Dr. Kennedy demonstrates the proper way to stretch the hip flexor group. this is the second video in a series on how to assess your own hip flexor and quadriceps length and then how to stretch. Dr. Doug Kennedy is a chiropractor and an acupuncturist in Boulder Colorado. With the help of his patient Betsy, he demonstrates in this video proper technique for going progressively through the hip stretch has done in a kneeling position. Step one: the patient kneels on one knee and tightens that sides gluteus maximus muscle thus pulling the spine into a flat position and the tailbone gets tucked down and under. Step two: I’ll holding the gluteus maximus muscle tight and keeping the back flat, that’s the then brings her hips and pelvis forward putting more weight on to the front leg. A good stretch will be felt in the front of the kneeling leg. Since the muscle that we are stretching originates in the spine and passes over the front of the Hoback and sacroiliac joints ending at the front of the hip, it is important to keep the middle segments, namely the lumbar spine and sacroiliac joints in a fixated positioned to allow the hip pull to activate a stretch. Step three: once a good stretch is felt in the kneeling hip at the front, Dr. Kennedy then instructs you to raise your arms and sideband away thus pulling the lumbar spine away from the hip and creating an even more intense and (deeper) stretch. Dr. Douglas Kennedy has a clinic in Boulder Colorado. There are many videos that …

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www.ncpartnersinhealth.com Partners in Health & Wellness 201 Timberhill Place Chapel Hill, NC 27514 919-933-8633 drcharleshecht@yahoo.com Low Back Exercises (Set 3 of 3) These two exercises are the final two in the progression of lower extremity exercises. They are used to increase…

This is a “classic” that we use in the office for people that are active, and people needing to improve their overall flexibility. The BHSE can help people with low back pain, both acute and chronic, people with acute hamstring strains and tightness. It’s a good stretch to do before you get out of bed in the morning, especially for people for with sciatica or numbness and tingling in their legs.

This is a fantastic and gentle way to stretch out the piriformis muscle, a muscle located under your glut muscles and often neglected. Great for athletes and those suffering from low back ache. When done correctly you will probably feel like your’s is glowing just like in the video. For this and more exercises that help to maintain hip and low back health check out videorehabsolutions.com

All you need is a chair with a comfortable seat for this one. Much of the pain of low back pain comes from the muscles and fascia of the lower back. And anyone who is suffering low back pain is loathe to bend forwards to stretch this area (it hurts too much!) and it’s not long before you lose your confidence in this critical part of the body. Loss of function happens at the same time. This simple exercise loosens the oblique muscles first and then, by adding a gentle rotation, lets quadratus lumborum be stretched in time, too. The last part of the exercises uses trapezius to stretch latissimus dorsi—which connects directly to the thoraco-lumbar fascia. We have found that using the body to stretch itself yields the longest-lasting results (better than a partner or gravity in this regard). And all of this happens in this exercise with the spine unloaded, and the relevant muscles relaxed—so you can get the movement and the stretch without the pain and discomfort. Make sure you stretch the tighter side a second time; experience shows that a marked right–left difference in key functions is strongly correlated with recurring low back pain. I have disabled comments on all our clips, because too many people abuse the opportunity. I can be contacted through my channel if you want to discuss a particular subject; as well, there are the new Stretch Therapy Forums (www.kitlaughlin.com/forums). You only need a real email address to join and post your questions. As well, more …

Adductor Stretch: form, description, and best use.

The Iliopsoas muscle is also one of our major hip flexors. When we sit for long periods of time or do things that flex the hip such as hiking, this muscle tends to get short. When it is short it can affect your posture and result in imbalances and potentially result in issues such as low back pain. www.julie-webster.com

Expand the description and view the text of the steps for this how-to video. Check out Howcast for other do-it-yourself videos from chriscomfort and more videos in the Back Pain category. You can contribute too! Create your own DIY guide at www.howcast.com or produce your own Howcast spots with the Howcast Filmmakers Program at www.howcast.com Ninety percent of all adults in the US experience back pain sooner or later. Regular stretching can better your chances—or at least push sooner off until later. To complete this How-To you will need: Comfortable clothes A floor An exercise ball Step 1: Lie flat on back Lie flat on your back on the floor with your legs straight together and your arms straight out from your sides in a ‘T’ shape, palms up. Step 2: Raise feet Keeping your legs together, raise your feet off the ground by bending your hips and knees at 90û angles. Your calves will be parallel to the floor. Step 3: Rotate lower body Pulling your belly button in toward your spine, slowly rotate your lower body to the left so the outside of your left leg and hip fall toward the floor as far as they will go without strain or pain. Step 4: Hold position Keeping your arms and upper back in contact with the floor, hold for 10 seconds. Tip: Your leg and hip might not reach the floor at first, but if you repeat this stretch regularly you’ll eventually make contact. Step 5: Repeat on right Raise your bent legs back up and then slowly lower them to the right, repeating the stretch …

www.scoobysworkshop.com You can get away without stretching almost every muscle in your body, except your hamstrings. Maintiaining hamstring flexibility is really important for every sport, for everyday activities like weeding but stretching hamstrisngs is even more important for preventing lower back pain!