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The Pelvic Fault and Low Back Pain | Feat. Kelly Starrett | Ep. 128 | MobilityWOD
Scoliosis is the word that is used to describe a curvature of the spine. In some cases, this curve can result in back discomfort and pain. Fortunately, there’s a lot that the rights stretches and exercises can do to mitigate this pain and help you to feel better. Today I am sharing with you 10 of my best stretches and exercises to minimize the curve in your spine and help you to feel better.
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EXERCISE MAT: https://amzn.to/2SjDGC8
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OTHER VIDEOS YOU MIGHT FIND USEFUL:
HOW TO FIX LOW BACK PAIN: https://youtu.be/Lz24VI66IO4
HOW TO FIX THORACIC SPINE PAIN: https://youtu.be/cGjZ_XAvaXI
HOW TO CORRECT YOUR LOW BACK POSTURE: https://youtu.be/QumlJTVhVCc
HOW TO CORRECT YOUR HEAD/NECK POSTURE: https://youtu.be/5R54QoUbbow
Bird Dogs Back Exercise: 8:09
Swimmers Back Exercise: 8:38
Y’s and T’s and W’s Back Exercise: 9:40
Band Rows Back Exercise: 11:36
Dumbbell Rows Back Exercise: 13:13
[The principles I’m going to outline in this video are VERY general and include effective stretches and exercises that will benefit MOST people. PLEASE NOTE – I am, in NO WAY, claiming to heal your scoliosis with exercises. In many cases this is a structural or postural issue and, in severe cases, requires much more aggressive treatment. These exercises, however, should help to DECREASE THE PAIN you may be experiencing as a result of your scoliosis problem.]
**As always you are encouraged to consult a local medical professional to determine an individualized plan of care that will be best for your unique circumstances. That said, if anything I demonstrate is painful or uncomfortable to you please stop and consult your medical professional.**
Most people have at least some degree of curve in their spines. This is due to many factors including how we sit/stand to which hand is our dominant side. While some degree of scoliosis is normal and expected, too much curvature in your spine can be painful and limiting.
Scoliosis is usually diagnosed by your doctor, physical therapist, or chiropractor. These healthcare professionals can tell you if you have this curve to your spine and whether or not it’s significant enough to warrant treatment.
Whenever we see scoliosis, it typically presents in a “C-curve” or an “S-curve” depending on the areas affected. These are simply named after the way the curve presents – one curve manifests as a letter “C” as viewed from behind (typically seen in the upper back) while two curves appear to look like a letter “S” (typically manifest as a curve one way in the lower back and the other way in the upper back).
While the presentation for each of these conditions is a little different, the treatment is essentially the same. Treating this condition is solely dependent on one principle – that of soft tissue adaptation. The soft tissue in your body adapts directly to the stresses (or lack thereof) placed on it. That means we can stretch out areas that are tight and we can tighten up (via strength training) areas that are weak.
When treating scoliosis, the muscles and tissue on the convex side of the curve are typically stretched in a lengthened position. A long muscle is typically a loose muscle and therefore we need to “tighten” – or strengthen – this side. Conversely, the muscles in the concavity are shortened and tight. Therefore – a typical course of treatment would be to stretch out these areas.
Stretch where it’s tight (concavity) and strengthen where it’s weak (convexity) and you should see some really good progress.
One more note – scoliosis doesn’t happen overnight. It takes a long time and a lot of consistency to develop a scoliotic curvature and therefore it can be presumed that it takes a long time and a lot of consistency to get rid of this curvature as well. I typically tell people that it will take 8-12 weeks of consistent work to start to minimize the effects of scoliosis on their spine.
Please keep in mind – how you FEEL is infinitely more important than what you SEE. Often the effects of these exercises are manifest as decreased pain/discomfort long before you see their effects on the curvature of your spine. You need to stay consistent (perform these everyday; if not 4-5 times/week) and be patient, but in the end results should come.
Lower Back Pain Reverse Core Exercises & Traction http://www.AskDoctorJo.com These reverse core trunk stability exercises can help prevent and relieve lower back pain. You’ll also see how to do some spinal decompression (or traction) at home to take some pressure off your back with simple positions. Read Doctor Jo’s blog post about this video, http://www.askdoctorjo.com/content/reverse-core-exercises-traction-lower-back-pain
Lower Back Pain Back Flexion Stretches:
Upper Back Pain:
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Many times with low back pain our trunk area becomes unstable. The core muscles become weak and this can cause increased pain. Working the core can irritate the back sometimes, so this video is going to show you some reverse core or trunk stability exercises, and then finish with traction to the back. When you do reverse core exercises, your back stays flat and supported by the ground and you are moving your legs to give the lower portion of your abdominals a workout.
First, you are going to lie down on your back. Bring your leg straight out and then bend your knee up towards your chest. You can do them all on one side or alternate back and forth. If that is too easy, bring both legs up off the floor and do the same exercise without putting them down in between. Then, you can add in arm movements, which is called the dead bug. Use your opposite arm when you kick out your leg. You can also do a bicycle movement with your legs in the air. Finally, you can put both legs at a 45-degree angle and keep them straight while performing a scissor like movement.
For the traction, you want to find a countertop or area with a corner like in a kitchen. If you have shoulder problems, you probably don’t want to perform this because it puts a lot of pressure on your shoulders. The best place to do traction is on a traction machine in a PT clinic or in a pool, but this will help relieve some of the pressure in your low back. Slide down into the corner pushing your arms out to each side. You can hang your legs all the way out in front of you. If that is painful on your shoulders, you can pull your feet in and bend your knees like a squatting position. If that hurts your shoulders, you can lock out your elbows, and hang in the corner with your feet barely touching the ground as seen in the video.
Lower Back Pain Exercises & Traction:
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
All you need for All Levels 10 minute Yoga for Sciatica and Low Back Pain video is a blank wall space. Use hip opening postures to target the piriformis, groin, hamstrings and lower back pain in the most gentle way. Practice whenever you want sciatica relief. (Open for links!)
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Sarah Beth from Sarah Beth Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge
Yoga For Back Pain – 25 Minute Beginners Back and Neck Stretch, Sciatica Pain Relief, & Flexibility Beginners Yoga Flow. Naturally relieve Back Pain, Back Tension, Sciatica Pain, Neck Pain, Shoulder Tension, and gain Flexibility in this Full 25 Minute, Beginners Yoga Class! Learn How To Safely and Holistically heal pain and work out your lower back, upper back, shoulders, neck, and chest in this Follow Along, Instructional Yoga Video. Certified Yoga Instructor Cole Chance from Austin TX, leads this Yoga flow. This is a Beginners level instructional Yoga video.
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In this video, Dr. Jason Garrett, VP of Training and Treatment Standards at Airrosti, discusses something that will impact 90% of Americans at some point in their lives—low back pain. Specifically, he addresses lumbar disc herniation (LDH), one of the most commonly diagnosed yet least understood back conditions.
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
This yoga video shows how to relieve lower back pain with simple yoga exercises that you can do at your home. Divya explains how these yoga poses can be of great help to treat back pain, sciatic pain and sciatica. People with severe lower back pain also can try these beginner’s yoga steps as simple back exercises to treat lower back pain.
Step 1 Iyengar Yoga Exercises for Lower Back Pain
Lie down, place your left heel on the block, raise your right leg up and hook the ankle on to the rope/belt/dupatta. The left heel should press down onto the block. Hold for 60 seconds. Place another block under the side of your right buttock and move the raised leg to the right. Move side, repeat with left leg. Hug the knees towards your chest, rock a bit, roll over to the right and come up.
Step 2 Iyengar Yoga Exercises for Lower Back Pain
Stack to bolsters on top of each other, place your palm on the other side of the bolster, rest the quadriceps on the bolster and drop your chest down. Separate the ankles and allow your cheek to rest on the floor. Hold this position for 4 to 5 minutes. Once done, place your palms underneath the shoulders, slowly walk back and come up.
For part 1:
Thank you to Divya Nichani and Me + Yoga.
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