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All videos featured here were originally produced for social media posts. Please note that some may be formatted for smartphones.
How To Find The Deep Ab Muscles - Lower Back, Hips
This move is an easy way to locate the deep abdominal layers that provide stability to the lower back: the internal obliques and transverse abdominus muscles. With the help of the hamstrings bringing the pelvis in a posterior tilt, the abdominal muscles are in a more advantageous position to contract with pursed lip exhalations.
A book or a bolster is places under the right foot to elevate the left hip and allowing the pelvis to stay oriented to the left. This in turn will help the left lower back contract more than the right since the left abs are weaker in nature that the right.
Be sure to exhale the air out all the way in order to feel those deep layers contract and do not let go of the contraction as you breath slowly back in through the nose. Do this sequence for 4 sets of 4-5 breaths, 3x/day
Key Words: Abs, Lower back, Back Stiffness, Back Stability
Child Pose Plank - Hips, Lower Back, Upper Back
This is a great alternative to your traditional plank exercise. I find it very dangerous when people do not properly position themselves to feel the abs working as wells as not breathing properly. Another aspect I do not agree with is to TIME the plank for 1,2, or even 3 minutes. The abdominals will eventually fatigue with time and then the lower back muscles and hip flexors kick in, which in turn creates alot of stress on the lower back. Position your pelvis in a posterior tilt, round the shoulders, breath in and push the floor away with the forearms, exhale with pursed lips and notice how your abs will turn on. Perform 4 sets of 4-5 breaths, 2x/day
Key Words: Lower Back Stability, Upper Back Stiffness, Hip Pain
Hip Alignment Gold Standard - Hips, Knee, Lower Back
Excellent exercise to re align the hips, pelvis and lower back. The left hip is usually the weakest chain of the lower body and is usually is found to be longer in length than the right. This will place the left hip better in the socket using the inner thing muscle, the left abs and the left hamstring.
Note: make sure you keep the left heel pressed on the door as you pullback the left hip and also when pressing the left knee down into the towel. You should feel an extreme contraction of the left inner thigh muscle the more you pull back and press down
4 sets of 4-5 breaths/3 times a day
Key Words: Hip Pain, Hip Alignment, Knee Pain
Hip Alignment with a Balloon - Hips, Low back
This is Postural Restoration exercise in which is highly used to realign the hips in proper position. By nature, the left hip is stuck forward while the right hip is stuck back due to long standing on the right leg more than the left.
The balloon is used to help activate the left abs since abdominals are exhalation muscles so the resistance of the balloon will give great feedback.
Make sure to FEEL the left heel throughout the movement in order to keep the left hamstring enraged. You need to feel 3 muscles in this exercise: left abs, left hamstring and ALOT of left inner thigh the more you pullback the left hip. Last, maintain the pelvis in a posterior tilt at all times.
Perform this move for 4 sets of 4-5 breaths 2-3x/day
Key Words: Low Back Pain, Hip Pain, Hip Impingement, Knee Pain
Hip Realignment (Progression) Part 2 - Hips, Low back, Knee
In part 1 I showed a right sidelying movement for the left hip using a balloon. Here in part 2, I am sidelying on the left with a band around my knee to use my right leg for realignment. The main muscle to feel here is the right glute max and the left abs together. It would be very helpful if the feet are elevated on the wall with a towel or block under the feet. Make sure you keep the pelvis in a posterior tilt and then push the right knee ahead of the left and then lift up. Perform 4 sets of 4-5 breaths focusing on full exhalation with pursed lips, 2-3x/day. Use a light to medium resistance band as this movement does not require too much resistance at first. If you are unable to breath properly, lessen the resistance of the band
Key Words: Glute Activation, Hip Pain, Pelvic Realignment
Toning Down Your Nervous System with a Balloon - Lower Back, Shoulder, Neck
Perfect exercise for those with acute lower back pain or tension. Also used for hamstring issues as well as neck and shoulder issues.
4 sets of 4-5 breaths/3 times a day
Key Words: Lower Back Pain, Neck Pain, Shoulder Pain, Breathing
Modified Side Plank - Shoulder, Elbow, Wrist
The modified Side Plank is a move I give to those with combined shoulder, elbow and wrist pain on the same arm. This is exercise is inspired by the Postural Restoration Institute to shoulder function, awareness and stability.
4 sets of 4-5 breaths, 3-4 times a day
Key Words: Shoulder Pain, Scapular Winging, Elbow Tendinitis, Wrist Pain
STAR PLANK - Lower Back, Hips, Shoulder
This is an exercise used to create side stability of the entire body. The trick here is to maintain this position while breathing. Inhale the air in through the nose and then out through the mouth with pursed lips, pause for 5 seconds after every exhale. 4 sets of 4-5 breaths
Note: the longer you reach the top leg forward, the harder the exercise gets but more efficient
Key Words: Lower Back Pain, SIJ pain, Shoulder Pain, Abdominal Training
Star Lift - Shoulder, Low Back, Hip
This is an intense side plank exercise to target not only the obliques but also to provide stability of the shoulder and hip. The longer the right leg extends down as shown in the video, the more you should feel the right glute and left abs kicking in. Focus on breathing in through the nose and out the mouth and as you breath in through the nose, you should feel your left rib cage expand with air. Perform this move for 4 sets of 4-5 breaths, 2-3x/day
Key Words: Shoulder Stability, Hip Stability, Core stability, Core Strength
How To Relieve that Upper Back "Knot" - Mid Back, Lower Back
In this move from Postural Restoration Institute, I show the All Four Posterior Mediastinum Expansion with Left Trunk Rotation. This movement is to open up the left upper back in which is most common for upper back stiffness and pain. With the use of a towel under the left hand, the left upper back is more exposed to mobility by breathing into the area once youre in proper position. Make sure to have a slight posterior pelvic tilt as well as a slight upper back rounded for better efficiency of this movement. Maintain lower ribs pulled in after the first exhalation and FEEL the upper left ribs move as you inhale through the nose. Perform this move for 4 sets of 4-5 breaths 2x/day
Key Words: Upper Back Expansion, Lower Back Stiffness, Shoulder Pain
Scapular Camshafts - Shoulder
Here I am showing a shoulder blade move called Scapular Camshafts. This movement serves for scapular control and awareness (proprioception). This one is highly recommended for those with shoulder pain, scapular winging and upper back pain. This exercise can also be performed in different arm positions as well.
2-3 sets of 8-10 reps, every couple of hours.
Key Words: Scapular Winging, Shoulder Pain, Upper back Pain
Shoulder Stability Control and Coordination - Shoulder
This a movement used for those with shoulder issues of any kind. Performing circles is a complex movement in which requires enough brain power to make sure you are doing CLEAN circles so make sure you go slow and then ramp up the speed for increased complexity. The band's pull will cause a compression force to the shoulder in which further increases further stability while moving.
1 set of 5 to 10 reps every couple of hours a day, progress to higher speed or higher resistance as you get more comfortable with the exercise. Make sure you're breathing and keep a tall spine at all times
Key Words: Shoulder Pain, Shoulder Stiffness, Instability
How To Mobilize The Hips with Lunges! - Hips, Pelvis, Knees
This is move is to help mobilize the hips in multiple directions and in different foot positions! Every sport in the world has one thing in common: lunging. So with lunging, we aim to mobilize the hip in various foot position to build awareness of the joints when performing any sport
Key Words: Hip Pain, SIJ Pain, Lunging
Modified Deadlifts - Hips, Low Back
Here I show a modification of deadlifts for increased awareness of the ground. The more we feel the ground, the more our gluts and hamstrings kick in and takes tension off the lower back. The bands are places above the knee and they're pulling from behind so this enforces more knee extension so, the knees would have to maintain their position by pushing against the bands into flexion. This helps the feet dig deeper into the ground giving that "grounding" effect. The key here is keep pressing the floor throughout the whole movement. You will feel the hamstring and gluts scream for mercy if done right
4 sets f 8-10 reps, 3 times a week
Key Words: Heavy Lifting, Deadlifts, Low Back Pain, Hip Pain
Resisted Shoulder Circles - Shoulder, Hip
In this video I show Resisted Shoulder Circles in various positions. I typically prescribe this exercise for those who experience opposite hip pain or stiffness. In this case, if my left shoulder is doing the work, the right hip is getting also some of the benefit. The left arm works with the right leg when walking. That is because we have these neural connection of opposing joints in the body such as shoulder/hip, elbow/knee, wrist/ankle and more. So when performing shoulder circles, the right hip "sense" that and will automatically help the hips tension or pain. Very important to make sure no other joint, especially the elbow should not be moving so, maintain the elbow locked at all times, do not shrug and make sure you're breathing
1 set of 10 reps in each position, every couple of hours
Key Words: Shoulder Pain, Hip Pain
Resisted Hip Circles - Hip
Here I am showing my athlete how to perform resisted hip circles in open chain, meaning that the leg is in the air doing circles with resistance. This is an easier and less intense approach than mobilizing the hip while the leg is on the ground (closed chain) and the circles serve more for coordination and accuracy. Coordination, Accuracy and Balance are controlled by a part in the brain called The Cerebellum. IF the cerebellum is not functioning well, we then develop very unstable joints. So the trick here is to do something complex such as circles or figure 8s to challenge the cerebellum and build it back up.
1 set of 10-15 reps every hour r every couple of hours
Key Words: Hip Pain, Instability, Hip Tightness
Resisted Scapular Camshafts - Shoulder
Here I am showing an athlete this little shoulder gem called Scapular Camshafts. This movement serves for scapular control as well as strength depending on how much resistance is used. This one is highly recommended for those with shoulder pain, scapular winging and upper back pain. This exercise can also be performed in different arm positions as well.
2-3 sets of 8-10 reps with moderately heavy resistance, every couple of hours.
Key Words: Scapular Winging, Shoulder Pain, Upper back Pain
Resisted Lateral Ankle Mobility - Ankle, Foot
This by far is a MUST not only for ankle health, but also for knee, hip, lower back, all the way up to the neck! The feet and ankles carry all of our weight and they pay a toll every single day, even if your not in pain. We wear our shoes all day and then we barely take the time to move the ankles and toes around. In this move you are mobilizing the talus, a bone that has no muscle attachment. Its mobility is heavily important and carries many receptors that need activation to strenght and above all else, balance! The brain cannot recognize the ankles position on the ground well if those receptors from the talus are not activated. Those receptors are activated when the joints around the talus move in ranges you've never moved before. Hence why it is so easy for us to sprain ankles since the ligaments never reached that level of stretch so, they snaps. Resisted, or even non-resisted ankle tilts is one sure way to get those ankles and your balance safe. They will save you from a ton of other injuries so, 1 set of 5 to 10 reach each exercise, every couple of hours in the day will have you feeling bulletproof within a month
Key Words: Ankle Pain, Balance, Knee Pain
Standing Resisted Alternating Punches and Alternating Stances - Shoulder, Upper Back
This is another move inspired by the Postural Restoration Institute. The concept of this exercise is to improve upper back rib cage mobility with controlled breathing while switching to difference stances. The stances are primarily for ground sensation while the rib cage is twisting left and right with those alternating reaches. These principles are highly necessary not only for walking, but also for running or sprinting. This may also aide in relief of neck, mid back and lower back pain as well. Do not use heavy resistance for this exercise, the bands are mostly used for feedback rather than resistance for strengthening.
4 sets of 4 reaches, 2- 3 times a day
Key Words: Neck Pain, Low Back Pain, Hip Pain, Running
RDL Primer - Knee, Hip, Lower Back
The RDL Primer is an advanced alternative to your traditional single leg deadlift. With a traditional deadlift, you'll likely feel more of that hamstring, glute and lower back but what about the other side? It would be wise utilize the non-working leg because we do want to mimic actions of walking, not only to build muscle. With this move, not only youll build better muscle for the working leg (such as my left leg in this video) but will also connect better with the other leg at the same time on the opposite muscles. In this case, the hamstring and glute will be working on the leg that is on the block while the other leg will be working the quad as the leg drags forward. That mimics walking and that to me would be a much more safer alternative to your traditional single leg deadlifts.
Key Words: Knee Pain, Hip Pain, Hip Strength
Basic Lower and Upper Back Mobility-Lower Back, Thoracic Spine
The ability to perform circular motion on the lumbar spine ensures that you have adequate CONTROLLED mobility of your lower back. The same applies to the upper back, the more you are aware of how the upper back moves, the more you'll be likely to maintain an upright posture.
SPEED is key so go slow with the lower back circles and then as you become more confident, you can then go to faster speed. The more you keep your knees bent, the easier the exercises should feel. Rules are: tall spine, breath and relax while doing this. If you find yourself holding your breath, feeling tensed, stop and try again.
Lower Back Circles; 1 set of 5 reps on one side, 5 reps on the other side.
Thoracic Glides: 1 set of 10 reps
Aim for 1 set of both exercises every hour or every couple of hours in your day
Key Words: Lower Back Stiffness, Upper Back Stiffness
Right Upper Back Release and Rib Cage Realignment - Upper Back, Lower Back
This a PRI move used to expand the right upper back. We naturally have a rib cage shifted over mostly the right hip ( hence why we like to stand on our right leg more than the left) than the left. With this exercise, the right serratus muscle is used to "push" the rib cage over to the left side by reaching forward and exhaling at the same time. With every reach and exhale, you should feel the left abs kicking in when you take a breath in, you should feel the air expansion occur on the right upper back. Make sure you SENSE the left heel pressing the floor since that will turn on the left hamstring and the hamstring will help the left abs to contract better.
4 sets of 4-5 breaths, 4-5 times a day
KEY WORDS: Scoliosis, Upper Back Pain, Misalignment
Hand Figure 8's- Wrist, Elbow, Shoulder
This is a fantastic complex exercise, not only for the hand and wrist itself, but literally the entire body. The hand has tremendous impact to the brain and to the rest of the entire nervous system. If you are familiar with the homunculus model, you'll notice how much "brain space" the hands occupies. A complex movement like figure 8s will stimulate the cerebellum (the part of the brain that controls, balance, accuracy and coordination) to extent that requires enough focus and attention. The is extremely fatiguing due to the complexity and also due to the fact that it is calorically expensive for the brain when the hand moves in a complex and controlled manner. The better you become at this movement, the more the entire arm feels stable and the rest of the body feels more relaxed.
Key Word: Wrist Pain, Elbow Tendinitis, Shoulder Pain
Thoracic Anterior-Posterior Glides - Thoracic Spine
This is a begiiners movement of the upper back spine gliding forward and backward. The lower back and neck must stay still to fully isolate the entire movement on the upper back. This allows for greater awareness of the spine as well loosen up the area in the spine where the sympathetic nervous system ("fight or flight" nervous system) lives. This is a pure must for those with scoliotic curvatures
1 set of 10-15 reps every hour of the day
Key Words: Upper Back Stiffness, Stress Management, Neck Stiffness.
All Four Diamond Press - Thoracic Spine
This is another breathing technique to help open up the upper back and to rest the shoulder blades in proper position. This can also be used a abdominal strengthening exercise where all 4 layers of the abdominal muscles are involved in this position.
4 sets of 4-5 breaths
Key Words: Upper Back Pain, Neck Pain, Shoulder Pain
Neck Glides - Neck
Neck Glides is a great tool not only to help with neck tension or headaches, but also to open up the area where the spinal cord begins. When the spinal cord is impinged from forward head posture, neural signals that go up and down the cord and into our body, become disrupted. Try testing yourself out by reaching down to your toes as you're standing. Notice how far you go down. The perform 5 to 10 reps of Neck Glides and then retest your toe-touch. Able to go down further? Well then keep doing this movement on a daily basis.
1 set of 5-10 reps, every hour in the day
Key Words: Neck Stiffness, Tight Hamstrings, Tight Calves
Driving and Back Stiffness - Back, Vestibular
In this video I demonstrate how driving may affect your back or neck stiffness. When it comes to the vestibular system, we have these 2 receptors, the Utricles and the Saccules. Utricles sense linear movements such as driving a car, running, skiing, lunging sideways or backward. Saccules sense up and down movements such as squatting or jumping. Driving a car for long periods of time will involve alot of Utricle stimulation but, the saccules start to "die down" since they are not being used much. To equalize those receptors, it is imperative that we take frequent breaks from driving, step outside and let your feet touch that natural ground and start hopping. This will activate the saccules and with that, the vestibular system will feel more at ease to relax your muscles while driving.
1 set of 30 jumps every couple of hours
Key Words: Balance, Back Stiffness, Neck Stiffness
Fixing Anterior Knee Pain - Knee
In this exercise we emphasis the nerve responsible for most anterior knee pain, the femoral nerve. Flossing or mobilizing the nerve can be a little complicated since it starts from the lower back so, take notice how stable to the pelvis should be and only allow the lower back to move into forward bending and rotation. DO NOT OVERSTRETCH the nerve, you should maintain a comfortable 3/10 intensity while performing this exercise.
1 set of 5-10 reps, every couple of hours, daily
Key Words: Anterior Knee Pain, Knee Arthritis, Knee Tendinitis.
Upper Trap Release - Neck, Shoulder
In this video i demonstrate a weighted upper trap release where I bring the muscle into full contraction (extension, same side bending, opposite rotation, shoulder retraction and elevation), hold for 5 seconds and then I stretch the muscle (flexion, opposite side bend, same side rotation, shoulder depression and protraction) for another 5 seconds. This movement is ideal for those with neck tension, shoulder issues or even migraines.
3 reps every couple of hours a day, use whatever weight feels comfortable to hold
Key Words: Neck Pain, Migraines
Sciatic Nerve Floss - Back, Knee, Ankle
This is by far one of my most highly used nerve mobilizations for those who suffer from SIJ pain, hamstring strains, posterior knee pain, Achilles Tendinitis or ankle sprains. The purpose of this exercise is to mobilize all 3 branches of the sciatic nerve (Peroneal Nerve, Tibial Nerve, Sural Nerve).
DO NOT OVERSTRETCH the nerve with this exercise. You must maintain a comfortable 3/10 stretch intensity and be able to breath.
1 set of 5-10 reps, every couple of hours, daily
Key Words: Sciatica, Low Back Pain, Knee Pain, Ankle Pain.
Neck Figure 8's - Neck, Vision
This is an excellent exercise for increased cerebellar activation of the brain. The cerebellum is responsible for balance, accuracy and coordination so neck figure 8's does just that. Keep the eyes focused on a target while the nose traces an infinity sign exploring every possible range you have available. You will definitely hear cracking sounds but not worry about that, as long as you do not feel pain, you're safe with this movement. If you experience dizziness at first, close your eyes and repeat the exercise.
To obtain optimal balance which lives in your inner ears, the neck must have sufficient mobility and control in order for the inner ears and the eyes to work optimally and with synchrony
1 set of 20 reps , every couple of hours per day
Key Words: Balance, stiff neck, neck arthritis, coordination
Ground Wrist Mobility - Wrists, Elbows
Excellent wrist mobility and forearm stretching for those with wrist or elbow issues. This movement also serves well for a proper war,m up before lifting.
Spending a few minutes , multiple times a day, the wrist should feel mobile as well as better awareness of the surrounding muscles of the wrists and forearms
Key Words: Wrist Pain, Wrist Stiffness, Elbow Pain, Shoulder Weakness.
Left Adductor Pullback with Right Glute Max - Hips, Back
Another gem from PRI, this move really makes you feel the synchrony of the left inner thigh muscle and the right glute max that are responsible for re-aligning the hips. You MUST keep sensing the left heel and right foot arch, while trying to move your left hip back when inhaling and pressing the right knee down to the towel when exhaling. If your inner thigh starts to cramp mid way through the movement, your doing this correctly.
4 set of 4-5 breaths, 4-5 times a day
Key Words: Hip Alignment, Hip Impingement, SIJ Pain
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