Hey everybody, it’s Doctor Jo. Today we’re going to talk about some back strengthening exercises. So we talked a little about stretching exercises, so once you get them stretched out and you work on it a little bit, the Swiss Ball here, that’s what this big bouncy ball is, is great for working out your core, your trunk stability muscles. All those muscles around here help out your back. So you want to keep them nice and strong, nice and straight. As you’re working, you want to hold those ab muscles in the whole time. You want to.
Keep them nice and tight, but you want to be able to talk. Mine are contracted right now, but I’m talking to you. And that’s what I want you to be able to do. So the big thing with the Swiss Ball, is it gives you a surface that’s an unstable surface. So, if you’re not squeezing those ab muscles tight, you’re gonna kind of be rolling around everywhere. So even just sitting on a Swiss Ball, if you’re reading a book, watching TV, at your computer, this is going to help strengthen those muscles. The first exercise I’m gonna have you do is.
Called a pelvic tilt. Now we talked about the pelvic tilts a little bit for stretching when you were lying down. Now this one’s actually gonna be some strengthening. The key when you’re on the Swiss Ball is you want your back to stay nice and straight. You don’t want you upper body swinging around. You want those muscles to stay tight to keep you from falling off the ball. So I usually have everybody just kind of have you feet about shoulder width apart so that gives you some good balance. Now the first time you get on a Swiss Ball,.
You might roll right off, so be very careful if you’re starting for the first time. Get a friend to hold on to it for you. If you don’t have anybody with you, lean it up against the wall so you have something holding on to it. You can even start off holding on to it yourself and that will give you a little more stability. So you can start doing your exercises like this, and once you feel like you’ve got the balance a little bit, then you can let go, put them in your lap and that will be a little bit harder for you. When.
You get a Swiss Ball, you want it to be high enough where your knee angle is about a 90 degree angle. This one might be a little bit low for me, but that’s just because it needs a little more air. But really close to 90 is what you want. So the first thing we’re going to do, we’re gonna do those pelvic tilts. So what I want you to do is I don’t want you rolling back and forth like this, remember we want our upper body to stay nice and straight,.
And you’re just rolling at your pelvis. So, it’s a little provocative, but this is really getting those lower muscles working, moving, getting them a little stronger. Remember, you wanna keep those ab muscles nice and tight while you’re doing it. Now, when you’re on the Swiss Ball, you don’t wanna go all out because you’ll be sore later. So start off with just about 10 in each direction. Where you’re really trying to go to the back, go to the front. Nice and controlled. The ball’s not rolling around. You’re not rolling around.
Your upper body staying nice and straight. The next one you’re gonna do, is then a side to side tilt. We call this a lateral tilt. Same kind of thing, you want to keep your upper body straight, but you’re just tipping your hips up and down. Just back and forth, get about 10 times. Then what you can do, we call hula hoop or some circles. You’re just rotating that around. Now remember, you don’t wanna be doing this. You want that upper body to be straight, but you want those hips to be moving. Rolling them around. Then go.
Back the other way. Rolling them around. Alright, good. Now that those are nice and loose, you can start adding some combination moves to get those muscles really working. So the first thing I’m gonna have you do, remember you can hold on if you need to cause this is gonna be really hard the first time you do it. What you’re gonna do is your gonna just take your foot, and lift it about that much off the ground. You don’t have to lift it high, but you’re just gonna lift it off the ground. And then you’re gonna slowly come back down.
Now remember the key is control, so you’re not doing this, cause then that’s not working those muscles. You’re gonna bring it up, a little pause, slowly bring it down. And then alternate feet. At the same time you’re keeping those abs nice and tight. Try not to move the ball around a lot. It’s gonna move a little bit, but you wanna stay stable. You don’t wanna end up falling off. Good. So you’re just gonna do that about 10 times the first time you do it. If you’re not super sore afterwards, then you can the repetitions until you’re.
Sore and then do 2 more after that. The next step is now what you’re gonna do is you’re gonna kick your leg out. So you’re just kicking straight out. Come back in. Remember you’re trying to keep everything nice and still. Alternating legs back and forth. Kicking out. Good. Going back in. Alright. SO now if you wanna bump it up a little bit, if you’re feeling pretty good, feeling pretty confident. What you’re gonna do now is you’re gonna get your arms involved a little bit. So what I’m gonna do is I’m gonna go back to lifting a leg,.
But this time I’m gonna lift my upper arm up. And alternate back and forth. Keeping everything nice and tight. Keeping those abs tight. Trying not to slide the ball around too much. Not falling off the ball, getting hurt. About 10 times with that. If you’re feeling really confident and you’re like Oh that was really easy try doing it on the same side. So now you’re gonna lift both of them on your left side, both of them on your right side. Same thing, remember you don’t want to be wobbling around, if you’re wobbling.
Around, that’s what’s gonna get your hurt. That’s what’s gonna make you sore. So keep those abs tight. Lifting back and forth. Good. I’m gonna show you one more progression. There’s a lot of progressions, but I just want you to start out with some simple stuff, see how it feels. Then you can check out our progression tutorials for some harder exercises. The next one, if you felt like those were pretty simple, what you can do then, you can lie down on your back and now lift your legs. Now see, the ball’s moving a lot more. So you really.
Need to hold those abs tight. Nice and slow. If you feel like you’re having to bring your leg down too quickly, then you’re not quite ready for the exercise yet. Just going up. Going up. Good. And then rolling back up. Alright, so there you have it. Those were your Swiss Ball exercises for back strengthening and core strengthening. Now remember these are really high level exercises, you’re gonna probably feel it, so build yourself up. Don’t go all out at one time. If you like these exercises, please click the like button, leave.
Sciatic Nerve Pain Stretches Exercises Ask Doctor Jo
Hey y’all, it’s Doctor Jo and my assistant with me today is Bailey again. And today I’m going to be talking about your piriformis. So lots of times I hear people say they’ve got that sciatic nerve, well actually everybody has a sciatic nerve, but you can have pain coming from that nerve, and a lot of times that piriformis muscle is causing the pain. So we’re gonna show you some stretches to stretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alright let’s go on to our backs. Here we go. I think.
We’re gonna maybe move Bailey out of the way. In the first stretch for your piriformis is a pretty simple one. A lot of pictures you may get from your therapist will actually show one leg down, I actually like for you to have it staying up so you can prop your foot over it. So your gonna make almost like a figure 4 with your legs and then what you’re gonna do, the side that’s hurting, so my left side is hurting, I’m gonna cross that leg over. And what I’m gonna do is I’m gonna bring my knee with my opposite hand towards my shoulder.
Over here. So I’m pulling this leg up and across my body. And what you wanna do same kind of thing with all the stretches, you wanna pull and you wanna feel a stretch under there. Soon as you feel a really good stretch you wanna hold it for 30 seconds. So remember up and across the body. Just coming up is not gonna get that piriformis stretch. But coming up and across the body like I’m trying to bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds. And then coming back down and you wanna do.
That 3 times. Now the next one to do, sometimes this is a little harder for people, but what your gonna do is your gonna keep that same figure 4, and what your gonna do is your gonna take your hands and on the opposite side that it’s hurting, so the hurting side is still up crossed over it’s still my left side. I’m gonna take my hands and put them underneath my thigh, and I’m gonna bring my leg up, and I’m gonna pull until I feel that stretch underneath.
There. Now some people might have a hard time grabbing on to their leg here, so again you can use your belt, or your dog leash and put it under, around your leg, and pull up towards you like this. Same kind of thing, you want to hold that stretch for 30 secondsbye Bailey, we’ll see you later and then 3 times each. Alright, so now you’re gonna bring that down getting it nice and stretched. For those of you that need a stronger stretch, those might not be stretching it out quite as much, what I’m gonna have you do is I’m gonna have you.
Turn over. And what your gonna do is the side that’s hurt again, my left side, I’m gonna bring my leg up across. Now as you can see, this is something you have to be pretty high level, pretty flexible to do, but it’s gonna get a fantastic stretch. So your gonna put your knee over across your body, and bring your body down. So it’s almost that same concept, you’re bringing that knee towards the opposite shoulder, but what you’re doing now, is you’re using your body weight to bring it down. You can stretch that back leg as far as you can.
You can bring your arms down, but that knee is essentially going towards that opposite shoulder. 30 second stretch, 3 times each. Alright and there you have it. Those were your piriformis stretches. So if you had some pressure on that sciatic nerve, hopefully that will loosen it up a little bit. So if you like my hair, or if you like the stretches, please click like and leave me a comment. And if you’d like to see some more stretch tutorials, or if you’d like to go see some educational tutorials, please go to AskDoctorJo. And.
Sciatica Leg Pain Relief
Rtf1ansiansicpg1252deff0deflang2057fonttblf0fnilfcharset0 Arialf1fnilfcharset0 Calibri generator Msftedit 18.104.22.1689viewkind4uc1pardsa200sl276slmult1qjlang9fs36 Hi, I’m Paula Moore The Chiropractor and I’m going to show you a sciatica leg pain relief exercise. It should be know that the majority of people who come to see me as patients who have been diagnosed with sciatica, don’t have true sciatica. They do have leg pain that is mimicking sciatica. In other words, it is running through the buttocks and down the thight, right down to the ankle but it stems from a different place. It’s not the sciatic nerve. It is from a tight muscle in the buttocks,.
Known as the piriformis muscle. It clamps down over the sciatic nerve giving you sciaticlike symtoms. par You chiropractor can tell the difference between these two. True sciatica and a piriformis muscle problem. I’m going to show you a stretch to get rid of the piriformis muscle problem and the resultant leg pain. If you do this stretch and notice your leg pain starting to decrease, you probably didn’t have true sciatica and that’s great, because sciatica is harder to treat. par So you want to sit fairly close to the wall and swing your legs up so your heels touch.
The wall. If you leg pain is on the left, then take your left ankle and place it over your left knee. Now some of you might find that this position is already very difficult to get into because your piriformis muscle has become very tight. If you want to increase the stretch, shuffle up closer to the wall with your buttocks. If you want to deepen the stretch yet again, slide your right foot down the wall so that your knee is bent. You can increase the stretch by gently bringing the left knee toward your opposite shoulder. That is the.
Exercise Ball Core and Back Strengthening Exercises Moderate Ask Doctor Jo
Hey everybody, it’s Dr. Jo! So we’ve got the swiss ball again. Some people call it an exercise ball or a therapy ball. What we’re going to do today is some advanced exercises. You’ve already seen the basic exercises to get you going when your back is hurting or when your core is weak. This is the next step up. So once you get those accomplished, these are the ones you are going to do next. So we’re going to get started, and we are going to start off with a basic crunch. So what you’re going to do is you’re going to roll forward.
A bit to where your bottom is on the edge of the ball. You can either go back to protect your neck a little bit, or some people cross their chest. It’s your choice, what ever is most comfortable for you. I usually go back behind my neck just to give my neck a little bit of support. So you’re going to do a simple crunch. You’re going to roll back, and you’re going to get as flat as you can, and then you’re going to roll back up. Now remember.
When you are doing this, you don’t want to hold your breath. You want to be able to talk to somebody or you want to be able to be a continuous comfortable breathing the whole time. Now it’s going to be hard, you’re going to feel it working, so you only have to start off with 5 or 10, and then work your way up from that. Now see the ball moved a little bit, you want to keep the ball as still as possible. Alright, so after you get that one.
Accomplished, the next one you are going to do is, is start up this way, and then roll down to about where your shoulders are on the ball. You want to get yourself into what we call a table top position, where you are flat, you can draw a straight line front to back, and then you are just going to drop your hips down and then you’re coming back up. Now this not only working your back, but it’s also working our hamstrings a little bit, so you can add this into your hamstring exercises in the hamstring strengthening tutorial.
So nice and controlled, you want to control it, you don’t want to be bouncing around, you don’t want to be going fast, and you want the ball to be staying as straight as it can. If it’s wobbling around like this, then you’re probably not quite ready for it. Okay, just drop it down, you can drop down lower, once you get more comfortable, but you just want to come straight, you don’t want to arch your back up, because that’s going to cause some pain, it might cause some injuries. You want to just come nice and flat. Okay, now the.
Next one, you’re actually going to come off the ball. You can put the ball in front of you, and it’s almost like you’re saying your prayers on your bed. Except you want to get your back straight again, you don’t want your bottom sticking out, but you want to get, as straight as you possibly can. I’m just going to sit here. You want to keep those abs nice and tight. So you’re not dropping forward, and again your butt’s not sticking out. You’re getting a straight angle, keeping that back straight as possible and not moving.
The ball around. If you can do this for about a minute, then the next step up, is to bring your knees off the ground, and go up on your toes to a plank position. So you’re just going to go up, same thing, you want your back as straight as possible. You don’t want to stick your bottom up, and you don’t want to sag, but you want to be as straight as you can. See how my hands are shaking You should be shaking, that means you’re working. Okay,.
So same thing, you just wanna start off with 510 seconds, if you need to do that a couple times you can about 5 times, and work your way up. Alright, the next one is we call it a walk out, or a roll out. So you are going to bring the ball close to you. You are going to start on your knees, and you are going to come across the ball, and place your hands down on the ground. And just like it sounds, you’re gonna start walking out. So you’re.
Going to bring your arms, walk forward, you want to keep the ball going as straight as possible, and try not to have it wiggling around. If you can, you want to go all the way to your toes. I can’t quite right here, but once you get as far as you can, then you are going to start walking back. The farther out you go, the harder it gets. So if I want to go a little bit farther, I I can start farther back. See if I can get a little further.
You’re just going to walk yourself out. Because once you start to get to your feet, see how the ball’s rolling, you want to try and keep it steady. Walk all the way out, and then come all the way back. Wooo! Alright, so there you have it. Those are some more advanced exercises on the swiss ball, and you can see that they were definitely harder for me, so they are going to be harder for you. And we are going to have another one, a next step up after that, so if you wanna check that out, go to askdoctorjo And remember be.
Pregnancy Piriformis Gluteus Massage
I’m going to show you a good way to massage through your piriformis and glute muscles here, which commonly get tight during pregnancy and can contribute to some sciatic nerve pain that you might be having. So, a good way to do this is to use either a golf ball, or any small, hard, round object will work really. What you’re going to do, is you’re going to lay on your back. You’re going to put the ball underneath your bottom, right wherever it is that you feel that tight, painful area. Keep that leg bent, your opposite leg will.
Be straight. And then all you’re going to do is let your leg drop out, and back up, out, and back up. You should feel the golf ball, or whatever you’re using, kind of kneading into your muscle, right where that painful spot is. You can do that a few times, and then move the golf ball a little bit. Kind of move it around to different parts of your muscle, depending on where you’re getting your pain. And just massage it out. It’ll be painful initially, but the more you do it, the less pain you should feel in there.
Exercise Ball for Core Back Strengthening Advanced Ask Doctor Jo
Hey everybody, it’s Doctor Jo. So we’ve got the Swiss Ball again and this is advanced exercises on a swiss ball part 3. So if you’ve gotten the first basic and you’ve got the next step of the advanced ones down, this is the one to try that’s super hard, but it’s gonna give you a great core workout and it’s gonna work your back out. And that’s what you want. You want everything around this to stay strong, so your back doesn’t hurt all the time. So let’s get going with these, we’re gonna start off lying down on our backs.
Ok, so the first exercise we’re gonna do with the Swiss Ball is gonna be a simple bridge. And then we’re gonna work our way up from that. So doing bridge, we’re gonna lie down flat on our back, and we’re gonna put our legs up on the ball. Now the key with this is you want your back to be flat on the ground, and you want your neck to be relaxed. You don’t want to be holding your head up because then your neck muscles are gonna get strained.
And then you’re gonna end up having some neck pain. So relax your head down, get your back flat on the floor and what you’re gonna do is your gonna bridge up. Which is just lifting your hips up off the floor. And you want to be straight. You don’t want to go super past and put your back is a hyper extension, but you want to be in a nice straight line going all the way down. Now see how the ball is moving You want to keep it nice and still.
You’re gonna do a little pause, 3 to 5 seconds, and then come back down. So you know, just 10 or 15 of those to get you started, and then work your way up from there. And if that starts getting easy, then you can go to 1 foot. Lift one up, keep one on the ball. And do the same thing. The bridging, try to keep it straight, don’t go into hyper extension on your back, little pause. Coming up, going back down. Alright. Then the next one is rolling.
The ball towards you when you’re in a bridge. So you’re gonna go up into a bridge and you’re gonna roll the ball up towards you, and then you’re gonna push it right back out. Now you want to keep the ball in a straight line if you can. And you want to keep those muscles nice and contracted. Remember, you want to be breathing while you’re doing it, you want to be able to have a conversation while you’re doing it. So you’re gonna go up into a bridge, pull it in, push it back out. Now this is another one that’s working your hamstrings.
So you can add this into your hamstring strengthening exercises with the other tutorial of the other strengthening exercises for your hamstrings. Now again, if that gets easy, you can go to one leg, pull it in, come back out. Now that’s gonna be pretty hard, so just try a couple, and then build up as you go. Alright, so the last one we’re gonna do is probably the toughest one. You want to put your arms across the ball on the ground, we’re gonna roll out again. And you want to get as far as you can to where your toes are on the ball. That’s gonna make.
It the hardest for you. So you’re in a plank position, again you want to be flat like a table top, you don’t want to be dropped down, you don’t want to be arched up, you want to be very nice and flat. And now what you’re gonna do is a push up to your elbows. So you’re gonna go down on your elbow, go down on your elbow. Come back up, and come back up. And then the same thing. Go down, go down. Opposite arm, Opposite up. Now see I’m at my knees.
Right now, so it’s a little bit easier, but if I went all the way out to my toes, the ball would be wiggling around much more and it would be more difficult. So whatever you feel like your level is. You can even start out closer to your stomach. Go down on your elbow. Come back up. Phew! So there you have it. Those are some advanced Swiss Ball exercises. I think I’m actually sweating a little bit, and hopefully you are, too. If you want to check out some more exercise, stretching tutorials, even some educational tutorials, please go check.
Remove Muscle Knots Yourself Tennis Ball Release
Rtf1ansiansicpg1252deff0deflang2057fonttblf0fnilfcharset0 Calibri generator Msftedit 22.214.171.1249viewkind4uc1pardsa200sl276slmult1qjlang9f0fs28 Hi, I’m Paula Moore The Chiropractor and I am here to talk to you today about how to use a tennis ball for your lower back trouble. Now I probably didn’t invent this but I feel as if I have because my patients absolutely love it and they tell me it’s the best thing they have ever learned.par I don’t know how long it has been around, but I found it one day after I had injured my back and I haven’t looked back since. It is one of the most popular exercises I give.
My clients. I use it to get rid of knots in the low back. It can be used all over the body but it is particularly great for the low back, in those hard to reach places.par I’m going to show you where you are going to be using this. This is you facing the spine, looking from behind. The tennis ball is to be used in your low back, between the crest of your pelvic bone and the lower margin of the ribs, either side of the lumbar spine. Those are the areas.
You are going to be looking for your muscular knots.par When you are lying on your back you are going to be placing it along the lumbar margins. In particular, there is a sweet spot where you get on a muscle called your quadratus lumborum the QL. On most people I can find a trigger point a muscular knot on the QL. Certainly found on people with lower back pain.par This is so effective, because you can travel with a tennis ball so you are never stuck in pain, not knowing what to do. So this is great for muscle spasms and knotted muscles.
A knot in a muscle you can think of as a build up of lactic acid where a muscle has been over working. So athletes get these and people with back trouble get these, where the lactic acid has formed a knot. par Pressure can either be applied with my thumb, as a chiropractor, or my elbow when I’m feeling particularly mean or a tennis ball. So you can apply pressure to your own trigger points and help melt them away. So take a look at me lying on my back now.par So just before you lie back, you’ve got your.
Tennis ball in the same hand as the side you’ll apply it to. You’re going to lie on your back and roll your knees to the side. Have a feel with your own fingers for the tender points, the areas that feel knotted. Move the tennis ball around until you find a particularly tender point. Remember the spots between the crest of the pelvis and where the ribs end and close to the bony spine but not on the bone. par So you put the ball in and you roll your knees back. Move the ball around until you find.
A tender point. For some people this is enough weight to get the tension onto the ball and feeling the tenderness. If you can’t find a tender point, you can increase the weight on the tennis ball. I do this by taking my foot onto my opposite knee and tipping. Sometimes I use my hands, cupping them over my knee and tipping right onto the ball, putting a little more weight onto the point. par The key with these tender points is that you need to stay on the point until the discomfort completely fades. If you come off the ball.
Before they have faded you can actually switch the points on and cause aggravation. If you feel the tenderness travel down your leg, that’s ok, just remember that that is a more chronic point that has been there longer. Stay on it until it completely fades. On average that will take from 20 seconds to two or three minutes for the more chronic points. par When the pain has completely gone, slowly roll off the tennis ball and move the tennis ball to another tender point. Find two or three tender points each side and remember to stay on them until they fade.
Completely.par To come off the ball, roll your knees away and come up onto all fours, don’t just sit straight up. This can be done every single day. This exercise is best to be done once you have been up a couple of hours. My preference is to do it after a hot bath or after a little exercise or at the end of the day when you will get a lot more out of it. You may be a little sore after the exercise.par Be careful not to push down too hard on the tennis ball as you can bruise your muscle.
Water Exercise, Basic Walking Aquatic Therapy Ask Doctor Jo
Cannon ball! Hey everybody, it’s Doctor Jo! It’s a beautiful day to do some aquatic therapy. A big thank you to my uncle for letting us borrow his pool for the day. Today, I am going to show you some aquatic therapy gait exercises. This is just to get you warmed up, get everything stretched, get everything moving, and then I’ll show you some other tutorials for the exercises, and everything. In the pool, it’s very easy to not have proper technique. It ‘s very easy to just swing your body, be all over the place, but it’s really important to work on your.
Technique because you don’t have to worry about falling. So it’s all about exaggerating your techniques and getting the stretches you need. So starting off it’s going to be simple walking forwards and backwards, and sideways, and some marching. But it’s really important to do the proper technique. When we are walking, naturally we hit our heel first, and then roll off onto our toes. If we have an injury, then we don’t necessarily do that all the time. So just exaggerated the movement. Try and keep your body upright while you are walking. Hitting your heel first, and rolling off onto your toes. Heel first.
Rolling onto your toe, keeping your body upright. Again, heel first, push off on your toes. See, I’m still keeping my upper body nice and straight. I’m not leaning forward, I’m not leaning back. I’m keeping my body upright. Do that about 3 or 4 laps. Then you are going to go backwards. Now your toes are going to hit first. So toe, roll back on your heel. Toe, roll back on your heel. It’s really easy to start leaning back. Try not to lean back. If you leaning back, you’re going too fast. Toe, heel. Toe, heel. After you do that about.
3 or 4 times, the next one is going sideways. Sidestepping. With sidestepping, it really for people to end up turning their foot out. You want to keep your toes pointed straight the whole time. Because if you turn your foot out, you are using different muscles. We want to work the outside of our muscles right now. So keep those toes pointing forward, not out, but stepping with those toes forward the whole time. Sidestepping, keeping that upright posture. Tuck those tummy muscles in, and then come back. Then the next one is going to be marching.
Bringing the knee up, alternating sides. So pulling that knee up as close to the surface as you can get. Again, not leaning back, not leaning forward, keeping that body upright. Really driving that knee up. So those were the basic gait exercises in the pool. Those were your aquatic therapy exercises. If you have any questions, leave them in the comments section, and if you would like to check out some other tutorials, go to askdoctorjo. Don’t forget to follow me on Facebook and Twitter. Remember, be safe, have fun, and.