Welcome to OcraMed Health on RU-vid, where you can find FREE myofascial release techniques, stretching exercises, workouts for beginner and advanced weightlifters, and expert nutrition and health advice.
Learn from the chiropractor and competitive bodybuilder Dr. Joseph DeMarco, who invites you into his office to teach you exactly what he shows his patients on how to treat soft tissue injuries and build muscle as we age.
But no matter how old you are...you've got to stay young and train hard. Now you can with the OcraMed Health exercises here on RU-vid!
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I really just concentrate on a full stretch of the lats. So I don’t really think I round my lower back but I don’t keep it arched. Since I do this movement with low weight/high reps it feels very safe to me. And is an awesome pump!
Have a bunch of videos on my channel for back exercises, mid back mobility, stretches, Myofascial release work for the back, etc. After you view any of them, let me know if u have any questions.
GOD BLESS YOU! 🙏🏻 wow I used a spike massage ball whilst wearing sweatpants / joggers (so it was comfortable) - and let me tell you… WOW!!! It felt so good … I thought it was ischial bursitis as pain was unbearable - but once the massage started oh my it was delicious !! It was indeed the fascia ! My hamstring had felt like a rubber engine belt - but after doing this just once I could touch my toes which before felt like my hamstring was gonna rip!!
So you mean roll this against your back like between you and the wall right?Because you can't really get any pressure by just using your hand draped over your back like , you can't really exert a lot of force with your arm over your shoulder. I let a friend borrow a massage ball on time.And they said they just rolled it on their leg.I'm like no no lol.You need to lay on it and let it roll over the muscle with the weight of your body on it.
It really depends on your shoulder flexibility. I can place some really good pressure by just using my hand. However, if u can’t reach, you will have to get up against the wall or lay on the ground. Good luck!
I agree! It’s definitely worth working. In particular to make sure that u can perform it evenly on both sides. A lot of times I notice people can do it good on one arm but are very limited with the other. Good luck my friend!!
I was a pianist and this epicondylitis helped derail my career. There’s not enough awareness of injury prevention in the music industry, bc musicians usually aren’t athletes. In ten years of study, no one ever told me to stretch. Warm up was scales at high speed. Tight triceps and lats also seem to aggravate. Thanks for bringing this to light.
I like to use "pistol fingers" and use them like hooks when doing lat pulldowns. I essentially only use my pinky and ring fingers. I feel like I'm actually using my lats more than anything. I try to reduce arm assistance that way. Great video. You quickly became one of my favorites.
Me again! Had my first ortho appt. Dr's notes say cubital tunnel syndrome versus ulnar neuritis. Mri is scheduled for the 9th of this month. Follow up for results on the 18th. Have anything paticular for those? I also beleive I have a brachioradialis strain(forearm bruisy feeling and easily strained when doing lighter weight) , brachialis strain(deep under the bicep) and a triceps strain(in general terms) on top of nerve issues all in the same arm. *phew*. I've missed the gym!
It's good they have an MRI scheduled. Should help get to the bottom of your issue. I do have full length videos on brachialis, brachioradialis and triceps. All showing myofascial release work. Good luck to you!!
@@OcraMedHealth right on. Would those be good for nerve inflammation as well? I thought it was muscular/tendon related so I waited it out. It's been a long 4 months of being in the dark. I've gone off the deep end and gained 5 pounds of fat back. Lol. Once the injury came on, my mentality and discipline went down, and down and further down. I'm sure I'm not the only one that this has happened to!
@@deadlyalliance8281 Injuries can be very tough physically and mentally. Personally, since you are so close to having the MRI performed, I would wait for the results before doing any further therapy. Get the results and go from there. In regards to to the soft tissue work, it can be helpful with freeing up nerves, loosening up adhesions, etc. Good luck!
I have to leave another comment.I have been suffering from Severe neck pain tightness and loss of range of motion. I actually had to quit my job. I couldn't work anymore. I just did these stretches, and I got great relief in my neck. Thank you very much
Not much range of motion. I'll try, though. My triceps are one of my best features and my quads. I'm always telling "gym bros," If you want big looking arms, work those triceps.
Exactly! Big triceps equals big arms! It may not seem like a lot of motion, but it really works those triceps. I learned this exercise from a video I had from Westside Barbell Club. It really helps your bench press (or any pressing motion).
Hey man ! I have swelling and pain in the brachioradialis near the elbow only in 1 small circular spot is this adhesion? And how much time is needed to recover from these adhesions? And will massaging from a small normal ball help?
@@OcraMedHealth hey man! Can you differentiate between muscle tear and muscle knots(adhesion) because I'm quite confused as their symptoms are almost same
@@18mdayaanbaig7thc4 A tear is an acute injury. Usually the area of the tear is black and blue from the rupture. A tear can then create scar tissue as it begins to heal.
You are technically activating the muscles around the knee at the same time you are activating the hip muscles. To make exercise easier just hold onto something until you develop more balance and strength. Good luck!
Hi Doctor Joe, would love to hear your thoughts on the cuban press for this kind of problem. Whenever I do cuban presses on my low side I really feel like I'm scratching an itch under my shoulder blades and hitting that exact spot that may be responsible for some of the imbalance. Any thoughts on it? Thanks for all the great content, love your passion and personality 👏
Been using these for months and seen improvements thanks to you ❤ will this ever go away? Or it’s just a thing that I will need to deal with from now on forever
Biceps tendonitis usually resolves. It's usually a combination of therapy and avoid exercise/movements that could continue to aggravate it. It can be tricky but hang in there! Also, you may want to get a professional take a look at it if it persist. Good luck!
@@OcraMedHealthdoc I’m sure I’ve seen your vids on this but just to refresh my memory, can you link a biscep tendonitis “fix” vid of yours rather than pain relief? I use them all ofc but you know
@@iNGryL Have you seen this one: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-LWSbrsBtpKU.htmlsi=7jGTbCukyhX_u0wt or this one: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-_ygtuvgbadI.htmlsi=PpBxX7S650Pv9IFX
Good to know doc ❤ thanks - I have a question. I weigh around 145 lbs and am fairly strong. But my chest is lacking more than any other part of my body, mainly because my bicep tendonitis gets aggravated doing these dumb bell bench presses more than any other exercise I do. If I did reps with only around 15 lbs weights (per arm) would I gain any chest size? Or do I need to be up more around 25-30+ lbs? Ty for everything as always.
You can build muscle with lighter weight and higher reps. Also, to prevent pain, make sure you press and not perform a fly motion. Dumbbell flies can aggravate the biceps. Good luck!!
Thank you so much for making this video Sir, been suffering from this particular pain. The way you explained the details is so helpful and easy to understand
How about tight hip flexors mixed with bursitis and medial gluteal pain? I thought stretching might be a no no and one needed some how to strengthen the weak muscles.
