. Many times, stretches to the hips can release the low back more than stretching the low back.
3 exercises Anyone can do to prevent Low Back Pain
Strengthen the muscles to support your spine and hips. All of your core muscles work together to protect your spine and glute muscles help to control the hips. Try these exercises 30-60 seconds, 3-5 times a week.
Practice Good Form on These Exercises Always!
Motion is Lotion but what happens when the motion is causing pain? Make sure when you are exercising, you keep proper and safe form!
Bonus Video: Spinal Mobility Stretches
The range of motion you choose to use now is the range of motion you get to use later on. Practice these mobility exercises daily. Your vertebra's mobility can increase after every stretch session.
Foot Pain
Plantar Fasciitis Stretches
Plantar Fasciitis is simply inflammation in the bottom of your foot. That's why it causes pain!! Spend time with these ankle stretches daily!
Self Myofascial Release
The second best thing to a massage is you giving your muscles the massage they need, aka self myofascia release. Break up the fascia in your feet, achilles, and calves to release the tightness and walk smoothly!
Strengthen Your Ankles
After you work on getting rid of the inflammation in the bottom of your feet, I know you don't want them coming back! Know how the feet and ankle move so we can strengthen the supporting muscles. Practice these to prevent weakness in your ankle joints!
Hip Stiffness
Stretches for Hip Stiffness
Hips get used everyday while we walk, squat or are seated. They are the primary connector of over 15 muscles large and small that need to be stretched daily! Practice these stretches to your larger muscles and watch the next video for the smaller muscles.
Stretches to Intrinsic Hip Rotators
Last video is great to reduce hip and low back tightness. This video with dive in a little deeper to those smaller muscles within the hip that need a little more attention. Practice these daily to help prevent limited movement and static pain.
Simple Hip Strengthening Exercises
Now that we've taken away extra tension, the next step is to strengthen hip muscles. Strengthening can cause tension but paired with the previous stretches will help prevent overworked muscles. The stronger your muscles are, the less likely they will become overworked!
Shoulder Pain
Rotator Cuff Strengthening Exercises
Many common shoulder pains come from weakened or tight rotator cuffs. These are a group of 4 small muscles that come from shoulder blades to attach to the front of your shoulder. Try these exercises to help strengthen these intrinsic muscles.
Shoulder Stability (posture muscles)
Work on these exercises to improve posture! If we live only moving in front of us, let's strengthen the back side us! At the same time, these smaller rotator cuffs start front the posterior side. Make sure you are well balanced.
Stretches for Shoulders
Limited in your range or motion? Do you feel your shoulders rounding forward most of the time? Tightness in the front side? Great new! You aren't the only one. Practice these stretches daily to move better, feel better.
Knee Pain
Stretches to Help with Knee Pain
Sometimes when the muscles that move the knee get over worked, simple stretches can take away the pain on top or bottom of your knee cap. Spend 20-60 seconds on each stretch daily for at least a week to notice results.
Strengthen Your Knees
The thrid step to overcoming knee pain is strengthening the tendons in your knee joint. Try these exercises 20-40 reps, 3-5 times a week.
Good Form for Knees
Make sure you understand proper form for common exercises to protect your knees. Practice NOW!
P.T. Squared Fitness & Wellness
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