Exercises to improve function and decrease pain
- Selected Youtube Teachers
- Athlean-X: Jeff Cavaliere MSPT, CSCS has a Masters Degree in Physical Therapy and Bachelor of Science in Physioneurology/Premedicine with a background serving as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets as a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). His prominent Youtube Channel: Athlean-X utilizes his physical therapy background to offer advice on effective exercise that prioritized safety and injury prevention.
- Bob and Brad: Physical Therapists Bob Schrupp and Brad Heineck utilize their over 50 years of combined experience in the physical therapy field to offer exercises that promote pain-free mobility that can be done easily at home regardless of age and fitness background.
- Jeremy Either: Jeremy Either is a Kinesiology graduate certified by National Academy of Sports Medicine and Functional Movement Screening that offers evidence-based exercise and nutritional videos.
- Built with Science
- E3 Rehab: Site created by doctors of Physical Therapy who specialize in rehabilitation, pain, performance, and injury risk reduction. Their mission is to empower you to overcome setbacks and crush your goals using evidence-based education.
- Alyssa Kuhn: Doctor of physical therapy and osteoarthritis specialist with Keep the Adventur Alive. This channel is on a mission to show you adventure is possible with osteoarthirtis.
- YouTube resources and downloadabe PDFs
- Overall Mobility
- Great overall joint mobility routine for the shoulders, thoracic spine, hips and ankles by Jeremy Either.
- Posture Direct: Mark Wong is a physiotherapist with a deep passion for everything related to posture. It's a website with great information on different problematic postures and how to correct them, such as neck forward posture, rounded shoulders, excessive lordosis, etc.
- Dynamic and Passive Stretches
- Ankle Pain or Instability:
- Learn about the ankle!
- Exercises:
- Bob and Brad offer stretches and dynamic exercises to improve ankle mobility and minimize pain
- Conditioning Program for Foot and Ankle (PDF)
- Yamuna system: If you have recurrent ankle problems consider purchasing the Yamuna system
- Power Step: Orthotics to consider but only if you do exercises, do not only rely solely on orthotics!
- Lower Back Pain
- Exercises
- Athleax-X offers a way to test for glute medius weakness as a source for the lower back pain and then a way to relieve glute medial tightness followed by glute strengthening exercises
- Athlean-X offers an exercise that can be done at home or the gym (reverse hyperextensions) to strengthen the muscles of the lower back to improve chronic lower back pain
- Bob and Brad demonstrate stretches and strengthening exercises to improve lower back pain with minimal equipment
- Jeremy Either offers a series of lower body stretches to relieve lower back pain and release tight hip muscles
- Back stabilization and core strengthening booklet
- Conditioning Program for Spine (PDF)
- Exercises
- Elbow Pain form (Lateral Tennis Elbow or (Medial) Golfers Elbow)
- Learn about the elbow
- Conditioning program for elbow (PDF)
- Exercises
- Bob and Brad offer a quick relief massage technique for medial elbow pain (Golfer’s Elbow)
- Bob and Brad offer easy at-home stretches and exercises for lateral elbow pain (Tennis Elbow)
- Jeremy Either offers forearm strengthening and scapular stabilization exercises which are sources of weakness that can lead to elbow pain
- Carpal Tunnel Syndrome
- Learn about the elbow
- Hemorrhoids:
- Exercises
- Bob and Brad discuss Kegel exercises for hemorrhoids
- Exercises
- Hip pain
- Conditioning Program for the Hip (PDF)
- Exercises for trochanteric bursitis (Hip Bursitis): Greater Trochanteric Bursitis, aka Hip Bursitis - Ask Doctor Jo
- Hip Mobility Exercise
- Knee Pain
- Learn about the knee
- Pain on the outside of your knee (IT Band Pain Syndrome) Exercises:
- Athlean-X demonstrates exercises focused on the two muscles involved with the IT band: tensor fascia latae and gluteus medius
- Jeremy Either offers exercises to strengthen the gluteus medius that can be a source of knee pain when weak
- Pain on the front of the knee (Patellofemoral Pain) Exercises:
- Bob and Brad demonstrate exercises that can be done at home to minimize chronic anterior knee pain
- Knee osteoarthritis:
- Bob and Brad demonstrate exercises to alleviate knee arthritis pain
- Conditioning Program for Knee (PDF)
- Neck Pain
- Learn about neck flexors
- Exercises:
- Strengthen your deep neck flexors with these progressively difficult exercises
- Myofascial release of the suboccipital muscles to reduce neck tightness
- Bob and Brad demonstrate exercises to reduce neck pain as well as proper sitting and sleeping posture
- Plantar Fasciitis
- Athlean-X demonstrates exercises to treat heel pain from plantar fasciitis
- Foot wakers: very valuable to strengthen foot muscles, relieve tightness and for treatment and prevention of plantar fasciitis
- Power Step: Orthotics to consider but only if you do exercises, do not only rely solely on orthotics!
- Pelvic Pain
- Pelvic Sense: Dramatically Heal Chronic Pelvic Pain in Three Months
- Sacroiliac Joint Pain
- Learn about Sacroiliac Joint Pain!
- Exercises
- Bob and Brad demonstrate stretches to alleviate sacroiliac joint pain
- Shoulder Pain
- Learn about the shoulder!
- Exercises
- Bob and Brad offer some tests to determine the source of your shoulder pain and then offer some stretching/hanging exercises that can be done at home to improve mobility and range of motion with reduced pain
- Bob and Brad offer simple shoulder exercises to reduce pain from shoulder impingement/arthritis that can be done at home
- Athlean-X explains shoulder impingement and rotator cuff exercises with exercise bands
- Jeremy Either offers a complete rotator cuff strengthening routine that can be done in the gym to prevent or treat chronic shoulder pain
- (1068) How To Unf*ck Your Shoulders In 10 Minutes (FOR GOOD!) - YouTube
- Athlean-X offers an easy at-home exercise to improve shoulder range of motion and stability
- Jeremy Either offers a complete serratus anterior muscle strengthening routine to improve shoulder and scapular instability
- Conditioning Program for the Shoulder
- Wrist Pain or Stiffness
- Exercises
- Bob and Brad offer decompression and stretching techniques to relieve wrist pain and improve mobility
- Exercises
- Overall Mobility
- Instagram Resources
- Mvmt.101: Michelle Edmison is a Canadian Physiotherapist that demonstrates movements that improve mobility and joint range of motion with a focus on dynamic stretching and strengthening
- Rayy_fit: Ray Sofer is a certified Personal Trainer with a focus on corrective exercise and fitness nutrition that offers a multitude of resources of proper stretching and warmup before exercise, proper strengthening exercises to reduce joint pain and general nutrition advice that is catered towards more active individuals
- MoveU: Provides videos with great design so you can understand how your muscles work and how to work your muscles so you can move better
