5 Miracle Exercises to improve Mobility and lower Injuries

 

Do These 7 Exercises to Increase Your Mobility & Flexibility

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Do These 5 Exercises EVERY Morning Mobility Stretching Routine

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Daily Mobility Routine l Increase Flexibility l Injury Prevention

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5 Best Heel Pain & Heel Spur Treatments Ask Doctor Jo

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7 HIP Daily Exercises To Reduce Pain And Improve Movement |Hip Mobility Formula

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7 Best Hip Mobility Exercises to Decrease Hip Pain & Improve Flexibility

Video taken from the channel: Bob & Brad


The standing egg beater is a hip drill aimed at increasing the activity and function of your hip capsule, says Plascencia. The move: Start by standing on one leg and raising the opposite leg off the ground so the thigh is parallel to the floor, and the knee is bent at 90 degrees. Kick out your raised leg until it’s locked out in front of you.

5 exercises to improve hand mobility If you find daily tasks difficult to do because you suffer from stiffness, swelling, or pain in your hands, the right exercises can help get you back in motion. Therapists usually suggest specific hand exercises depending on the condition. The great news is that the opposite is also true.

Just 10-15 minutes a day spent on specific stretches, release exercises and stability drills can do wonders for your mobility and overall surf game – now and long into the future. Fewer injuries, more time in the water, faster skill development and a lengthier surf career – all sounds good. 5 exercises to improve hand mobility – Harvard Health. If you find daily tasks difficult to do because you suffer from stiffness, swelling, or pain in your hands, the right exercises can help get you back in motion.. Therapists usually suggest specific exercises depending on.

5. Lateral step-up. This exercise works your glutes, quads, and hamstrings while stabilizing and strengthening your core. Up the intensity by increasing the weight. Mobility designates exercises that will increase your range-of-motion and your stabilization, or control of the muscles that surround each joint, Wickham explains. Mobility isn’t the same as. Maggi injured herself performing overhead presses.

Mobility work will help with her recovery and help prevent future injuries. 4 Shoulder Mobility Exercises For Strength & Injury Prevention 1. Shoulder Dislocates. If you could only perform one mobility exercise, this would be the one to choose. It’s absolutely incredible. This exercise may be challenging, but it should not cause pain in your hip or knee.

If it does, see your physical therapist or doctor. (source) Do these neck stretches and exercises a few times per week, and you should start noticing more mobility and relief from your neck pain. Both of these exercises are great because they work on mobility and proprioception of the ankle in multiple planes. Note: The data demonstrates that wobble board training can improve discrimination of discrete ankle movements, especially with the ankle moving into inversion which is key to prevent another ankle injury from occurring.

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List of related literature:

An overview of strength training injuries: Acute and chronic.

“Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance” by Anthony Turner
from Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance
by Anthony Turner
Taylor & Francis, 2018

Physical Activity and fall Prevention Regular weightbearing and muscle-strengthening exercise will reduce the risk of falls and fractures as well as increase bone density.16 Weight-bearing exercise includes walking, jogging, tai-chi, stair climbing, dancing, and tennis.

“Nutrition Therapy and Pathophysiology” by Marcia Nelms, Kathryn P. Sucher
from Nutrition Therapy and Pathophysiology
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Cengage Learning, 2015

These exercises focus on fostering good balance and strength, weight-shifting, and on isolated parts of the gait cycle.

“Braddom's Physical Medicine and Rehabilitation E-Book” by David X. Cifu
from Braddom’s Physical Medicine and Rehabilitation E-Book
by David X. Cifu
Elsevier Health Sciences, 2015

✓ Exercises that promote muscle strength and mobility, measures for preventing contractures and skin breakdown, transfer techniques and proper body mechanics, and use of assistive devices.

“All-in-One Nursing Care Planning Resource: Medical-Surgical, Pediatric, Maternity, and Psychiatric-Mental Health” by Pamela L. Swearingen
from All-in-One Nursing Care Planning Resource: Medical-Surgical, Pediatric, Maternity, and Psychiatric-Mental Health
by Pamela L. Swearingen
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Specific types of exercises exist to improve neuromuscular control following injury and can be manipulated through alterations in surface stability, vision, and speed.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Many sources recognize that achieving a certain level of flexibility before initiating strength exercises can not only reduce the chance of injury but also improve performance.

“Modalities for Massage and Bodywork E-Book” by Elaine Stillerman
from Modalities for Massage and Bodywork E-Book
by Elaine Stillerman
Elsevier Health Sciences, 2014

However, many companies that have implemented exercise programs report that warmup exercises have helped them reduce back injuries and other cumulative trauma disorders.

“Handbook of OSHA Construction Safety and Health” by Charles D. Reese, James Vernon Eidson
from Handbook of OSHA Construction Safety and Health
by Charles D. Reese, James Vernon Eidson
CRC Press, 2006

Furthermore, such exercises can be effectively and safely loaded to benefit athletes by preventing injury and strengthening tissue that takes the pounding of sport training and practice (e.g., distance runners and gymnasts).

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Regular physical activity tones, firms, and strengthens muscles, helping to improve balance, restore confidence, reduce the risk of falling, and lessen the risk of injury should a fall occur (see Photo 16-1).

“Understanding Normal and Clinical Nutrition” by Sharon Rady Rolfes, Kathryn Pinna, Eleanor Noss Whitney
from Understanding Normal and Clinical Nutrition
by Sharon Rady Rolfes, Kathryn Pinna, Eleanor Noss Whitney
Cengage Learning, 2016

Reduce the magnitude of spinal forces by avoiding higher risk activities that increase spinal and lower-limb joint compression, which includes heavy-resistance weightlifting and rebound box-jumping activities.

“Sports and Exercise Nutrition” by William D. McArdle
from Sports and Exercise Nutrition
by William D. McArdle
Wolters Kluwer Health, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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44 comments

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  • I think your video is better than a lot of them I’ve seen on this subject because it’s addressing generic heal pain, going over some of the possibilities it could be but NOT making definite diagnosis of what it is.

  • Amazing! Found this after a lotta search in the YouTube. And this is exactly what I needed. Helped me a lot with my posture and day to day aches as you mentioned. God bless you.

  • Hi Cori, many thanks for these exercises and for bringing me back to my childhood. When I was a kid I always walked on my heels. I forgot how much fun it was. Have a great day stay safe����

  • Thanks Bob and Brad for your videos. I’ve had TRHR in 2017 and recently my left hip has become tight. Needless to say this is a great help.

  • Hello Bob and Brad! I’ve a disc herniation with sciatica (after jumping with a girl on my shoulders on the rock concert, as I think). Went to 5 different doctors (in Russia) but non of them could give me the right excersizes. I’ve seen all of your videos about this problem and doing all the excersizes you said but it getting worst every day… Could you please watch my MRI and tell me what to do right. I will thank you!

  • Am I the only one picturing some serious missionary action during those hip flexors…���� Lol Jokes aside great video�� I’m definitely including this in my next yoga sesh

  • Hey guys are awesome.. I was really excited about this but as you were talking about amd then showing the stretches i got sad because i wish i could:’/ im 29 and Disabled and am in Constant Chronic Insane pain. �� maybe you can cotact me about my Insane pain amd hopeful some sort of relief…

  • Hi yes I have a job where I’m on my feet walking all day & my right foot / heal has been bothering me for a month now & with everything closed can’t really get it checked out I been doing the water bottle roll & massaging my foot but still pretty painful does ur heal Insert really help if yes how do I buy one

  • Could you guys make a “prehab” routine for athletes to follow? Preferably a quick 5-10 min routine that could be done close to daily to prevent injuries.

  • You guys are fun to watch.been stuck home for a week so far from neck pain that has made my blood pressure high. So watching fun videos how to elevate pain helps my sanity.lol...thanks��

  • You seriously need to make your videos shorter, get to the point n stop rambling because you’re loosing viewers.. P. S I actually like you guys I just think u need to know that most people wont sit for more than 5 minutes. I skip through your videos to make them faster.

  • Oh I like you. Thank you so very much. I dislike the term ”activate” when hearing any discriptive term referring to exercise. However, in any event, in over fifty years of regular training and teaching I have only practiced half of these calisthenics. And can’t recall anyone explaining them so well. They are going into our regular routine. Thank you once more. Have a great day.

  • these will help me i have pelvis problems lumber problems xrays and mri over last few days iam only 40 and all this news has put me into a depression

  • Are all of these stretches safe if you have hip tendonitis? And possibly a hip bursitis?
    Thank you for all of the helpful videos! Love you guys.

  • Can these be done post bilateral THR (posterior approach)?
    By someone scheduled for bilateral TKR in 2018?
    I am an official groupie! I love you guys so much. I wasn’t prescribed PT after my THRs this year. You two and your videos were the foundation for the routine I created for myself.
    Thank you so much!!!

  • Hi Dr. I’ve some serious hip injury can you help me I’m not able to move my hip and I’m facing this from last 5 years please help me

  • I’ve been suffering for over a year with sciatica. Physios can’t agree on if it’s disc or piriforma related. Been doing these hip and sciatica stretches for just 2 weeks and it’s so much much better. Thank you

  • After my horrific bicycle accident, now X2 yrs, these flexibility exercises worked wonders for my entire body, especially my back. I owe you big time Sir. Thank You.

  • For the banded hip stretches, what can band be attached to when doing this at home? Not everyone has a vertical freestanding bar readily available.

  • I have pain in the hip capsule and the SI joint when I perform the butterfly move and also in the frog pose. Could that be pelvic instability?

  • Hello doctor my age is 27 I had 2 LSCs. im suffering back pain and heel pain much.i can’t do normal work.after my cooking the pain will increase. Give me some solution doctor.my wait also gained. I hope that you can give proper guidance to my problem ��

  • This video is incredible! Thank you so much. Really helped my hip. It felt so tight and inflamed, also causing lower back pain. These stretches really helped. Going to do them every day and hope the chronic hip tightness and pain will be banished. Fantastic instruction and demonstration.

  • Wow. This video came up just the right time. I’m currently suffering from a right hip tightness and it’s hurting my lower back. After doing these stretches, I’m feeling much better.

  • Dr i have spondyloesthiasis
    Can u plz share specific exercise for this problem some dr says u canot use random back excercise in this back pain

  • Great video and thank you for sharing the knowledge
    in order to gain maximum benefit how many times per week would you say to do this regularly?

  • This is for me! The most problematic parts of my body are hips and low back, with pain in my left thigh till my knee. I was supposed to have flat feet but it seems it was related to the rotation and tension on my hips, as my therapist found. Actually I’ve been doing a variation of the first exercise, and it relieves me a lot, but this video is the most complete set of exercises on hips I’ve ever been taught. Thank you!

  • Wow, those are gorgeous calves. If you want more followers I suggest doing lots of videos on calves exercises because that is the number one area guys have a hard time building.

  • it’s important for everyone… wether you are a guy who goes to the gym once a week or a guy who…. how about if you are a woman? everyone, so not just men I hope haha Just something to look out for I find a lot of you tubers who are into fitness cater for one gender. You get more followers if you make vids for both. just a tip

  • I have been dealing with heel pain for close to a year and just watched your video yesterday (6/20/20). I started with the runners stretch in the morning and couldn’t believe that I could barely separate my legs no more than a baby step apart. Anyways, I stretched for 30 seconds on each leg and for 3 reps. The pain in my calf was almost unbearable but stayed with it until done. I didn’t really have any calf pain prior to stretching, I was only concerned with my heel.

  • Thank you for a very helpful video. I have a question why do I have the pain around my heel? Is there something different that I should do?

  • I liked the video and presentation.
    Quesi hv heel spur in both my heels. Starts paining even with small activity.
    I also been feeling the pain at the back of the heel areaarea not touching the groundback of the feel.if massage feels very good and painful. I have this when i was a kid, still feel pain these days,why so?
    And
    The leg bone, front side,lower half if the leg bone just above the foot,feel pain if lets say i press with thumb or my kids stand on it,or sit on my legs while sitting cross legs position,
    Whats tge reason and any cure?
    Thanks

  • Hi, I have heel pain and cannot understand how massaging the heel makes it better, surely if inflamed as it is, wouldn’t that make it worse inside? My name is Kathy and just need help, had this 5mths now. Thankyou

  • Hey Obi! First of all, great vid. Question; do you really do all of this before EVERY workout? Would you say that doing this once a week could be fine?

  • Thank you so much the information Dr Jo. I tried the stretch and it brought relief. Of course my little baby only allowed few minutes but will sure try all these. Would these work on chronic pain, mine has been ongoing for 8 years now. Had CS injections without any relief. Thank you!

  • I subscribed because I’ve been dealing with some pain in my right heel for about a week. I have plantar fasciitis in my left foot and bought Kuru shoes specially for that. Now my right heel is extremely painful. Just randomly started. I’m not sure if it is an extension of my injury from when I was a child that still gives me pain.

  • Hey Doc. Great Video. I am suffering with SEVERE Heel Pain. I am 45. I’m pretty sure it’s planters Facaitis. I’ve had it for a few years off and on. Usually it hits when I get out of bed and then goes away later in the day. About month or two ago it started to hurt all day with throbbing stabbing pains in my Left heel no matter if I’m walking or laying in bed or on the couch. My right one does not bother me. With all the Covid19 going on, I’m having a hard time to get referral to see a doctor. I just bought some new Danner work boots and Dr sholls planters faciatis Ortho in soles. My question to you is, if I do these exercises along with my new boots and in soles, how long do you think it should take to go away??? It hurts So bad right now. I thought i was going to be sick the other day from the pain. Thanks for your time. Greg George.

  • Navigation You should defently watch the whole Video tough to get your Snowmobilia (Synovia) flowing in those Joints!

    0:10 Welcome
    0:20 Introduction
    1:45 Biomechanic / Anatomy of the Hip and Range of Motion
    3:22 Extension lying (passiv Extension of the Hip)
    3:50 Alternativ Hip Ext.
    4:20 Alternation with Flex in the Other Hip standing / kneeling
    4:50 Rotation Hip (and Lumbarspine) Shoulders down, Great for the Morning:)
    6:12 Single Leg Flexstretch (other leg can be extended as well, Straps are great for Comfort like you see at 6:55)
    7:15 Knee to the Opposite Shoulder
    8:02 Alternative Outer Roation Stretch
    8:40 Supine Position Outer Rotation Stretch
    9:12 Advanced Iliotibialis-Band-Stretch
    10:04 Assessment OR, can be used to stretch s well:)
    10:56 Frogstyle stretch (both legs)
    11:27 Hip Adductor Stretch

  • Wow, THANK YOU SO MUCH!!!! I I just found your channel and followed 2 other if your videos plus this one and my back feels already better. Thank you for sharing your knowledge.

  • I jumped in my swimming pool in the area that is not deep, and I hit my left heel. I have this pain for almost 5 months.

    I took X-Rays and it said everything is ok, and my doc made me buy a night splint.

    I still have that pain. I will try one of these methods.

    Thanks.

  • Please recommend a item for my knees. My knees don’t normally hurt until I’m doing exercise or stretch on them. My yoga matt is not enuff cushion even when I fold. I started ur stretches 2 days ago, I’m sore but I feel good. I hav trubl wt knees tho& those lunges r great for I cannot hold for long

  • Hello I have a child 10 years old has a contact pain can I know what is the reason his pediatrician took a radiograph and said no problem has found

  • Hi Bob and Brad, So in that figure 4 movement, i have a lot less movement crossing one leg over the other,(ankle on knee) similar to Brads discovery. My question is, When doing stretches to get more movement, what are you actually stretching? muscles or ligaments or can arthritis lessen movement? I have no pain in my hip at all and all other hip movements are very good and in my late 50’s. Thanks guys, you do a great public service. Jimmy

  • I use the heel seats from Heel That Pain, and they are really good. I felt I still needed arch support, so I tried the “full seats” from the same company, and they are the greatest! Better than the custom orthotics I got from my podiatrist! I highly recommend both heel seats and full seats from Heel That Pain!

  • Wow I had to subscribe love all of your stretches and I’m going to try for a month the only one I will have a problem with is touching my hands with my feet over my head ������. But hey if I stick to it who knows what is possible in a month