Список из самых популярных хештегов по теме #LOWBACKPAIN

3 LOW BACK PAIN STRETCHES - In many cases our low back is jammed up and and tight because of the position of our hips. This can often times cause tightness and pain like band that goes across the low back ↔️ - If you fit into this category you mightttt wanna try these out - child’s pose position: focus on your breathe and control of the diaphram. Make sure your belly is the primary mover during your breaths. Extend the hands forward and elongate your spine ‍♀️ - child’s pose with lateral reach: goal here is to stretch the ever so pesky QL muscle. If you are leaning left you should feel a pull in the right low back. And vise versa. If it’s pinching to the side you are leaning STOP - segmental roll out: segmental movements should focus on each individual spinal level as you literally roll out the spine. This enhances the mind body connection and will improve your actual spinal mobility. - These are not a quick fix but if you are someone who sits or stand for a long period of time... you better start incorporating some mobility into your life or you will pay for it eventually ‍♂️ - TAG A FRIEND who needs a good stretch ‍♂️

Low Back Pain Rehab! (Swipe Left to see the exercises!...) . . . . Low back pain, while extremely common, can still be really debilitating and stressful. The main thing to focus on what you CAN do at the moment, and get moving as much as possible. —— The main goal of this post is to give you some options and ideas of ways to reintroduce some movement after hurting your back. —- ✅These exercises focus on things like nerve mobility, lumbar mobility, and trunk strengthening. —- Everyone will tolerate different positions at different times with back pain, so find movements and positions that are comfortable for you and work from there. —— Find this helpful? Save for later and SHARE with a friend! ————— Want a comprehensive guide to assessing your mobility...and exactly how to improve it? Click the link in my BIO and check out the Functional Mobility Framework!

Hip Flexor Stretch Part 2: Rectus Femoris . As discussed in our original hip flexor stretch video (vid #1), there are MANY benefits to improving the mobility of the hip flexor muscles. This can be a HUGE benefit to many individuals with low back pain‍♂️, pinching pain in the front of the hip, and knee pain. . Similarly, to the Illiopsoas, the rectus femoris (one of the 4 quadriceps muscles) have a tendency to become ‍♂️over facilitated and restricted‍♂️. If you tend to live in an anterior pelvic-tilt position (big low-back arch, butt sticking out) you may be experiencing this. Stretching the rectus femoris (especially when utilizing an active contraction of the reciprocal muscles) is an important piece to improving hip extension mobility, and can be beneficial for many people, but we see it performed ‍♀️COMPLETELY WRONG‍♀️ so often! . By performing the stretch with knee flexion (propped up foot on back leg) an increased focus is put on the rectus femoris. When done correctly the stretch will be felt in the the front thigh of the back leg. Most people WILL NOT have to translate forward at all when properly contracting the abs/glutes. Give this one a shot and let us know how you feel! . . SPORTSMED KEYS TO REMEMBER 1️⃣Ensure padding under the knee to avoid discomfort in the 90-90 half kneeling position. 2️⃣Perform a posterior pelvic-tilt by contracting your abs and glutes. (When you do this correctly you will notice your low back becomes flatter, the boney points on the front of your hips(ASIS) have rotated to point upward, and your butt becomes tucked under) 3️⃣To increase stretch, translate yourself forward onto your lead leg while MAINTAINING abdominal and gluteal contraction. *If needed* 4️⃣Do not allow the low back to arch, use a push from a wall / forced exhalations to help maintain the “ribs down” positioning. 5️⃣Hold for 30 seconds to 1 minute __________________________________ SportsMedPT: Setting the standard for optimal movement, musculoskeletal health, and physical therapy. COMMENT BELOW with any thoughts. We’d love to help or hear your input. And don’t forget to TAG A FRIEND who just might need to see this.

SIMPLE EXERCISE TO OPEN YOUR HIPS - This exercise stretches and helps release the hip flexor and adductor (groin) muscles - Your hip flexors usually get tight from sitting all day long, and believe it or not may be playing a big role in back pain - The adductors on the other hand almost never get any love causing them to be weak and tight. Weak and tight adductors can lead to hip and knee deficits as well. ‍♂️ - The key here is the posterior pelvic tilt to start it off, properly engaging your deep core and initiating the stretch of the hip flexor. (That’s that first movement you see me do in the video) - From then on, keep your hips in good alignment and start to stretch through a clock like pattern. Targeting the hips in multiple different angles ↙️↗️ - Remember to breathe and enjoy the stretch while you are on your way to opening your hips - Tag a friend that always talks about how they need to open up their hips

Since ankle mobility has been a topic this week, check out how FMS pro, @coachjaimie works in an ankle mobility (and groin) exercise with a kettlebell. #movewithFMS #repost @coachjaimie ・・・ Here’s a mobility movement that kills two birds with one kettlebell. . . Half Kneeling Groin and Ankle Stretch with KettleBell Assistance. . . ⁉️How to!⁉️ 1️⃣In a half kneeling position setup with your hip opened about 45* 2️⃣Shoulders stay pulled back proud, core stays tight 3️⃣Squeeze your down glute, tuck your hips under as in a normal QHFS 4️⃣Drive your heel into the ground as you rock your knee as far over your toes as possible while maintaining a flat foot 5️⃣To target your ANKLE mobility keep your foot closer to your body. To target HIP mobility move your ankle farther away from your body. 6️⃣Work through a varied range. Pushing to end range and adding small rocks pushing forward more from there. 7️⃣Rinse and repeat. Use same brand of our conditioner for best results. . . ❗️A tight ankle can have major negative results on everything from squat form to sprint mechanics to ability to climb a flight of stairs. . . #exos #teamexos #mobility #squatcorrective #mobilitycorrective #stretching #gluteworkout #hipstretch #lowbackpain #anklestretch #anklemobility #longevity #sportsperformance @exoseducation

Open up your Mid Back Part 3: T-Spine Rotation Mobility . *HEP Series* . We are glad to BE BACK putting out great content, and with big changes to come for both HDmove and SportsMedPT! But first, we wanted to make sure we wrapped up our series on thoracic spine rotation mobility exercises with the following. . . IMPORTANCE OF THORACIC SPINE MOBILITY: 1/2 KNEELING T-SPINE ROTATION . . The thoracic spine is the middle section of your back, and there are 12 vertebral segments in this group. Very often, this part of our spines can become more restricted and ‍♂️less mobile‍♂️ over time, especially for those who may be less active or spend long hours sitting . . When the thoracic spine is not rotating well this can put increased stress upon the lumbar and cervical spine. Therefore, opening up this section of the back can be EXTREMELY beneficial for both low back and neck pain. . . This exercise can be very beneficial for improving thoracic rotation, and is also a great way to combine rotational mobility with a hip flexor stretch. So give it a shot, and let us know how you feel! . . SPORTSMED KEYS TO REMEMBER 1️⃣ Begin in the 1/2 kneeling position while maintaining pressure into an object with your inside knee. 2️⃣ Perform a posterior pelvic tilt by squeezing your abdominals and glutes. (See video 1) 3️⃣ When rotating ensure that top knee maintains contact with foam roller at all times. 4️⃣ Feel the end range through your mid back or rib cage, and then breathe out and attempt to rotate further. 5️⃣Repeat this motion 8-12 times on each side. ______________________________________________ SportsMedPTmove: Setting the SportsMed standard for optimal movement, musculoskeletal health, and physical therapy. COMMENT BELOW with any questions or thoughts. We’d love to help or hear your input. And don’t forget to TAG A FRIEND who just might need to see this.

Do you know what position loads your discs the most? The least? I’ve ranked them least to greatest loads so swipe ➡️➡️➡️ to see! Constantly having excess, long-term loads on our discs, especially when we are out of alignment, can lead to injury. Joint wear and tear is more probably and disc bulges or tears can occur. Be mindful of your positions throughout the day. Avoid sitting and lifting objects, as this puts the most load on your discs! Note: weight-bearing IS important for muscles, joints and ligaments to be strong. Just try to keep a straight spine vs hunched.

Spend a lot of time sitting at your desk? Defeat your poor posture habits with these helpful tips! : @natalie_celia SOUND ON #posture #posturecorrection #correctposture #sittingposture #hippain #lowbackpain #neckpain #injuryprevention #fitnesstips #goodposture #fitness #office #officespace #officetips #health #healthyspine #spinalhealth #girlsthatlift #gains

❓❔ Did You Know? ❔❓ - This exercise is beneficial as it enhances posture, flexibility and balance.It involves many groups of muscles of your lower body: side hip flexors, thighs, glutes, hamstrings, calves and obliques as well. - #prehab #rehab #backpain #didyouknow #lowbackpain #sciatica #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #flyefit #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym