From 5 years of physical therapy experience, Here's the only 15...
Tyler Van Acker@Tyler_Van_Acker
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Jul 03, 2024
~2 min read
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From 5 years of physical therapy experience,
Here's the only 15 exercises you'll ever need to avoid a lifetime of back pain.
(Tips and demo for every exercise)
Make sure you bookmark this!
Here's the only 15 exercises you'll ever need to avoid a lifetime of back pain.
(Tips and demo for every exercise)
Make sure you bookmark this!
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1. SL RDL
My favorite deadlift variation.
Lift your max weight with less risk for back strain.
Shift your weight into your heel and slowly lower your chest.
My favorite deadlift variation.
Lift your max weight with less risk for back strain.
Shift your weight into your heel and slowly lower your chest.
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2. Cat cow
Motion is medicine.
Focus on arching your upper back and rounding your lower back.
Motion is medicine.
Focus on arching your upper back and rounding your lower back.
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3. Side bend
Your back does more than bend and extend. And your core is more than just abs.
Try this side-bend strength exercise.
Think about moving up then over as you lower the weight down your side.
Your back does more than bend and extend. And your core is more than just abs.
Try this side-bend strength exercise.
Think about moving up then over as you lower the weight down your side.
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4. Deep lunge
There are many benefits to lifting heavy weights.
But I got rid of my back pain by lifting lighter weights in a full range motion.
Muscle length plus strength.
There are many benefits to lifting heavy weights.
But I got rid of my back pain by lifting lighter weights in a full range motion.
Muscle length plus strength.
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5. Hip flexion
My hip flexors have always been tight.
Stretching is a useful tool.
But I got the greatest relief from building hip flexor strength.
My hip flexors have always been tight.
Stretching is a useful tool.
But I got the greatest relief from building hip flexor strength.
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6. Pallof press
Strength to stabilize your spine.
Half kneeling helps to isolate the core.
Resist rotation and maintain a steady breath.
Strength to stabilize your spine.
Half kneeling helps to isolate the core.
Resist rotation and maintain a steady breath.
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7. Bird dog row
Sitting all day results in tight core and hip flexors.
The solution is to build strength in your extensors.
For an easier version, search youtube for "bird dog exercise".
Sitting all day results in tight core and hip flexors.
The solution is to build strength in your extensors.
For an easier version, search youtube for "bird dog exercise".
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8. Couch stretch
Quad and hip flexor stretch.
Control your breathing.
Convince your body to let go of the tension.
Quad and hip flexor stretch.
Control your breathing.
Convince your body to let go of the tension.
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9. Pigeon stretch
The back of your pelvis has 17 small muscles.
They're there to help with rotation and stability of your hip.
Find the tight muscle by changing the angle.
The back of your pelvis has 17 small muscles.
They're there to help with rotation and stability of your hip.
Find the tight muscle by changing the angle.
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10. 90 90 hip stretch
If you can't sit up straight you have tight hips.
Lean back on your arms as you work your way up to sitting.
If you can't sit up straight you have tight hips.
Lean back on your arms as you work your way up to sitting.
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11. Resisted sidestepping
This exercise is to strengthen the muscles on the back of our pelvis.
Push your knee's out into to the band and stay in posture.
This exercise is to strengthen the muscles on the back of our pelvis.
Push your knee's out into to the band and stay in posture.
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12. World's greatest stretch
Also known as runners lunge,
But this rotation variation is my #1.
Stretch your spine, hamstrings, and hip flexors so you can avoid back pain.
Also known as runners lunge,
But this rotation variation is my #1.
Stretch your spine, hamstrings, and hip flexors so you can avoid back pain.
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13. KB lower trunk rotation
I'm a big fan of outdoor exercise.
Anti-rotation exercise to stabilize your spine.
Pull your belly button in to help your core contract.
I'm a big fan of outdoor exercise.
Anti-rotation exercise to stabilize your spine.
Pull your belly button in to help your core contract.
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14. Side plank with hip drop
Static planks are over rated.
It's more important to control your movements than hold any one position.
Static planks are over rated.
It's more important to control your movements than hold any one position.
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15. Plank with KB pull through
Build rotational strength with this kettle bell exercise.
Tighten your core and keep your head up (good advice for all exercise).
Build rotational strength with this kettle bell exercise.
Tighten your core and keep your head up (good advice for all exercise).
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Have joint pain? I can help.
From 5 years of Physical Therapy experience, you can get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
From 5 years of Physical Therapy experience, you can get my 5 Joint Pain Myths below: tyler-van-acker.carrd.co
