BACK PAIN🚨NECK PAIN🚨KNEE PAIN on Instagram: "7️⃣ Exercises for pain and hip joint prevention. Save this post Follow 👉@backpainadvisor for daily pain relief tips! 📚 Follow 👉@backpainadvisor for daily pain relief tips! 📚 1️⃣ Swing. We take the leg in our hands, the back should be straight, and swing the leg to the right and left 2️⃣ Bends to the side so that the shoulder touches the knee. 3️⃣ We stand with one foot on the block, and raise and lower the other leg in parallel. 4️⃣ Strengthen the joints and muscles of the core. Hold the block between your legs and turn your legs to the right and left. The knees are always above the floor. 5️⃣ We walk with our buttocks on the floor, legs should be straight. With this exercise, we mobilize and strengthen the joints. 6️⃣ Strengthen t
93K views · 4.4K reactions | This unique stretch opens up your hips a way that a lot of people need ✅ When a restriction in the hips is present, often times you see compensatory action at segments around the hips (i.e. the low back). This can create excessive movement, pain, and/or discomfort in those regions as they are over-taxed trying to make up for a lack of function at the hips. In the overwhelming majority of cases, when there is a clear restriction in hip mobility, there is a limitation in the femur’s (thigh bone) ability to slide back in the hip socket. This stretch opens up the back of the hips as it pushes the femur back within the hip socket. The key is getting the right elevation of both the object under the knee and under the extended (top) leg: ✅ For the leg with the object under the knee, make sure it’s only as wide as you can still roll your whole body over it (as one unit) and square up your hips so they’re perpendicular to the ground if you were to draw a line through them top-down ✅ For the object/bench elevation under the top leg, make sure it is only slightly higher than the level of your hips ✅ Finally, make sure your low back is neutral and it’s not too arched or rounded After doing this for 2-3 sets of 1-2 minute holds, gently but fully breathing through it, you should notice you feel more stable in that hip and your back often will feel better! —— #backpain #lowbackpain #backpainrelief #backpainexercises #lowbackpainrelief #stretching #hipopener #hipmobility | Conor Harris
93K views · 4.4K reactions | This unique stretch opens up your hips a way that a lot of people need ✅ When a restriction in the hips is present, often times you see compensatory action at segments around the hips (i.e. the low back). This can create excessive movement, pain, and/or discomfort in those regions as they are over-taxed trying to make up for a lack of function at the hips. In the overwhelming majority of cases, when there is a clear restriction in hip mobility, there is a limitation in the femur’s (thigh bone) ability to slide back in the hip socket. This stretch opens up the back of the hips as it pushes the femur back within the hip socket. The key is getting the right elevation of both the object under the knee and under the extended (top) leg: ✅ For the leg with the ob
34K views · 2.2K reactions | LOWER BACK PAIN Experiencing pain and stiffness in your lower back? Try this stretch to improve hip mobility and target your QL muscle (a muscle in your lower back); this could help release tension. Hold this stretch for one minute on each side and let me know how you feel. Repost @coachgreen.pt (thank you) #lowerbackpainUSA#lowerbackpainCanada#lowerbackpainAustralia#lowerbackpainUK#backpainreliefUSA#backpainreliefCanada#backpainreliefAustralia#backpainreliefUK#hipmobilityUSA#hipmobilityCanada#hipmobilityAustralia#hipmobilityUK#QLmusclestretchUSA#QLmusclestretchCanada#QLmusclestretchAustralia#QLmusclestretchUK#backstretchUSA#backstretchCanada#backstretchAustralia#backstretchUK#spinehealthUSA#spinehealthCanada#spinehealthAustralia#spinehealthUK#painreliefUSA#painreliefCanada#painreliefAustralia#painreliefuk | Alex.Germany.Chiropractor
34K views · 2.2K reactions | LOWER BACK PAIN Experiencing pain and stiffness in your lower back? Try this stretch to improve hip mobility and target your QL muscle (a muscle in your lower back); this could help release tension. Hold this stretch for one minute on each side and let me know how you feel. Repost @coachgreen.pt (thank you) #lowerbackpainUSA#lowerbackpainCanada#lowerbackpainAustralia#lowerbackpainUK#backpainreliefUSA#backpainreliefCanada#backpainreliefAustralia#backpainreliefUK#hipmobilityUSA#hipmobilityCanada#hipmobilityAustralia#hipmobilityUK#QLmusclestretchUSA#QLmusclestretchCanada#QLmusclestretchAustralia#QLmusclestretchUK#backstretchUSA#backstretchCanada#backstretchAustralia#backstretchUK#spinehealthUSA#spinehealthCanada#spinehealthAustralia#spinehealthUK#painreliefU
2.4M views · 31K reactions | Are you feeling tightness or pain in the pelvic region? Then, you might be due for some pubic symphysis release! 👀 The pubic symphysis, like the SI (sacroiliac) joints, have very little movement and can oftentimes feel shifted or “locked”. Sound familiar? 🤔 To unlock them you can try this simple, yet effective, exercise that can get you some instant relief. 🙌 💥𝗟𝗲𝘃𝗲𝗹 1: Place a yoga block between your knees, so that it’s sitting vertically. Now simply squeeze the yoga block with your inner thighs and knees. From there, start shifting one knee up and the other down until you feel some relief. 💥𝗟𝗲𝘃𝗲𝗹 2: Rotate the yoga block so that it’s laying flat between your knees, providing more space between your legs as you keep your feet together. Then, repeat what you did in level 1. 💥𝗟𝗲𝘃𝗲𝗹 3: Turn the yoga block again so that it’s sitting flat and horizontal, thus pushing your knees even wider apart. Again, repeat what you did in level 💥Keep in mind that manipulations/adjustments don’t last very long. Oftentimes, the root of the “misalignment” still needs to be addressed. Imbalances in strength, movement patterns, and your lifestyle can contribute to any of your pains. If you want to learn more about addressing your imbalances and misalignments, then click the link in bio‼️ We’ve helped THOUSANDS of people live a life free from pain with the MoveU Membership. #pelvicpain #sijointpain #adjustments #imbalances #chrioadjustments #instantpainrelief #pubicsymphysis #partnerexercise #Moveu | MoveU
2.4M views · 31K reactions | Are you feeling tightness or pain in the pelvic region? Then, you might be due for some pubic symphysis release! 👀 The pubic symphysis, like the SI (sacroiliac) joints, have very little movement and can oftentimes feel shifted or “locked”. Sound familiar? 🤔 To unlock them you can try this simple, yet effective, exercise that can get you some instant relief. 🙌 💥𝗟𝗲𝘃𝗲𝗹 1: Place a yoga block between your knees, so that it’s sitting vertically. Now simply squeeze the yoga block with your inner thighs and knees. From there, start shifting one knee up and the other down until you feel some relief. 💥𝗟𝗲𝘃𝗲𝗹 2: Rotate the yoga block so that it’s laying flat between your knees, providing more space between your legs as you keep your feet together. Then
81K views · 4.5K reactions | HIP MOBILITY Do you spend a lot of time sitting? Suffering from lower back pain? If so, these four exercises are just what you need! Incorporate these hip mobility exercises to improve flexibility and movement. Improving mobility in these areas can help stabilize your core and ease lower back discomfort. Give them a try and notice the difference! Aim for 2 sets of 15-20 reps for each exercise. 👉For more mobility tips, check out my YouTube channel. Link in bio! | Elena | mobility | flexibility
81K views · 4.5K reactions | HIP MOBILITY Do you spend a lot of time sitting? Suffering from lower back pain? If so, these four exercises are just what you need! Incorporate these hip mobility exercises to improve flexibility and movement. Improving mobility in these areas can help stabilize your core and ease lower back discomfort. Give them a try and notice the difference! Aim for 2 sets of 15-20 reps for each exercise. 👉For more mobility tips, check out my YouTube channel. Link in bio! | Elena | mobility | flexibility
23K views · 2.5K reactions | What is a HIP “CAR”, you ask? It stands for Hip Controlled Articular Rotation—“ a fancy way of saying we’re giving your hip joint the respect it deserves by exploring its full range of motion, with intent and control. Now, let’s address the inevitable comments from the peanut gallery: “Isn’t this ballet?” Nope. Ballet is art. HIPCARs are science. Your ballerina moves may look similar, but the intent here is worlds apart. In ballet, you’re performing; in HIPCARs, you’re assessing, improving, and owning every inch of your hip’s workspace. One is about aesthetics, the other is about function. Big difference. “So this is yoga then, right?” Wrong again. Yoga’s about holding positions and “feeling the stretch.” HIPCARs are about deliberately moving through your active range, finding weak spots, and turning them into strong spots. You don’t flow through a HIPCAR; you grind through it with precision and control. If your yoga teacher had you doing HIPCARs, you’d be sweating buckets, not serenely vibing in child’s pose. Let’s keep it real: a HIPCAR isn’t about looking good; it’s about working good. You’re not just moving your hip joint; you’re exploring its limits, building strength at every angle, and keeping it ready to perform when life or gravity throws you a curveball. If you came here to argue, save your breath. You’ll need it after your first set of actual HIP CARs. #mobilitytraining #mobility #hipmobility #mobilityexercises #functionaltraining #lowerbackpain #rangeofmotion | Ravash Nahavandi
23K views · 2.5K reactions | What is a HIP “CAR”, you ask? It stands for Hip Controlled Articular Rotation—“ a fancy way of saying we’re giving your hip joint the respect it deserves by exploring its full range of motion, with intent and control. Now, let’s address the inevitable comments from the peanut gallery: “Isn’t this ballet?” Nope. Ballet is art. HIPCARs are science. Your ballerina moves may look similar, but the intent here is worlds apart. In ballet, you’re performing; in HIPCARs, you’re assessing, improving, and owning every inch of your hip’s workspace. One is about aesthetics, the other is about function. Big difference. “So this is yoga then, right?” Wrong again. Yoga’s about holding positions and “feeling the stretch.” HIPCARs are about deliberately moving through your ac
Dr. Paul Caron Movement | Rehab Specialist on Instagram: "Follow me for more tips. I’m not sure how the figure 4 stretch became the poster child for sciatica, low back pain and hip tightness, but it’s time to move on. I’m not a big fan of static stretching (without load) but this one feels like it misses the mark regardless. Try this instead for 3 sets of 30s holds. #sciatica #lowbackpain #lowbackpainrelief #backpain #figure4 #stretch"
4.9K views · 998 reactions | ‼️Prevent SHIN SPLINTS Shin splints are a common overuse injury in runners and walkers caused by pain and inflammation of the anterior tibialis muscle. They manifest as pain along the shinbone, especially when you lift the foot upwards, so stretching this muscle is essential. ✨If you are a beginner sit in the same position without the blocks. You can put cushions instead of yoga blocks. Stay for at least 30 seconds. . . . . . #shinsplints #anteriortibialis #mobilitytraining #flexibilitytraining #mobilityforrunners #mobilitytips #stretchingexercises #cooldown #stretching #foothealth #footpain #anklemobility | Move With Alisa
4.9K views · 998 reactions | ‼️Prevent SHIN SPLINTS Shin splints are a common overuse injury in runners and walkers caused by pain and inflammation of the anterior tibialis muscle. They manifest as pain along the shinbone, especially when you lift the foot upwards, so stretching this muscle is essential. ✨If you are a beginner sit in the same position without the blocks. You can put cushions instead of yoga blocks. Stay for at least 30 seconds. . . . . . #shinsplints #anteriortibialis #mobilitytraining #flexibilitytraining #mobilityforrunners #mobilitytips #stretchingexercises #cooldown #stretching #foothealth #footpain #anklemobility | Move With Alisa
1.9K views · 19K reactions | 💥 Running Pigeon Stretch 💥 Here’s a wonderful exercise to improve hip, groin, and ankle mobility 👊🏾. The pigeon stretch is great for releasing tension in the glutes and hip flexors. The forward rock will help to open up the groin and improve ankle mobility 🔥. Overall this is a great dynamic movement to unlock the hips, groin, and ankle that can be used as a warmup or cooldown 🌟. Follow for more ‼️. . . . . . . . #hipmobility #mobility #prehab #strengthandconditioning #strengthandconditioningcoach #hipstretch Via @brotherfaris | Blaze Your Path.
1.9K views · 19K reactions | 💥 Running Pigeon Stretch 💥 Here’s a wonderful exercise to improve hip, groin, and ankle mobility 👊🏾. The pigeon stretch is great for releasing tension in the glutes and hip flexors. The forward rock will help to open up the groin and improve ankle mobility 🔥. Overall this is a great dynamic movement to unlock the hips, groin, and ankle that can be used as a warmup or cooldown 🌟. Follow for more ‼️. . . . . . . . #hipmobility #mobility #prehab #strengthandconditioning #strengthandconditioningcoach #hipstretch Via @brotherfaris | Blaze Your Path.
