NECK-SPINE-PELVIS-QL-ILIOPSOAS-ABS-VIDEOS

NECK-SPINE-PELVIS-ABS: 231 Videos + 19 Research Studies

UPDATED SEPTEMBER 21, 2023

Warm-up & Mobility · Updating Spring 2023

STRENGTH & MUSCLE MASS

Neck – Sternocleidomastoid, Scalenus, Levator Scapulae, Splenius, Upper Trapezius – January 20, 2023
Mid & Lower Back – Erector Spinae, Longissimus, Multifidus etc. – January 20, 2023
Posterior Abdominal Wall – QL – Quadratus Lumborum – January 20, 2023
Posterior Abdominal Wall – Hip Flexors: Iliopsoas – January 20, 2023
Abdominals – Rectus Abdominis | External & Internal Obliques | Transverse Abdominis – March 25, 2023

RECOVERY: MASSAGE BALLS, ROLLING, STRETCHING

Neck – Sternomastoid, Scalenus, Levator Scapulae, Splenius, Upper Trapezius – December – 2022
Mid Thoracic & Lower Lumbar Back – Erector Spinae, Longissimus, Multifidus etc. – December – 2022
Posterior Abdominal Wall – QL-Quadratus Lumborum – December – 2022
Posterior Abdominal Wall – Hip Flexors – Iliopsoas – March 23 – 2023
Abdominals – To be Added

NEURODYNAMICS – NERVE FLOSSING, SLIDING, GLIDING

Neck, Spine, Pelvis Neurodynamics .

INJURIES & CONDITIONS

NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.

· NECK – THORACIC OUTLET SYNDROME (TOS)

Cyclists Head position
Neck Pain from Thoracic Outlet Syndrome . Spine-Health
– Compression of the nerves and/or blood vessels running through the thoracic outlet (area between the top rib and collarbone)
– Symptoms are typically felt in the shoulder and arm, but sometimes in the neck. Common causes include:
(1) Traumatic injury. A major collision or fall could lead to internal changes that place more pressure on the thoracic outlet’s nerves and/or blood vessels.
(2) Repetitive motions. Sports involving repetitive shoulder movements—baseball, volleyball, swimming; Work that involves reaching up above the head
(3) Poor posture. head drifting forward and shoulders rounding forward
Videos – TOS – Explained .
Videos – TOS – Massage & Stretching . Updating September, 2023
Videos – Thoracic Outlet Syndrome – Mobility Drills, Trigger Point Release & Stretching . Lawrence Physio, Physiotutors

· CERVICAL DISC PROBLEMS

Videos – Cervical Disc Pain + Chronic Tension Headaches – Trigger Point Release & Stretching – Keeley Physio, Tarrant Physio
Videos – Cervical Lordosis + Neck Pain & Headaches – Mobility Drills, Trigger Point Release & Stretching – Nguyen Chiro

· OSTEOARTHRITIS & SPINAL STENOSIS

What is Degenerative Disc Disease? – Spine-Health
– Symptoms of back or neck pain caused by wear-and-tear on a spinal disc typically consisting of low-level chronic pain with more severe intermittent episodes
– Common in the neck (cervical spine) and lower back (lumbar spine). These areas of the spine undergo the most motion and stress.
– Degenerative disc disease is not a disease, but a condition in which natural, age-related wear-and-tear on a disc causes pain, instability, and other symptoms.
– This condition usually does not result in long-term disability, and most cases can be managed using non-surgical treatment methods.
Video – Osteoarthritis Explained .
Video – Degenerative Disc Disease Osteoarthritis Explained .
Videos – Facet Joint Arthritis Explained .

What is Spinal Stenosis? . Spine-Health
– When one or more bony openings (foramina) within the spine begin to narrow and reduce space for the nerves.
– This process can occur within the spinal canal and/or in the intervertebral foramina where spinal nerves exit the spinal canal.
– Depending on location and narrowing over time, a spinal nerve or the spinal cord could become compressed and cause pain, tingling, numbness, and/or weakness
(1) Pain. The pain might be dull and confined to the neck or lower back, or it could be an electric-like pain that radiates into the arm(s) or leg(s). The pain can vary over time, possibly flaring up during certain activities. Sometimes the pain is more of a pins-and-needles tingling sensation.
(2) Numbness. Reduced sensation or total numbness may occur in the arm, leg, and/or other areas of the body.
(3) Weakness. Reduced strength or problems with coordination may be experienced in the arm, leg, and/or other parts of the body.
Videos – Cervical Stenosis Explained .
Videos – Lumbar Spinal Stenosis Explained .

· DEEP GLUTEAL PAIN – possible PIRIFORMIS SYNDROME

Hip Related Sciatica, including Deep Gluteal & Piriformis Syndrome · Hip Pain Help
– Pain deep in the buttock is often referred to as Deep Gluteal Syndrome. Other conditions in this area include Pirformis Syndrome and Sciatica.
Videos – Deep Gluteal Pain – possible Piriformis Syndrome Explained .
Also See:
- Sciatica vs. Piriformis Syndrome .
- Deep Gluteal Pain Explained & Treatment .

NOTE: Exercises must be prescribed by a Rehabilitation Professional. Nothing on this website is a substitute for that.
Videos – Rolling & Stretching .
- Graphics – Rolling & Stretching .
- Also see → Lumbar/Sacrum – Stretching .

· SCIATIC PAIN

Sciatica – Lower Back Pain & the Sciatic Nerve · Blair – Osteopath
– Sciatica accompanies about 10% of lower back pain episodes and nerve root compression by disc herniation is regarded as the most frequent cause of sciatica
– It is estimated that 90% of sciatica cases are the result of a disc herniation or disc bulge in the lumbar spine that compresses on the sciatic nerve root
Difference Between a Herniated Disc and a Bulging Disc . Penn Medicine
– Bulging Disc: is like letting air out of a car tire. The disc sags and looks like it is bulging outward
– Herniated Disc: the outer covering of the disc has a hole or tear. This causes the nucleus pulposus (jelly-like center of the disc) to leak into the spinal canal.
Videos – Sciatic Pain & Disc Herniations Explained .
Video – Sciatica vs. SI Joint Pain Explained .
Videos – Sciatica vs. Piriformis Syndrome Explained .

NOTE: Exercises must be prescribed by a Rehabilitation Professional. Nothing on this website is a substitute for that.
Neurodynamics – Sliders & Tensioners – Physios & Chiros
Videos – Presentations – Stuart McGill
- Also see: Mobility Drills, Activation, Strength & Stretch – Stuart McGill
Video – [P]Rehab Exercise: Decompression Traction Exercise – Stuart McGill
Videos – [P]Rehab Exercises: Stretching– Physios
Videos – [P]Rehab Exercises: Rolling & Stretching – Chiros

· SACROILIAC (SI) JOINT DYSFUNCTION

SI Joint (Sacroiliac Joint) Dysfunction . Spine-Health
– SI Joint Dysfunction can cause lower back and/or leg pain.
– Leg pain from this condition can be difficult to differentiate from radiating leg pain caused by a lumbar disc herniation (sciatica) as they can feel quite similar
SI Joint Dysfunction – E3 Rehab Physios
Videos – SI Joint Dysfunction Explained .
Videos – SI Joint Dysfunction Diagnosis .
Video – Sciatica vs. SI Joint Pain Explained .

NOTE: Exercises must be prescribed by a Rehabilitation Professional. Nothing on this website is a substitute for that.
Video – SI Joint [P]Rehab Exercises – Physios
Videos – SI Joint [P]Rehab Exercises – Chiros

· ISCHIAL BURSITIS (SITS BONES)

Cyclists “Sits” Bones
Ischial Bursitis . Physiopedia
– Sitting for long periods on a hard surface
– Direct trauma to the area
– Injury to the hamstring muscle or tendon through activities such as running or bicycling.
Videos – Ischial Bursitis Explained .
Video – Ischial Bursitis from Biking .

· PELVIS

NOTE: Exercises must be prescribed by a Rehabilitation Professional. Nothing on this website is a substitute for that.
Pelvic Tilt . Physiopedia
Videos – [P]Rehab Exercises: Anterior Pelvic Tilt – Hyper Lordotic Lower Back .

Videos – Pelvic Floor Exercises for Men – Physio
Video – Rehab Exercises: Coccyx – Tailbone Pain – Physio