NECK-SPINE-PELVIS-ABS – 228 VIDEOS
- Warm-up & Mobility · Updating Winter 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 – January 21, 2023
RECOVERY:
NEURODYNAMICS, MASSAGE BALLS, ROLLING, STRETCH
- Neck – Sternomastoid, Scalenus, Levator Scapulae, Splenius, Upper Trapezius – December – 2022
- Mid & Lower Back – Erector Spinae, Longissimus, Multifidus etc. – December – 2022
- Posterior Abdominal Wall – QL-Quadratus Lumborum – December – 2022
- Posterior Abdominal Wall – Hip Flexors – Iliopsoas – December – 2022
- Abdominals – To be Added
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)
- 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 - 3 Videos + 3 Graphics – TOS – Explained . December 23, 2022
OSTEOARTHRITIS & SPINAL STENOSIS
· EXPLAINED
- 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. - 1 Video – Osteoarthritis Explained . December 23, 2022
- 1 Video + 1 Graphic – Degenerative Disc Disease Osteoarthritis Explained . December 23, 2022
- 2 Videos + 4 Graphics – Facet Joint Arthritis Explained . December 23, 2022
· 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. - 2 Videos + 5 Graphics – Cervical Stenosis Explained . December 23, 2022
- 2 Videos + 5 Graphics – Lumbar Spinal Stenosis Explained . December 23, 2022
DEEP GLUTEAL PAIN – possible PIRIFORMIS SYNDROME
· EXPLAINED
- 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. - 2 Videos + 2 Graphics – Deep Gluteal Pain – possible Piriformis Syndrome Explained – December 22, 2022
· EXERCISES
- NOTE: Exercises must be prescribed by a Rehabilitation Professional. Nothing on this website is a substitute for that.
- 5 Videos – [P]Rehab Exercises – Rolling & Stretching – Physios & Chiros – December 23, 2022 √
- Also see → Glutes & Piriformis – Videos – Massage & Rolling .
- Also see → Glutes & Piriformis – Graphics – Rolling & Stretching .
SCIATIC PAIN
· EXPLAINED
- Sciatica – Lower Back Pain & the Sciatic Nerve · Blair – Osteopath – 2020
– 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 – 2018
– 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. - 3 Videos + 6 Graphics + 1 Link – Sciatic Pain & Disc Herniations Explained . December 23, 2022
- 1 Video + 8 Graphics – Sciatica vs. SI Joint Pain Explained . December 23, 2022
- 2 Videos + 5 Graphics – Sciatica vs. Piriformis Syndrome Explained . December 23, 2022
· EXERCISES
- NOTE: Exercises must be prescribed by a Rehabilitation Professional. Nothing on this website is a substitute for that.
- 6 Videos – [P]Rehab Exercises: Neurodynamics – Sliders & Tensioners – Physios & Chiros – December 22, 2022 √
- 1 Video – [P]Rehab Exercise: Decompression Traction Exercise – Stuart McGill – December 22, 2022 √
- 3 Videos – [P]Rehab Exercises: Stretching– Keeley Physio, Lawrence Physio – December 22, 2022 √
- 3 Videos – [P]Rehab Exercises: Rolling & Stretching – Nguyen Chiro – December 22, 2022 √
SACROILIAC (SI) JOINT DYSFUNCTION
· EXPLAINED
- 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
- 2 Videos + 6 Graphics + 1 Link – SI Joint Dysfunction Explained . December 23, 2022
- 7 Videos – SI Joint Dysfunction Diagnosis . December 23, 2022
- 1 Video + 8 Graphics – Sciatica vs. SI Joint Pain Explained . December 23, 2022
· EXERCISES
- NOTE: Exercises must be prescribed by a Rehabilitation Professional. Nothing on this website is a substitute for that.
- 1 Video – SI Joint [P]Rehab Exercises – Physiotutors – December 24, 2022 √
- 2 Videos – SI Joint [P]Rehab Exercises – Rowe – Chiro – December 24, 2022 √
ISCHIAL BURSITIS (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. - 2 Videos + 5 Graphics – Ischial Bursitis Explained . December 23, 2022
- 1 Video + 5 Graphics – Ischial Bursitis from Biking – January 7, 2023
PELVIS
· EXERCISES
- NOTE: Exercises must be prescribed by a Rehabilitation Professional. Nothing on this website is a substitute for that.
- Pelvic Tilt . Physiopedia
- 3 Videos + 6 Graphics – [P]Rehab Exercises: Anterior Pelvic Tilt – Hyper Lordotic Lower Back . December 23, 2022
- 7 Videos – Pelvic Floor Exercises for Men – Kenway, Physio
- 1 Video – Rehab Exercises: Coccyx – Tailbone Pain – Kenway, Physio
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