Table of Contents:
Strengthen Your Back
Video taken from the channel: InHealth: A Washington Hospital Channel
Strength Training For Trail Runners | 3 Exercises
Video taken from the channel: The Run Experience
Get Rid of Sciatic Pain. Stretching and Strengthening Exercises for Pain Relief.
Video taken from the channel: Caroline Jordan
Prolapse Exercises 5 Safe Strength Exercises for Women
Video taken from the channel: Michelle Kenway
Exercises for seniors to improve balance and prevent falls
Video taken from the channel: CBC News
Best Exercises For Hip Flexor Pain From a Physical Therapist
Video taken from the channel: Tone and Tighten
Stroke Exercises for Arm & Hand with Little to No Strength-for Home
Video taken from the channel: Bob & Brad
Once it’s fall again, schools everywhere are back in session. Back to the classroom, back to the homework, and back to the busy schedules that flood our calendars. Fall is a season of renewal, goal setting, and the ideal time to get back to you and your strength training routine.
Get into a regular strength training routine and build the muscle you know you need this fall with these six moves. Stay safe and healthy. Please practice hand-washing and social distancing, and check out our resources for adapting to these times.
If you’re ready to get started strength training, check out this four-week program to get back in shape or this four-week plan to build muscle. Image Source: Getty /.“Just like you would warm up with a slow mile or two before a running speed workout, your muscles need to be loosened up before a solid lifting session as well.” For strength training, five to.Continued 3. Start slow. Maybe you used to run 5 miles a day or were the star of your local softball league.
You’ll likely be able to get back to where you were, but you need to be patient.reactive training: small step out to side (mini squat) and back to center; small step forward (mini lunge) and back to center (This exercise imitates stepping off a curb and quickly coming back to the curb because a car is coming.) easy strength training exercises, like sitting down in a chair and standing up; standing leg abduction.Simultaneously, extend both arms in front of your body with your palms facing towards the floor. Then, descend your hips down into a low lunge position. Next, explosively swing your right leg.
Welcome to the world of weight training. There are several ways to add the muscle, size, and strength that you may crave (more on that later), but there may not be a more common way to get.Image Credit: LIVESTRONG.com.
Begin with your feet planted shoulder-width apart, standing up straight with your head facing forward and shoulders relaxed. Bend at the knees and as if sitting in a chair, bring your butt back and down. Your upper body may lean forward slightly with your back flat.For one, you can combine strength training and aerobic interval training in the same session without any negative results. This can knock out two components in one session.
My advice would be to perform the aerobic training prior to strength training, especially if the legs are strength-trained in that session.Introducing strength training into your workouts can definitely seem like an intimidating move, but there are plenty of ways to ease into this new part of your fitness journey. For one, you don’t.
That’s right, no extra time. You can complete a 45to 60-minute weight-training session with 20 to 30 minutes of cardio in, yes, 45 to 60 minutes. Best of all, you won’t sacrifice any results in the process; you’ll get bigger, stronger, leaner and more cardiovascularly fit by way of.Strength moves that meet this need include those like a split squat — where one leg is in front in a lunge position — with a barbell you are able to handle comfortably on your back/shoulders.
From the third workout, you can move onto the standard pattern above. Try starting with the same weight as you could lift the previous workout but this time try 5 sets as per the example above. When To Increase The Load. When you get all sets for target weight and reps increase the weight for the next session.
Do not train to “form failure.”.What put me off strength training to begin with was the jargon, but I soon realised the following terms was all I needed to know: add them terms to your dictionary before you get weighed down with.
List of related literature:
| |
| from Periodization: Theory and Methodology of Training | |
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| from Glute Lab: The Art and Science of Strength and Physique Training | |
| |
| from Essentials of Strength Training and Conditioning | |
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| from Methods of Group Exercise Instruction | |
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| from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book | |
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| from Stroke Rehabilitation E-Book: A Function-Based Approach | |
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| from NSCA’s Essentials of Personal Training | |
| |
| from Strategic Marketing For Health Care Organizations: Building A Customer-Driven Health System | |
| |
| from Complete Book of Throws | |
| |
| from Orthopaedics for the Physical Therapist Assistant |
228 comments
CALLING All Stroke Survivors, Caregivers, Physiotherapists, Doctors and
any else interested Join free, non-commercial Global WhatsApp Group
for knowledge sharing, support and encouragement via:
https://strokesupport.in/r/wap
I had a stroke long ago and having issues opening my hand without using my good hand is there a exercise or method to do to get it fuctioning
I crying so much for my pain thank you so much I will continue doing this exert.
Thank you. My husband had a stroke in November and he is recovering at home with weekly outpatient therapy. I’m using your videos to help him with his recovery. Love you guys.
For those whose sciatic pain is caused by lumbar disc herniation, I’d BE VERY WARY of doing the folding moves in this video, as those moves will very likely irritate and worsen your herniation and delay your healing.
Thank you so much Bob and Brad…. Your videos on stroke have really helped me a lot….May God truly bless you both….Lots of Love and best wishes….to both of you from all the way from India ��
So helpful. Always thought flexors were tight. Now on right track
I may or may not be watching this so that I can accurately write a response for an UnderTale roleplay
This is awesome my fiance had a traumatic brain in jury and ive been doing some basic ( coin in cup) and other makeshift activities for him. ill def be doing this one today!!! Thanks guys
Tight, Tight and soooo Tight. Jared, the kneeling hip flexor stretch is excellent. I have been doing it wrong for so long and wondered why it wasn’t improving. This posture change makes such a difference and its much more comfortable to do to.
i loved this. my pain was so bad i couldnt walk and felt it in my foot. i feel wayyy better now. thank you
Indeed, Excellent stretches
For all pains of buttocks
thighs legs etc thanks
for Sharing your tips tricks
techniques n thoughts!
Stay Blessed Inspired n Connected!
I like to use the stair climber. Is that a good or bad exercise for hip flexor pain?
I found a product online called REDWOOD Natural Nitric Oxide Booster. It provides improved circulatory support. I read its product reviews and people are writing saying it makes them feel young again.
My arm has just woken up 5 months after a stroke I’ll definitely be doing these exercises thank you
Wow, I feel great! I’ve been doing this sequence for the last 5 days and my pain has really diminished. Thanks for sharing this video.
Hello, going to run the Inca trail, need to be buff, looking for help.
Hi Michelle
Why is a deep squat not safe for pelvic floor? I understand that load would be increased but I don’t suppose that that is due to gravity with such a small difference in distance from the floor..? Also Katy Bowman recommends deep squatting habit. Is that pelvic floor safe? I am trying to recover from a grade 2 pelvic organ prolapse
This is just superb, I’ve been looking for “good hip exercises” for a while now, and I think this has helped. You ever tried Niyaden Niybigail Blaster (just google it )? Ive heard some decent things about it and my work buddy got amazing success with it.
Fine, BUT…..what if spasticity seriously impedes digit extension? The device can then not be worn, precluding it’s efficacy.
The tone and Spasticity has improved, but the weakness in my left hand will still NOT allow me to release a tennis ball to serve, let alone my blistering hot licks of “STAIRWAYS TO HEAVEN’…IS THE RAPHAEL YOUR PRODUCT, WHICH IF SO, CAN YOU WEIGH IN ON THE “SAEBO” LINE OF ANYTHING THAT COULD be HELPFUL, AND I CERTAINLY WOULD UNDERSTAND, BUT THE TWO OF YOU, HAVE GIVEN ME a grounded (sorry for the caps key-my right index finger has become a Tyrant…‼️ ) & ultimately POSSIBLE gift, of the return of my life…Having just found you both I look forward to the future Thank You, Gentlemen, for your gifts…!
My pain is in my foot is the problem. I have out-toeing and chronic pain in one and sometimes both feet, I have very limited flexibility in my hips so I am assuming tight hip flexors are the problem but I am not sure?
Michelle Kenways DVD and Book Inside Out is available in the UK at StressNoMore its a best seller and has essential information for women with this range you can learn pelvic floor safe exercises, prolapse exercises to avoid, and how to Kegel exercise correctly for a strong healthy pelvic floor and a lean, toned body. This range is especially good if you want to learn how to exercise safely after pelvic floor surgery. A StressNoMore favourite!
Thank you i will do that every day,i got stroke when was 1 year and 6 months old, the doctor said i will not talk or walk,but my mom help me to train every 24 hours every day to get good life,so now is my time to do rest of my training (Y)
My problem area is my fingers mostly my thumb it’s been 9 years since I had my stroke
When do you incorporate this training into your week? The day after a LSD run? Directly after or before a run? Thx
Whenever I used to do same strengthening exercises on painful place of Hip, then pain will be gradually increase during the time, how many days will be takes to relief from the pain
I’m suffering from severe and I mean Disabling sciatica and I’m on meds and about to start therapy. In the mean time my brother sent me your videos and I started doing those stretches today and they feel great. I hope the combo of at home and physical therapy works for me. And by the way I’m 41.
Hi! When I am doing the kneeling hip flexor stretch with my right leg on the ground I get bad knee pain. I used to be able to do all kinds of lunges and things and never had knee problems. Recently I can’t do certain excercises without knee pain. Don’t know if this is related but I am getting pain where my thigh connects to my pelvis when I sit indian style or bring my knees up to my chest. I am 19 so I don’t think it is arthritis. Thanks!
after i finished the test if my hip flexer was strong i had a lot of pain. i did not have any difficulties completing the ten reps though do you have any suggestions?
Good day Caroline it’s my 2nd day doing your exercises for sciatica pain but will it be helpful if I have herniated disc? I’m experiencing much pain but only in my lower back towards my right hip. Any suggestions will help; have a great day.
I have these pain in between my pelvic girdle and my thigh,I guess it is the hip flexor….can same exercise heel it?
You, guys, are awesome!!! I am a Conductive Education practitioner. I can acknowledge and highly appreciate your contribution to the world society. I am quite certain that you help thousands of people. The only thing I want to mention (hopefully anybody can read that) quite a few conceptions mentioned by you, guy had been already well-known to the people behind the Iron Curtain a long while ago (you know… such as neuro-plasticity, advantage of the Can do attitude over the compensation..importance of feel of success.. that stuff). This is one of the evidences when a human brain can not be boxed up and demonstrates way more potential than it seems to have, contrary to the new era behavioral approach when the human behavior is presented on a basis of cause and effect, exactly like the mice that they run their experiments on.
I’m new to sciatic pain. My lower back, butt and right leg has been killing me all day. I just did this whole routine along with you and man I already feel 10 times better. Worn out but my back feels way better.
I had a stroke 30 years ago. The thinking in the day was if you had no recovery in a few weeks you wouldn’t have more. I just wrote a legible note using my stroke-affected hand!!!! Because I’m pushing myself.
this is a new favorite thanks for posting and yes, I wish there were more videos to help housebound seniors who don’t have access to fitness/physio otherwise. In my case, I’m aging and noticing it and I’m not living in Canada now so it’s really hardI live in some remote area of South America where the elderly have very few resources unless they’re wealthy and can travel or live comfortably in large cities. And then, there’s “the way” the gentle, courteous way the physio/health instructor shows the exercises. I miss Canada and the gentle “Canadian ways” most elderly people are treated a lot. Please don’t ever stop saying “sorry” (I’m referring to those times I find people making fun of Canadian traditional politeness).
I don’t get the part with the straw on the ball? How does it help with, for example, neglect?
it wasn’t mentioned but whats the normally of time when the arm hand fingers are 100% back like before a stoke took place? my 79 year old mom has her right arm and fingers are tightly position and stiff like fingers are stuck wont flex
so I will do step #1 grab cardboard box like this video place arm with thumb point upwards and HOW long should I have mom stay like that arm in box? please this is holding me to get started soon as possible but I need how long do I have her right arm inside box? These doctors in this video has provided me with information that is so HELPFUL that I been with numerous therapy staff and stroke doctors and they never mentioned information like whats on this video when mom got released from hospital 2 years later now no one hasn’t gave me mom information of whats on this video? why Im mad
Again people talking about arm movements when you just said there was none now your grabbing cups and rolling balls as eye roll my eyes
ALL OF YOUR VIDEOS ARE SO VERY INFORMATIVE, LOVE EVERY ONE OF THEM, AND CAN’T THANK YOU ENOUGH FOR MAKING THEM,,,, YOU GUYS ARE THE BEST PHYSICAL THERAPISTS ON THE INTERNET….!!!!!! LOVE YOU GUYS!!!
What you dont mention and no one does is speed getting into therapy post stroke is key to recovery and you cant stop therapy or you go backwards
I love the fact that you are using materials that can be found at home rather than spending lots of money we don’t have to buy equipment to use.
Thanks for your vids. In german there are not that many good vids available. So thank you for creating vids which are understandable for non native speakers, too 😉 Thanks!
Love the video. On the mobility exercise can you suggest an initial stretch/exercise that can get me to a point where I can even attempt that??? I have seriously tight hips from way too much road running. Thanks.
My shoulder is very weak, a little stiff, and a little soar. How can I get my shoulder strong enough to do your exercises?
Thank you! I’ve been stretching my weak hip flexor and couldn’t understand why they felt worse after I stretched! Appreciate this
Sir, I have been stroked for a long time for six months, left side is paralyzed, I can not do anything with my hand. What to do now would like advice
does this apply to pinching pain in the upper groin area? cause when i squat 180lbs its hurts like a pinching pain when squating it only happens when i wear a belt
What do you recommend for exercise, I have my legs so heavy I can’t walk, when I walk I lift up the hold legs!!!
Apparently you guys don’t work with occupational therapists. I’ve been doing these things for over 30 years.
Exactly what I needed this morning after I have done a one day mtb ride yesterday! Your voice is nice too. Thank you so much for sharing!
Mine were tight! Four knee surgeries and now waiting for a new knee! Loved this video, it really helped me! ��
Hi great video. My issue is different I drive a lot but the only time I have discomfort/pain is when I bend over at waist and then stand up. It’s only on the right front side
Hi there, I have osteoarthritis in my left hip and struggle with the range. I also have problems with my back, the lower discs give me pain, which could be associated with the hip joint. I would like to get more range in my hips, are these exercises safe for me to do with osteoarthritis? My hip flexors feel very tight too.
This is great video.it is helping me with my psw demo. thanks.
I’ve done yoga for ten years yet have been inactive for the past six months. Periodic yoga but not a lot. Recently I starting playing pickle ball. Both hip flexors are a bit sore yet my left is quite bothersome. This video is excellent! It appears I may have some tightness, a tad, yet overall I think it’s the strength issue. With the seated floor leg raise demonstrated for strengthening, I can do the right leg, with the L, and it’s fine. On my left leg, I can’t even raise my leg. Strange! Any suggestions? Thank you very much.
For the first minute or so I thought this was a comedy show.
I had a stroke 2 years ago I am 22 I’ve been working hard but haven’t seen major advances my left side is the weak side I want to get rid of the afo to walk but my left foot lifts up lopsided any recommendations on how to fix that?
Can the pain from hip flexors be mistaken for a hernia? Inguinal or sports hernia? Can hip flexor pain travel into the scrotum?
My sacrum hurts when I sit w6legs straight to help my weak hip flexors. What else can be done?
Thank you guys! I like it that you are teaching home post stroke exercises. Continue to be a blessing to all stroke patients
Were your hip flexors tight or were they weak? I’m curious to see which is more prevalent! Leave me a comment below and thanks for watching on Tone and Tighten!
Thank you so much. I am a high endurance athlete and I am so grateful for the stretch advice. It is literally helping me this second that I watched and followed the stretch. Seriously. Thank you
Excellent video! Some months ago I watched this video in my search to find relief from my unilateral lower back pain, which was debilitating. I found the stretches and exercises gave me that relief. Thank you.
Thank you Jared! I will try this out and upload a video tomorrow. Keep up the good work:-)
I took a kickboxing class, and threw my hip out of alignment. Pain started on lateral edge of the hip when I was lying down (I read it could be bursitis) and also I had severe pain inside my left butt cheek. Moreover yesterday I bought two large watermelons and carried them to my car. Big mistake! Immediately electroshock went through my left hip (inside the butt cheek) and felt like a 1000 volt was being pushed through. I sat down in my car for 10 minutes and didn’t move! But the pain needles kept going though me, over and over. This is over in 10 minutes and I drove myself home. I left the watermelons in the car. Going upstairs caused a breaking sensation in the hip. I have schedule a dr appointment. All morning I did stretches. I’m never gonna kick box again, I swear on my life, if God just has mercy and helps me HEAL this. I think all the kicking caused my hip to go out of alignment.
Hi just found your channel. I am a strike victim, where can I purchased something like like the ball on the arm, flexing the shoulder so I can exercise at home.
Whenever I rotate my hips 90 degrees outwards (left/right sides), it tends to pop and before it happens I feel a horrible stretch but according to your video my hip needs strengthening since I somewhat struggle lifting my knee up 10 times. So would it really be that my muscles need strengthening even though I felt them popping as they pass through my bone?
Not sure that complete sit up move is a good idea for someone with lower back pain/issues ��
My hip flexors still feel tight even though they appear to be loose and strong after doing these tests. What do I do?
Watching from Tondo Manila Philippines I’m a massage therapist and a Christian June 10,2020
I wanna no is there hope for an old stroke patience of 3 yrs. Mine happen on da left side i can’t walk, or use my arm. and hand. im in therapy but doesn’t seems to be working well enough on me, plus im taking botox injections. even tho im told things are going to get better, for some reason its hard to believe bc its been a lil over 3 yrs. But my doctor says he’s not giving up and to take da botox until we can get this tone out ( which is my biggest ) problem if it weren’t for all dis Tone I wouldn’t been on my feet and my arm n hand. it jus seems to be taking too long. Help! pls. Im on my own
Cordially, New Sub
Hey please answer me if you can!! I did the first test and my leg was all the way down to the table, both legs. I also did strenght test and i can lift my leg up for a long period of time with no problem.
However, i feel pain in the sides of the hip flexor, if i touch it i can feel a “pinchy” sensation, what do i do?
Thank you for the tips. I have discovered that I have a weak hip flexor. I look forward to exercising and strengthening
Dear sir I met with stroke few months back after operation my left h leg and speech recovered but my left hand finger movement expansion not yet recovered but I’m going for physiotherapy regularly Pls need a solution for quick recovery when it will be recovered Pls reply me sir
Much better ���� just try it 5-6 minutes and its goin well, i had this pain like almost 6 month..
No fluff get right to the lesson. Excellent explanation and demonstration. The one advise is to go a little slower. Thanks
question for the knee pulls on your back.. does it work the same if the knees are pulled more up to the side? (around a belly)
Thank you. Helpful to find out my hip flexors are weak. After walking 12 miles the other day I had lower back ache and aching hips, also the same when sitting in the car for a long time. So I’m going to do your exercises to help. Thank you.
Funny enough I thought I had tight hip flexor problems, after watching your video I realize that it’s weak! Thank you!!
awesome practice, I feel restored. I agree with yoy, movement is a medicine
I do not understand how these exercises are related to pelvic floor or prolapse.
I should try this to my dad! He has stroke 5 days ago.. Thanks
Mine hurts from running a lot at full speed at football practice. Would I need to strengthen my hip flexor or stretch it?
Subbed, this has helped me so much this morning. Having played tennis for over 30 yrs with pretty much zero stretching regime this had me howling like a werewolf but feel great now ����
I m in severe pain ma’m from leg to toe can even hold for long my legs
My flexor hinders me from putting on my right sock. I have a hard time flexing my right leg up like to a extra high step such as in my box van. Hurts. For a long time I wondered if it was actually a lymph node.
What can I do? Putting on my socks is a big deal more that I can’t do it.
Yes I’m considering a sock slider.
My mother had a major stroke since 07/15/2019. She has an old blood clot on the her side of her temple and a new blood clot on the left side of her temple. Now her right arm do not move at all. What can I do to help my mother move her arm again. It only bend towards her by itself.
Thank you. This is the perfect video to relieve my sciatic pain. Looking forward to more of these incredible videos.
Amazing workout,LOVE it!! Suffer from major back/hip pain. Just started seeing a Chiropractor. Thank U��
I believe I have weak hip flexor. What exercise do you suggest since I cannot lift my leg more than an inch!
According to your tests, my bad hip is not tight and stronger than my good hip. I think I need more info, lol
My right hip flexor is weak and it’s causing me pain daily. I love your video and thanks for sharing it.♥️
According to your tests I don’t have neither weakness nor tightness in my HF but I still experience a lot of pain and discomfort in the front of my right hip while running or swimming freestyle with strong kick. This includes crunchy sounds and reduced ROM compared to the left hip. What would you suggest? Thank you!
Omg I made it through but I was hurting all the way through. Wow I probably need the chiropractor but trying to limit doctors appointments since the virus. Thanks for sharing this video.
My stroke was one year ago. Videos like this have helped me get more results than the therapy I was given. The idea with the card board is spot on and so helpful. I’m the type of person who works off the concept of “why”, I do so much better when I know why Im doing it that way.
a weak hip flexor can be tight though, because its weak. so because its weak i need to strengthen it to get out of the cycle, right? I have an anterior pelvic tilt and my hip flexor is really tight and feels uncomfortable, but I am pretty sure it is pretty weak and from sitting alone it wont get any stronger, just tighter..
Great video. Let me know where I can order stretch out loops please.
Thank you.!
Hey Doc, thanks for the video. I thought my issue was hip flexor until I did the test in the video. For me the pain is when I cross my right foot across the front of my body, such as swinging the right leg from right to left side, or crossing my right leg over my left. I cycle and run constantly. After a 7 mile run Sunday it got much stiffer and more painful. What might be the root issue?
Actually I developed tight hip flexors only after doing a straight leg rotation while lying on the floor. It’s been almost 10 years now and they are still tight.
what does this do for vaginal muscles that dropped does it help that to
I’m gonna start getting serious and do these exercises tomorrow after aqua therapy. Thank you guys very much and God bless you both!
Smart ideas guys. But the box thing was a little overboard, manual pressure will suffice.
Hi thank for every vidio you are issuing, I did one month back a hystroctomy what exercise I could do?
My doctor was very rude with me he is telling my I should run and do aerobic exercise, it is impossible, I can’t do the stretches I get sizer pain in my tummy.
Can you refer me to some post hystroctomy exercises.
Many thanks
My hips are weak and was barely able to lift the feet above the chair.I felt something pulled while doing seated in-outs,feeling tightness started with the hip and it affects my groin as well but it extended just as my other leg.
Should I perform the strengthening exercises, please help I’m confused
Thank you for straight forward simple instructions, day one for me after 4months of pain doctors xrays scans MRI physiotherapy. Now try fix myself with help of this video. Thank you. ��
I’ve been stretching and strengthening my hips for awhile now. Problem is only in the right side where all of my issues are. I’m pretty sure that it is bursitis that’s causing the pain. Any tips?
Ok, that really worked and I mean pain to normal in 24 hours. My dogs who were missing our long walks and my back thank you.
Please upload a video with a sublaxus shoulder of a stroke patient.
CALLING All Stroke Survivors, Caregivers, Physiotherapists, Doctors and
any else interested Join free, non-commercial Global WhatsApp Group
for knowledge sharing, support and encouragement via:
https://strokesupport.in/r/wap
Tried doing the hip flexor strengthening exercise where I had to tighten my quads and raise leg. My right side is weaker than my left side and I experienced pain in my lower back when raising my leg. Any advice to help would be greatly appreciated.
Thanks so much for sharing these ideas. I needed some new activities to encourage a stroke patient and help him see the progress he is making.
Thank you for sharing this information. I’ve have tons of expensive tests, xrays, and now I’m seeing a chiropractor. Not a single person has offered this advice. I appreciate you offering assessments and exercises for both loose and tight muscles. I’m going to give this a try to see if I can find some pain relief. Thank you so much!!!
Hi B&B like all ur videos. U both help me with a lot ofny home exercises list. Just to add one more idea I’m using for active exercise. I’m pushing my cabin luggage that has360• wheel on it from one room to another.
Thank you sooooo much. It feels great afterwards. I’ll do it everyday and hopefully this pain go away. I work seating for 8 hrs and I sleep on my right side in seating position. So I don’t know if is the weight and the seating that cause the tightness on the right hip that is killing me. Also I have Scoliosis. Fancing Tango helped a lot because I have to disassociate the top of the body from the bottom and the lifting on the legs to do the embellishments work those muscles out. Thanks again for this very informative video.
Great video..recovering from pelvic fracture and now I know about tilting forward..I always have pain in left hip around piriformis and my leg seems shorter..I’m 65 doing great using walking sticks outside..that left side leg would crossover sometimes in front of right leg since that side was weaker..still working on all it
Mine were weak and I woke up in the middle of the night with the worst sharp pain ever! This really helps. Thank you
I had a sharp pain in my hip flexor and, thanks to your video, I was able to diagnose it as tightness. I followed your advice for stretching and the pain has disappeared. Thank you!
Great exercises. However during the Inverted L exercise I could hear and feel a clicking sensation in the hip flexors area. My left hip gives me trouble.
Your videos are helping me improve my performance in ballet, correcting my bad posture. Very useful for me to study. Thanks ������
Excellent video I have been suffering with sciatica pain and struggling for some months, but no specialists about at the moment to get an appointment, but these exercises have been wonderful as I have been able to potter around the house pain free after doing them twice today. thank you so much xxxx����
I have a big question my left hip is much stronger then my right hip and it still hurts and when I stretch it goes away but my right hip is weak so that’s why it hurts so should I focus on strengthening or stretching more???
I have hip flexor and lower back all in the right side
But i did pass all tests!! What am i having?!
great idea for the single leg hop. I tore my ankle almost a year ago and I still feel weakness there after doing strength training. definitely adding in a single leg hop
You keep on getting better. This has helped me a lot. I have weak flexors and now can do some strengthening. You are the best of the best!
I have a “recovered” peroneus tendon and a chronic hamstring tendon attachment dyfunctioncoupled with the piriformis sciatica trilogy. The hamstring issue was first. Eventually the dyfunction and out of balance leg coordination contributed to the ankle injury (both at my job), both with delayed medical care because of WC lags. The ankle tendon was surgically repaired for a tear. After surgery, and zero weight-bearing, which put huge stress on the hamstring, hip and lower backI developed a whole leg syndrome. I have constant pain. If I don’t push for a full day of activity, it is a humming #3. If I do stairs or other weight-bearing dynamic activity it levels up to a 6/7, and the Aleve need presents. I have had a variety of PT. The best PT finally found the piriformis syndrome and after treating thatthere was finally some improvement. Not fully explained, butthe ankle surgery also resulted in a noticeable loss of both leg muscle strength and mass. With this trilogy, I stopped going to the gym. It was to reduce pain. Butthe deconditioning results are blatantly obvious to me, and the scale has become an enemy too. So, How to bring this broken situation back to functional recovery. I foundYou. #CarolineJordan. I am sorting thru the videos to build a workout from warm up to, recovery to whole body. I used to feel so much betterI want that back.
while i have certainly incorporated these movements into my workout regimen, i’ll have you know that i subscribed bc of the mustache, clearly.
Hi, i’d just had my first physio session for sciatic pain before lockdown started for covid-19 and needed to push on more. Your video had similarities to exercises i’d been given but at a higher level and have really helped. Thank you.
I have this unexplained pain in my left leg,cant touch n point it.it suddenly hurts in different parts of the whole leg(knee area doesn’t hurt at all)thigh area,a but above the thigh,and sometimes even below knee area.its not continous,happens one at a time (each area)
I wake up with some pain on lower left side cause i have herniated disc there. What are the best exercises for stretching and strengthening that area? If i sit for more than a couple hours i have pain also. I rotate with your stretching strengthening total body exercises everyday. It does help. Just wondering if there is anything else i can do.
Thank you for great exercise that`s you guys show. The question is what is the name of the equipment with the pump. Please lets me know
My main problem is my hips keep going out of alignment so I was looking for exercises to improve over all hip strength. When I do the straight leg raise I can only lift 4 inches I assume this means it is super weak and I should keep working on it?
Great exercises but I wish you would do a full exercise video so that we could follow through as you are doing each exercise. Atm I have to pause and stop to do other side
Hi there, i have an awkward ache from the left hip flexer when i do leg raises above the knee, i.e press up position and bring knee to chest. i cant figure from your clip if i have tight or weak HF’s, you have a tip for this? i mtn bike about 6-8 hours a week. and it doesnt effect that.
Thanks for your time and for making these info clips, super helpful:D
This information is so important to every woman. Especially after giving birth. A strong core pelvic area prevents prolapse and lower back ache. These are simple exercises easily achieved with home gym and travel equipment.
SO HELPFUL! I thought i had tight hip flexors and ive been stretching them out and nothings been helping but after watching this I realized they are weak! thank you so much!
I am not sure if my situation comes in play here, but for a long time now I have been feeling some discomfort in my left side. Right underneath which feels like my left hip bone ( the big bone underneath the V-cut muscle). The pain/discomfort comes when the muscles in that area is activated, for example through planking or if I try to do deep squats and lift my right leg so all weight is on left side. I generally feel something when I move my left leg.
The thing is I do lots of parkour and flips so I often use my legs.
Do you have any clue to if your exercises could be helpful here?:)
This is very useful. Thank you. What is the maximum weight that you should use?
I must have watched over 100 videos on YouTube, and this is the only video that greatly helped in reduced my sciatic pain. I only have remnants left that reminds me of the pain I once passed through for almost 6months. Just here to watch this video again about 5 months post pain relief. Thank you very much for this video.
Once I followed the instructions in this video, I started having an immediate temporary relief. However, permanently relieving the pain is not a quick fix. It took me about 4 weeks (once every night) of doing the exercises instructions in this video before I started getting permanent signs of relief. By the 8 10th week, my pain had dissapeared, and I only have remnants left maybe about 0.5 out of 10. I was probably on an 8/10 before I found this video. Thanks once again!
Thank you very much guys! You are a saviour in the world of those who cannot afford a PT or OT
@bob & brad
My mom had a storke on left side in nov19. She learnt standing. But in jan2020 she fell and had a hip ball replacement surgery on same side plus she had a craked bone. So was advised complete bed rest. We started theraphy again from march but my mom still cannot stand. Its 16th of june. Please help
These are some great exercise tips for older adults! I also found the exercises outlined in this article helpful for seniors and fall prevention: http://heartsathomeusa.com/stretches-for-flexibility-help-seniors/.
I had a cerebral aneurysm and 2 strokes my ring finger is not wanting to open all the way I can move it but it’ll only make a v shape with the palm of my hand is there any excersizes you would recommend for me?
Gd I just watched this video and it’s al the exercises I want to get rid of my sciatica pain. I definitely gonna start them right away.
This exercise is really ver good. I had terrible pain. Couldn’t get up from bed. Starting doing her exercises slowly. Of course I couldn’t do too much first but in two weeks my pain was reduced.
Excellent, Caroline! Made me feel better and stronger already! Thank you from England. ��
I believe this is just alternative exercises for those with prolapse issues. If not, how are the above exercises helpful with prolapse?
Thank you for this video! Explaining how to check for weak hip flexor is making me feel a difference after one exercise.
Are curtsy squats ok with a weak or prolapsed floor? I also think that I might be suffering from diastasis recti.
This is great! I’m considering using a fit ball chair, what is your opinion regarding them and POP? Thanks! Jane in Victoria BC Canada
Hello to all of you!
My father experienced his second stroke last week. He has diabetes as well. Dr has said he has lost his eyes vision. He can’t move also his left arm. We brothers under sisters cry everyday. We wanting to know if his eye vision comes back or not?
Please share your ideas and experiences.
Thank you.
when i do the kneeling hip flexors stretch there is so much pain in knee that is bent, even after using a cushion for support. could you give any suggestion for this problem?
Soooooo hard to exercise to help siatic pain when I am so bad
I go throught so much pain every day very really bad all throught the thanks
I’m so glad I found your channel! These videos have been a real blessing since I’ve been dealing both with a foot injury and sciatic pain. Thank you!!
ouch
this started ok but killed my neck and sciatic pain spiked. most of your exercises are good. but not all work for me.
Thanks for this video. It has proved a great help for me with Pelvic Floor issues. You have made it really simple to do as well as using simple equipment too. Good information.
Thank you for all this great information. I have been doing quite a few of your exercise videos. When I do the exercise for strengthening when lifting your leg off the chair I feel it mostly in the leg and hip flexor that is standing on the floor. Just curious as what this could mean? Thanks
Just watched your video and your going to be my daily video I will watch daily to stretch and also use as a timed work out thank you back pain is so mentally draining
This is one of my absolute favorite stretching routines for hips and legs. I had a static nerve issue in the past recently and after doing these exercises it went away! I also like to do this every morning when I wake up before work. It has been a game changer for me. Thank you so much for this!
These are great! Very creative. I’m a student PT and I’ll be at our free clinic today seeing a stroke patient and I’ve been trying to think of a creative way to work upper extremity. This gave me great ideas. Thank you
I am in school for PTA and I found these exercises very easy to recreate for future stroke patients! Thanks!
This is now my 2nd time I got this issue with my sciatic nerve almost right around the same time as last year for some reason. Started doing stretches from other videos with no success. Been going to chiropractor a few times already and he seems to now suggest surgery which is the last thing I want to consider and why he suggest is beyond me unless he couldn’t help me. I’m going to try these stretches next.
Thank you for posting this video, has helped with my back pain. How often should / can this be done? Donna, Portsmouth, UK.
What if 1st ans 2nd one is easy to perform but tight flexors are in pain and lower back too. Now I don’t understand is it weak or not ��?
What is the difference between the first and third exercise? They seem the same to me?
Hey Caroline.. Your video has been of great help to me for my sciatic pain.. My mobility has improved with those stretching exercises..
Can you please make a video for excercises for upper back/thoracic spine pain as well?!
I’m a new COTA guys, and you have helped immensely with sharing your knowledge and treatment ideas! Thank you!
Thank you for the video! I hope it helps me because I have terrible sciatic pain.
I’d like to see a sciatic sufferer attempting these exercises, he/she won’t even be able to lie flat on their back never mind doing the exercises… I had some relief watching you flexing your legs though so thank you for that
Thank you, will do every day, you where great! Lost of video that I need��❤️
I have never heard anyone talk about weak hip flexors. I believe mine are weak. I am experiencing right hip pain, lower back pain, and IT band pain on the right side. I am hoping the hip flexor strengthening exercises help.
Can you still get back pain from weakness in hip flexors? I get hip flexor pain in my left leg after a squat coming out of the hole not at the bottom like an impingement. I also get back pain a day or 2 after deadlifts
I felt a difference from day one…just looking forward to tomorrow…I am so optimistic as l had tried so many things already… thank you hun��������
My left leg hurt so bad before I tried this video. I could barely touch it. I have a long way to go but this is just amazing. This video combined with the healing meditation is what I need. Thank you
This is very good to do it helps.Grace from Trinidad and Tobago.
I had a cva in 2011 very recently I felt the tone in my shoulder go away.. it was sore for a few days but ever since I have gained a ton of movement..
I keep watching everyday to do this exercise of my sciatica and it work. Thank for your excillent exercise video..
With the black floor and the black clothes it is hard to see what you are doing
Thank you so much Caroline! I am fully recovered from sciatic pain 7 months ago and now I am back to my normal life. The pain lasted for about 8 months, but the change was quicker after I started doing these exercises. Initially, I couldn’t do every movement that you mentioned, but I was able to do more movements later. Thank you again!
For the single leg hops, do you bend your planted foot at all or do you want to keep it straight? I assume somewhere in the middle, right?
Thank you so much.. these sciatic exercises has helped me lot. I am able to move without pain. Will continue to do it.
Thank you very much Caroline, this has been really helpuf I started feeling better from Day 1!
Thanks to u..I was able to drop by ur site and now im ur devoted follower.I been suffering lower back pain since 2011.Undergo MIR then PT fir 3years but still the lower back pain is there.Cant stand for 5seconds, I felt pain on my lower back..I luv u.I been doing this for two hours.Step by step inhaled and exhaled every position for 400seconds each and Shared this video to my sisters and batchmates69’ers Im from Davso city, Philippines. I got a Conviction to do this when I wake up in the morning and b4 I sleep at night.More power to you.Im Relieved doing this just now.�� Take care.������
Holy shit this was a life-saver, thank you for this content dude!
Thank you v v v much I had problame with hip very pain full but I beleave if I can find person like you give me exercise I don’t need new hip. Thank you very much
Hello, if someone is reading it with experience response me pls:D
I don’t have any pain in my body, only in my left hip flexor.
-For tightness check: my leg just looks like his leg at 4:03. (Maybe a little bit goes lower mine.)
-For weakness check: I can lift my right knee as much as i want easily. I can lift my left leg 10 times as well, but it is painful.
My left hip flexor started to ache in August 2019. Sometimes better, sometimes worse. I only feel the pain, when I want to lift my knee higher than my hip. The pain usually goes away after 15-20 minutes of warming up, and I can do sports. But sometimes the pain is more powerful.
Any tips how should i cure it?
And is it good idea to strengthen it even if I feel pain?
i love your video’s. you need a good one for a tennis elbow workout.
What can I do for pain? I get involuntary muscle contractions which are horribly painful?
Michelle, can I do this with a prolapsed uterus and will they help to reverse this condition?
I wasted a lot of time doing exercises like these, & then I went to a Chiropractor…. should have gone to see him first. If you have piriformis syndrome with a limp and/or a turned-out foot, get straight to a Chiropractor. If you have had some form of trauma, fall etc., check with your doctor first & get X-rays done, just to ensure e.g. that there are no bone fragments or other physical problems.
Thank you so much for helping me having a normal life! love all ur videos!
Hi. I’m a senior with my share of general stiffness. I have lots of pain when I try to get my leg over the bike saddle I have to struggle it over the cross bar instead. General stretching isn’t helping. From your hip flexor video I see I have tight flexors and I’m thinking your exercises will help. They will improve my hip area for sure but am I right in thinking it will help with the bike?
you guys r doing God’s work putting this out for ppl having no INS or $$ for therapy
The instruction you provide is truly helpful. As I follow your instruction and feel discomfort I would like to pin point what exercises would help that area. So if you were to feel discomfort in an certain area as you preformed the task you could figure out what needed attention. Sort of a flow chart of that part of the anatomy that firers up when you perform the task in the discussion.
i suffered a stroke in jan 21 2018,i,m walking now but still have little hand movement also taking pt and oc but i’m going to try your exercises thanks,this motivates me
Hello my mom had a stroke 3 years ago! Before the stroke she had a weak left side already from the birth! the stroke is on her Right side! So that Had made it hard for the stand on her own! We have to move her!
Thank you so much feeling much much better I joined you yesterday
Something that concerns me: post-stroke with right-side hemiparesis (head to toe), that side is insensate with no feeling of touch at all. While I can successfully do exercises like this, without touch it looks like fine control will always be beyond me. Are there exercises that might bring some sensation back after almost five years, or am I just going to live with this and soldier on as best possible?
Mine are super tight after being in a wheelchair for 6 months. The issue I have is that I can only do 1 of these stretches because I have one below knee and one above knee amputation so no feet and only 1 knee! Do you have any advice on how to stretch my hips out?
Thank you Your exerces work better than all the others I should have found you long ago.��
Husband had a stroke roughly a year ago and we still don’t have answers on how it happened. He’s gained strength and bounced back physically quickly since he’s healthy as well as being under 40yrs old. He’s noticed he can’t grip things as he used to on his stroke side hand like dropping or having things slip out of his hands. Any tips?
I have 1cm rectal prolapse it’s a starting stage…will this exercise will make rectal to place back??? Or I should go under surgery or any other things to do to solve this problem??? Please help me it’s big problem
i’ve had hip replacement surgery some time ago. i need weight excersizes i can do for my buttocks and both my inner and outer hip muscles
Excellent, mine were tight, especially right side…..so stretching!
Thank you �� i am Constant pain with it for the last two years on and off I wouldn’t wish this pain on anyone I hope I watching your video will help me thank you
Thank you these exercises really work although they seem tough at first,amazing.
How can I work through hightone Iv just had Botox to help I’m 14months post stroke but arm and hand won’t do anything for me it will do exercises with therapists but I’m getting nothing from it please help xx
Thank you so so much Famous Bob & Brad. My brother just had a stroke and your videos will help him out tremendously since he doesn’t have insurance.
Wow…this is the best stretching. And what I need it for my sciatic nerve. Feel much better. Thank you.
OMG! I’ve been experiencing hip and low back pain for quite awhile now. This is the first time I’ve seen any information on weak vs tight, how to tell the difference, and what to do. I’ve been trying to self treat with stretching. I now know I need to strengthen. ��Thank you!
Wow,none of them have peripheral vision; the marker was calling out for them,and gave up… edited: 7:57
I wish CBC and others would do more of these service to community videos.
I will try this I have really bad sciatica pain thank you for sharing
Hi, would love your advice. I believe from doing your exercises I have a weak hip (whereas I was doing stretching) which makes sense why it didn’t help much. Mine occurred after running a half marathon (which I think I rushed into a bit too much) would you suggest doing the strengthening exercises on both hips as It’s my right hip that I get pain in, or should I just strengthen one side as their is an imbalance? I hope this makes sense!
I’m honestly stunned! I was in so much pain that I could hardly walk 10 feet and I’m really trying to put off going to doctors office (especially during these times). I did these stretches before going to sleep and then right after waking up and I’m actually able to walk?! I was in tears of joy and just thank you so much! I’ll keep up on them until it’s at least a little safer to go to the doctors lol.
In 1995 I became infected with sciatic pain and by 2001 I was suffering from the disease. Then I started doing the same exercises by which I gradually got rid of the disease. Then two months ago from today I got the same complaint now that I am doing these types of exercises again. And my health is improving. These are very useful exercises.
Its very difficult to stretch my legs what should I do to quickly stretch my legs
I been having this pain for years this video is really helping me with my pain thank you very much
Wow! Thanks! I had my stroke in 1982, and I still have no movement on my right arm/hand (a little bit in my shoulder). I will definitely try this. ��
New 46 year old stroke victim with left side weakness but no left arm control. Your channel really explains a great deal to me. I can still type good with my right. Thank you guys.
This has helped me a lot with my sciatic pain, after I got an injury in the gym in my knees. Getting diagnosed with chrondromalagia. I got terrible sciatic pain. Thank you so much caroline. Asking u a big favor could you maybe make a routine for chrondromalagia pain in the knees. I would appreciate it. Thank u again for being kind and professional. ����♥️
My father had a stroke 3 months back.know he can’t move his hand hand moves inward but can’t open what to do
Wat to do if hand doesn’t have any strength.fingures are nt straight. nd nt move even a little bit
The figure 4 streach,knee huge and the cobra pose have realy helped me. Thanks and God bless for bringing relief to many suffering people.
simple moves. can’t wait to try it as i prep up for a big run. thanks!
for the step up…what would be a good hight of the box? So which angle should be between lower and upper leg? I could imagine that a too tight angle would rise the pressure on the knee to an unhealthy maximum. And if the angle is too large the exercise might not be that effective how it could be?
Nice video, what other gym workouts do you enjoy because you do have a nice build and that takes more work than step ups: ) especially if you run a lot.