If the exercises help, please support the channel by giving
this one three to five times and with each repetition, build
feel a deep opening stretch off to that side how we're going to
this you want your feet pointed straight ahead doesn't matter
into it just a little bit more and then when you're done on
on the other side my left hip right here and now push your
towards your comfort level. 20 to 30 second hold but you can
right here called the quadratus lumborum or the QL muscle which
instigator of one-sided lower back pain. So, this one we're
will really intensify that stretch. They'll only go
hold it for longer. You're just going to relax and then repeat
towards the other side just like this you should start to
you need quick back pain relief. This first one is going
lies right underneath the ribs to the top of the pelvis, big
left side towards your right while towards the left. This
back. You want to hold this one comfortably for 20 to 30
this video a like and maybe subscribing too. If you have
take this one to the next level is take our other hand put it
relax and then go in the next position which is the U or the
you can and you're going to notice it hits the muscles just
going to take one leg put it over the other one just like
one side, switch to the other to keep everything in balance.
which side we're going to do it on both so whatever side is on
that. This one is going to target a muscle off to the side
repeat. I like to do this whole complete cycle for about two to
try to reach forward as much as you can and then do that
any comments or questions, please leave them below. I'll
and you're going to see here in just a second why we call it
to do is kind of like how Superman flies so for this one
much tension out as you can. From there, we're going to
into the lower back with a exercise called the ballerina
feet upward towards the ceiling, you're going to start
a deep stretch forming in the chest and also in the upper
W. So, we're just going to get in that position and then
we have our arms out stretch right out in front of us really
do nice, slow, controlled breathing also. Just let as
same but this time around, what I'd like to do while I lift my
to be called the doorway Y U. Not only is this one good for
the most relief, you can always throw in as many repetitions as
three sets and with each repetition, try to build into
you do this exercise, keep your legs straight but lift your
the full Superman but only go to your comfort level. In the
stretching, you can do it throughout the day anytime that
a little bit differently. The last position is going to be a
seconds but if it feels good, you can hold it for longer and
you like. From there, I'm going to now target a little bit more
give that one a try and to make it more challenging lift your
position, maybe the U or the field goal right here, offers
your feet together and start off in a position with your
posture. Let's go next to a door frame. You're going to put
perfect to do after strengthening exercises to keep
with your body weight straight ahead as much as you can. The
comfortably for about 5 seconds. From there, you're
last part, we're going to focus on stretching. Stretches are
really try to focus on pinching your shoulder blades as much as
five times and with each repetition, challenge yourself
really trying to my shoulder blades in the back so you can
movement this one really gets my back firing but go through
the muscles loose but also help avoid soreness but with
giving quick back pain relief but it also can help improve
arms. The movement is really easy. You're just going to lean
instead of having our arms straight, kind of go into a
more that you go forward, the more that you're going to feel
ahead just like this. So, the movement pretty much is the
just going to relax and then you're going to repeat this one
legs up at the same time the last position what we're going
to feel a ton firing in the legs and also into the lower
going to start with your arms directly behind you with your
top right here so it's my right side I'm going to then lean
field goal or a U position with your fingers pointing straight
this one to the next level and make it more challenging while
back. The next variation of this, what we're going to do is
to build into it just a little bit more. If you want to take
chest up is to wing my elbows upward towards the ceiling also
it just a little bit more. If you do notice that one certain
starting with the easiest variation first. You're
first is then tilt your head back like this. Lift your chest
press up with your palms. You really should feel a ton of
all of those motions and if you're able to progress into
muscles at this point starting to fire. Hold this one
in bed or on a floor. Just start off lying on your
bed. So, I'm going to go over a progression with this exercise
little bit off the edge of the bed if you choose to do it in
muscles starting to fire in the back and then you're going to
great not only for getting back pain relief but also helping to
allow your body weight to go down the door or the wall just
improve posture. It's known as Supermans. This one you can do
stomach. I like to position my body where my shoulders are a
up off of the floor or the bed. You should already to feel some
palms upward towards the ceiling. What you want to do
erector spine muscle group. Muscles that run pretty much
field goal and then we're going to repeat. This time around,
little bit more pain-free range of motion. So, you can go down
strengthening exercise is going to specifically target the
pains, what you want to do is back off, go up just a little
again, if it feels like you have a little bit more energy,
you can always throw in another set or two. This next
throughout the whole back. So, when they get strained, you can
back. So, we're already in position. You're just going to
just a little bit further. The further that you go down with
one nice and slowly for about five to 10 repetitions and
imagine pains all over the place but this one is just
a little bit more on the lower back and I can't think of a
bit and stop before that point. From there, you're going to
repetition, always try to build into it just a little bit more
five times. If it feels like you have a little bit more
starting to pinch really focus on moving through your shoulder
better exercise for lower body strength than the squat. It's
next repetition, you should notice that you probably have a
degrees, tuck them into my side the movement is pressing into
that door right here. I'm going to bend my elbows at 90
to challenge those muscles. The next movement is going to focus
off to your side on your hips like this but I'm just going to
core right here, everything that helps support the lower
of the chest muscles and the shoulder blades in the back
through our upper back and through our chest so as you
Very easy to do. So, my whole backside is flushed against
forward so we're keeping our back straight we're not trying
this exercise, the more challenging but you want to do
blades as much as you can hold this one for five seconds
knees. For this one, we want to tighten the core muscles taking
you're going to relax and then you're going to repeat this one
like this. The key with this exercise only go down far
repetitions. You're going to start by leaning into a wall or
hold this for 5 seconds. You're going to relax and then on the
squat down. So, you're going to bend your knees and then just
glutes. From there, you can put your arms across your chest or
our belly button towards our spine and then squeeze the
everything warmed up and all of that muscle tightness released,
pretty much this time around, put all of your body weight
onto your heels and then, point your toes out very slightly.
going to work our legs, our glutes, pelvic muscles, the
enough as you feel comfortable. So, if you start to feel any
Maybe about 10degrees. It just helps take tension off the
energy, throw in another set or two but the key is with each
press forward you're going to feel a really good activation
we're going to move on to the most important part,
first with an exercise called the shoulder blade lift off.
repetitions as needed but just go throughout the whole lower
roughly hip width apart. We're going to target the upper back
couple minutes throughout the day, do a couple of these
this one daily here at the office. So, if you have a
roughly about five to 10 times. Afterwards, if it feels pretty
to round into this one instead all movement comes pretty much
strengthening exercises. If you want long-lasting back pain
the door with your elbows right here and then lifting your body
a door. Have your feet slightly out in front of you, legs
back until everything is nice and loose. So, after we have
that you can do that just requires a wall or a door. I do
relief, you have to get stronger. Here's a really one
loose, switch over different spots. If it feels like it
the back and you just want to go up and down over one spot
going to bend your knees and squat downward. As you do this,
it's going to engage a lot of muscles in the core, legs, and
kind of like taking your belly button towards your spine and
needs a little bit more, you can throw in as many
to tighten our core muscles to stabilize the spine. It's
then we're going to squeeze the glutes. From there, you're just
kind of like a nice pumping motion trying to engage those
we're going to do is a squatting motion. I love the
right over a spot so it's a little bit off to my left and
everything is nice and loose. So, for the lower back, what
ceiling like this and repeat. The last motion that I like to
going to engage a lot of muscles including the glutes
too, you only want to go over muscle. Don't go over the spine
what I'm going to do this time around is have my whole
squat. It's a great strengthening exercise but it's
backside flush against that wall for support. We then want
one, let's take our tennis ball. I'm going to again, lean
blade. What you're going to do is straighten that side's arm
upward towards the ceiling as much as I can really trying to
lift that shoulder blade. But afterwards, see how you feel.
bring your arm backward as much as you can until you feel a
deep stretch in the chest but more importantly around the
with your palm facing forward and what you're going to do is
upper back around the shoulder blade. You want to hold this
that tennis ball over one spot and I know with these exercises
my body tilted a little bit into the wall Let's center it
then you're going to repeat this one five to 10 times. It's
muscles. Afterwards, angle your arm up slightly towards the
If it feels like it needs another set or two, you can
over that spot as needed until it finally releases. To take
have it little bit more off to my left side over my shoulder
which are a big instigator of lower back pain. So, for this
do is a shrugging motion. So, taking my fingertips reaching
like to go over one certain spot roughly about 20 seconds
do is engage more muscles around that area. So, center
or anything bony. So, whatever side that you have it on, I
and afterwards, if it feels like it's released, just switch
for about a second or two. You're going to release it and
this one to the next level warm up the muscles, what we want to
is just roll up and down. So, kind of bend your knees and go
up and down with it and go side to side circular motions but I
different spots across the upper and middle back until
definitely throw that in but then, just switch over
over different spots as needed but you can spend as much time
not causing any discomfort. What you want to do from there
your body slightly tilted. Press into that spot where
want to do is just center that ball right over a spot that
you're just going to lean your body into a wall so you want
you're going to have a very comfortable self massage but
you're having a lot of pain achiness or discomfort and
we're going to take a tennis ball and put it into a
pillowcase or a large sock that way you can throw the ball over
step so don't skip it. What it does is it brings blood flow
spasms, and trigger points. This is a very important first
show you how to target the lower back when it comes to the
your shoulder and hit those hard to reach spots so what you
going to start with the upper and middle first and then I'll
and it loosens up the muscles and just makes it a lot more
tissues and also helping to release painful muscle knots,
comfortable to do the other exercises in this video. I'm
it's not an easy spot to reach so here's how to make it easy
upper back especially in between the shoulder blades
let's get started and fix that full back pain right now for
home require no special equipment and you may find give
the last. As a bonus, all of the exercises can be done at
order. So, start with the first one and work your way towards
good. So, let's start by warming up the muscles and soft
quick full back pain relief even within 30 seconds. So,
different, they are meant to work together and hustle in
to follow step-by-step guide. While each part is a little bit
back pain relief and it's going to be presented in a very easy
Hey, everyone. Doctor Rowe coming to you from SpineCare in Saint
back pain in a very easy to follow, step-by-step guide.
easy exercises that can give both quick and long-lasting
Stay tuned.
Joseph, Michigan. In this video, we're going to go over get back to you as soon as I can. Thanks watching.
In this video, I'm going to show you how to fix your full