this section suggests some self-help stretching and movement rehab

for general aches and pains.

feet

A short 10 min video of feet exercises and stretches. we need to take more care of our feet, they are an often forgotten body part. do these exercises regularly and feel the difference in the whole body.

Balance

Hints and Tips For Better Balance in under 4 minutes!

legs

A short workout focusing on strengthening legs. Hips, glutes, quads, hamstrings, calfs, ankles and feet.

KNEE REHAB

"Famous" Physical Therapists Bob Schrupp and Brad Heineck demonstrate the 10 Best Knee Exercises Ever Created (Stretches and Strengthening).

Knee cartilage

Bob and Brad demonstrate how to fix knee cartilage problems without surgery. They will mention the Fit Glide by Bob and Brad which is a great device for knee rehab pre or post operative.

hiatal hernia

Dr. David Williams, a leading practitioner of alternative medicine, explains how to naturally fix a hiatal hernia which can contribute to acid reflux, a common digestive problem.

Rib Rehab

Basic seated Rib rehab exercises.

hip mobility

10 Minute Hip Mobility Mat Pilates Workout

All floor exercises to get the hip mobile and flexible.

KNEE REHAB

MUST Do Exercises for an Injured knee, foot or ankle. For faster recovery


Bob and Brad demonstrate exercises you should do for a fast recovery of an injured, knee, foot or ankle.

IT Band

The 3 most common stretches for IT Band, or Iliotibial Band, Strain or Tendinitis are shown. This is a common ailment for runners. The Windmill Stretch and the Lateral Wall Lean Stretch can be done out on the roads when the symptoms begin to possibly enable further running. The Ethafoam Roller stretch is done daily to get a deep stretch (although painful)

Tennis elbow

"Famous" Physical Therapists Bob Schrupp and Brad Heineck present the absolute best self-treatment, exercises, and stretches for tennis elbow or lateral epicondylitis. Based upon Bob and Brad's combined 50 years of experience these are the best answer to get rid of your tennis elbow pain.

upper back

Starting Position: Begin lying face down. Arms should be extended to sides at shoulder level with hands at 9 and 3 o’clock position. Make hands into a soft fist with thumbs up. A pillow, or rolled towel, may be placed under your forehead for comfort.


Movement: activate core muscles. Lift hands and arms toward the ceiling. Then squeeze shoulder blades together. Neck muscles should remain relaxed. Hold for 5 seconds. Return to start position and repeat for prescribed repetitions and sets.

piriformis stretch

Start: Begin lying on your back. Cross one leg over other, placing your ankle on opposite thigh above your knee.


Movement: Grasp uncrossed leg under thigh and gently pull toward your chest. A stretch in your hip of the crossed leg should be felt. Hold for 20-30 seconds and repeat for prescribed repetitions. Alternate sides as directed.

bird-dog

Start Position: Begin on your hands and knees with your head and back in a straight position. Hands should be under your shoulders, hips directly above knees.


Movement: Activate core muscles. Raise one arm to shoulder level as opposite leg simultaneously lifts off the floor, extending to hip height. Pause momentarily. Return to start position and alternate sides. Maintain a straight spine position, not allowing your hips to twist or rotate. Do not hyper-extend low back when extending the leg. Repeat for prescribed repetitions and sets.

Leg Lift

Begin lying on your side on the floor with legs extended. The top leg should attain a straight line through your hip and shoulder. The bottom leg may be bent for added stability.


Activate core muscles. Lift top leg upward, abducting legs. Slowly return to start position and repeat for prescribed repetitions and sets.

Rotator cuff

Start: Begin standing. Place towel between elbow and body. Grasp the end of the resistance band in hand while the opposite end is anchored in the door at elbow level. Bend elbow to 90º.


Movement: Activate core muscles. While maintaining a 90º elbow bend, externally rotate your arm, keeping towel trapped against your body. If elbow loses contact, shorten the range of motion. Slowly return to start position. Repeat for prescribed repetitions and sets.

cervical spine

Start: Begin lying on your back with arms relaxed at sides.


Movement: Lift head, flexing chin to chest. Pause momentarily. Slowly return to start position. Then repeat for prescribed repetitions and sets.