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Hi @keepitdicey! This is Kristine from Exercises for Injuries. Thank you for your question! It's a great topic and an important one for optimizing your workout routine. You're right that there's been some debate about static versus dynamic stretching before exercise. Let me clarify the current recommendations to help you get the most out of your workouts. Static vs. Dynamic Stretching: 1. Dynamic Stretching Before Workouts: - Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. These stretches mimic the movements you’ll perform during your workout, which helps to warm up the muscles, increase blood flow, and enhance range of motion. For example, leg swings, arm circles, and walking lunges are excellent dynamic stretches. - This type of stretching is generally recommended before workouts because it prepares your muscles for the activity ahead, reduces the risk of injury, and can improve performance. 2. Static Stretching After Workouts: - Static stretching involves holding a stretch in a challenging but comfortable position for a period of time, usually 15-60 seconds. Examples include a seated hamstring stretch or a standing quad stretch. - While static stretching can improve flexibility and help with muscle relaxation, it is typically recommended after workouts. Stretching statically when your muscles are warm can help reduce muscle soreness and improve overall flexibility. While dynamic stretching is generally recommended before a workout, doing static stretching before a workout is okay in certain situations, but with some considerations: When Static Stretching Before a Workout Might Be Okay: 1. Light Physical Activities: If your workout is less intense or involves low-impact activities like yoga, Pilates, or a light jog, doing some light static stretching before you start can help improve flexibility and range of motion without significantly impacting your performance. 2. Specific Muscle Tightness: If you have particularly tight muscles or areas that need extra attention, a short session of static stretching (holding each stretch for 15-30 seconds) can help to loosen those areas. However, it’s still a good idea to follow this up with dynamic stretching to activate the muscles and prepare them for movement. 3. Personal Preference: Some people feel that a brief session of static stretching helps them feel mentally and physically prepared for exercise. In this case, static stretching should be gentle and not held for too long (no more than 15-30 seconds per stretch). The Key Takeaway: While static stretching can sometimes reduce muscle strength and power if done before an intense workout, it’s still beneficial in other contexts. Dynamic stretching is indeed a better choice for a warm-up to prepare your body for exercise. If you’re getting ready for a workout, aim to start with 5-10 minutes of light cardio to get your heart rate up, followed by dynamic stretches tailored to your specific activity. After your workout, focus on static stretches to help your muscles recover and maintain flexibility. We hope this clears up any confusion! If you have more questions or need further guidance on stretching or your exercise routine, feel free to ask.

Hi treyj9743! This is Kristine from the Healthcare Specialist Team. Thank you for reaching out with your question. Both the 90/90 stretch and the classic lunge stretch are valuable in their own right, and which one is "better" depends on your specific needs and goals. 90/90 Stretch: - The 90/90 stretch is highly effective for improving hip mobility and flexibility, especially targeting the deep hip rotators and glutes. It places your hips in a position that emphasizes external rotation on one side and internal rotation on the other. This stretch is particularly beneficial if you have tight hips, lower back discomfort, or if you’re looking to improve your performance in activities that require hip rotation, like running or certain sports. Classic Lunge Stretch: - The classic lunge stretch, on the other hand, is great for stretching the hip flexors, quadriceps, and improving overall lower body mobility. It’s a more dynamic stretch that can also help with balance and stability, as well as strengthen the glutes and thighs. This stretch is ideal if you have tight hip flexors, or if you're working on improving your overall lower body strength and flexibility. Which is Better? - If your goal is to increase hip mobility and address tightness in the hip rotators, the 90/90 stretch might be more beneficial for you. However, if you're looking to stretch and strengthen your hip flexors and improve balance, the classic lunge stretch could be the better option. Ultimately, incorporating both stretches into your routine can provide comprehensive benefits, addressing different muscle groups and improving overall lower body mobility and flexibility. On the other hand, if you are looking for a program that can help with unlocking your tight hips you may checkout our program U nlock Your Hip Flexors goto.healingthroughmovement.com/uyhf_efisp_fbhst_q324 If you have any specific concerns or goals, I'd be happy to help you tailor a stretching routine to meet your needs!

Hi @karmastar06! Thank you so much for your kind words! We are thrilled to hear that the stretch was helpful for you. The sartorius muscle can be tricky to target, so it's great to know the simple approach worked well. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Keep up the good work, and if you have any other questions or need further assistance, feel free to reach out. Stay active and take care! -Kristine

Hi ahliarahim8448! This is Kristine from Exercises for Injuries. It sounds like you’re dealing with some discomfort despite having good flexibility in your right leg. Several factors could contribute to the pain you're experiencing in your hip, lower back, and the back of your thigh: 1. Muscle Imbalance: Even with good flexibility, muscle imbalances can cause pain. For example, if your hip flexors are tight while your hamstrings or glutes are weak, this could lead to discomfort in your lower back and hip area. 2. Overuse or Strain: Increased flexibility can sometimes lead to overuse or strain if you’re engaging in activities that push your range of motion beyond what’s comfortable or if you’ve recently increased your activity levels. 3. Joint Issues: Flexibility doesn’t always guarantee optimal joint alignment. If your hip joint or lower back is not aligned properly, it could lead to pain in those areas. 4. Nerve Impingement: Sometimes, flexibility in the muscles doesn’t address nerve issues. For example, a pinched nerve in your lower back can radiate pain to the hip and thigh. 5. Postural Issues: Poor posture or alignment issues can cause strain in the muscles and joints that might not be directly related to flexibility but can still lead to pain. To address this, consider: - Strengthening Exercises: Focus on strengthening the muscles around your hips and lower back. Exercises that target the glutes, core, and hip stabilizers can help. - Stretching and Mobility Work: Incorporate stretches that target areas that might be tight or overworked, such as the hip flexors and hamstrings. In the meantime, these articles and exercises may help: 6 Great Stretches for Tight Hip Flexors exercisesforinjuries.com/stretches-for-tight-hip-flexors/ Defy Aging: Cultivating Strong Hip Flexors exercisesforinjuries.com/strong-hip-flexors/ - Physical Therapy: A physical therapist can assess your specific condition, identify any underlying issues, and provide targeted exercises and treatments. - Postural Assessment: Check your posture and alignment with a specialist to ensure you’re not inadvertently causing strain. If the pain persists or worsens, it’s a good idea to consult with a healthcare professional for a more in-depth evaluation and personalized treatment plan. We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.

Hi @johnrance5731! This is Kristine from Exercises for Injuries. Thank you for your comment on the video "6 Simple Stretches to Relieve Tight Hips and Lower Back Pain Fast. We are glad to hear you're interested in addressing your lower back pain. These stretches are designed to target tightness in the hips and lower back, which can contribute to discomfort in that area. To ensure you're getting the most benefit, we recommend performing these stretches daily, paying close attention to your form and breathing. If you experience any pain or discomfort while doing the stretches, please stop immediately and consult a healthcare professional. If your lower back pain persists or if you have any specific concerns, we would suggest scheduling an appointment with a physiotherapist for a personalized assessment and treatment plan. It's important to address the root cause of your pain for long-term relief. In the meantime, we have a program that you may find beneficial in addressing low back pain to learn more about the program you may check it here goto.exercisesforinjuries.com/lbps_zenhst_q324 Feel free to reach out if you have any questions or need further assistance. Wishing you a speedy recovery and relief from your lower back pain!

Hi, @user-nv9el2oy9i! We appreciate you checking out our video. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Hi @LeStepBro! This is Kristine from Exercises for Injuries. Anterior pelvic tilt (APT) can indeed lead to discomfort and pain in various areas, including the groin, lower back, and legs. The feeling of one leg being shorter than the other might be due to muscular imbalances caused by the pelvic tilt. Here are some steps you can take to address this issue: Exercises and Stretches 5 Anterior Pelvic Tilt Exercises exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/ 4 Exercises to Fix Anterior Pelvic Tilt exercisesforinjuries.com/exercises-to-fix-anterior-pelvic-tilt/ 5 Best Stretches to Fix Anterior Pelvic Tilt exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/ Lifestyle Adjustments 1. Ergonomics: Ensure that your workstation is set up correctly to promote good posture. 2. Footwear: Wear supportive shoes to maintain proper alignment. 3. Movement Breaks: Take regular breaks to stand up and move around if you sit for long periods. Professional Help 1. Physical Therapy: A physical therapist can design a personalized exercise program to correct APT and alleviate pain. 2. Chiropractic Care: A chiropractor can help with spinal adjustments and alignment issues. 3. Massage Therapy: Massage can help release tight muscles and improve flexibility. If your symptoms persist or worsen, it’s important to consult with a healthcare professional for a thorough evaluation and tailored treatment plan. We hope this helps. Please let us know if you need further assistance. We’ll be glad to assist. Thank you.

Hi @janicebrewington4581! Thank you for your kind words! We glad to hear that these poses are already part of your practice and teaching. Your appreciation means a lot, and we are happy that the presentation resonated well with you. This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. -Kristine

Hi @skjain30! This is Kristine from Exercises for Injuries. Yes, swimming can be an excellent exercise for individuals with sciatica pain. The buoyancy of the water supports your body, reducing the strain on your back and allowing for gentle, low-impact exercise. Here are some benefits and tips: Benefits of Swimming for Sciatica Pain 1. Low Impact: Swimming minimizes the impact on your spine and joints, which is crucial for those with sciatica. 2. Muscle Strengthening: It helps strengthen the muscles around your spine, which can provide better support and alleviate pain. 3. Improved Flexibility: Swimming can improve your overall flexibility, which may help reduce nerve compression. 4. Endorphin Release: Physical activity, including swimming, releases endorphins that can help reduce pain perception. Tips for Swimming with Sciatica 1. Warm Up: Start with a gentle warm-up to prepare your muscles and joints. 2. Choose the Right Stroke: Some strokes may be more comfortable than others. Backstroke and freestyle are often recommended. 3. Listen to Your Body: If any movement or stroke increases your pain, stop immediately. 4. Consult a Professional: Before starting any new exercise regimen, it's a good idea to consult with a healthcare provider or physical therapist, especially if you have a preexisting condition like sciatica. Swimming regularly can be a safe and effective way to manage and reduce sciatica pain, but it's important to tailor the exercise to your individual needs and limitations. We hope this helps. We wish you well. Thank you.

@@ExercisesForInjuries hello,thanks for your so detailed reply ....will remember the points you have quoted ...thanks 👍 a lot

@@skjain30 You are welcome, @skjain30! We look forward to your recovery. Please let us know if you need further assistance. Thank you.- Kristine

Hi @Drawings_fun! This is Kristine from Exercises for Injuries. We are sorry to hear about your hip injury. It's crucial to address this properly to prevent further damage and ensure a smooth recovery. Since you've already rested for two weeks, let's focus on a few key steps: 1. Professional Evaluation: First, we recommend seeing a healthcare professional, such as a physical therapist or orthopedic specialist, to assess the extent of your injury and ensure there's no serious damage. 2. Gradual Rehabilitation: Depending on the evaluation, we can create a tailored rehabilitation program that includes gentle stretches and exercises to strengthen the muscles around your hip and improve mobility without putting too much strain on it. 3. Cross-Training: To maintain your fitness and prevent falling behind, consider low-impact cross-training activities like swimming or cycling. These can help keep you in shape while minimizing stress on your hip. 4. Nutrition and Hydration: Proper nutrition and hydration play a crucial role in recovery. Ensure you're eating a balanced diet rich in anti-inflammatory foods and staying well-hydrated. 5. Progress Monitoring: Regular follow-ups will be essential to monitor your progress and adjust your program as needed. This ensures you're recovering at a safe pace and can gradually return to your cross-country training. In the meantime, here are some articles that include exercises and information that may help with hip pain: Is It Hip Pain or Back Pain exercisesforinjuries.com/hip-pain-back-pain/ 6 Simple Stretches for Hip Pain Relief exercisesforinjuries.com/6-simple-stretches-for-hip-pain-relief/ Remember, rushing back into intense training can lead to more severe injuries and longer downtime. It's important to prioritize your long-term health and recovery. We’re here to support you through this process and help you get back to your sport as safely and quickly as possible. We hope this helps. We wish you well. Thank you.

Thank you, @user-nv9el2oy9i! We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview to help you. Please don't hesitate to let us know if you need further help. Take care. - Kristine

Hi @weilzudope This is Kristine from Exercises for Injuries. Golfer's elbow, or medial epicondylitis, is a condition characterized by pain and inflammation on the inner side of the elbow, where the tendons of the forearm muscles attach to the bony prominence of the elbow. This pain can be exacerbated by certain movements and exercises that strain these tendons. Let’s discuss whether doing exercises such as Romanian Deadlifts with Dumbbells and Neutral Grip Rows with Dumbbells is appropriate for someone suffering from golfer's elbow or medial elbow pain. 1. Romanian Deadlifts with Dumbbells: - Pros: Romanian Deadlifts primarily target the posterior chain muscles, including the hamstrings, glutes, and lower back, with minimal direct stress on the elbows. This exercise involves keeping the arms straight, which reduces the load on the elbow tendons. - Cons: Although the primary stress is not on the elbows, gripping the dumbbells could still put some strain on the forearm muscles and tendons. It's important to pay attention to any discomfort in the elbow during or after the exercise. 2. Neutral Grip Rows with Dumbbells: - Pros: Neutral grip rows are generally more favorable for someone with medial elbow pain because the neutral grip reduces the strain on the inner elbow tendons compared to a pronated grip. This exercise targets the back muscles while maintaining a more elbow-friendly position. - Cons: Similar to deadlifts, the gripping action might still cause some strain on the forearm and elbow tendons. Recommendations and Modifications 1. Monitor Pain Levels: - Always listen to your body. If you experience pain in your elbow during or after these exercises, it may be best to stop or modify the exercise. 2. Use Lighter Weights: - Start with lighter weights to minimize the strain on your elbow tendons. Gradually increase the weight as your strength and tolerance improve. 3. Modify Your Grip: - For exercises like the Romanian Deadlift, consider using lifting straps to reduce the grip demand on your forearms. This can help alleviate some of the strain on your elbow tendons. - For rows, the neutral grip is already beneficial, but ensure that you are not over-gripping the dumbbells. A relaxed yet secure grip can help reduce tendon strain. 4. Focus on Form: - Maintain proper form to avoid unnecessary stress on your joints. For Romanian Deadlifts, ensure a slight bend in your knees, a straight back, and hinge at the hips. For rows, keep your back straight and engage your core. 5. Incorporate Elbow-Friendly Alternatives: - Consider exercises that are less taxing on the elbow tendons, such as machine-based exercises that don't require heavy gripping or forearm-intensive movements. 6. Stretching and Strengthening: - Incorporate stretching and strengthening exercises specifically for the forearm muscles and tendons. Gentle stretching and eccentric strengthening exercises can help in managing and improving golfer's elbow. 7. Consult with a Professional: - If the pain persists or worsens, it may be beneficial to consult with a physical therapist or healthcare professional for personalized advice and treatment options. Straight arm exercises like Romanian Deadlifts with Dumbbells and Neutral Grip Rows with Dumbbells can be okay with some modifications and precautions. It's crucial to start light, focus on proper form, and monitor your pain levels. Always prioritize your comfort and safety, and seek professional advice if needed. If you have any other concerns or need further guidance, feel free to ask.

@@ExercisesForInjuries Hi Kristine, thank you so much for the detailed answer, it wasnt my intention to take so much time out of your day :D. Yeah, i tried doing my pull day and the gripping really took a toll. Altough after doing theraband reverse tyler twists the pain subsided immediately. I should probably really take a month long break (again, I just had a painfree month after doing rehab for a month, and now the golfers elbow came back after doing ez bar rows) and just squat. Thank you so much again!

@@weilzudope You're very welcome, and I'm glad I could help. It’s great to hear that the Theraband reverse Tyler twists provided some immediate relief for your pain. It’s not uncommon for issues like golfer’s elbow to recur, especially if you’ve recently increased your activity level or changed your workout routine. Taking a month-long break from activities that aggravate your elbow, like pull exercises and EZ bar rows, seems like a wise decision. Focusing on squats and lower body exercises during this time can help you maintain your fitness level while giving your elbow the necessary rest and recovery. In addition to resting, consider incorporating the following strategies to help prevent a recurrence of golfer’s elbow: 1. Gradual Progression: When you resume upper body exercises, increase the intensity and volume gradually to allow your muscles and tendons to adapt. 2. Proper Technique: Ensure you’re using proper form during exercises to reduce unnecessary strain on your elbow. 3. Strengthening Exercises: Continue with your rehab exercises, like the Theraband reverse Tyler twists, even when you’re pain-free to keep your tendons strong and flexible. 4. Stretching: Regularly stretch your forearm muscles to maintain flexibility and reduce tension. 5. Rest and Recovery: Incorporate adequate rest days into your routine and listen to your body’s signals to avoid overuse injuries. If the pain persists or worsens despite these measures, it might be beneficial to consult a healthcare professional for further evaluation and tailored advice. Your health and well-being are the top priority, and taking a cautious approach now can help prevent longer-term issues. Please feel free to reach out if you have any more questions or need further assistance. Take care! -Kristine

Hi @explodingheavens! This is Kristine from Exercises for Injuries. Let's discuss some alternative devices you can use at home in place of a foam roller and rubber tubing, and I'll address your question about the gymnastic squat. Alternatives for Foam Rollers and Rubber Tubing 1. Foam Roller Alternatives: - Rolling Pin: A rolling pin can work similarly to a foam roller. You can use it to roll out your muscles, applying pressure to tight areas. - Water Bottle: A filled water bottle can serve as a makeshift foam roller. Ensure it's sturdy and apply gentle pressure as you roll. - Tennis Ball: For targeted muscle relief, a tennis ball can be effective. Place it under the muscle and gently roll over it to release tension. 2. Rubber Tubing Alternatives: - Towel or Bed Sheet: You can use a towel or bed sheet for resistance exercises. Hold both ends and use it for stretches and resistance training. - Belt: A sturdy belt can serve a similar purpose. It's especially useful for stretching exercises and can provide some resistance. - Old Pantyhose or Leggings: These can also be used for gentle resistance exercises, similar to how you would use rubber tubing. Addressing the Concern About Gymnastic Squats Gymnastic squats (or squats until your knees are bent at 90 degrees) can be beneficial for building strength in your legs and improving stability. However, it's crucial to consider your knee condition and balance issues. Here are some tips and modifications to safely perform squats: 1. Supportive Squats: - Use a sturdy chair or countertop for support. This will help you maintain balance and reduce strain on your knees. - Lower yourself slowly into the squat position, keeping your weight on your heels and ensuring your knees don't extend past your toes. 2. Partial Squats: - Instead of going all the way to 90 degrees, start with partial squats. This reduces stress on your knees and allows you to build strength gradually. - Focus on maintaining good form, keeping your back straight, and engaging your core muscles. 3. Wall Squats: - Stand with your back against a wall and slowly slide down into a squat position. The wall provides support and helps you maintain proper alignment. - Hold the position for a few seconds before sliding back up. 4. Chair Squats: - Sit and stand from a chair repeatedly. This mimics the squat motion and is easier on the knees while still providing a good workout. It's essential to listen to your body and avoid any exercise that causes pain. If you experience discomfort while performing squats, stop immediately and consider consulting a healthcare professional for personalized advice. Remember, consistency is key, and incorporating these exercises and alternatives into your routine can help improve your strength and stability over time. If you have any other concerns or need further guidance, feel free to ask.

@@ExercisesForInjuries thanks there was a trouble when going to extreme, so it definitely doesn't help that way, like going from no training to full course... Seen roll even on TV recently, I will try it surely, as for rubber, I got one accidentally...

@@explodingheavens You are welcome, @explodingheavens! It’s important to approach any new exercise regimen gradually, especially if you haven’t been training regularly. Jumping straight into a full course can indeed be overwhelming and may lead to injury or discomfort. Regarding the rubber bands (resistance bands) that you mentioned, they are an excellent tool for strength training and rehabilitation. Start with light resistance and perform exercises that target different muscle groups. Make sure to maintain proper form to avoid injury. If you have any specific areas of concern or need guidance on how to use the foam roller or resistance bands effectively, feel free to ask. It’s always beneficial to start slow and increase intensity as your body adapts. Thank you. -Kristine

Hi @live.love.life.8688! Thank you for your kind words and for following our channel! We're thrilled to hear that you found our information useful. For a warm-up before walking or exercise, try these simple stretches: Exercises For A Worry-Free Standing And Walking exercisesforinjuries.com/exercises-to-improve-walking/ 10 Reasons You Should Take a 20-Minute Walk Today exercisesforinjuries.com/10-reasons-you-should-take-a-20-minute-walk-today/ Great Post-walk Stretch Routine exercisesforinjuries.com/post-walk-stretch-routine/ You can contact us for any doubts or further guidance through our email at [Your Email Address] or via our social media channels. Feel free to reach out anytime. Happy exercising!

@@ExercisesForInjuries thank you so much sir......😊

@@live.love.life.8688 You are welcome. Feel free to reachout should you need further help. -Kristine

You are welcome, @user-nv9el2oy9i! You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/guides when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

You are welcome, @JaredPerez-hq1hf ! You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Hi @BurleyBongo! This is Kristine from Exercises for Injuries. Anterior pelvic tilt (APT) can indeed affect posture and contribute to various discomforts. However, there are ways to address it, which can help improve your confidence and overall well-being. Here are some strategies that might help: Understanding Anterior Pelvic Tilt Anterior pelvic tilt occurs when the front of the pelvis drops and the back of the pelvis rises, causing the lower back to arch excessively. This can result from muscle imbalances, particularly: - Tight Hip Flexors: Muscles like the iliopsoas and rectus femoris become shortened. - Weak Glutes and Hamstrings: These muscles are not strong enough to counteract the hip flexors. - Weak Abdominals: Insufficient strength in the abdominal muscles contributes to the tilt. - Tight Lower Back Muscles: The erector spinae muscles in the lower back may become overactive. Here are some exercises that may help: 5 Anterior Pelvic Tilt Exercises exercisesforinjuries.com/5-anterior-pelvic-tilt-exercises/ 4 Best Anterior Pelvic Tilt Stretches exercisesforinjuries.com/4-best-anterior-pelvic-tilt-stretches/ 5 Best Stretches to Fix Anterior Pelvic Tilt exercisesforinjuries.com/5-best-stretches-to-fix-anterior-pelvic-tilt/ Postural Awareness 1. Standing and Sitting Posture: Pay attention to your posture throughout the day. - When standing, distribute your weight evenly on both feet, keep your shoulders back, and engage your core. - When sitting, keep your feet flat on the floor, your back straight, and avoid slouching. 2. Ergonomic Adjustments: Make adjustments to your work or living environment to support better posture. - Ensure your chair and desk are at the correct height. - Use a lumbar support cushion if needed. Consistency and Patience Improving anterior pelvic tilt takes time and consistency. Incorporate these exercises and stretches into your daily routine and be patient with your progress. Addressing anterior pelvic tilt can significantly enhance your posture, reduce discomfort, and boost your confidence. If you need further assistance or have specific concerns, feel free to ask!

@@ExercisesForInjuries Wow! you guys still reply to messages that's cool

@@TrxshyRBLX Hi @TrxshyRBLX! Absolutely, we love connecting with our viewers! Your support and engagement mean the world to us, so we're always here to chat and answer any questions. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Hi, gerrygizzygarcia2572 ! This is Kristine from Exercises for Injuries. Yes, hip and knee exercises can indeed help with lower back pain. The muscles and joints of the lower body are interconnected, and strengthening these areas can provide better support and stability for the lower back. Here are some ways hip and knee exercises can be beneficial: Benefits of Hip Exercises: 1. Strengthening Hip Muscles: Strong hip muscles can help support the lower back and improve overall posture. 2. Improving Flexibility: Flexible hip muscles can reduce strain on the lower back by allowing for a greater range of motion. 3. Balancing Muscle Use: Ensuring that hip muscles are strong and flexible can prevent overuse of the lower back muscles. Benefits of Knee Exercises: 1. Stabilizing the Lower Body: Strong knee muscles can improve balance and stability, reducing the likelihood of lower back strain. 2. Supporting Proper Movement: Proper knee function can ensure that the lower back is not compensating for weak or unstable knees. 3. Enhancing Mobility: Improved knee strength and flexibility can contribute to better overall mobility, reducing the risk of back pain from improper movement patterns. Specific Exercises to Try: 1. Hip Bridges: Strengthen the glutes and lower back. 2. Leg Lifts: Improve hip strength and flexibility. 3. Knee-to-Chest Stretches: Relieve lower back tension. 4. Lunges: Strengthen the quadriceps and glutes, supporting the lower back. 5. Squats: Build strength in the hips, knees, and lower back. Here are some exercises that may help with Low Back Pain: How To Fix Chronic Low Back Pain exercisesforinjuries.com/low-back-pain-dos-and-donts/ Yoga Flow for Back Pain & Stiffness exercisesforinjuries.com/yoga-flow-for-back-pain-stiffness/ Tips for Effectiveness: - Warm Up: Always warm up before starting exercises to prevent injury. - Maintain Proper Form: Ensure you are using correct form to avoid putting additional strain on your lower back. - Start Slow: Begin with low-intensity exercises and gradually increase the intensity as your strength and flexibility improve. - Consult a Professional: If you have severe back pain or other health concerns, consult a physical therapist or healthcare provider before starting a new exercise routine. Incorporating these exercises into your routine can help improve the strength and flexibility of your hips and knees, which in turn can support your lower back and alleviate pain. We hope these helps. Please let us know should you need further assistance we’ll be glad to assist. We wish you well. Thank you.

@@ExercisesForInjuries thank u highly appreciate it

@@gerrygizzygarcia2572 You are welcome ! You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Hi @rominagresely526 This is Kristine from the Healthcare Specialist Team. It sounds like you're adapting burpees to accommodate your limitations, which is great for maintaining your exercise routine while being mindful of your body's needs. Here are some additional modifications and alternatives you can try to safely perform burpees: Modified Burpee Steps: 1. Stand Tall: - Start in a standing position with your feet shoulder-width apart. 2. Squat Down: - Bend your knees and lower into a squat position, placing your hands on the floor in front of you. 3. Step Back One Leg at a Time: - Instead of jumping back into a plank position, step one foot back at a time until you're in a full plank position. 4. Perform a Plank: - Hold the plank position, ensuring your body forms a straight line from head to heels. Engage your core. 5. Step Forward One Leg at a Time: - Step one foot forward at a time to return to the squat position. 6. Stand Up: - From the squat position, stand up straight to complete the movement. Additional Modifications: - Elevate Your Hands: Place your hands on a bench or sturdy chair to reduce the strain on your lower body when stepping back and forward. - Reduce Depth: If squatting low is difficult, perform a shallow squat to make the movement easier. - Skip the Jump Completely: Instead of jumping at the end of the movement, simply stand up straight or add a calf raise (raising up onto your toes) for a bit of extra challenge without impact. Low-Impact Alternatives to Burpees: 1. Step-Out Burpees: - Follow the same steps as above but avoid any jumping or high-impact movements entirely. 2. Squat to Knee Lift: - Perform a squat and as you stand up, lift one knee towards your chest, alternating sides with each repetition. 3. Plank with Shoulder Tap: - From a standing position, step back into a plank, and then tap each shoulder with the opposite hand before stepping forward and standing up. 4. Modified Mountain Climbers: - From a plank position, instead of jumping, step one knee at a time towards your chest. 5. Chair Burpees: - Perform burpees with your hands on the seat of a chair to reduce the range of motion and impact. General Tips: - Warm Up Properly: Always start with a proper warm-up to prepare your muscles and joints for exercise. - Listen to Your Body: Stop immediately if you feel pain or discomfort beyond normal exertion. - Focus on Form: Maintain proper form throughout each movement to avoid injury. By adapting the burpee to your abilities and using these low-impact alternatives, you can still get a good workout while minimizing the risk of injury. We hope this helps. We wish you well. Thank you.

@@ExercisesForInjuries Thank you Kristine. ☺ ♥

@@rominagresely526 You are welcome, @rominagresely526! Don’t hesitate to get in touch should you need help. -Kristine

@@rominagresely526 You are welcome, @rominagresely526. Don’t hesitate to reach out to us should you need further assistance. We wish you well. Thank you.- Kristine

Hi, @audnbob1! This is Kristine from Exercises for Injuries.com. It's great to hear that you're a total water enthusiast and that you have used your pool for rehab in the past! However, since you are 5 weeks post-op from a hip revision, it's crucial to be cautious and ensure that your activities support your healing process. Here are a few considerations and recommendations for getting back into your above-ground pool: 1. Consult Your Surgeon or Physical Therapist: - Your surgeon or physical therapist knows your specific case best. They can provide personalized advice based on the details of your surgery and recovery progress. It's essential to get their approval before resuming any activities, including swimming. 2. Check for Infection Risk: - While your scar may look good and closed, it's important to ensure there is no risk of infection. Swimming pools can sometimes harbor bacteria, so your healthcare provider can advise you on whether your incision is sufficiently healed to prevent any risk of infection. 3. Assess Your Mobility and Safety: - You mentioned being able to get up and down the ladder safely. Ensure you can do this without putting undue stress on your hip. If you have any doubts, practice getting in and out of the pool with assistance or supervision initially. 4. Start Slowly: - When you do get the go-ahead, start with gentle movements in the water. Avoid any vigorous activities or movements that could strain your hip. Water walking and gentle leg exercises can be a good starting point. 5. Monitor for Any Discomfort or Issues: - Pay attention to how your hip feels during and after your time in the pool. If you experience any pain, discomfort, or swelling, stop immediately and consult your healthcare provider. 6. Hygiene and Wound Care: - After swimming, ensure you thoroughly clean and dry the area around your incision. Keeping the area clean and dry can help prevent any potential infections. Since you have had positive experiences using your pool for rehab in the past, your healthcare provider might be supportive of this approach again, as long as it’s safe for your current stage of recovery. Always prioritize professional medical advice to ensure your healing continues smoothly. In the meantime, here are more exercises and tips to consider when it comes to post hip surgery rehabilitation. After Hip Replacement Surgery: Recovery and Rehabilitation Tips exercisesforinjuries.com/after-hip-replacement-surgery/ Hip Replacement Exercises And Guidelines exercisesforinjuries.com/hip-replacement-exercises/ We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.

@@ExercisesForInjuries Hi Kristine, I can’t thank you enough for all of the valuable, imperative information you’ve been kind enough to give me! I saw my surgeon yesterday actually. They took x-rays. There was one we could not do because they asked that I stand on my operative leg (by itself). It brought me to tears because I couldn’t do it. My surgeon said it’s ok. I’m where he’d expect I should be as revisions are slower and more painful to come back from. He said my scar looks great and gave me the Green light to do water therapy in the pool ‘if I can safely manage the ladder’ with my hubby etc there. He said if you’re strong enough to get in/out slowly, I think it would be great for you. My husband and adult son (33) encouraged me today and yesterday but, I was self doubting out of fear. It was 93 here in VT and 85 in the pool but, I was sore and tired so I erred on the side of caution (for now). I’m hoping by next wk, I’ll be better physically and mentally. My case is different because,….. my first hip replacement was March 13th of this yr. I did great and suddenly 7 wks post op, 2 dislocations, 4 days apart. It was traumatizing. Ambulance, family seeing it happen, me screaming to be knocked out or die, fractured spine, ER,OR resetting it,…… it was awful. My surgeon admitted he had the ball/cup at the wrong angle. I forgave him. He’s a great surgeon and replaced my knee back in 2018. Anyway, revision was May 21st. So, now you can understand a LOT happened, all excruciatingly painful, in a short time. I’m a fighter though and want you to get back to life but,….. I’m not foolish and will do the right thing, not to worry👍 I showed myself today, I wasn’t confident trying to climb that ladder just yet. I’ll let you know when I do though, and how I do! Thanks a million for replying to me! It means sooooo much😘🙏 Audrey

Hi!!!! I just wanted to let you know I’ve been able to get into our pool as of the 4 th of July! I LOVE doing my rehab in the water! I’m already getting better quicker! Yippee!!!! Thank you again! Audrey❤

@@audnbob1 That's fantastic news, Audrey! We are so glad to hear you're enjoying your rehab in the water and already seeing improvements. Keep up the great work! If you need any further support or have any questions, don't hesitate to reach out. Yippee indeed!

@@ExercisesForInjuries Thank you so much!!! Stormy weather this wk but Sundays looking awesome and I’ll be back in there! Have a great day!!!!

Hi, kanwarsumitsingh! This is Kristine from Exercises for Injuries. You may visit our channel for our most updated videos www.youtube.com/@ExercisesForInjuries/videos. You can also enable notifications on UA-cam to receive updates and here’s how. On Desktop: 1. Sign In to UA-cam: - Go to [UA-cam](www.youtube.com) and sign in to your account if you haven't already. 2. Go to the Channel: - Navigate to the UA-cam channel for which you want to receive notifications. www.youtube.com/@ExercisesForInjuries/featured 3. Subscribe to the Channel: - If you haven’t subscribed to the channel yet, click the red **Subscribe** button. 4. Enable Notifications: - Once you are subscribed, you will see a bell icon next to the subscribed button. Click on the bell icon. - A menu will appear with three options: All, Personalized, and None. - Select All to receive notifications for all content from that channel. 5. Check Notification Settings: - Go to your account icon in the top right corner, click on it, and select Settings. - In the left-hand menu, click Notifications. - Ensure that the notifications for your subscriptions are turned on. On Mobile (UA-cam App): 1. Open the UA-cam App: - Open the UA-cam app on your mobile device and sign in if necessary. 2. Go to the Channel: - Navigate to the channel you want to receive notifications from. 3. Subscribe to the Channel: - If you haven't already, tap the red Subscribe button. 4. Enable Notifications: - After subscribing, tap the bell icon next to the subscribed button. - Choose All to receive notifications for all content from the channel. 5. Check App Notification Settings: - Tap your profile picture in the top right corner. - Select Settings from the menu. - Tap Notifications. - Ensure that Subscriptions notifications are turned on. 6. Check Device Notification Settings: - Go to your device’s settings. - Tap Apps & notifications (or similar, depending on your device). - Find and select UA-cam. - Ensure that notifications are enabled. By following these steps, you'll ensure that you receive notifications for updates from your favorite UA-cam channels. We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.

Hi, @karenaiken3385! This is Kristine from the Healthcare Specialist Team. Re-entering the pool for rehabilitation and strength training after a total knee replacement is a great idea, as water provides a low-impact environment that can facilitate recovery. Here are some practical tips to help you safely transition back into the pool and gradually progress to lap swimming: Preparation and Safety: 1. Consult Your Surgeon/Physiotherapist: - Ensure you have medical clearance from your surgeon or physiotherapist before starting pool exercises. - Discuss any specific precautions or tailored exercises they recommend based on your surgery and recovery progress. 2. Choosing the Right Pool: - Look for a pool with easy access, such as a ramp, stairs, or lift, to avoid straining your knee when entering and exiting. - Warm water pools (around 86-92°F or 30-33°C) can be particularly soothing and beneficial for joint mobility. Starting Pool Exercises: 1. Warm-Up: - Begin with 5-10 minutes of gentle water walking in waist-deep water to warm up your muscles and joints. - Swing your arms gently and focus on maintaining an upright posture. 2. Basic Water Exercises: - Heel Raises: Stand in the shallow end, holding onto the pool edge for support. Slowly raise your heels, standing on your toes, then lower back down. Repeat 10-15 times. - Leg Swings: Stand in the water and hold onto the pool edge. Swing your operated leg forward and backward in a controlled manner. Repeat 10-15 times. - Knee Bends: Stand with your back against the pool wall. Slowly bend and straighten your knee within your pain-free range of motion. Repeat 10-15 times. 3. Strengthening Exercises: - Water Marching: March in place in waist-deep water, lifting your knees high. Start with a comfortable duration and gradually increase. - Side Leg Lifts: Hold onto the pool edge and lift your leg out to the side, then back down. Repeat 10-15 times for each leg. - Backward Leg Lifts: Hold onto the pool edge and lift your leg backward without arching your back. Repeat 10-15 times for each leg. Progression to Lap Swimming: 1. Building Endurance: - Start with short swimming sessions, focusing on gentle strokes like backstroke or freestyle. - Use a kickboard initially to focus on kicking technique and building leg strength without overexerting your knee. 2. Gradual Increase: - Gradually increase the duration and intensity of your swimming sessions as your strength and endurance improve. - Listen to your body and avoid overdoing it. If you experience pain or swelling, reduce the intensity and consult your physiotherapist. 3. Incorporate Variety: - Alternate between swimming laps and performing water exercises to maintain a balanced workout and prevent overuse of any single muscle group. - Incorporate rest days to allow your knee adequate time to recover and adapt to the increased activity. Additional Tips: 1. Hydrate and Fuel: - Stay well-hydrated and maintain a balanced diet to support your recovery and energy levels. 2. Post-Swim Care: - After swimming, apply ice to your knee if you experience any swelling or discomfort. - Perform gentle stretches to maintain flexibility and reduce muscle tension. 3. Regular Monitoring: - Keep regular appointments with your healthcare provider to monitor your progress and adjust your exercise routine as needed. By following these guidelines, you can safely re-enter the pool and gradually build up your strength and endurance to return to lap swimming. Remember to be patient with your recovery and celebrate small milestones along the way. Here are additional post knee replacement surgery exercises you may consider: Pre & Post Knee Replacement Exercises & Management exercisesforinjuries.com/exercises-prior-to-knee-replacement/ How to Enjoy a Speedy Recovery from Knee Replacement Surgery exercisesforinjuries.com/recover-from-knee-replacement-surgery/ 5 Hip Flexor Exercises to Do After Hip or Knee Replacement exercisesforinjuries.com/5-hip-flexor-exercises-to-do-after-hip-or-knee-replacement/ We hope this helps. Please let us know if you need further assistance. We wish you well. Thank you.

Thank you Kristine for your professional and step by step advice. The pool i attend has stairs into the pool and a rehab lane within the slow lane with lots of floaty devices. I appreciate all your well thought out suggestions. I will try them as I intend to go to the pool tomorrow. I have bern experiencing tightness in the hamstring causing lower back tightening and stiff walking. I am hopingvthe pool water will help to loosen up this tightness, cool the joint, and perhaps strengthen some small muscles to help in stabilizing the knee. It is a journey, a long journey of healing. Thank you for listening and helping me in this journey with your helpful expertise.

@@karenaiken3385 You are welcome, @karenaiken3385! You're very welcome! We are glad to hear that you have access to a pool with great facilities. The water environment can indeed be very beneficial for addressing tightness and stiffness, as well as for strengthening muscles gently. Here are a few additional tips for your pool session: 1. Warm-Up: Start with a gentle warm-up to get your muscles moving and increase blood flow. This can include walking in the water or gentle arm swings. 2. Hamstring Stretches: Use the side of the pool for support. Stand on one leg and place the heel of your other leg on a step or ledge, keeping your knee slightly bent. Lean forward gently to stretch the hamstring. Hold each stretch for about 20-30 seconds and repeat 2-3 times. 3. Floating Devices: Use the floating devices to assist with exercises. For example, you can use a noodle under your arms while you walk or jog in the water. This will help take some weight off your legs and allow for a greater range of motion. 4. Strengthening Exercises: Focus on exercises that strengthen the muscles around your knee. This can include leg lifts, gentle squats, or kicking exercises. The water provides resistance which helps build strength without putting too much strain on your joints. 5. Cool Down: End your session with some gentle stretching and floating to relax your muscles and help reduce any potential stiffness after your workout. 6. Listen to Your Body: It’s important to pay attention to how your body feels during and after the exercises. If you feel any pain or discomfort, stop the activity and rest. We are here to support you on this journey, so please don't hesitate to reach out if you have any more questions or need further guidance. Enjoy your time at the pool and take it one step at a time. We hope this helps. We wish you well. Thank you. - Kristine

Hi, @NCsurfer607! This is Kristine from the Healthcare Specialist Team. Chronic pain in the trapezius, shoulder, and extending down to the elbow can be particularly challenging, especially for someone as active as you. Here are some steps to consider in your search for relief and answers: Potential Causes: 1. Muscle Strain: Chronic overuse or repetitive strain from activities like surfing can lead to muscle tightness and pain. 2. Rotator Cuff Injury: Injuries to the rotator cuff muscles or tendons can cause shoulder pain that radiates down the arm. 3. Nerve Impingement: Issues such as cervical radiculopathy (nerve compression in the neck) or thoracic outlet syndrome can cause pain to radiate from the shoulder to the elbow. 4. Tendonitis or Bursitis: Inflammation of the tendons or bursae in the shoulder can lead to pain and restricted movement. 5. Arthritis: Degenerative changes in the shoulder joint can cause chronic pain and stiffness. Steps to Address the Pain: 1. Medical Evaluation: -Orthopedic Specialist: Consult with an orthopedic specialist to evaluate your shoulder and arm. They might recommend imaging tests like X-rays, MRI, or ultrasound to get a detailed view of the structures involved. - Neurologist: If nerve impingement is suspected, a neurologist can perform tests such as nerve conduction studies or EMG (electromyography). 2. Exercises: - Targeted Exercises: A physical therapist can design a program to strengthen and stretch the muscles around your shoulder, trapezius, and arm. - Posture Correction: Improving your posture, both during activities like surfing and in daily life, can reduce strain on your trapezius and shoulder. 3. Pain Management: - Medication: Over-the-counter pain relievers or prescribed medications can help manage pain and inflammation. - Heat and Ice Therapy: Alternating heat and ice can reduce pain and inflammation. Apply ice packs for 20 minutes, followed by heat packs after an hour. 4. Alternative Treatments: - Massage Therapy: Regular massage can help relieve muscle tightness and improve blood flow to the affected areas. - Acupuncture: Acupuncture can be effective for pain relief and muscle relaxation. - Chiropractic Care: A chiropractor can assess and treat musculoskeletal issues that might be contributing to your pain. 5. Ergonomic Adjustments: - Surfing Technique: Consider having a professional analyze your surfing technique to identify and correct any movements that might be contributing to your pain. - Daily Activities: Make ergonomic adjustments to your workspace and daily activities to reduce strain on your shoulder and trapezius. 6. Lifestyle Changes: - Regular Stretching: Incorporate regular stretching routines focusing on the neck, shoulders, and upper back. - Strengthening Exercises: Build overall strength in your upper body with a focus on balanced muscle development. Specific Stretches and Exercises: 1. Upper Trapezius Stretch: - Sit or stand with your back straight. - Gently tilt your head to one side, bringing your ear toward your shoulder. - Hold for 20-30 seconds and repeat on the other side. 2. Shoulder Blade Squeeze: - Sit or stand with your arms at your sides. - Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. - Hold for 5-10 seconds and repeat 10-15 times. 3. Doorway Stretch: - Stand in a doorway with your arms on the door frame at shoulder height. - Step forward gently to feel a stretch across your chest and shoulders. - Hold for 20-30 seconds. 4. Wall Angels: - Stand with your back against a wall, feet a few inches away from the wall. - Press your lower back, upper back, and head against the wall. - Slowly raise your arms to form a "W" and then a "Y" shape, keeping contact with the wall. If these self-care strategies do not provide sufficient relief, consider seeking a second opinion or further specialized care. Chronic pain can be complex, and finding the right combination of treatments and adjustments is often key to managing it effectively. We have several programs that might be beneficial based on your specific case: Shoulder Pain Solved Program: This program addresses shoulder sprains and strains using 10 different approaches simultaneously, including breathing, posture, self-massage, isometrics, rotator cuff strengthening, shoulder blade strengthening, mobility, static stretching, fascial stretching, and vertical hanging. To learn more, check this link: Shoulder Pain Solved Program goto.exercisesforinjuries.com/sps_fbhst_q224. Fix My Shoulder Pain: This program is designed for shoulder injuries, focusing on alleviating pain and limited mobility while addressing the root causes. It targets issues like rotator cuff injuries, frozen shoulder, shoulder subluxation or dislocation, and shoulder impingement by realigning the shoulder joints, enhancing joint tissue quality, and strengthening the muscles supporting these joints. For more details, visit: Fix My Shoulder Pain goto.exercisesforinjuries.com/fmsp_fbhst_q224. Before starting any new exercise regimen, it's advisable to seek guidance from your healthcare provider, who may recommend supervision for safety. If you experience discomfort while performing the exercises, stop immediately. Consider showing the exercise program to your healthcare provider to assess its suitability for your condition. Additionally, not all exercises, suggestions, and recommendations provided here are suitable for everyone and should not replace comprehensive medical advice. We hope this helps. If you have further questions, concerns, or if you want to share your progress, feel free to reply or send us a message anytime. Thank you and take care!

Hi, purpleseven5470! This is Kristine from the Healthcare Specialist Team. Waking up with knee pain can be particularly frustrating. Adjusting your sleeping position and making some changes to your bedtime routine can help alleviate discomfort. Here are some tips to improve your sleep quality and reduce knee pain: Sleeping Positions: 1.Back Sleeping: -Pillow Under Knee: Place a pillow or a rolled-up towel under your knee to keep it slightly bent. This can help relieve pressure and maintain proper alignment. 2. Side Sleeping: -Pillow Between Knees: If you sleep on your side, place a firm pillow between your knees. This helps keep your hips, pelvis, and spine aligned, reducing strain on your knee. 3. Avoid Stomach Sleeping: - This position can twist your knee and increase discomfort. If you tend to sleep on your stomach, try to transition to back or side sleeping. Additional Tips: 1. Mattress and Pillows: - Supportive Mattress: Ensure you have a supportive mattress that doesn’t sag. A medium-firm mattress is often recommended for proper support. - Quality Pillows: Use pillows that provide good support and keep your body in a neutral position. 2. Bedtime Routine: - Stretching: Perform gentle stretching exercises before bed to relax your muscles and reduce tension around your knee. - Warm Compress: Apply a warm compress to your knee for 15-20 minutes before bed to soothe the pain and promote relaxation. 3. Sleep Environment: - Comfortable Temperature: Keep your bedroom at a comfortable temperature to avoid restlessness. - Dark and Quiet: Ensure your sleep environment is dark and quiet to promote restful sleep. 4. Pain Relief: - Medication: If recommended by your doctor, take an over-the-counter pain reliever before bed to manage pain throughout the night. - Topical Creams: Use topical pain relief creams or gels to target knee pain directly. Monitoring and Adjustment: - Track Sleep Patterns: Keep a sleep diary to track your sleep positions, pain levels, and any changes you make. This can help identify what works best for you. - Adjust as Needed: Be open to adjusting your sleeping position and routines as you find what provides the most relief. If these adjustments do not improve your condition, it is important to consult your healthcare provider. They can offer personalized advice and explore other underlying issues contributing to your discomfort.

@@ExercisesForInjuries wow!! I’m gonna start incorporating these tips. Thank you so much !

@@purpleseven5470 You are welcome, @purpleseven5470! We are glad to hear that you found the tips helpful! If you have any more questions or need further assistance, feel free to reach out. Best of luck with your recovery!

Hi, olenakalinina1890! This is Kristine. We are sorry to hear about your MRI findings. It's important to approach exercises carefully, especially with disc bulging and nerve root involvement. Before starting any exercise regimen, you should consult with a healthcare professional, such as a physical therapist or physician, who can provide personalized advice based on your specific condition. Here are some general guidelines and exercises that are often recommended for similar issues: General Guidelines 1. Avoid High-Impact Activities: Stay away from activities that may jar the spine, such as running or jumping. 2. Stay Neutral: Keep your spine in a neutral position to avoid further irritation. 3. Move Gently: Avoid sudden movements that could worsen your symptoms. 4. Listen to Your Body: If an exercise causes pain, stop immediately. Here are some exercises you may consider: Cervical Spine (C2-C6) 1. Chin Tucks: - How to do it: Sit or stand with your spine straight. Gently tuck your chin in without bending your head forward. Hold for 5 seconds and release. - Reps: 10 times. 2. Neck Stretches: - How to do it: Sit with your back straight. Slowly tilt your head towards your shoulder, hold for 15-20 seconds, and then switch sides. - Reps: 3-5 times on each side. 3. Isometric Neck Exercises: - How to do it: Place your hand on your forehead and push your head against it without moving your neck. Hold for 5 seconds. - Reps: 10 times. Lumbar Spine (L4-S1) 1. Pelvic Tilts: - How to do it: Lie on your back with your knees bent. Tighten your abdominal muscles and flatten your lower back against the floor. Hold for 5 seconds and then relax. - Reps: 10-15 times. 2. Bridges: - How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, hold for a few seconds, and lower back down. - Reps: 10-15 times. 3. Bird Dog: - How to do it: Start on your hands and knees. Extend your right arm and left leg simultaneously, hold for a few seconds, and return to starting position. Switch sides. - Reps: 10 times on each side. 4. Partial Crunches: - How to do it: Lie on your back with your knees bent and feet flat on the floor. Cross your arms over your chest. Tighten your abdominal muscles and lift your shoulders off the floor slightly. - Reps: 10-15 times. Stretching 1. Cat-Cow Stretch: - How to do it: Start on your hands and knees. Arch your back upwards (cat), then slowly lower it and lift your head (cow). - Reps: 10-15 times. 2. Hamstring Stretch: - How to do it: Sit on the floor with one leg straight and the other bent. Reach towards your toes while keeping your back straight. - Hold: 15-30 seconds each side. 3. Piriformis Stretch: - How to do it: Lie on your back with both knees bent. Cross one leg over the other, placing your ankle on the opposite knee. Pull the uncrossed leg towards your chest. - Hold: 15-30 seconds each side. Reminders: - Warm Up: Always start with a gentle warm-up to prepare your muscles. - Consistency: Perform these exercises regularly but within your pain tolerance. - Professional Guidance: Regular check-ins with a physical therapist can help adjust your exercise program as you progress. Remember, every individual's condition is unique, so it's crucial to tailor these exercises to your specific needs and limitations under professional guidance.

Hi, Donna! This is Kristine from Exercises for Injuries. Thank you so much for your wonderful feedback! I'm thrilled to hear that the video is helping you enhance your water workouts. Your commitment to a full-body workout and a proper cool down is fantastic and will surely yield great results. Enjoy your sessions in the outdoor pool this summer-it sounds like the perfect setting for a powerful and refreshing workout. Keep up the excellent work, and feel free to reach out if you have any questions or need further tips. Happy exercising!

Hi, karenpiraneo5426! This is Kristine from the Healthcare Specialist Team. That’s fantastic to hear! Aqua jogging is indeed an excellent low-impact exercise that’s gentle on the joints while providing a thorough workout. The aqua jogger sounds like a great tool to keep your arms free and fully engaged, allowing for a more comprehensive exercise session. It’s wonderful that you found water rehab so effective both before and after your hip replacement. Water's natural buoyancy reduces stress on the body, making it a superior choice for rehabilitation. I'm glad to know it has worked so well for you-water therapy truly offers unique benefits that traditional physical therapy sometimes can't match! Keep up the great work!

Hi, janetpartyka5968! This is Kristine from the Exercises for Injuries. Post-surgery recovery exercises for the back should be gentle and progressive to ensure you don't strain the area or hinder healing. Here are some exercises that can help strengthen and stabilize your back post-surgery. Always consult with your healthcare provider or physical therapist before starting any exercise program to ensure these exercises are appropriate for your specific condition and stage of recovery. 1. Pelvic Tilts How to do it: - Lie on your back with your knees bent and feet flat on the floor. - Tighten your abdominal muscles and flatten your lower back against the floor. - Hold for a few seconds, then relax. - Repeat 10-15 times. 2. Knee-to-Chest Stretch How to do it: - Lie on your back with your knees bent. - Slowly bring one knee up to your chest, holding your thigh or shin. - Hold for 15-30 seconds, then return to the starting position. - Repeat with the other leg. - Perform 2-3 repetitions per leg. 3. Bridging How to do it: - Lie on your back with your knees bent and feet flat on the floor. - Tighten your abdominal muscles and lift your hips off the floor until your shoulders, hips, and knees are in a straight line. - Hold for a few seconds, then slowly lower your hips back to the floor. - Repeat 10-15 times. 4. Cat-Cow Stretch How to do it: - Start on your hands and knees with your wrists under your shoulders and your knees under your hips. - Arch your back (like a cat) by tucking your chin toward your chest and rounding your back. - Then, dip your back (like a cow) by lifting your head and tailbone towards the ceiling. - Move smoothly between these two positions for 10-15 repetitions. 5. Bird-Dog How to do it: - Start on your hands and knees. - Extend one arm straight out in front of you while extending the opposite leg straight back. - Keep your back flat and avoid arching. - Hold for a few seconds, then return to the starting position. - Repeat with the opposite arm and leg. - Perform 10 repetitions on each side. 6. Wall Sits How to do it: - Stand with your back against a wall and your feet about 12 inches away from the wall. - Slowly slide down the wall until your knees are at a 90-degree angle. - Hold for 10-15 seconds, then slowly slide back up. - Repeat 5-10 times. 7. Seated Marching How to do it: - Sit in a chair with your back straight and feet flat on the floor. - Lift one knee towards your chest, then lower it back down. - Repeat with the other leg. - Perform 10-15 repetitions on each side. 8. Heel Slides How to do it: - Lie on your back with your knees bent. - Slowly slide one heel away from your body until your leg is straight. - Slide it back to the starting position. - Repeat with the other leg. - Perform 10 repetitions on each side. General Tips: - Listen to your body: If any exercise causes pain, stop immediately. - Warm-up and cool down: Gentle movements or stretching before and after your exercises can help prevent injury. - Maintain good posture: Whether sitting or standing, keeping your back straight and your core engaged can help support your recovery. Progression: As your strength improves and with the approval of your healthcare provider, you can gradually increase the intensity and duration of your exercises. These articles may help: How To Lose Weight After Back Surgery With BLT (Bending, Lifting, Twisting) Restrictions exercisesforinjuries.com/exercises-after-back-surgery/ DO’s and DON’Ts Following Back Surgery exercisesforinjuries.com/dos-and-donts-following-back-surgery/ Remember, these exercises are intended to be gentle and supportive of your healing process. Always consult with a professional before starting any new exercise regimen post-surgery. We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.

Hi, ryantinloy4965! This is Kristine from Healthcare Specialist Team. Using a wall or doorway for modified squats is a great variation for strengthening the lower body, including the muscles of the legs, hips, and lower back. Here's how you can perform modified squats using a wall or doorway: 1. Stand in front of a wall or doorway: Stand with your feet hip-width apart and your back facing the wall or doorway. If using a doorway, make sure there is enough space for you to squat without hitting the frame. 2. Place your hands on the wall or doorway: Reach your arms out in front of you and place your palms flat against the wall or the sides of the doorway for support and balance. 3. Lower into a squat: Engage your core muscles, keep your chest lifted, and slowly lower your body down into a squat position. Focus on sitting back as if you're sitting into a chair, keeping your knees behind your toes and your weight in your heels. 4. Keep your back straight: Avoid rounding your back as you squat down. Keep your spine neutral and your chest lifted throughout the movement. 5. Pause at the bottom: Once you reach the bottom of your squat, hold the position for a moment to engage your muscles and improve strength and stability. 6. Push through your heels to rise: Press through your heels to slowly rise back up to the starting position, straightening your legs and returning to standing. 7. Repeat: Perform the squat movement for a set number of repetitions, aiming for 10-15 reps to start with, or as many as you feel comfortable doing with good form. Modified squats using a wall or doorway are an excellent option for individuals with scoliosis or those who may need extra support or assistance with balance. As you become more comfortable with the exercise, you can gradually increase the number of repetitions or add variations to challenge yourself further. We hope this helps. Please let us know if you need further assistance. We’ll be glad to assist. We wish you well. Thank you.

Hi, SumitSharma! We are glad to be of help. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Thank you, @PedroRivera-hq7lm! You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Hi, @micganzon9147! This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know if you need further assistance. Take care.

Hi, helenwray2678! This is Kristine from Healthcare Specialist Team. Please note the video may have a weak audio as it was a much older video and it did not include instruction. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine

Hi, helenwray2678! This is Kristine from the Healthcare Specialist Team. You may check on this ink to access the video ExercisesForInjuries.com/rounders. We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. Thank you.

Hi, helenwray! This is Kristine from Exercises for Injuries. We appreciate your response. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.

Hi dianemcginnis! This is Kristine from the Healthcare Specialist Team and we handle health related concerns. Strengthening exercises can be beneficial for individuals with scoliosis to help improve posture, reduce pain, and increase stability. Here are some general guidelines for strengthening exercises for scoliosis: 1. Core Strengthening: Strengthening the core muscles can help support the spine and improve posture. 2. Back Strengthening: Strengthening the muscles of the back can help stabilize the spine and reduce curvature. 3. Pelvic Floor Strengthening: Strengthening the pelvic floor muscles can help support the lower back and improve pelvic alignment. 4. Balanced Muscle Development: Focus on exercises that promote balanced muscle development on both sides of the body to help reduce muscle imbalances caused by scoliosis. 5. Flexibility Exercises: Incorporate stretching and flexibility exercises to improve range of motion and reduce stiffness. 6. Low-Impact Exercises: Opt for low-impact exercises that are gentle on the spine, such as swimming, walking, or cycling. These articles may help with scoliosis: What you need to know about Scoliosis (Part 1) exercisesforinjuries.com/types-of-scoliosis/ Scoliosis Management and Exercises (Part 2) exercisesforinjuries.com/best-scoliosis-exercises/ 7. Consult a Professional: It's important to consult with a healthcare professional or physical therapist before starting any exercise program, especially if you have scoliosis. They can provide personalized recommendations based on your specific condition and needs. Remember to start slowly and gradually increase the intensity of your exercises over time. Listen to your body and avoid any exercises that cause pain or discomfort. Consistency is key, so aim to incorporate strengthening exercises into your regular routine to experience the benefits over time. We hope this helps. Please let us know should you need further assistance we’ll be glad to assist. We wish you well. Thank you.

Hi, ellenjaxson! This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.

Hi, Kimba! This is Kristine from the Healthcare Specialist Team. It sounds like you're dealing with a lot, both physically and emotionally. Daily self-massage can indeed be beneficial, especially for addressing chronic pain or discomfort. However, it's crucial to approach it with caution and ensure you're not exacerbating any underlying issues. Given your scoliosis and the specific areas of discomfort you mentioned, it might be helpful to incorporate targeted stretches and exercises into your routine, along with massage therapy. Strengthening exercises for the muscles around your spine, hips, and legs can provide support and alleviate some of the strain. You may find these exercises beneficial: What you need to know about Scoliosis (Part 1) exercisesforinjuries.com/types-of-scoliosis/ Scoliosis Management and Exercises (Part 2) exercisesforinjuries.com/best-scoliosis-exercises/ 6 Best Stretches For Scoliosis exercisesforinjuries.com/stretches-for-scoliosis/ Additionally, considering your scoliosis, it would be wise to consult with a healthcare professional, such as a physical therapist or orthopedic specialist, who can provide personalized guidance and ensure that any exercises or self-massage techniques you employ are safe and effective for your condition. Remember to listen to your body and not push through pain that feels excessive or harmful. Finding the right balance of self-care practices can make a significant difference in managing your discomfort and improving your overall well-being. Here are some treatment options and exercises that may help alleviate your discomfort, particularly in the areas of your glutes, hamstrings, and lateral upper thighs, while considering your scoliosis: 1. Massage Therapy Regular massage therapy can help relieve muscle tension and improve blood flow to the affected areas. Focus on deep tissue massage techniques to target tight muscles in your glutes, hamstrings, and thighs. Consider using a foam roller or massage balls for self-massage between professional sessions. 2. Stretching: Incorporate daily stretching exercises to improve flexibility and reduce muscle tightness. Some beneficial stretches include: - Glute stretch: Lie on your back and cross one ankle over the opposite knee. Pull the uncrossed leg towards your chest until you feel a stretch in your glutes. Hold for 30 seconds and switch sides. - Hamstring stretch: Sit on the floor with one leg extended and the other bent. Reach towards your toes on the extended leg while keeping your back straight. Hold for 30 seconds and switch legs. - IT band stretch: Stand upright and cross one leg behind the other. Lean towards the side of the back leg until you feel a stretch along the outer thigh. Hold for 30 seconds and switch sides. 3. Strengthening Exercises: Strengthening the muscles surrounding your spine, hips, and legs can provide support and stability. Some beneficial exercises include: - Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down. Aim for 2 sets of 10-15 repetitions. - Clamshells: Lie on your side with your knees bent and hips stacked. Keeping your feet together, open your top knee as far as you can, then close it. Aim for 2 sets of 10-15 repetitions on each side. - Side plank: Lie on your side with your elbow directly beneath your shoulder and legs stacked. Lift your hips off the ground, forming a straight line from head to heels. Hold for 20-30 seconds on each side. 4. Core Strengthening: Strengthening your core muscles can help support your spine and improve posture, which may alleviate some of the strain caused by scoliosis. Incorporate exercises such as plank variations, bird dogs, and abdominal crunches into your routine. 5. Heat and Ice Therapy: Applying heat packs or taking warm baths can help relax tight muscles, while ice packs can reduce inflammation and numb pain. Alternate between heat and ice therapy as needed. Remember to start gradually with any new exercises and listen to your body. If you experience increased pain or discomfort, stop the activity and consult with a healthcare professional. Additionally, consider seeking guidance from a licensed physical therapist who can provide personalized recommendations tailored to your specific needs and condition. Keep up the excellent work, and don't hesitate to reach out if you have any questions or need further assistance along the way!

Hi,avgonyma1! This is Kristine from Exercises for Injuries. Whether it's safe to perform frog legs swimming after a meniscus tear depends on several factors, including the severity of the tear, the extent of your recovery, and the advice of your healthcare provider. Before engaging in any physical activity, especially after a meniscus tear, it's crucial to consult with your orthopedic surgeon, physical therapist, or healthcare provider. They can assess your specific condition, evaluate your progress, and provide personalized recommendations based on your individual circumstances. If you've recently undergone surgery or are in the early stages of recovery from a meniscus tear, your healthcare provider may recommend avoiding certain activities, including frog legs swimming, until your knee has had time to heal and regain strength. Frog legs swimming involves kicking movements that can put stress on the knees, particularly if performed with improper technique or excessive force. Depending on the severity of your meniscus tear and the stability of your knee joint, this movement may aggravate your condition or hinder your recovery. If your healthcare provider approves of swimming as part of your rehabilitation program, it's essential to start gradually and progress slowly. Begin with gentle swimming exercises that don't exacerbate your knee pain or discomfort. Focus on proper form and technique to minimize strain on the knees. Pay attention to how your knee feels during and after swimming. If you experience increased pain, swelling, or instability in the knee, stop the activity immediately and consult your healthcare provider. Consider participating in a supervised rehabilitation program, such as aquatic therapy, where a trained therapist can guide you through exercises tailored to your specific needs and monitor your progress. Alternative Exercises: If frog legs swimming is not suitable for your knee during recovery from a meniscus tear, your healthcare provider may recommend alternative low-impact exercises, such as water walking, gentle kicking with a kickboard, or other swimming strokes that place less stress on the knees. 5 Safe Knee Strengthening Exercises for Meniscus Tear exercisesforinjuries.com/knee-strengthening-exercises-for-meniscus-tear/ Meniscus Tear: What To Do About It? exercisesforinjuries.com/meniscus-tear-exercises-treatment/ Ultimately, the decision to perform frog legs swimming or any other exercise after a meniscus tear should be made in collaboration with your healthcare provider. They can provide guidance on safe and effective rehabilitation strategies to promote healing and restore function in your knee. We hope this helps. Please let us know should you need further assistance we’ll be glad to assist. Thank you.

Hi, davidoconnell5739! This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know if you need further assistance. Take care.

Hi @davidoconnell5739! We are glad to be of help. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.-Kristine

Hi, @adriankliros694! This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.

Hi @jacquiengirdimau5607! This is Kristine from the Exercises for Injuries. When using a foam roller to address hip pain, it's generally recommended to roll both sides for balance and symmetry. However, the approach might vary depending on the specific cause and nature of your hip pain. Rolling both sides helps to ensure that you're addressing any potential muscle imbalances or tension that could be contributing to the discomfort. Typically, you'd start by rolling the affected side, spending a bit more time on areas that feel particularly tight or tender. Then, it's beneficial to roll the opposite side as well, even if it doesn't feel as tight, to promote overall balance and alignment. Additionally, rolling both sides can help prevent overcompensation and further issues down the line. Remember to listen to your body and adjust the pressure and duration of rolling based on your comfort level. If you have any concerns or if the pain persists, it's always a good idea to consult with a healthcare professional for personalized advice and guidance.

You are welcome @jacquiengirdimau5607! We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.-Kristine