Archive for the tag: Exercises


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These are fantastic exercises you can do in the pool that will build your core strength up. They will increase your flexibility and mobility in your low back and decrease the pain in your lower back.

Benefits for working in the pool :
1. Dynamic Resistance- resistance against your movements
2. Hydrostatic Pressure- helps with inflammation
3.Bouyancy – reduce weight on your joints

Special thanks to Cody Riley for filming in the pool.

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12 Min Lower Back Pain Stretches – Exercises for Lower Back Stretching and Pain Relief Stretch

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12 Min Lower Back Pain Stretches - Exercises for Lower Back Stretching and Pain Relief Stretch

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7 Exercises for Back Pain Using the McKenzie Method

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Kathe is joined by Chapman Fu from The Physiotherapy & Rehab Centre to learn about a series of seven lower back exercises known as the McKenzie Method.

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Thoracic Spine Pain | Upper Back Exercises From A Physical Therapist

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Six of the best stretches and exercises to decrease pain and tension in your upper back. Thoracic self-mobilization techniques and strength training exercises to help eliminate your back pain and help you feel better. Tips and advice from a doctor of physical therapy.








0:56 – WHY you hurt
3:58 – Thoracic Rotation Stretch
5:37 – Chair Extension Mobilization
7:27 – Foam Roller
9:36 – Rows
11:07 – Wall Angels
12:30 – Prone W’s


There are many potential sources of upper back pain. In my professional experience, the three most-common causes of thoracic spine pain are joint inflammation, rib dysfunction, and muscle strain/knots. Again – there are many more potential causes than this, but these are the three that I encounter the most often in my physical therapy clinic. Fortunately, there’s a lot that the right stretches and strengthening exercises can do to alleviate your pain and symptoms in your upper back.


When we are talking about joints of the body (and especially joints of the spine) there’s one key principle that often dictates rehabilitation: Stability vs Mobility. Your spine is a column of vertebrae stacked one on top of the other – it needs to be a stable structure to support your body. However, that column is also designed to bend and rotate (providing us movement) and therefore needs to be a mobile structure, as well.

The key to helping alleviate pain in this area in your upper back is often found in discovering the right balance for your body between stability and mobility. If you find your back is very stiff and doesn’t move very well (too much stability and not enough mobility) then your best treatment options should include stretching, foam rolling, and other joint mobilization techniques.

If, on the other hand, your back is very loose, flexible, and mobile, then you will most likely benefit from exercises focusing on stability (a.k.a. strength) versus stretching. A strong muscle is a tight muscle – the stronger your muscles in a given area the better the stability of that area.

BEST STRETCHES AND MOBILIZATIONS FOR THORACIC SPINE PAIN (please see video for full demonstration of each)

Thoracic Spine Rotation Stretch – One of my favorite stretches to introduce motion into the thoracic spine. Keep in mind – the higher you bring your knees the more you’ll feel this stretch.

Chair Extension Mobilization – Go up and down your thoracic spine to mobilize each segment; don’t be surprised if you get a few pain-alleviating “pops” along the way.

Foam Roller – Needs to be done the right way! Don’t hold your head suspended but rather let it mobilize your back.


Band Rows (bilateral and unilateral) – Bilateral to increase strength/stability; unilateral is a way that you can actually include some functional strengthening over motion with it.

Wall Angels – Strength and endurance are key! Remember the points of contact and try strengthening over this really good posture.

Prone W’s – Remember to get your chest up off the floor (extend through your back) and get your elbows behind you (drawing your shoulder blades closer together)

Upper back pain is a common problem for a lot of people, but it absolutely doesn’t have to be! Being in tune with your body and understanding the principles provided in this video (stretch where it’s tight; strengthen where it’s weak) are key to alleviating your pain and helping you to feel better.

Be sure to LIKE this video if you found it useful; also SUBSCRIBE to our channel if you have not done so already. Thanks so much!

Lower Back Exercises

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In this video our Physiotherapist, Brent Richards, demonstrates a series of exercises to help with lower back pain.
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Degenerative disc disease (DDD) is a very common type of back pain. Dr. Steve Mazza explains how DDD occurs and what activities cause this type of pain. Watch how he evaluates a patient and diagnoses degenerative disc disease. Find out what role Imaging studies play in the diagnosis of this condition. Dr. Mazza reviews the treatment options available for DDD.

Part 6 of 8

Watch next Part 7 – Sciatica. Dr. Scott Stoll discusses the symptoms, evaluation, and treatment of this common cause of back pain.
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Physio Neck Exercises Stretch & Relieve Routine

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Physical Therapist neck exercises from brings you a 5 minute exercise routine to stretch your neck muscles and relieve tension in your neck and shoulders

Michelle Kenway presents a series of neck exercises that focus upon relieving commonly experienced areas of tension. The exercises presented are general neck exercises and should all feel comfortable and pain free. These exercises are not designed to treat specific neck conditions. Never stretch beyond the limits of personal comfort and immediately cease any neck exercises that are associated with any physical discomfort.

This exercise video guides you step by step through a number of basic neck exercises and techniques to relieve neck and shoulder muscles and improve posture.

Neck exercises demonstrated in this 5 minute exercise video:

Neck exercise 1 – Correct sitting posture for neck stretches

Sit with your spine lengthened and tall by lifting the crown of your head towards the ceiling, raising your sternum slightly and relaxing your shoulders back and down.

Neck exercise 2 – Shoulder rolls

Shoulder rolls are a nice way to relieve tension in the neck and shoulders. This exercise involves circular movements of the shoulder girdle forwards, upwards, backwards and down as if drawing circles with the shoulders. This exercise can be coordinated with breathing, breathing in as you raise your shoulders upwards and exhaling as you roll your shoulders back and down. It can be useful to use this exercise as a technique to relax your neck and shoulders and to set your correct posture.

Neck exercise 3 – Chin to chest

Chin to chest stretch is directed towards stretching and relieving the muscles at the back of the neck. Sit tall with your spine lengthened and gently lower your chin towards your chest as you breathe out. Repeat slowly and gently 3-4 times in a row.

Neck exercise 4 – Ear to shoulder stretch

This neck exercise involves directing the ear towards the shoulder to stretch and relieve tension in the muscles at the side of the neck. First correct your posture, stabilise or fix your left shoulder down by taking your left hand to hold under your chair. Slowly lower your right ear to your right shoulder keeping your nose facing forwards throughout. This neck exercise stretches the neck muscles in the left side of your neck. The stretch may be felt anywhere from below the left ear, the left side of the neck and into the left upper shoulder. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Ear to shoulder stretch can be performed on both sides of the neck.

Neck exercise 5 – Nose to armpit stretch

Nose to armpit stretch is a useful stretch for relieving the muscles that run from the head into the shoulder. First correct your posture, stabilise your shoulder girdle by grasping under the seat of your chair with your left hand and rotate your head towards the right, lowering your nose to your right armpit. You will feel a gentle stretch on the left side of your neck. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Perform this stretch on both sides of the neck.

Neck exercise 6 – Nose to opposite knee

Nose to opposite knee can stretch and relieve the muscles that run through the back of the neck into the top of the shoulder blade (these muscles lift the shoulder blade). Set your posture and stabilise your left shoulder down by taking your left hand to hold under your chair. Rotate your head slightly to the right and gently lower your nose towards your right knee. Nose to opposite knee stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Nose to opposite knee can be performed on both sides of the neck.

Upper back/shoulder exercise 7 – Forward reach

To stretch the muscles in your middle back between your shoulder blades, link your fingers together, roll your shoulders forwards and reach out in front of your body. Gently lower your chin to your chest to combine some additional neck stretch exercise.

Chest stretch exercise 8 – Arms behind body

To stretch your chest and assist good posture, link your fingers together behind your back. Raise your arms away from your back and lift your chest at the same time. You should feel a gentle stretch across the front of your chest.

Reset your posture to finish

To complete your neck exercises, roll your shoulders in circles a couple of times, coordinate this action with your breathing and reset your posture with your spine straight and your shoulders relaxed and down.

For more Physiotherapist exercises visit Michelle’s You Tube channel or website at
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Extreme Neck PAIN fixed by Chiropractic Adjustment from Dr Joseph Cipriano DC. First time Y strap chiropractic adjustment. Patient has extreme stiffness and pain in her neck and between her shoulder blades. Full body Chiropractic technique is used to restore function. Soft tissue technique of Trigger Point Therapy is between shoulder blades to relieve muscle adhesions from a poor nights sleep. In the end you see how much range of motion the patient received after her Chiro adjustment.

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Patient instantly feels relief after Dr Cipriano’s Y-strap full spine (Full Body) whole body Chiropractic adjustment. Dr Cipriano’s neck strap adjustment (neck pull adjustment) is very powerful that decompresses the entire spine removing pressure off the nerves to allow the body to heal and function. Dr Cipriano is a full body (whole body) chiropractor that uses a neck strap (y strap) adjustment device to manually decompress the spine. Instant relief after y strap. Loud chiropractic cracks in neck, loud chiropractic cracks in mid back and loud chiropractic cracks in low back. Any crack addict will enjoy.