Stretches & Mobility
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Dr. Grant Elliott on Instagram: "💥 3-Step Disc Herniation Diagnosis and How to Fix It! ❌ Have you been diagnosed with a disc herniation on an MRI? Or, unsure if it’s a disc but you have back pain or radiating pain down the leg? We meet with around 150 people a week with disc herniations through our online consultations and understand how scary and painful these can be! But it doesn’t have to be scary, and we can help you identify the issue and resolve it quickly! 🔑 The key here is with 3 simple tests, if you notice the symptoms described you likely have a disc bulge or herniation But the good news is that these exercises commonly work great for those with these positive tests! 97% of disc herniations can fully recover WITHOUT SURGERY So these exercises can help you reduce your pa
Kristen Bos | Doctor of Physical Therapy on Instagram: "Dealing with pain that starts in your butt and travels down the back of your leg? 🪑➡️🦵 You might be experiencing piriformis syndrome, and it’s often caused by tightness or weakness in the back of the hip. When the piriformis muscle puts pressure on the sciatic nerve, it can lead to that discomfort you’re feeling. 😣 The good news? You can retrain your body to lengthen and release this area, reducing pressure on the nerve and easing the pain. 💪🏻✨ If this sounds like you, drop a comment below! I’ll create more videos to guide you through another exercise to feel better. 🌟 #piriformissyndrome #piriformis #Sciatica #SciaticaRelief #HipPain #NervePain #MovementIsMedicine #LowBackPain #PhysicalTherapy #Physiotherapy #ChoosePT #zeel
Dr. Grant Elliott on Instagram: "💥 Is this the worst sciatica stretch you can do? ❌ For many dealing with sciatica, you may find trying to stretch that tight leg just makes everything worse! Why? Because sciatica is a back problem, not a leg problem, and if you have pain shooting down the back of your leg, that means you have a sensitive nerve Trying to stretch the leg is only chasing symptoms, and a sensitive nerve doesn’t want to be stretched! So you could be making it worse, and addressing the wrong place! So how do you address sciatica at the source? 🔑 The key is this 3-step sciatica solution that address sciatica from 3 different angles Sciatica is typically caused by a disc bulge hitting a nerve, or an irritated nerve root These exercises address the disc, nerve root, and s
Jake Blundell on Instagram: "Reverse Lower Back Pain with These 4 Exercises (free gift 🎁 👇🏼) 1️⃣ 90:90 Hip Switches + Good Morning – Open up your hips and strengthen your lower back. 2️⃣ Lateral Side Bands Against Wall – Target those obliques and improve spinal mobility. 3️⃣ Hip Flexor Couch Stretch Lunges – Relieve tension in your hip flexors and lengthen your lower back. 4️⃣ Leg Hug Circles – Gently mobilize your hips and decompress your spine. Comment ‘FREE’ to grab my free 7 day mobility routine! Say goodbye to lower back pain with these simple yet effective moves! #LowerBackPain #MobilityExercises #PainRelief #BackStretch #HipMobility #CoreStrength #FlexibilityJourney"
BACK PAIN🔹NECK PAIN🔹RELIEF on Instagram: "7️⃣ Exercises for Pain Relief and Hip Joint Health – Save this Post! 1️⃣ Leg Swings: Hold your leg, keep your back straight, and swing your leg side to side. 2️⃣ Side Bends: Lean sideways until your shoulder touches your knee. 3️⃣ Block Step-Ups: Stand with one foot on a block, raising and lowering the other leg parallel to the ground. 4️⃣ Core Strengthener: Place a block between your legs, keeping knees above the floor as you rotate your legs side to side. 5️⃣ Butt Walks: Sit on the floor with legs straight, and “walk” forward and backward using your glutes. This mobilizes and strengthens the hip joints. 6️⃣ Knee Rotations: Keep knees together and rotate them in opposite directions while keeping your butt off the floor. 7️⃣ Stretch and Re
Conor Harris on Instagram: "You can stretch and roll out you Psoas all day long, but if you don’t understand why it’s tight in the first place… You’ll probably not get the results you’re looking for. ——— #psoas #psoasstretch #psoasrelease #hipflexor #hipflexors #hipflexorstretch #hipflexorrelease #hipmobility #posture #posturecorrection"
Dr. Grant Elliott on Instagram: "💥 Unstick Your Hips! ❌ If your hips are stuck, your low back will compensate. The more your low back compensates the worse it feels. Many people with back pain need to free their hips to improve their movement mechanics and take stress off the low back! But how? 🔑 The key here is a simple yet challenging exercise you can work into and improve overtime that will help unstick your hips! Our hips are essential for athletic movement and proper movement mechanics. Healthy hips are crucial for not only low back function, but for life function! We want healthy strong hips for life! ✅ Want to learn how to fix your back for life? DM me the word “pain” and you will get a free back pain fix demo! Join our Facebook group “RehabFix Low Back Program” for more
Jake Blundell on Instagram: "Tight hips holding you back? 😩 You don’t need endless stretching to fix them—you need movement! 👇🏼 🔧 Here’s how to unlock your hips with active mobility: 1️⃣ 90/90 Hip Switch – build rotational strength. 2️⃣ Cossack Squat Flow – open up your hips and strengthen your legs. 3️⃣ Deep Squat Shifts – improve range and control. Want 15 minutes of daily mobility that only takes 15 minutes to cure your body of stiffness and pain? JOIN MY CHALLENGE! 🚨 COMMENT ‘DECEMBER’ and I’ll DM you the link right now! Mobility isn’t about how long you hold a stretch; it’s about how well you move. 🌀 #HipMobility #MoveBetter #ActiveMobility #UnlockYourBody #MobilityTraining #TightHips"
Dr. Grant Elliott on Instagram: "💥 Sciatica Sucks… ❌ Have you noticed this sciatica test KILLS your leg? Or putting on socks/shoes is 10x harder than it should be? Ya, that’s why you shouldn’t try to stretch your sciatica because you can make it way worse! This is because a sensitive nerve does NOT want to be stretched! So what’s causing this, and how can you fix it? 🔑 The key here is that 2 main things can cause sciatica 1️⃣ A disc pressing on a nerve 2️⃣ An irritated nerve root In this video, I show you specific exercises for both so you can start to reduce your pain! But you still need an actual plan if you want this pain gone long-term… ✅ Want to learn our full sciatica solution? DM me the word “sciatica” and you will get a free sciatica fix demo! Join our Facebook group “
Dr. Grant Elliott on Instagram: "💥 3-Step Sciatica Fix! ❌ Sciatica sucks That tight pulling aching in your leg that doesn’t want to go away Every time you bend over to put on socks or shoes it makes you feel 80 years old And every time you try and stretch it out, it leaves you feeling worse! We hear this every day….. So what can you do about it? 🔑 The key is these 3 exercises will help attack the most common forms of sciatica at the source! The oblique sit exercise helps mobilize and stabilize your hips/piriformis Then our 2 extension exercises can help your disc/spine directly take pressure off the nerve and reduce your sciatica extremely fast! This simple approach can make drastic improvements in your pain! But you still need a long-term plan specific for you of course ✅ Wan
Laura Kummerle, PT, DPT, OCS on Instagram: "Some feel good back and hip mobility! Save for your next recovery day 1. Spiderman weight shifts + thoracic rotation + hip IR 2. Foam roll LTR 3. Foam roll thoracic extensions in pike 4. Downward dog to thoracic rotation + side seal hip stretch Don’t forget anything can be progressed or regressed based on your level! If you want programs for all levels, check out the Paradigm of Perfection + Train app! Support/discount codes (ad): - Outfit: @ptulaactive - sierra short + bare V bra - black friday sale is still going on now with up to 85% off site wide - code LAURA will give you a discount on top of the sale! - Supplements: @legion - code LAURA *no one is perfect & that in itself is perfect* © 2024 Paradigm of Perfection, LLC"
Dr. Grant Elliott on Instagram: "💥 3 Minute Back Pain Routine! ❌ Do you have back pain? Tired of not knowing what to do, and waking up every day reminded of the same pain? Well if you don’t have a plan, then you can’t expect anything to change But what should you do? 🔑 Here is a 3 minute routine I made for you that combines some of our top movements we like to use in our online low back program These help address all the key areas: -hips -low back -mid back -extension/flexion/rotation -glutes -hip flexors And if you commit to this I guarantee you will feel relief! But remember, this is a general plan designed for the masses… If you want a plan specific to you, read below! ✅ Want to learn how to fix your back for life? DM me the word “pain” and you will get a free back pain fix
