Why You Need To Stop Treating Yoga like a Recovery Workout

 

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“The reason why yoga has the reputation of being a rest day activity for those who perform other types of exercise is because yoga is thought to be particularly low impact,” explains Ali Owens, a yoga instructor for Yoga Wake Up. “It has the reputation of being for ‘flexible’ bodies and being all. Repetitive activity can cause muscles to shorten; sitting, for example, tightens the muscles on the fronts of your hips, while pushups do the same to those of the chest. Reduced joint mobility compromises alignment and joint mechanics, leading to decreased strength and performance and increased risk of injury. (There aren’t any specific anti-recovery poses that everyone should avoid as it’s individual. If your quads are very tight, even crescent lunge could be uncomfortable and therefore too much for recovery.) “Participants using yoga as a rest day need to ignore the cues to ‘go deeper’ or ‘find your edge,’” she says.

Bottom line: First, consider your experience with yoga. If you’re new to the practice, adding it to your. Boosting a self-control makes user more likely avoid drugs and other illicit substances.

Various Yoga poses and associated breathing exercises have an influential role in alleviating the symptoms of stress and mental disorders. Yoga can also raise levels of GABA – which is shown to reduce stress and anxiety. Whatever the reason, you’re sore and run down, and though you know it’s not a day for the gym, you want to do something to soothe your tight, exhausted muscles. Enter: Yoga for athletic recovery.

You may experience yoga as part of a larger exercise or wellness component to your treatment. You may be fortunate enough to be offered individualized sessions. As previously mentioned, a brand of yoga is linked with 12-step recovery (Y12SR), so that may be your introduction to yoga.

You have the right to ask about the credentials of your. “Yoga is filled with eccentric contractions that cause microscopic injuries to the muscle and fascial tissues,” says Erica Yeary, MPH, RYT, an exercise physiologist and a Yoga Medicine registered therapeutic specialist based in Indianapolis, Indiana. Yes, yoga. Each of the following poses are helpful in warding off the flu and colds, as well as managing the symptoms should you fall prey. They only take a few minutes, so try to do them right before bed three times a week, or every day should you feel something coming on.

When you rush out of the gym after a workout, you miss out on a really important part of the fitness process: recovery. “Working out involves breaking muscle down, with the intention to build it back up,” explains certified strength and conditioning specialist Austin Martinez, director of education for assisted-stretching franchise StretchLab. “If you don’t facilitate muscle recovery with. Studies show that the best time for athletes to do static stretching of the lower body is after the completion of training sessions. Recent research explains that static stretches before sports endeavors weaken the very muscles needed to power workouts.

Basketball, soccer, surfing, running, cycling, tennis and football for instance, all require strong fast leg work to generate the forces.

List of related literature:

from the Recovery 2.0 perspective, yoga and meditation are required elements of recovery.

“RECOVERY 2.0” by Tommy Rosen
from RECOVERY 2.0
by Tommy Rosen
Hay House, 2014

Dr. Carmichael: Yoga can have a positive role in recovery.

“Healing the Broken Brain: Leading Experts Answer 100 Questions About Stroke Recovery” by Mike Dow, Dr., David Dow, Megan Sutton, CCC-SLP
from Healing the Broken Brain: Leading Experts Answer 100 Questions About Stroke Recovery
by Mike Dow, Dr., David Dow, Megan Sutton, CCC-SLP
Hay House, 2017

The minute you try to prove something to yourself or others, the yoga is gone and the chance for injury is real.

“The Women's Health Big Book of Yoga: The Essential Guide to Complete Mind/Body Fitness” by Kathryn Budig
from The Women’s Health Big Book of Yoga: The Essential Guide to Complete Mind/Body Fitness
by Kathryn Budig
Rodale Books, 2012

Say you strain a muscle while doing yoga for the first time in a long time—now your body has to dedicate part of its immune system’s precious reserves to repairing and healing the injury so inflammation reduces, even if it’s mild.

“Medical Medium Cleanse to Heal: Healing Plans for Sufferers of Anxiety, Depression, Acne, Eczema, Lyme, Gut Problems, Brain Fog, Weight Issues, Migraines, Bloating, Vertigo, Psoriasis, Cys” by Anthony William
from Medical Medium Cleanse to Heal: Healing Plans for Sufferers of Anxiety, Depression, Acne, Eczema, Lyme, Gut Problems, Brain Fog, Weight Issues, Migraines, Bloating, Vertigo, Psoriasis, Cys
by Anthony William
Hay House, 2020

Yoga Nidra works by consciously taking your attention to different parts of the body, which activates the nerves in those areas, this is why it’s so good to do after a SHE Flow movement practice because it helps to integrate the impact of the movement into your system.

“Love Your Lady Landscape: Trust Your Gut, Care for 'Down There' and Reclaim Your Fierce and Feminine SHE-Power” by Lisa Lister
from Love Your Lady Landscape: Trust Your Gut, Care for ‘Down There’ and Reclaim Your Fierce and Feminine SHE-Power
by Lisa Lister
Hay House, 2016

I wasn’t unfamiliar with yoga, but this spontaneity was taking it a giant step further into a new realm of healing and integration.

“The Energy Codes: The 7-Step System to Awaken Your Spirit, Heal Your Body, and Live Your Best Life” by Sue Morter, Jill Bolte Taylor
from The Energy Codes: The 7-Step System to Awaken Your Spirit, Heal Your Body, and Live Your Best Life
by Sue Morter, Jill Bolte Taylor
Atria Books, 2020

Yoga movement is healing because it reunites mind and body.

“Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain” by Timothy McCall, Kelly McGonigal
from Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain
by Timothy McCall, Kelly McGonigal
New Harbinger Publications, 2009

Yoga Nidra gives us the ability to withdraw from the habits and cravings that don’t serve us.

“Yoga Nidra: The Art of Transformational Sleep” by Kamini Desai
from Yoga Nidra: The Art of Transformational Sleep
by Kamini Desai
Lotus Press, 2017

Yoga is about healing, not curing.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

Further, yoga helps re-establish body balance after toxins and negative emotions are released.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

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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161 comments

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  • I’m not fat, but I always come to this video when my path is too hard, and I’m too tired to listen words for give up, too remenber me that despite falling 1000 times, one day I will end this path with my dream acomplished.

  • Bro plz let me know i have gotten slipped dis two weeks ago…first few days it was too much pain but now a bit ok…just tell me is it possible to cure without surgery? Thanks a lot

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  • Depends on which direction your disc is bulging, anterior or posterior. This video is important for a posterior bulge.

    An inversion table is my go to for treatment. ( you could also try hanging from pull up bar, but this is hard for those that have weak grip strength) an inversion table offers more subtle decompression.

  • Because of front foot injury before 3 months I walked putting maximum pressure on my heel.After recovery of injury now I developed bad habit of putting pressure backward.I can walk upward comfortably on stairs but on flat surface there is painful pressure on my calf muscles & heel.So I can’t move forward easily on flat surface.What can I do now?Is there any exercise for this? Please help me..!!

  • hi i have a question on how many exercises should one with MS perform daily to stay fit or active. In the past i did a lot a lot of stretching and felt brilliant after it but then my motivation got lost and it seems that i cannot find new ways to stay active. Im also disturbed by every little noise. Should i perform every day the same exercises or should i switch them (legs one day, hands the other and so on)? thanks in advance:D:D:D

  • Here because I have quit smoking before, to enlist. And want to re-enlist. I have to quit. Vaping helped for a few months, but I don’t want to depend on anything again. I’m also a truck driver, so exercise is minimal out here.

  • Funny you say to avoid all these exercises as since I’ve joined the gym and actually am doing these exercise my back pain has gone ��

  • I had very sore legs and it was hard for me to move around. Then, I came across your video and it helps me a lot! I feel amazing now!

  • I have foot drop since 15 months ago
    Made a faradic since April 2017 until april 2018 and there is no positive result until now..
    We had spotted that the common pronoir nerve is injered
    Plz ı want the way to finish this ��

  • Avoid to bending forward/rounding spine? So sorry but it’s totally wrong. I suggest you to read what Dr. O’Sullivan or Dr.Sarno explain about Herniated Discs. Sometimes pathology is in the head, not in the spine

  • Cheers for this, been searching for “how long does it take to withdraw from nicotine?” for a while now, and I think this has helped. Have you ever come across Paybigailon Unimaginable Prestige (just google it )? It is a great exclusive product for discovering how to discovering how to quit smoking minus the hard work. Ive heard some interesting things about it and my partner got great success with it.

  • I used to watch this video, tears streaming down my face, praying for something similar to happen for me, as after a spinal injury, I could barely walk and the weight had piled on. My prayers were answered and I met a trainer who was able to help me. I’m now able to walk easily, have done headstands and forward rolls, have taken up aikido, karate, sailing and returned to my medieval combat fighting. This video was such an inspiration for me. This, and my story show that nothing is impossible, if you believe.

  • 1. Remove all tightness from your muscles. 2. Start to CAREFULLY work those weak muscles groups to make them stronger. I healed my herniated disc with a long rest first, I stop sitting too much and then I start to open all my tight muscles, starting first from my front thighs with a foam roller, then a lot of stretching very carefully, too much stretching makes the disc bulb more. My back took 4 years to heal. Doctors won’t help you, they just lie and wants your money. About physiotherapist and osteopathic etc.. Yes, they will help you a little, but may not tell you what causes it and what to do with it, or they give wrong exercise programs. https://www.youtube.com/watch?v=tAeAmfD1v78

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  • I imagine the dislikes on this video are do to people like myself who have foot drop due to stroke which is much more common. Then MS, no offense to people with Ms but foot drop is very common among stroke victims. Stroke is much more common then MS. If you are experiencing Paralysis on one side of your body you may not be able to lift or rotate the foot like they said. I’m 3 years in my stroke recovery. Yet I cannot do the first exercises in this video. However I have found a way to lift my foot. By putting my leg with the foot drop over my good leg then holding it down and acting like I’m going to lift the leg will cause your foot to lift. These videos really need to find out who is the most affected by these issues and what they can and cannot do. Before they make these videos. Since the number one disabled or in the world is stroke. You would think they would keep that in mind more often.

  • is it ok to do push ups and gore & abs strengthening in plank stance? when i do these i do not feel any kind of pain in my herniated disc.

  • Wow! That’s truly inspiring, and amazing. When it comes to what you can accomplish, I find the medical professionals draw the line WAY before it should be drawn. I was able to recover from a debilitating battle with schizophrenia to where I don’t need medication today. I’m 100% cured. For 6 or 7 years they kept that door of possibility closed on me, but I knew there was a way through and I found it. The struggles, the determination, the falling and getting back up, all of which Arthur experienced physically, is what I had to endure mentally. Never give up! Never surrender. Keep your eyes forward and keep walking no matter how hard it gets, or how impossible the journey may seem. With the right attitude, and faith in what is possible, your desire will find you on your journey in search of it.

    Awesome video! This makes my day

  • This is Perfect for a rest day when you are sore and exhausted from a long week of exercise. This is also very therapeutic as well. My rest day is on a sunday, so its a great way to start your week.

  • All of these exercises made my bulging disc heal. I do the hamstirng stretch every morning, they have helped me a lot. Sit ups are also another must for me. And I do yoga which envolves more of these stretches. I highly disagree with your video

  • Oksy,so there’s chronic pain above my right upper glute area that extends to my thigh. It’s kind of like aching. My right knee also seems to not be able to hold when I walk. It constantly bends forward and my walk is kind of awkward. I feel like my right leg is just beans right now. I recently started working out…squats and leg stuff and I am hoping they could help fix this… bad idea?

  • Namaste ♥️ i have been doing this every night to calm me down since beginning social distancing. It gives my days closure in the best way��

  • I notice a lot of people keep on talking about Custokebon Secrets (do a search on google). But I’m uncertain if it’s good. Have you ever tried this popular diet plan?

  • Is a herneated disc different from a slip disc? I was diagnosed with a slip disc and was recommended a few exercises by my doctor, one of which is the single leg raise.

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  • J’aimerais bien que vous me donner des conseils car j’ai des difficultés avec la marche et je suis en embonpoint
    Merci pour votre aide

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  • I am unable to lift my foot up because I have been dealing with foot drop for almost a year now my right foot just wants to lay to the right.I’m trying to do whatever I can to get better. Do you have any tips for me?

  • The content is great but the speech pattern is driving me nuts. I can’t get past 2mins worth of watching before I have to pause. Idk if you’re doing it on purpose but it’s annoying af

  • I am having joints pain in both hands inside and outside and muscle weakness due to multiple sclerosis (MS). I am falling a lot, I have headaches and lightheadedness. I cannot keep myself balanced, and walk with a tremor like I cannot control my steps. I had taken avonex for two years. Presently I am taking Mayaka Herbal Clinic MS HERBAL FORMULA TREATMENT (ww w. mayakaherbalclinic. c om). I take it twice daily morning and evening. I have experience a continual diminution of symptoms. it’s a powerful herbal formula, 10 out of 10 from me!

  • I injured my knee 7 weeks ago and apparently injured my peroneal nerve as well. I wasn’t able to move my foot or toes up at all. Not even a tiny bit. As of week 5, I can move my toes slightly. Very slightly, but it’s something. However, is it normal to be able to move my toes before my ankle? I still have no movement in my ankle. �� Again, my foot drop is not due to MS. It is due to a knee injury. Doctor says I will heal 100%, but it’s unnerving to not be able to control a part of your body….

  • This program kind of works with one’s brain chemistry to change it like you’ve never smoked before, kills your urge to even want a cigarette coulc.it/quitsmoke. I have never had such feelings before.

  • Hello, this video is very helpful. I am suffering from Foot drop. It was a acute pain in the right hip region which was followed by acute foot drop. Doctor diagnosed it as “Acute Polyneuropathy”, I have done with my MRI that is completely normal and Nerve Conduction Test in which doctor told me to continue with physiotherapy and medicine for 3 week. I am unable to move my feet upward. Please suggest me something how I can be fit fast. If you need I can mail you my medical documents. Waiting for your response. Thanks

  • I’m doing this after three surgeries on the same breast finally got that sucka!! Now I’m in 4 weeks Radiation this is perfect for me during this time.

  • I got a herniated disc. I can’t barbell squat or deadlift but I have no problem doing dumbbell squats and hyperextentions.
    Just keep in mind to avoid exercises which bring your torso forward. Dumbbell squats allow you to stay upright to a certain degree. Alternatively you can do front squats but I wouldn’t recommend it.

  • Who else is here cuz he got used to salt nicotine n can clean hes lungs n get back to vaping so u get to taste that sweet buzz in ur head again

  • ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Avoid sitting, lying, standing, bending, lifting, breathing, moving, speaking, thinking…. you should be fine with my 3 secrets for only £75! Lol seriously??

  • Thanks! For helping all of us with the challenges we in the MS community deal with ever day. I have had MS for over 35 years and work every day to get better and stay out of a wheel chair and really appreciate your help and advice!

  • The heel lift exercise you are showing for foot drop works the gastrocnemius It will do NOTHING for foot drop. Foot drop is caused by weakness or damage of the anterior tibialis muscle which lifts / dorsiflexes the forefoot. A forefoot raising exercise, with the heel firmly planted on the ground, may improve foot drop. This is the exact opposite of the exercise you are promoting.

  • Ive been diagnosed with degenerative disc disease had three referral for surgery last year still no relief in sight iv got drop foot gait in both legs. Its gotten so bad I have a little movement in.my feet. I try to Exercise my feet seem like I do more damage to my body

  • the single leg lift is suggested by physiotherapist, get in sleep position and lift the single leg straight up. I also have diskbuldge

  • My problem���� ��
    1)Cervical vertebrae ;
    *Diffuse disk bulge at C3 C4 and C4 C5 level spinal canal narrowing and thecal sac indentation.[Disk desiccation seen]

    2) Lumbor spine ;
    Mild loss of lumbor lordosis.
    Mild diffuse disk bulge at L2 L3, L3 L4 & L4 L5 level.

  • This makes me cry every time I watch it. Haven’t run for three years, in physical therapy now and I look at these before and after photos for motivation. If he could do it, I can too! Thank you, Arthur. So grateful you showed the world that it is possible.

  • I’m going to try this. I have severe thorasic muscle spasms that feel as though there is trapped air behind my lungs. My pain was so severe this morning, I thought I needed to go to the hospital. I spend a lot amount of time at a computer with very bad posture, so hopefully this and correcting my posture will help.

  • I have transverse myelitis. After 16 months, I can finally walk but need a cane in case of losing balance. My left leg is smaller than my right leg. I can’t lift my left foot (only the fingers) so when I walk, the first that I can put down is the front one instead of the ankle and there’s still numbness on it. My left leg is also weaker and still stiff despite doing physical therapy 3x a week and doing some exercises at home when I don’t have schedule for therapy. Is this exercise effective in my case?

  • Hi im 12yrs old �� i cant believe this worked thankyou so much i was so irritated because of this but now its gone like magic, thank you so much for the help =)))

  • hi I’m 14 and have been experiencing upper-mid back pains that feel kind of like a pinched nerve for four days straight. It hurts to breathe, move, lie down. or pretty much do anything. Does anyone know how i can remedy this?

  • Sir I was diagnosed with posterior disc bulge, I recently joined a local gym,.. And I’m in my university football team,.. Can I rejoin and continue playing football once I get fully recovered

  • Hey there!! Thanks so much for practicing yoga with me!! If you enjoyed this class please hit that like button below the video. Also, subscribe to the channel if you aren’t already!! Let me know how you enjoyed this style of class with the music and voiceover as opposed to my “usual” style of video without music and speaking in real time. I may add these types of videos into the mix every once and a while, but I’d love to know your feedback!! Hope you have a great day!:):)

  • Dr sahab GOD bless you. Please tell me ice or heat for low back pain? I am MEER from pakistan and right now I am in pain of low back. I5 day ago I pull the heavy weight and I feel instant jark on my low back right sight muscle. I am using dicloran gel and some tablet
    But I feel not good.

  • Hi,can you help me please?my younger brother was 17 years old when he had a major motorcycle accident and now he is 25 years old and can’t walk probably but doctor said he won’t be able to get up of his bed as his right side’s brain was totally damaged and his left side was totally paralysis but he started to do exercise and can walk with someone help but he can’t walk probably and his arm not working at all.THIS VIDEO GIVES ME HOPE..��if you can help him let me know..I’ll be so greatfull��������

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  • im laying over a chair with no back on it. not to be gross but like im ready take it up the @$$ �� its the only relief i got. sitting is what hurt it. sitting mixed with lifting heavy boxes at work.

    i injured it after a weekend of sitting with bad posture then went back and lifted just a few things and boom like lightning.

    its the sitting though that makes it worse. if i even sit down normal for 5 minutes im fucked. crippling pain from even the slightest wrong bend.

    and the only solution i found was laying on my stomach

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  • i love videos that start at 3:25. my short smoker life can totally afford to waste 3min25sec of useless information that i already knew prior to picking the video. Thanks. Maybe next time preface the video with a 2hr history lesson about ancient cultures who smoked?

  • I just found your channel, and I really needed this. I just did a MADFIT workout yesterday on YouTube and I was sore before I even went to bed so I knew I would need something like this this morning so I could continue to function as a human. lol.

    I really like the music and voice over, I will definatly be checking out more of your channel.

    Also, I think you do an amazing job explaining each pose I think I only had to look at the screen 2-3 times to make sure I was in the correct position.

  • im 18 and had spine surgery when i was 14 so i have chronic upper back pain and this is definitely one of the best stretches i have tried!

  • Majority of smokers will click on this after they have quit to help with the lung cleansing, not to hear all the health problems they already know of and is the reason they quit! Hearing all that negative stuff makes an ex-smoker want to give up and start again! Everyone that quits smoking knows that stuff! Now the next step is cleaning the lungs……not taking 10 steps back and hearing everything they already heard for years before they quit!

  • Recently I was doing yoga everday and I went for a walk at the same time. My legs hurt so much. And I was standing o lot. Even now I am siting and watching this video because I don’t have energy. I wonder if this video can help with my paing? I will try this tomorrow. Thank you ��

  • Thanks for the tips, much appreciated! Really need this! BTW, where’s the link to that blue stretchy band you use?? Would like one and need it!!

  • Stop spreading misinformation and stop scaring people!

    There is enough pain and confusion as it is, even without you terrifying people out of their minds!

    “Leon found that most of the back pain advice found on the internet is generic and super hard to understand for the regular person”… The advice on this video certainly not a good example and doesn’t make things any better…

    Oh, the irony!

  • Pretty shitty it seems likes the docs just didn’t care enough or willing to put in the effort to help. Well done on ur amazing transformation.

  • My doctor suggested me single leg raise and hold for 10 seconds both one by one I am at home from 3 months my pain is still increasing what should I do?

  • Make sure your iron count is proper. Low iron causes breathing problems. Make sure your doctor is giving you proper iron tests. My dernatologist discovered low iron count and said my primary care ordered the wrong test.

  • WOW that is awesome I have had upper back pain for months ever since football, now I do this stretch every morning Along with my core workout and it works wonderfully, thanks doctor Jo

  • I live in Australia. I don’t hear anyone here ever say “What’s up”. It sounds so pathetic, like the talk of a simpleton or an imbecile.

  • leg press was the thing i did it got again i hate this back ache its been 8 years m just 25 and it sucks so always stretch out well before u do any exercise:)

  • OMG what the hell? Ive had this upper back pain thats been bothering me for days which got worse because of push ups and planks. It disappeared! ������ I still have feel pain but like a ghost feeling. Thank you so much for this!!!

  • I do not agree with this guy. I had a herniated disc (L5-S1), and it was lest than half as thick as it should be. After keeping myself a little active and taking care of my back position when reaching for something, I started doing deadlifts at the gym. The first time I was doing RDL (Romanian Dead Lifts), just to be nicer to the back. I could not do 10 repetitions with 20kg (just the bar), without feeling an uncomfortable pain. After just 4 months of doing both squats and DL, together with a lot of other exercises, I had no more back pain and was able to lift 70kg times 12 repetitions for 4 sets. It just has to be done with proper form. Best exercise I have ever done for my back

  • Omggg doctor ur simply genius I was suffering with this pain so long and now it’s gone I cant believe,so subscribed and Thanks a ton ��������

  • MRI L-S SPINE
    OBSERVATIONS:
    Left postero-lateral herniation of L4-5 iv disc is causing compression over emerging nerve root on iet
    side, and narrowing of the iv foramen on right side.
    Postero-central protrusion of L5-S1 iv disc is causing narrowing of the adjacent spinal canal. This iv
    disc is reduced in height hypointense on T2W images, indicating disc desiccation.
    Lumbar vertebrae are normal in height and reveal normal bone marrow signal intensity on pulse
    sequences.
    No marrow edema is seen on T2WFS images.
    There is no evidence of diskitis.
    Conus medullaris is normal in morphology and signal intensity on all pulse sequences. CS
    No pre or paravertebral soft tissue abnormality is seen.
    On T2WFS images prominent bilateral sacroiliitis is seen.
    IMPRESSION: MRI study reveals:
    -Left postero-lateral herniation of L4-5 iv disc, causing compression over emerging nerve root on left
    side, and narrowing of the iv foramen on right side.
    -Postero-central protrusion of L5-S1 iv disc is causing narrowing of the adjacent spinal canal
    Prominent bilateral sacroiliitis.
    Plz help me out..plz suggest exercises i m in very much pain

  • People who can able to do dorsiflexion and eversion that too against the resistance of thera band doesnt considered to b foot drop they are perfectly fine.so keep your techniques with u and try hard everyday this would b helpfull for you but not for the foot drop patients.

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  • For the last 5 days I can’t tolorate my pain of my hands legs n back side it’s to horrible..even I can’t feed my 3 month baby..I can’t put my hands up n bend my body n I can’t walk properly my body it’s like paralyze my shoulders it’s dam pain I went 3 time to doctor but it’s not working they said I have fever n all that’s the problem….plz tell me mam what to do my 3 month baby I have..plzz plzz reply

  • This flow of stretches is so good. We did it a day after a medium distance running, and it really worked on the sore muscles, especially the thighs, quads, hips, and core.

  • That was great! I had an extremely active daylots of hiking and climbing and this was the perfect way to ease my muscles into recovery before bedtime. Thank you!

  • I disagree with almost all of these. I am 23, I have 2 herniated discs and I do all of these exercises except bending forward. I was in terrible pain for 4 months and couldn’t even walk. I thought my active sport life was over but decided I can’t live like that. 3 months ago I started doing crunches and I strenghtened my abdominal muscles so I don’t have any pain whatsoever. Stay strong and don’t let a herniated disc ruin your life!

  • Awesome session. I choose it to try and feel better after a long weekend of very strenuous exercise and yard work and it helped dramatically. Thank you.

  • I have foot drop from a severely ruptured disc, surgery was 3 weeks ago. I’m hoping these exercises help. I can lift my toes fine, but have a really hard time getting my heel off the floor if I try to stand on my toes on my right leg. Walking is difficult, my doctor said it can take up to 5+ years and sometimes it never gets better.

  • Movement is the cause and solution to all back problems.
    Incorrect movement = Pain, dysfunction, herniated discs, and sciatica.
    Correct and efficient movement = little pain and excellent quality of life.
    Addressing the movement problems that led the disc to herniate in the first place is the only way to get lasting relief.
    This is the mission of Movement Project PT Avoid unnecessary surgeries at all costs.

  • Dude, I was just trying to watch a bedroom makeover. I didn’t need my tears to leak!

    But, this is inspiring. How’s he now? This video’s 8yo.

  • I had this when I was around 17. Worst pain I have ever felt and it lasted for a long time. Took doctors a while to figure out what was wrong too. Still to this day, I have moments of pain, although luckily nowhere near as bad as back then. These tips would definitely have been helpful back then….

  • I just discovered that I have foot drop after a week. I just suddenly couldn’t move my toes or my foot up I can bend them downwards but no way upwards. And I have slight numbness on the outter skin. I can still feel my foot. Is this really a nerve damge? As it just happened to me suddenly last week and I haven’t damaged my leg or so. And I can’t see a doctor because of the Corona Viruse quarantine. Any explanation guys?:(

  • This is some f*cking sorcery! Excuse my french.

    I’ve had neck and back pain on and off for year and never found an exercise that works so fast. I combined this with another exercise where you lean back in your chair with fingers laced behind your head.

  • I wanted to watch your video but I couldn’t hear your voice over your music and I don’t want to have to look at the screen every second to follow along.

  • I was hitting my thc cart before I went to sleep and when I woke up boom I could barely breathe it felt like I had asthma and then later on in that day my chest started hurting but I started coughing mucus and as soon as I started coughing mucus everything started to calm down but I think I got LIPOID PNEUMONIA cause it just happened and went away in a day

  • I’ve just found your videos Christina, and I really enjoyed this one. I feel very stretched now. Thank you for your clear instructions and then for your silence, allowing a peaceful practice. Will definitely do more of your online classes.

  • I just did an OTF HIIT workout yesterday and I’m dying. I searched recovery yoga and found this. Omg loooove it! I will be subscribing!

  • Thumbs down for this video are probably from the doctors

    The mind is very powerful we all fall down at some point in life. Depression can do this to many and it leads to giving up.

    Always remember the sun will shine and to write a new chapter in your life and forget about the past horrors that put you there

    Smile and do your best never give up!

  • I am in shock right now. I had my right shoulder hiked up all day because putting it down was unbearably painful. This three minute video relieved 80% of the pain I was experiencing!! Thank you doctor Jo!!!

  • I’ve had foot drop for 12 years. This first exercise around 2:15 onwards is IMPOSSIBLE to do. People with foot drop can’t dorsiflex (e.i. lifting ones toes). The 2nd exercise is doable.

  • Christina, thank you. I just stated doing yoga and the last 3 days have left my muscles a little sore. I contemplated skipping today. And then I spotted this video in my inbox, perfect timing. So I still got my yoga in for today. Thank you.

  • I am notsure what problem is going on with by back but recently I am hacking weird pain since I started skipping (before that I used to do some home exercises only). The pain areaa point which is just opposite of chest area not above is yet..

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  • The ankle aversion really hurts at the front where my ankle/shin meets my foot. Is this normal? It’s like the joint is locked, this is why I have trouble flexing my foot up.

  • As expert, I do believe Custokebon Secrets is actually great way to lost a ton of weight. Why don’t you give it a shot? maybe it’ll work for you too.

  • There was subluxation in my ankle and my foot was plastered upto my knee. Now after one month of removal of plaster and two months since i got this injury. I can’t lift my toe as much and i am unable to crouch down. When i crouch down, the ankle of my injured foot doesn’t touch the ground and hurts if i force it.
    My doctor says it’s Normal and it is due to immobilization for a long time due to plaster. I’m not sure if i can ever be Normal. Please help me. Is it normal? Will i get Normal with time or do i have to force my foot to lift. Please help

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  • I going to work condition �� and I make this exercises anda I talked about my condition and lady �� said is good �� for your lower back I have sciatic and herniation L4 5 with stenosis foraminal

  • I periodically return to view this when I feel overwhelmed. This is, for me, the most inspiring video on the internet. Time crunches and stress are my enemies and I have not achieved a tenth of what Arthur has, but it reminds me to begin again and not to give up trying.

    Is there an update on Arthur and how he’s doing today?

  • Quit smoking for like a month and a week..the chest pains are harable but can breathe easier taste and smell..I speed walk almost every day been at it close to 3 months just feel ill some times it’s probably becuase I use to smoke and was a heavy one

  • This was a fantastic deep stretch that helped ease sore muscles immensely, plus it is so relaxing to do. Can I ask you which music track did you use from 12:16 17:56? If there’s a link to it so I can listen to it before I sleep? It’s soo peaceful.

  • Just stop smoking for a few days and drink Lemonade (hot water with lemon juice on it) twice a day
    My friend and his therapist suggested me this
    But I just cant stop smoking
    Fuck
    But I’m unable to quit smoking

  • Thank you, I started an intense workout program yesterday and my muscles were so sore and stiff today. After this video I feel amazing. Thank you ��

  • I wasn’t feeling a good stretch until I tried to bring my upper arms up by my ear and then i suddenly felt the super-stetch. My upper back has been screaming for 6 months and nothing seems to help. That, however, felt great. Thanks!!!

  • Mind over matter,you can do anything you put your mind to. I’m glad to see this guy not only walking but running. The human body is complexed and smart.

  • my own experienceherniated disc L5-S1 decades ago.. surgery about 10 years after initial injury discectomy went well. i was also a personal trainer many eons ago. I’ve managed it well ever since and I do weights and cardio and crunches. with weights, i don’t go heavy if you want to work your muscles harder, take shorter rests with lighter weights plus you finish faster which is added bonus. crunches were a very important part of my rehab and i do it two to three times per weekand my back if sore, feels better while and after doing them but i learned from my physical therapist to do them on a large inflated gym ball you want to be balanced on it when you do them. legs almost bent at right angles and flex your hips upwards when doing them not just your upper body head and neck coming upbut boththis is key for strengthening your core which is also key for bad backs. before my herniated disc, i did heavy weights but never did any abs and i had a larger-than-normal arch/curve in my lower back which many people have which didn’t help. so, anything with your legs straight out usually feels bad floor stuff i mean. even when on a weight bench, bend your legs up or even crossing them on top of the bench is better than leaving them on the floor. same when bench is in incline positionget your feet up and elevated and resting on something (I use my weight rack) gyms often dont allow for this so better to make your own home gym. also, biking is not necessarily bad for your back. esp if done in moderation. I use a bike on a trainer for cardio and almost never get sore from that. you can raise the handlebars as that may help some ppl. i don’t rec running as the pounding on the spine is not worth it. same for basketball jumping. jumping in general or exercises jumping up and down off of stands etc are bad. go slow and steady too. and DO squats just don’t do them with weights. the best way is to straddle a door and hold onto the nobs (can pad them with sweat bands) and lean back and go all they way down and back up slowly do 10 sets of 10 or 5 sets of 20 or 2 sets of 50 if you can.. so around 100 total is good once a week but don’t rest long in between sets no more than 40 secs is good your thighs and butt will stay toned and relatively strong and it’s good cardio while doing them don’t rest long in between sets and leaning back will help the weight stay back over your butt vs the knees which can be a problem with regular weighted squats.. alternatively to a door you can hold onto a person’s arms outstretched if they can hold you as you go down and up. but again keep your body leaned back this is the single best thing you can do if you have a herniated disc for your thighs and glutes and hamstrings at the same time. I do full body by doing shoulders and triceps on one day and back and biceps on another and then on leg day do chest and forearms.. so 3 diff’t workouts. and i do my cardio on the two non-leg days. so 3x a week is sufficient for maintaining tone and helping avoid injuries at other activities. I do play tennis (singles) and rarely have issues serving you need to be careful esp if recent herniated disc wudn’t do them at all for a while. i haven’t done it yet, but i’ve also heard from mountain bikers that it actually helps their backs to ride just don’t sit on the saddle a lot, keep your back straight with hips bent when seated and ideally get dual suspensionand i’ve read aluminum is better than carbon for frames bc has more flex which is better for the back. no dead lifts of course, no leg press, if doing light or medium weight for shoulder press you must sit on a bench and lean into it. same for overhead tricep extensions.. if you have to, sit on the floor and lean into your weight bench with your back (can put dumbbells on other side against the bench so it won’t slide), no standing military press, and be careful with standing barbell curls can do them but don’t go heavy. and bands are okay as long as you’re careful in not arching too much.. hyper-arching is usu terrible for lower back herniated discs. also i totally disagree about his sleep rec of not sleeping in fetal position fetal pzn is excellent and the best for herniated discs..another good sleeping pzn if you don’t move around a lot while asleep is to put pillows under your legs elevate the legs and head this will flatten out your spine which takes pressure off the lower spine. that’s also why it’s key to get those feet off the ground and elevated in the air or on something higher vs the floor when doing bench press or incline press or incline dumbbell curls, and even seated dumbbell shoulder presses get them up some it will feel better. and you’ll be flattening your back vs arching. flexing your upper back forwards is also good try it and seesee if it feels good while doing it.. general rule of thumb of course is don’t do it if it hurts while doing it. other sports, of course swimming is good but watch out with even casual diving as you can arch as you enter the water unintentionally and that can aggravate your back. don’t sit too long in any chair as mentioned. take breaks if you sit for your work. and be extremely careful doing simple stupid little things around the house like sliding a bookcase, leaning over with straight legs and opening a tight window (very bad), twisting to pick up something not really light (i think he mentioned that one), pushing any heavy furniture even if you mean just to move it a few inches, and of course bend w the legs to pick up stuff vs the back with straight legs. stretching is key too. golf should be okay once you’ve rehabbed your back but listen to your body as you go to a range first before going back 100%. massage and spas are generally pretty good too. heat to loosen up tight muscles. cold to help them be less inflammed after activity although personally i use heat much more then cold. and also if you are going to have to lift something relatively heavy use a belt! if in doubt, wear it. but don’t wear a belt all the time as you won’t strengthen your lower back and torso in general as much. some ppl wear belts during sports and cycling can try it and see how it feels. i also learned regular meditation can help with severe pain if you get decent at meditating, your intensity of pain will go down (proven by research; it won’t eliminate pain necessarily but most ppl report reduced intensity); it helps you to kind of numb your body during it which feels good and relaxes your mind and body overall. I should do it more.

  • I have had a bilateral double mastectomy, sentinel lymph mapping, immediate reconstruction with tissue expander placement, followed four months later by swapping the expanders to permanent implants.
    I didn’t actually get into yoga until after my mastectomy. I’m glad I did it’s been a way to feel in control of my body and mind.
    If you don’t think you are ready for these excercises I would suggest talking to your provider about starting ROM therapy. The longer I was stagnant it seems the more I felt fascial pain and scar tissue accumulation. Motion is lotion.

    My shoulders do pull forward still.

  • I have big toe drop. I can slightly lift my foot and other toes but the muscle feels Locked. The shooting pain is unbearable at times. Ill try this. Why not?

  • I had a discectomy L4-L5 on May 29th, 2018. I did not have any paralysis prior to surgery. I woke up from surgery and immediately felt a difference. The next day a physical therapist attempted to have me walk up the stairs and it was extremely hard, I couldn’t feel much in my right foot. They released me from the hospital and I went home. I called my doctor because I was in excruciating pain and my right foot was VERY swollen, his office told me it was unrelated to surgery and sent me to my primary care doctor. I went to my primary care doctors office, this was the worse day of my life 4 days post op, and got a scan to check for blood clots. They told me it was ridiculous that I was at their office instead of my surgeons. 1 week post op my surgeon did an MRI, it showed that the disc reherniated which he told me happened on the OR table. He then sent me to get a nerve block the next day. During this time he told me that he nicked the spinal cord during surgery and had to do internal stitching. I was told that my foot drop would go away within a year. It’s been 2 years now and my foot is still paralyzed, my hip flexor also has paralysiswhen I asked him why my hip was the way it is he didn’t have an answer. The calf on my right leg seizes up frequently and locks my foot in an arched position with excruciating Charlie horse like pain. The same thing happens to my hipa spasm usually only when I lay down or sit. My last appointment he told me that my foot will always be paralyzed considering it hasn’t improved thus far. I’m 25 years old and so tired of having this injury, it’s so inconvenient and makes my life miserable. I can’t work out like a normal 25 year old, it’s an extra struggle to drag my foot around to walk. I’ve worn uncomfortable braces, I’ve gone to months and months of physical therapy. I’m just wondering if there is anything at all that might help the nerve recover or exercise/treatment that will stimulate it and bring function back to my leg.

  • Hello sir…
    I am handicapped boy my operation have done before 2 year in spinal cord but now I have to much tightness on my right leg & while walking I can’t able to walk with my heel sir & I can’t walk without stick so please mam make make 1 video for my solution sir plzzz.

  • Recently decided to start yoga training to help with poor flexibility during weight training and to recover from working out. I can barely get into the positions, but I’m determined to keep going. Thank you for these training series. I can feel a lot of relief just from this first 30 minutes.

  • This was a really great video! I love how soothing her voice is, and the movements are slightly challenging but easy to follow. I find it hard to relax, and get upset at myself when I find irrelevant thoughts in my head when trying to focus on breathing, but your commentary was reassuring. Thank you for this:)

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  • thaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaank you i swear the god i swear the god that i had back pain from boxing for almost 2 years i decided to do something about it and boom i did what you have shown and like magic my back pain gone thaaank you

  • Ma cousin have foot drop from past 30 yrs his lower legs have problem.one leg is thick nd another is thin.bcoz of accident he got injury in brain. How to remove foot drop nd his lower legs equal

  • Hi. I was diagnosed with CODP and also experiences the same as with Foot drop. I have been in hell for like 2 years now. Problem is, I still need to go to work

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  • Another completely useless video, a waste of time, no question properly answered, no doubt explained, no proper exercise suggested or showed for people who got herniated discs (slipped discs or bulged discs or disks) in the lower back. Thumb down.

  • This will forever be my favorite video of the whole internet. I have watched it so many times and I will always come back to this again.

  • After hit by a car accident, my left ankle unable to move. I went to physiotherapy but nothing change. Please let me know what can I do to be able to walk again. I’m tired and stressed. ��

  • Great, chiropractor specifically gave me just 4 things to do and one is squats to avoid the even worse glute bridge hold (bulging disc at L5 plus lumbar lordosis making my left SI joint easily upset, that move set it all off once), I’ve seen them years and still finding things aren’t the right advice ����‍♀️

  • I wish the guys voice wasn’t so annoying because the information is great, just a little difficult to follow with a fainting voice!

  • I was doing burpees and a pain shot through my right leg and i couldn’t even move. Every movement i make with my right leg hurts. I’m so scared i don’t know if the pain is permanent or will go away on its own

  • I was suffering from since 3 years I have taken all the medication and doctor told me that you have take only medication and there no option pain makes irritated �� dnt wna talk people want to stay alone ������After watch your video I have tried this exercise it’s give me relief omg thank you mam you are god for me��������

  • How to do our work eg i am a student..how am i supposed to study…i study lying in prone with elbow support..help me..i want to study i have my exams..i m in pain

  • This guy obviously never had herniated disc because if he had he would know all of them totally impossible without searing pain I have one and just doing everyday tasks painful with saictca as well nightmare months till surgery when it happened it was the most intense pain ever couldn’t walk 3 days now 3 months on still very painful can’t do anything remotely hard without pain wouldn’t wish on your worst enemy

  • For my case forward bend helped me gain that flexibility I needed that helped with the pain and healing. Did not go all the way down at first but slowly regaining this ability is the best I could do. Of course I have a minor case of bulging disc so this will probably not apply for more severe cases…

  • I just found you and not only did this feel amazing and really get deep into places like no other but your instruction was so clear and specific that I hardly had to look up at my screen, and when I did, it was super easy to make sure I was doing the right thing (I usually was!) Thank you for being so awesome, I’ll be using your channel from now on!

  • My grandma is 88 years old still smokes and drink. And love music She told me she start smoking at age 16. My aunty is 73 still smoke drink love dancing salsa. This people is probably more healthy than any 20 year old these days. My question is how do they still alive and happy I have no idea. They been partying the whole life. Drinking smoking dancing!!!

  • I m having Pinched nerves c5&c6,went to a chiropractor after 1 week happened (17th of may I was in terrible pain,I cried)..I’m still under a treatment from my chiropractor,twice a week for 1 month,and once a week for 2 months,I’m getting better but the symptoms still appear sometimes,but he said I can do cycling.
    And that’s true about hamstring standing stretch position I always get pain every time I do that,kind of tingling from arm down to my thumb.
    My chiropractor said..my disc degenerated at least started since 4 years ago!i didn’t realize it till one day I m totally ‘broken’, I work lifting goods and heavy stuffs since 8years ago plus….I do pole dancing,watched too much my phone with bad posture.
    anyone of you had any experiences about pinched nerve?

  • Hello sir
    I operate L4 and L5 disc last year in 2017.
    From few days i have problem in right leg,i think its may bhi sciatica,could you suggest me exercise for both problem?

  • Good morning Christina! I didn’t have time to stretch after my morning workout session but just did this routine now a few hours later. I needed this routine so much! Muscles and whole body feel so good and better now! Thank you so so much! Have a wonderful day!:-)

  • So I’m an All Star cheerleader and I’m on two teams this year so I’ve been having 5-6 hours of practice in one day and my body had really been feeling it’s effects, but this video really helped and calmed me down quite a bit. Thank you so much!

  • Cheers for this, I been tryin to find out about “can a chiropractor help with sciatica” for a while now, and I think this has helped. You ever tried Mapilarrna Ease Back Idea (do a google search)? Ive heard some super things about it and my neighbour got excellent success with it.

  • I had serious trouble with my anterior tibialis and also for the ankle stabilizing,,,i worked out in gym for a month and my calf is much more stable and powerful but yet,,if i stand on one foot,,my ankle starts shakng from left to right and i have to constantly use balance to stay on that,,seems the coordination there is weakened by my ms attack,,, so plz tell me if there are any workouts for ankle stablizing,,,

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  • I really like this class thank you for the good stretch. I do like the voice over and music, but your usual way is also very nice.

  • This is is incorrect in so many ways. You font need to stop squatting or doing sit-ups, just don’t round your back and use good technique.

  • Stop smoking, take 2teaspoons of honey everyday for about 6 months..and do yoga breathing exercises.Then your Heart and lungs will be like racecar✌️

  • Wow! just wow! I’ve never commented on youtube ever but you’ve absolutely inspired me. I’m going to watch this every day to remind me its possible to get my health back.

  • Hi Jeff, I love your kind, positive attitude and how motivating you are. It’s really helpful to those of us that are scared/depressed/frustrated by our symptoms. I’m pre-diagnosis with suspected Primary Progressive MS. I’ve had a slow decline for 9 years and getting closer to disability, so I’m doing lots of these exercises while I still have my mobility. I’ve read some good success stories where building strength helps managing symptoms, and may even mean further years of mobility. I hope it also brings benefits to those that are in later stages of the disease.

  • Hi everyone!
    When we made this video at the start of MS Workouts, we had no idea we’d get so many views or that MS Workouts would get as big as it has. We’d like to take this opportunity to address some frequently asked questions regarding these foot drop exercises:

    1). What if I can’t lift my toes or foot up?
    That’s okay, perform the exercise in the range-of-motion that is available to you. Even if you don’t see any movement, try to consciously flex and actively push the foot to the best of your ability. Starting somewhere is better than not starting at all.

    2). What if I fully exhaust the muscles after just 15 seconds (I wasn’t even using a resistance band)?
    That’s actually a good thing. In strength training, “failure = success”. The goal is to overload the targeted muscles. You did that. So the advice would be to keep rocking! Attempt to push a little further each time you perform the exercise.

    3). The Heel Raise (2nd exercise) doesn’t address foot drop, why is it in this video?
    This video, as well as our Foot Drop Series in our membership program, follows a comprehensive approach toward recovering strength and mobility. We not only want to target the muscles directly attributing to the symptom, but also the ones that are indirectly involved as well. In this case, we are not just focusing solely on the anterior tibialis. Although it is the main focus of our foot drop exercises, we don’t want to ignore other muscles of the lower limb that are used while walking, that contribute to better gait, and that help you better deal with having foot drop in the first place. Muscles work together during locomotion.

    Thank you everyone for your questions, comments, and support! We are so thrilled to be able to help each and every one of you during your journey to recovering strength. If you’re interested in more free exercises, sign up for the 7-Day Strength Camp at http://www.msworkouts.com/strengthcamp.

    If you’re ready to take strength recovery and improved body functionality to the next level, then you can learn more about our online exercise program at http://www.msworkouts.com. Join the hundreds of others who are training every week with us from the comfort of home.

  • Thank you soooooooo much I was doing my backbend and my back hurt for a day and i found your video I’m subscribing to your channel EVERYONE SUBSCRIBE TO ASK DR JO thanks again

  • When all your coworkers smoke and you have to ride in the same construction truck with them it fucking sucks massively i fucking hate it I’ll probably get long cancer before them selfish bastards

  • Hello Arthur and DDP team, I’m heavy damaged by a lot of medicament in the last 3 years. I can’t work or stay propperly, only pain in all joint’s… and Inside, after 3 years of pain, I give up since I saw your video! This give me hope and motivat me, so I just started with DDPYoga right now! Greetings from Germany and god bless you! ��������

  • Nice information. I have just started pain due to herniated disc at very low back. So I will avoid doing these. Tell few exercises which I can do. And can I also start exercises which are dont’s for me after my pain gets all reduced? As I want to reduce my belly fat.

  • Thank you for sharing this information with the world. I have been doing the wrong stretches. I’m feeling better after doing the correct stretches. This information is vital. God Bless You.

  • Dr. J I’m dealing with so much pain and inflammation in my back from having thoracic back issues. I’m so frustrated because I’m literally in pain everyday and I’m just over it. Can you please give me any advice, I would so appreciate it.

  • i have had foot drop for over a year i. carnt move my foot in any direction or lift my. top foot up i cannot walk or kekeep my. balance i cannot get up if i fall down i feel week in my legs andarms and cannot support my body to try and get up i

  • This is wonderful. With my current level of soreness I really didn’t want to do any standing poses, this was just right. I just subscribed, thank you ��

  • Hi Christina,
    Great class. I look forward to videos like these as I use them at night before bed, and sleep better. The music made it more difficult to hear your voice.

  • Sir I have small disc bulge problem…. Bt now I ill doing skipping exercise…. I ill continue or d’t continue skipping exercise sir….

  • I am 83 years old and my right footdrop is more than 40 years old I could not even more any toe so the exercise ankle Inversion is impossible to do.

  • Hey DoctorJo when i straighten by back it hurts so much. I’ve never tried it before I’m 14 yrs old and yea I sit I front of my screen long time. So I just want to know if you can help me. Also when I stretch sometimes it says a crack sound and then hurts as h*ll also when I breath it hurts

  • I have a herniated disc so I have severe spinal stenosis and I’m trying to lose weight and it’s hard because when I do exercise my back gets messed up and hurts. It really sucks!!

  • Hey doctor Jo,i have thoracic (mid back pain)but only when I start running,it’s almost instantaneous and it’s that sharp and debilitating I have to stop straight away.Is this normal?asides from when I run i have no pain whatsoever.