In this video, I'm going to show you the best daily
full body exercises to keep pain away. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, I'm going to share with
you some great full body mobility exercises that may not
only give quick body and back pain relief, but may help lessen
future instances of it. All of these exercises hit the body
and the back just a little bit differently. So, go through all
of them. Take what is most effective for you. As a bonus,
all the exercises can be done at home, do not require any
equipment and may give quick back and body pain relief. So,
let's get started! So, here is a great full body exercise
that's going to hit pretty much everything in the whole body. I
call it the super bed circuit because you can do it right in
bed. You can also do this one on the floor but I find it's
easier to do this one in bed because you can grip right at
the edge of it to get a little bit better of a stretch. So,
let's start off by going right to the edge of a bed. We're
going to be on all fours just like this. If you are doing
this on the floor, just straighten your palms out like
this and place something underneath your knees for extra
comfort. Into the edge of that bed. Let's do what is known as
a child's pose cobra pose combo. Two of my favorite yoga
poses put together. I'm going to tuck my chin towards my
chest and then I'm going to simply lower my butt down
towards my heels just like this. What I'm trying to do is
keep the arms straight and really just rock my body
backwards, butt to the heels and the further that you go
down, the more intense the stretch is going to be felt.
Really focus on allowing the upper body right here, the
chest to go down towards the bed feel a very good stretch in
between the shoulder blades pretty much all the way down to
the tailbone what you want to do is hold this right here for
about five seconds, from there I'm going to go into the cobra
so I'm going to rock forward and then just place my hips
down like this so what I'm doing is arching my back into
extension you should feel a really good deep stretch into
the lower back the key with this one is not to allow the
hips to raise up like this but to keep them flat pretty much
from the hips down towards the toe. Really press up into it as
much as you can. If this feels like it's too intense of a
stretch, you can do what is known as a press up or a half
cobra. So just go down on your elbows like this if you feel
like you need to. But from there, just always try to
progress into the full cobra like this, keeping the hips
down and then from there, just simply rock back into that
original child's pose. You want to do this one nice and slowly
for about 3to5 complete repetitions and with each
repetition, try to stretch into it just a little bit more to
get a better stretch. From there, we can progress into
what is known as threading the needle to target a little bit
more into the upper back across the shoulder blades. Let's go
on all force just like this. From here, I'm going to take
one arm, bend it at 90 degrees at the elbow, put it underneath
my body, so the palm is up towards me and then I'm just
going to rotate my body in the opposite direction. So, kind of
like threading a needle. I'm taking my arm through that
hole. Go over as far as you're able to Again, you should
really feel that good stretch. A very deep stretch in the
upper back across the shoulder blades all the way up to the
base of the neck. Hold this one right here comfortably for
about 10 to 15 seconds. You're just going to relax and then,
you're just going to repeat it on the other side. Try to do
this one for about 3 to 5 complete repetitions on both
sides. From there, let's focus a little bit more into the
lower back with what is known as a scorpion. So, I'm just
going to lay flat this on my stomach. I'm going to bend my
knees in 90 degrees, put my legs together, and from here,
let's grip at the edge of the bed for stability and then what
I'm going to do is simply rotate my feet and my back
towards one direction. Trying to keep the chest flat while
doing this. When you do this, it's going to feel like a very
good deep stretch into the lower back. So, really focus on
that. Sometimes, you might get a sudden pop crack or release
too. That is quite normal. That's just gases being
released from the joint but what I'd like to do is go all
the way down, hold this for about two to three seconds,
come back up, and then just simply repeat on the other
side. Try to do this for about 10 repetitions on both sides.
From there, let's focus a little bit more into the
pelvis, into the hips, with what is known as a fire hydrant
and you're gonna find out really quickly why it's called
that. We're gonna go back up on all force like this. This
movement is really good too for strengthening the hip, the
glutes, the buttock, So, I'm going to just simply lift one
leg up like this and then try to take this knee 45 degrees
out from my body and then actually I should say 90
degrees from my body and then lift the knee up towards the
ceiling while it also look upwards and rotate my upper
back with it. You'll really feel it into the hip, into the
glute buttocks. Really focus on that. Hold that for about five
seconds. You're just going to relax and then simply repeat it
on the other side. You want to do this one nice and slowly for
about 3 to five complete repetitions on both sides and
really challenge yourself to lift up as much as you can but
this is just a wonderful way to target so many muscles with
dynamic movements and you can do this one first thing in the
morning or before you go to bed at night just to get everything
loosened up and hopefully release the tension that you
accumulated throughout the day. So, here is a great full body
stretching exercise that I like to call the super wall circuit.
We just need to go next to a door or a wall. Knees are going
to be bent in 90 degrees. They're going to be kind of
scissored like this. The one that's touching the floor, make
sure to put a pillow or towel underneath it for extra
comfort. We want to position our body completely flush
against that wall. So, the side that is closest to the wall
from the knee to the hip to the shoulder, flush against it.
Let's straighten that side's arm out at the elbow like this.
The back side of the hand is then going to go flush against
the wall. Let's have very good upright posture to start with.
From here, what I'm going to do is a hip flexor lunge. Is
taking my whole body and lunging forward just like this
going forward. The more that you go forward, the more that
you're going to feel it into the legs, into those hip
flexors, pretty much around the groin, the front part of the
leg. Really focus on that. What I'm gonna do next is hold this
position, straighten the other arm out like this, overlap the
hands to the point where they're pretty much gonna be
able to clap and then slowly rotate my whole back away from
the wall. So, I'm looking with my head, upper body, and my
lower back rotating it like this all the way toward the
other side. When you do this, try to aim to touch the wall
with the back side of your hand while keeping this side of the
body flush against the wall. If you're not able to go all the
way like maybe this is as far as you can go, just go as far
as you can comfortably. Hold this right here for about five
seconds. You're just going to relax, come back, and then do
this for about 10 complete times. Again, it should take
you about five seconds. What you want to do is with each
repetition, try to stretch into it just a little bit more. Try
to always focus on challenging yourself and getting more
flexibility. How we can take this one to the next level is
trying to incorporate a little bit more into the shoulder and
upper back with what are known as windmills. So, I'm just
going to space myself a little bit away from that wall. From
there, I'm going to put my arm up like this so my palm is now
touching. Let's start right in front of us and I'm just going
to simply do an arc with my arm very very slowly. Just going
all the way forward and then the way backwards. When you do
this, you're going to feel a lot of good motion happen into the
shoulder, into the shoulder blades, upper back. It just
feels really, really good. Again, it should take you about
five seconds to go all the way in one direction and then all
the way in towards the other. You want to do this one nice
and slowly for about 10 complete repetitions and when
you're done on one side, always switch to the other to keep
them both in balance. So, this exercise might end up becoming
your new favorite exercise. I find that one of the stretch is
to let gravity do all of the hard work and that's what we're
going to do with this decompression or pulling
traction exercise you can do this one in bed you can do it
also across the arm rest of a couch if you have a flat table
you can do that too you just have to be able to support your
upper body weight we're going to start off on our stomach
like this what I'm going to do is position my upper body where
my hips and legs are going to be off the edge and let's put a
pillow or towel underneath our waist stomach too for a little
bit extra comfort. The first part is very easy. What I'm
going to do is just allow my lower body to be taken by
gravity. Pretty much my hips to my knees are going straight
down. I'm going to rest my toes on the floor. This position
already, you should feel a very good stretch throughout the
back into the lower back with that gravity pulling down
creating that decompression traction. If this feels really
good, you can hold this position for several minutes
but try to start off with about 20 to 30 seconds and just kind of
push yourself up like this if you do need to relax. How you
can take this one to the next level is incorporating a little
bit more hip and pelvic motion in there. So, what I'm going to
do is just take my toes and then swing them out as much as
we can. The more that you do this, the more that you're
going to feel a lot fire into the legs, into the glute,
buttocks, hips, and pelvis. So, really try to take the legs out
as much as you can. Once you feel a very comfortable
stretch, let's hold this right here for about 20 seconds. I
pretty much feel it from the upper back into a lot into the
hips. It feels like a very deep stretch. When you need a
breather, just bring the feet back like this. Try to do that
for about three to five repetitions and stretch more
into it each time. Let's focus a little bit more on trying to
decompress the back to take pressure off the muscles and
the joints. So, let's get back to the point where our toes are
together like this. Let gravity take the weight down. Take our
arms like this and then put them forward in front of you.
Grip into that surface. Let do a slight chin tuck also and
then crawl forward with your fingers. The more that you
crawl forward, the more that you're going to feel a stretch
into the arms, into the upper back, all the way down to the
lower back and legs. It feels wonderful. Try to hold this
position right here comfortably for about 30 seconds and then
from there, just take a breather as needed. Try to do
this one for 3 to five complete repetitions. You can take this
one to the next level too. Instead of going straight with
it, go at an angle. So, go a little bit towards your and do
the same thing and then from there go a little bit towards
the right you're going to notice that one certain angle
maybe like going a little bit further over to the right
really just opens my back up a little bit more make note of
that and throw more repetitions in target the spots that need
it the most. So, to take this one to the next next level,
let's use a medium-sized hand drying towel just like this.
What I'm going to do is go up on my elbows so I'm going to
support my upper body weight by propping up on my elbows and
then just put the towel right behind the neck and hook right
at the base of the skull. The movement is going to be very
easy. I'm going to tuck my chin towards my chest very slightly
with the two ends. I'm going to grab with my hands right here
and then I'm going to pull forward with this and then just
allow gravity to take my lower body weight down towards the
floor. This will intensify the stretch into the neck, into the
upper back, and really throughout the whole back
itself. It feels good. Again, try to hold this one for about
30 seconds. From there, you can relax and then just repeat this
one three to five times. All these together, go through all
the motions and take what works best for you and throw more
repetitions in. If the video helped, please support the
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