This real-time lower body isometrics routine features easy exercises that can help strengthen the lower body & relieve pain. It can also help decrease tightness and improve overall flexibility.
These lower body isometric exercises are great for the lower back, hips, knees, and lower legs.
For this routine, you will need a stretch strap, belt, or dog leash; and a ball, yoga block, or pillow.
Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Hip flexion, knee extensions (LAQ), leg rollouts, and trunk rotation in sitting will help the muscles get ready for the routine.
Starting off with isometric exercises lying down is a great way to activate the muscles, but not make big movements that might cause pain. Transverse abdominis (TA) bracing, hip flexion, hip abduction, hip adduction isometrics in supine will help to improve stability and decrease pain.
Next, seated isometrics are a nice progression. Seated hip flexion, hip abduction, hip adduction, and glute set isometrics will work all the muscles around the hips and help increase stability.
Struggling to get a good night’s sleep? You’re not alone! But here’s some good news: short strengthening exercises in the evening (like the ones in this video) can help improve sleep quality so you wake up refreshed.
Wearable technology can help relieve stress and anxiety by improving your heart rate variability (HRV). Over time, this can help your body learn how to recover from stress more quickly.
Tension headaches can cause a lot of pain. Stress is a common cause of tension headaches. Relaxing the muscles around the neck and shoulder area can help decrease the pain caused by tension headaches.
Did you know GERD or Acid Reflux can often be relieved by simple stretches and exercises? In this video, I'll show several stretches and exercises that can help prevent and relieve the symptoms of GERD or acid reflux.
Yoga at bedtime can help you fall asleep faster and sleep better. Trudy, a registered yoga teacher and fellow Physical Therapist, stops by to show me a therapeutic yoga bedtime routine.
This seated exercise routine for seniors focuses on simple exercises that can help loosen up and strengthen the muscles in the neck, shoulders, back, hips, knees, and ankles. It’s a great daily routine at any age.
Exercises for Osteoporosis can help prevent further decline and help protect the bones. It’s important to move safely if you have osteoporosis: Maintain good spinal alignment by keeping hips and shoulders in alignment (no twisting). These gentle exercises when done at one’s own pace may help.
When the pectoralis (pec) muscles are strained, overused, or even tightened due to bad posture, it can cause chest pain and tightness. These easy chest pain relief techniques should help, but it’s always important to check in with your doctor if you are having chest pain to rule out any serious conditions.
Relieving Chronic Pain through simple stretches and exercises starts with finding the right movements for your body. In this video, I'll show you gentle stretches and exercises to help relieve chronic pain without causing a flare-up.
