In our videos, we aim to provide you with the most accurate, relevant and up to date evidence-based information to help you deal with your complaints from the comfort of your own home and in conjunction with your local physiotherapist.
We believe that physio is easy, and for the most part, it can be systematic and methodical. With over 17 years of clinical experience treating all types of musculoskeletal conditions, I have found more often than not, even the most stubborn complaints can be resolved with simple and concise advice and very simple exercises and treatments.
The Beiring Sorenson test is a well researched test that every physiotherapist should be using. You can do a similar test called the reverse hyper hold. Studies from 1984 to now have proven the Beiring Sorenson test is a reliable and valid test. Scores between 40 to 55 seconds have been correlated with people with lower back pain. Scores 80 - 194 seconds for men without lower back pain and 146 to 227 seconds for women without back pain. What is your score using the reverse hyper hold? Let us know by commenting below please :)
The deep neck flexor hold is an endurance test of the neck studied by Domenech et al in 2011. In this study female adults between age of 20 - 80 years old without neck pain had a mean duration of 29 +/- 14 seconds and males without neck pain had a duration of 39 +/- 20 seconds. Its such a easy test to setup that you can do it at home. Lie on your back. Add a double chin and lift your head SLIGHTLY off the bed. This engages the muscles of the longus colli and capitis called your deep neck flexors. Now if you are less than 30 seconds, or even less than 45 seconds i would recommend that you work on some of these exercises to build your neck strength. These exercises start from easy to hard. Dont make it complicated start with the exercises you like and that you can commit to doing at least 3 times a week. Spend at least 5 - 10 minutes a day on these exercises and then retest your neck endurance in a few months. Let u know what your deep neck flexor hold is below. Mine is 2 minutes 35 seconds.
Pretty bad content. This guy sure knows his stuff but by 2 minutes into the video, it's so clear he didn't prepare his videos beforehand. Wouldn't want to waste my time on this guy if he is not willing to do some preparation. And also want to add after watching your other videos you are clearly improve each video editing wise but the content is just getting worse. Sorry dude.
These are 3 of the best exercises to manage your knee pain. The great thing about these 3 exercises are that they can be regressed (made easier) and progressed (made harder) by simply changing the height of the steps or changing how much you use your arms. Good luck with these 3 exercises to bulletproof your knees. The single leg sit to stand, bulgarian and lateral step down. Happy exercising!
Is it OK to stop bending and lifting things after a disc injury? Sure. But not for too long. Anything longer than several weeks will likely result in stiffness, increased fear and weakness of your back muscles and actually prevent the joints from healing. This is because your back relies heavily on movement for circulation and blood flow. Here is a simple and effective guide to getting back into your bending and lifting bit by bit. Enjoy!
Sir i got injury during deadlift I pulled up a little bit and a strong pain occurred in my back from that day i facing pain during bending. I have pain in hip and lower back can u please help me out . I have subscribed and liked u already.
hi! please check your flexibility of your hips and your lower back. We have videos on flexibility. And then you need to work what your weak spots are (abdominals, legs or core) - the details are in this video and one of our earlier back videos. Again work on your weak areas. thanks
Start with what is pain free and progress. Example for squats get gradually deeper. If you can do this well 20 times no pain. It's time to add light weight. You can use this example for most exercises. As long as it's pain free and full range you can gradually add load. Problems will be when you add load too quickly.
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Ya. Fixing back pain should be straight forward and easy. Try these simple, accessibly exercises. How many reverse hypers can you do? (Hold 3 seconds). Comment below
How many degrees of shoulder external rotation do you have? A full 90 degrees (pointing out to the side)? 45 degrees (poor), 60-70 degrees (needs some work). Comment below
Did you find new spots of pain near the inside of your shoulder blade ? Lots of people with neck and shoulder pain find this spot is unexpectedly a big source of their issues
What are the weight and repetitions of your sidelying rotation? Full range (pointing to the sky), 3/4 (45 degrees to sky), 1/2 (only reaching elbow height) ? Comment below
Almost pointing to the sky with my left shoulder (the one with bursitis), less flexible than the right one (full range). Wll work on your flexibility video as well :) Thank you again!
Been dealing with Shoulder instability since 8th grade it wasn’t as bad so i didn’t realize but since i’ve been through a stem cell injection i need to strengthen my shoulder so I’ll work on this daily. Thank you🙏🏾💚
Thanks so much! Make sure to check if your flexibility needs improving too - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-YQ43KkOtkI0.htmlsi=J8PzfQ3eCZo6-YY9
Definitely what I was looking for. Some exercises like chest press or shoulder press where painful for a long time and I've been diagnosed with bursitis. After some weeks with external rotations I start to feel slight improvements. Will do the other exercises as well. Thanks!
How good are these exercises? Its amazing the work out you can get lying down! So if you are an arthritis sufferer, or have just recently injured your knee, hip or ankle, these exercises may be enough to get you going even from day 1. Check with your health professional that these exercises are OK with you. They should not be painful and only elicit a burn of muscular fatigue. Good luck!
What are the 7 muscles that attach to your lateral epicondyle? Supinator, Extensor Carpi Radialis Longus, Extensor carpi radialis brevis, extensor digitorum, extensor digiti minimi, extensor carpi ulnaris, brachioradlis. All 7 muscles do different movements. Get all 7 muscles stronger at their movements and more likely than not you would have solved tennis elbow. Good luck!
This video ecompasses flexibility of your neck. Physio is easy, and getting rid of migraines shouldnt be a mystery. If you have checked out with a medical professional that there isnt anything dangerous causing your neck pain more likely than not it can be coming from your neck. Check to see how your neck deals with these ranges of motion, and then use these stretches to maintain or improve your neck range of motion. We will cover neck strength in the next video. Try this out! - you get your neck strength and flexibility significantly better - are your headaches, neck pain and migraine better? More likely than not it will be. Best part is strengthening your neck and getting it more flexible is free and has no side effects unlike other forms of treatment e.g. botox, medications etc.
My numbers rotation close to full about 80 degrees; a little bit stiff feeling in (R) upper traps in both direction, Flexion and extension were good (85 degrees each) LF : were poor both sides 40 degrees. Therefore likely poor upper traps, lev scap, scalene muscle length. A solution may be to stretch these muscles particularly on (R) side. Comment your values below
My numbers abdominals stage 3 (my abs are pretty low right now unfortunately) ; can do single leg sts : 20 each side from 45 cm bench (reasonable leg strength) - i did use my arms a bit too much though; reverse hypers 20 (fair) ; Analysis -poor core strength. Comment your numbers below to track and improve your back, core and leg strength!
My (physio) numbers (R) side 12-13 kg ; (below 19 kg : should be 20% of my bodyweight) ; indicating (R) upper traps, sternocleidomastoid, scalenes are weak. My main focus will be on lateral flexion holds with bands and sidelying neck lateral flexions with weight till fatigue. (L) side was 17-18 kg (not in video) ; explaining why i have (R) sided neck pain and not (L). DNF hold test was 140 seconds (iron neck!) - so my longus colli and capitis muscles are pretty strong. Comment on your values below. You wont have the IPAD and activforce likely so just your DNF hold
Hi at present we are in the final processes of getting some medical companies to distribute them. If you are in a rush you can visit us at meadowbank physiotherapy, nsw, australia we will have some in stock for you.
