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How To Stay Motivated To Overcoming Your Injuries

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Filed Under (General) by Rick Kaselj

I am doing another one of these Google Hangouts where I am answering people’s questions that came into customer support. This question I got is from Charles E.

“I am a big fan of yours. Having purchased a number of your products before, a major problem I have is pushing myself into working out.I have all sorts of exercise equipment from Bowflex machine to solid weight dumbbells and a tower to do chin-ups plus Olympic bars but it seems like once I turned 70, I sort of lost all of my energy to work out. I am 78 years old now. I have worked out most of my life. I really don’t know what to do.”

Read the rest of this entry »

What To Do About An Elevated Shoulder

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Filed Under (General) by Rick Kaselj

I want to do another Google Hangout where I answer your questions. This is a question that came from the customer support and it’s from Laura A.

“Hi Rick! I just wanted to ask if you have any suggestions on how to fix a shoulder height imbalance. My left shoulder is significantly higher than my right and I am not exactly sure what I should do to fix that. I look forward to hearing back from you”.

What To Do About An Elevated Shoulder

CLICK HERE to watch the YouTube video.

Firstly, we tend to have differences in the shoulder and usually our dominant side that we use all the time is a little bit lower than the other side. This is because we use that shoulder a lot more so it’s a lot loser and it hangs down more. Secondly, there could also be a difference if you had a previous injury on one of your shoulders that might affect the height that you have in your shoulder.

Thirdly, you need to look at your upper trapezius. It could be overactive. Now it all depends, the previous injury might caused it to be overactive or if you have stress that congregates there or if you have poor posture. So what you need to do is to work on deactivating that upper trap. Work on relaxing that upper trap.

upper trapezius What To Do About An Elevated Shoulder

Fourthly, work on activating the shoulder blade muscles specifically, the lower trapezius. This will help move that shoulder blade, down and towards the mid line or towards the spine. Lastly, do downward punches. So if I take like a pulley and I have grabbed the pulley or tubing, I push down and I am punching down. This will help the lower shoulder. I am activating serratus anterior which is one of the shoulder blade muscles, some of the other shoulder blade muscles, lower trapezius. I am working and activating those muscles that help turn off the upper trapezius.

How to Do Downward Punches What To Do About An Elevated Shoulder

Downward Punches

So there you go Laura! Give those exercises and ideas a go! I will do a more comprehensive YouTube video when I get into the gym where I will go through these exercises a little bit more and then some lower trapezius exercises.

If you are a health and fitness professional or an enthusiast who wants to learn more about muscle imbalances, I recommend checking out the Muscle Imbalances Revealed Series. It is amazing when it comes to muscle imbalances. If you want to learn more about scapular stabilization exercises or shoulder blade muscles, then check out the Scapular Stabilization Exercises program that I have setup.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, a video or an interview that will help you overcome your injury or pain. Secondly, if you are watching this on YouTube, head up above, hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about different tips and tricks on overcoming and preventing injury or pain. Thirdly, head down below, hit “Like” and leave me a question or comment.

If you want to eliminate your annoying shoulder pain for good, then check out the Fix My Shoulder Pain program here:

fix my shoulder pain What To Do About An Elevated Shoulder

Take care!

Rick Kaselj, MS
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Great Exercises to Improve Hip Internal Rotation

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Filed Under (General) by Rick Kaselj

I wanted to go through a great exercise to help improve hip internal rotation.

A common muscle imbalance that happens with people is they are tightening up in the hips and they are losing how much internal rotation they have because of core weakness but also because of tightness in that hip.

Great Exercises to Improve Hip Internal Rotation

CLICK HERE to watch the YouTube video.

I wanted to go through a great exercise that helps increase that hip internal rotation. It is called Leg Rotations on the Wall. I will get Donnalee to demonstrate it.

You are lying on a mat and you are bringing your legs up against the wall. Your upper body is relaxed and you bring out the arms out to about 45 degrees and then you bring your palms up. This puts your upper body in a more relaxed position. Now, have your legs up against the wall. You are going to separate a little bit and you are going to isolate the hips and rotate the legs out and back. You are really trying to focus on that movement happening in the hip as opposed to the ankle and the lower leg.

Leg Rotations on the Wall Great Exercises to Improve Hip Internal Rotation

Leg Rotations on the Wall

Now if you need help to see if you are rotating the hips, you can bring your hands and put them on your thighs and almost have it as a guide where you kind of like rotating out and then rotating in. Also in this position, it ends up being an unloaded position so you can really isolate that hip joint and you are rotating out, holding for a second or two and then rotating in and holding for a second or two.

Leg Rotations on the Wall with hands on your thighs Great Exercises to Improve Hip Internal Rotation

Leg Rotations on the Wall with hands on your thighs

Another important thing when it comes to this exercise is it helps educate the body when it comes to joint isolation. A lot of times people don’t know how to isolate their joints or isolate movements and this helps educate the body to separate the hip joint movement from the rest of the body which is an important thing in order to move properly, overcome injuries and prevent injuries.

Now how I progress from this is you separate a little bit further and then you would go through the same movement, rotating in and rotating out. You are not going to feel really strong stretch. You are going to feel a light stretch in the hip and you should feel it easier to move that hip in internal rotation, rotating in and rotating out.

Leg Rotations on the Wall progression Great Exercises to Improve Hip Internal Rotation

Leg Rotations on the Wall (progression)

Give that exercise a go if you have poor internal rotation of the hip. It’s really simple and easy to do. You can do it while watching a movie or while watching TV.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, video or an interview for you that will help you overcome your injury or pain.

Secondly, if you are watching this on YouTube, head up above, hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about tips and tricks on overcoming injury or pain.

Thirdly, head down below, hit “Like” and leave me a question or comment.

Lastly, if you are looking for a resource that really expands on this and muscle imbalances which is what we are addressing or dealing with when it comes to this exercise, then take a look at the link below. There is an amazing resource called Muscle Imbalances Revealed which is a multi-part program that covers different parts of the body.

The Complete Muscle Imbalances Revealed System Great Exercises to Improve Hip Internal Rotation

Take care!

Rick Kaselj, MS

3 Mini Band Wall Exercises for Shoulder Health

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Filed Under (General) by Rick Kaselj

Another thing that I travel with and throw in my back pack carry-on whenever I go to different places to present, to attend a business networking or to take part of conferences is a Mini-Band. It easily fits in my back pack.

Today, I wanted to go through the 3 Mini Band Wall Exercises for Shoulder Health.

3 Mini Band Wall Exercises for Shoulder Health

CLICK HERE to watch the YouTube video.

#1 – External Rotations

I need to figure out a better name than that but it’s just what the movement is done with the shoulder. You are in standing position. Ideally, you are up against the wall but we can’t do it because there is a railing behind us but your head, mid back, and seat are up against the wall.

External Rotations 3 Mini Band Wall Exercises for Shoulder Health

External Rotations

You start off with your elbows close to your body. Your hands are in and then you are going to contract your shoulder muscles and your mid back muscles and separate the hands and then relax. You are looking at a smooth and controlled movement. Tightening one second, tightening back and relaxing one second. We are really targeting the rotator cuff muscles and those mid back muscles. You have got the wall as your feedback to keep you in good alignment so you are strengthening the muscle in good alignment.

#2 – Arm Reach

It builds on the first one, good alignment, elbows in the body, bring the hands out and then you are going to reach up. Try to bring those elbows to shoulder height and then bring them back down.

Arm Reach 3 Mini Band Wall Exercises for Shoulder Health

Arm Reach

With this one, we have added more movements. We are challenging the rotator cuff a lot more and then we are working those mid back muscles and those scapular muscles because we have started to add movement in bringing that elbow so it’s in alignment with the shoulder just a touch below.

#3 – Hands Out in Front

Same thing, good alignment, up against the wall, elbows in, bringing the hands apart and then you are just reaching out to about shoulder height, and then coming back to the start. Relaxing, putting tension on the tubing and then reaching out front and coming back.

Hands out in Front 3 Mini Band Wall Exercises for Shoulder Health

Hands out in Front

There you go, those are the 3 Mini Band Wall Exercises that you do for shoulder health. They are also helping when it comes to recovering from a shoulder injury but they are also good to work for regular shoulder health because shoulder injuries tend to be very common when it comes to people who exercise most prominently in men.

Now when it comes to how often to do these, start off really light and make sure that you get the movement correctly. You might go through like 5 repetitions with light resistance, making sure you get the exercise and movement correctly.

The mini bands are kind of designed more for leg work so there is actually quite a bit of resistance to them especially for the upper body work. I find 5 repetitions being good enough. I would go 5 repetitions, one set of each of the three exercises and that will be good enough because we are hitting that rotator cuff muscle and targeting the mid back with each of the exercises. And with the last two, we are really targeting those scapular muscles or the shoulder blade muscles.

Give those 3 Mini Band Wall Exercises for Shoulder Health a go.

Make sure to swing by ExercisesForInjuries.com and enter in your injury or pain. There is a good chance that I have an article, a video or an interview that will help you overcome your injury or pain.

Secondly, if you are watching this on YouTube, head up above, hit “Subscribe”. What that will do is every couple of days you will get a video like this where I help you with tips and tricks on overcoming and preventing injury and pain.

Thirdly, head down below, hit “Like” and leave me a question or comment.

If you are suffering from any kind of shoulder discomfort and wanted to get back to pain free workouts, then check out the Fix My Shoulder Pain program here:

 

 

fix my shoulder pain 3 Mini Band Wall Exercises for Shoulder Health

Take care!

Rick Kaselj, MS

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How to Get More Out of Your Treadmill Workouts

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Filed Under (General) by Rick Kaselj

Today, I have an interview that I did a few weeks back when I was in Miami.

It is with my fellow Canadian, Shawna K. She is from an area that gets a lot of snow and it is difficult to go outside to exercise. She talks about how you can add the treadmill into your workout to get more from your workouts.

Take it away, Shawna.

Rick

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Rick: Hey, this is Rick Kaselj from ExercisesForInjuries.com with Shawna Kaminski. We are down here in Miami. We are attending a mastermind conference. Usually, we meet up and do a wide variety of videos. With this one, we are going to talk about a device that we used to hate but now liking it more…and that is the treadmill.

How to Get More Out of Your Treadmill Workouts

CLICK HERE to watch the YouTube video

Shawna: Exactly! Yeah, I think most of us would make fun of anyone who is using treadmill and be like, “Get off the treadmill. The treadmill is not great for fat loss. It’s going to cause injuries. You are not going to get the fat loss results or the body of your dreams on the treadmill”. And yet how many fit pros are going to be here, all singing the same song, “I go into a gym, there is a sea of treadmills”, we are not winning this battle.

Rick: Yes, even if you go into the gym at the hotel. There are like 8 treadmills.

Shawna: Everybody is on a treadmill, so I thought what can we do?

Rick: 8 treadmills and a very cute 5 pound kettlebell!

Shawna: Exactly, like seriously? So, it’s like what can we do? Because we are not changing people’s mind on the treadmill, I thought we need to meet people on the treadmill, right?

Rick: Yeah!

Shawna: One of the problems on the treadmill is that the workouts are long, typically 30 to 60 plus minutes. So, I have backed down. I have made workouts for like 20 minutes and up the intensity. We are doing workout like running on a treadmill, doing different locomotive steps like side steps, backwards. Trying to get a little used to this, right? And so, I want people to be doing upper body stuff too so we are off the treadmill. We are doing inverted rows on the handles, push ups and all kinds of things so it’s not just lower body ways because you are always dealing with people with lower body injuries on the treadmill, right?

Rick: Yeah! Knees, sore knees and shins…

Shawna: And so, I just thought I feel like we need to redeem the treadmill. I just wanted to tell you and your readers about the redemption of the treadmill for a terrific fat loss program where you can actually get fantastic results.

Rick: Okay! And so instead of being the typical, you want people to go for twenty minutes or thirty minutes or an hour on the treadmill. Before we were talking about taking it completely off but now you are using it. You get them on the treadmill for a lot shorter period of time. You increase the intensity so with them being on the treadmill a lot less, there is less likelihood of injury. You have utilized the treadmill by getting them to add that intensity, getting them off the treadmill and bringing in upper body and lower body exercises so that they can get a full body workout instead of just over working your joints and just working your cardio vascular system.

Shawna: Exactly! Just in a shorter amount of time because number one objection to working out is “I don’t have time”. Everybody has twenty minutes.

Rick: Yeah, I completely agree. I know, time with myself, with training people and the business, kids, wife, my mother and mother in law, it’s difficult to find what I had in the twenties which is like three hours to workout.

Shawna: Yes!

Rick: Now, it’s like 10 to 30 minutes.

Shawna: Exactly! And so if you can work your entire body as well as your core, you could be a marathon runner, you could be a grandma because I use something called PRE, Perceived Rate of Exertion. You don’t even have to be running on the treadmill. You could be doing a power walk for people that are nursing injuries or maybe not quite as fit. So, it could really be the gambit of beginners to advanced. We are using the treadmill like I am using jump rope or burpees, fast and dirty.

Rick: Awesome! Where can people get more information about you Shawna? There are lots of articles and videos from Shawna on ExercisesForInjuries.com but where can they get more information on your treadmill program?

Shawna: On TreadMillFatLoss.com

Rick: Yeah, I will have more information underneath this blog post.

Shawna: Alright!

Rick: So, thank you very much Shawna!

Shawna: And let’s go enjoy Miami!

Rick: Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, a video or an interview for you or enter in Shawna’s name. She has a whole bunch of articles when it relates to jump rope, burpees, arm flexes and all kinds of stuff! If you are watching this on YouTube, head up above and hit “Subscribe”. What that will do is every couple of days you will get a video like this and give it a thumbs up. You can also leave Shawna and I a question or comment underneath this blog post.

If you would like to know how to use the treadmill to get the MOST effective fat burning and body transforming workouts ever, then check out the Treadmill Fat Loss program here:

Treadmill Fat Loss How to Get More Out of Your Treadmill Workouts

Take care!

Rick Kaselj from ExercisesForInjuries.com and Shawna from TreadmillFatLoss.com

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Best Knee Tubing Exercise if You Can Not Squat

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Filed Under (General) by Rick Kaselj

I wanted to go through a great exercise for people who can’t squat. If you get pain when you squat, if you have knee pain when you squat, if you just avoid squatting because of knee pain, these 3 great exercises that you can do is going to help strengthen your knee and more importantly strengthen your hip. A strong hip will alleviate stress and strain on the knee which allows the knee to recover and then also subside the knee pain. These are the 3 different ways of doing a Tubing Good Morning Exercise. 

Best Knee Tubing Exercise if You Can’t Squat

CLICK HERE to watch the YouTube video.

I have got loop tubing and you can pretty much get this loop tubing anywhere. You can find it on Amazon.com. I will have a link to it down below. You can find it at a regular department store and it is just regular loop tubing and you know some people use it for assisted pull ups. I use it for a wide variety of things. I have three or four different types of resistance and with this company, this is the lowest resistance one.

#1 – Toes Pointing Straight Ahead

Donna is going to step on the loop tubing at the arches of her foot so it is secure then she is going to take the tubing and move it over her head and then put it on her traps. She doesn’t want to put it on the back of her neck because we don’t want unnecessary stress. We got her under traps and then she has grabbed it just as a safety thing because we don’t want to roll behind, we don’t want to roll forward. We want to kind of keep it into position. Now we are going through that Good Morning exercise, the traditional one.

How to do Toes Pointing Straight Ahead front view Best Knee Tubing Exercise if You Can Not Squat

Toes Pointing Straight Ahead (Front View) 

Your feet are straight ahead. Donna is going to bend a little bit so that the knees are in the safe position. Then she is going to hip hinge or move through the hip and then back up to straight and then again. The main movement is happening in that hip area. We are targeting the glutes and the ham strings. Like I mentioned, if you have knee pain, if we can strengthen up the hip as much as we can and that posterior chain, the less stress it puts on the knee and helps when it comes to the knee recovery.

How to doToes Pointing Straight Ahead side view Best Knee Tubing Exercise if You Can Not Squat

Toes Pointing Straight Ahead (Side View)

Donna went through things from the front. We did that so you could see the foot position. Now, I am just going to get Donna to face this way and we will just go through the toe straight ahead. How far the feet are? The feet are about hip width apart. I am not tight together, I am not really wide. We are about hip width apart and we are going through the movement. Feet straight ahead, knees slightly bent, really moving through that hip. You can see her head, shoulders and hips are in good alignment.

#2 – Toes Out

How to do Toes Out Best Knee Tubing Exercise if You Can Not Squat

Toes Out 

You are not going way out to like 90 so I am at like straight ahead and I might go out about like 30 degrees and then same thing. Knees slightly bent, bending through that hip and then coming up. We are working the extensors, the glutes and the hamstrings. The nice thing with this, when we start rotating that foot out but specifically that rotation happening in the hip we target the other glutes that ends up being like glute medius which is really important when it comes to preventing and overcoming numerous injuries in the hip, knee and back.

#3 – Toes In

How to do Toes In Best Knee Tubing Exercise if You Can Not Squat

Toes In

I am not going to toe in all the way to like 90. Straight ahead, I am going to come in and I am going to rotate about 30 degrees. I really want to make sure that the movement is happening in the hip and not twisting in the knee because I don’t want to put unnecessary stress on that knee. So toeing in, slight bend in the knee in a safe position, bending at the hip, feeling in the hamstring at the bottom position, coming up, working the lower back, the glutes and the glute medius.

So there you go! That is a great exercise to do if you can’t squat or whenever you are going through a squatting movement or doing squatting exercises that irritates your knees. You can do that Good Morning exercise with the loop tubing. I will go through more exercises in other videos when it comes to the loop tubing and then changing that foot position, focusing in that movement happening in the hip is another way of targeting those glutes because strong glutes prevent back pain and helps preventing and overcoming knee pain.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, a video or an interview that will help you overcome your injury or pain. Secondly, if you are watching this on YouTube, head up above, hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about different tips and tricks on overcoming and preventing injury or pain. Thirdly, head down below, hit “Like” and leave me a question or comment.

If you are suffering from any kind of knee discomfort and wanted to end your knee pain, then check out the Fix My Knee Pain program here:

Fix My Knee Pain Best Knee Tubing Exercise if You Can Not Squat

Rick Kaselj, MS

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3 Mini Band Floor Exercise for Shoulder Health

2

Filed Under (General) by Rick Kaselj

Today, I have some great exercises for you and a video, I wanted to go through 3 Mini Band Floor Exercises that you can do for shoulder health. The mini band is one of those little devices that I travel with. It easily fits in my back pack. I put it in my back pack with my loop tubing and skipping rope or jump rope and it is something that I can travel with easily and go through my workouts and do a little bit in the hotel room or if there is a nice area to go through a quick workout.

3 Mini Band Floor Exercise for Shoulder Health

CLICK HERE to watch the YouTube video.

The mini band is excellent when it comes to shoulder health. The exercises that I will go through are great if you have an old shoulder injury or if you want to do something to prevent that shoulder injury from coming back. They are also great exercises to do if you are rehabilitating from a shoulder injury. You are just going to have to find what level you can do when it comes to intensity and how many reps and sets that you can do. I will get Donnalee to demonstrate them.

#1 – Hand Shuffle

We get into that four point position. Knees are underneath the hips, hands are underneath the shoulders and we are in good alignment with the rest of the body. Tightening that abdominal area because we don’t want the pelvis to tilt forward or back. The tubing is unloaded and then we load up the tubing and we are shuffling the hands to one side. I usually go two shuffles to one direction and then coming back to the start and then to the other direction. We are really trying to focus on that shoulder blade area do the work.

Hand Shuffle front view 3 Mini Band Floor Exercise for Shoulder Health

Hand Shuffle (front view)

I will just get Donnalee to change her position. You are in that four point position. Knees are underneath the hips, offloading the tubing, loading the tubing and now she is just shuffling and really trying to have that shoulder blade area do the work and tight through that core as well.

Hand Shuffle side view 3 Mini Band Floor Exercise for Shoulder Health

Hand Shuffle (side view)

#2 – Hands Out Front

Going from the front and getting into that four point position, knees underneath the hips, hands underneath the shoulders, getting the body in good alignment, tightening the abdominal area, preventing that pelvis from moving, the tubing is offloaded, and then loading up that tubing. We are about shoulder width apart and then you are going to bring that hand out front and it’s not going to be very far and back. It might be ten to twenty degrees forward. You are really trying to focus on the shoulder blade area doing the exercises and not having your upper trapezius do all the work.

Hands Out Front front view 3 Mini Band Floor Exercise for Shoulder Health

Hands Out Front (front view)

Switching positions so we can get people to look at things from the side. Same thing with the four point position, offloading that tubing, loading it up, hands are underneath that shoulders and then just reaching forward and back. Try to have that shoulder blade do that movement and try not have the upper trapezius do all the work, they are going to help but we don’t want them to do all the work.

Hands Out Front side view 3 Mini Band Floor Exercise for Shoulder Health

Hands Out Front (side view)

#3 – Push Up

With the push up, you can go from the knees or toes. Going from toes adds more intensity and makes it more difficult but you can start off from the knees in order to get the right idea on how to do the exercise.

Push Up front view 3 Mini Band Floor Exercise for Shoulder Health

Push Up (front view)

Same position moving from that four point to the knees, hands are straight, off loading the tubing, loading the tubing and then going into that push up movement. With the push up, the elbows tend to be quite close to the body with this one but you are really working with your shoulder blade muscles to have them work hard, separate that tubing and activating those lats or the muscles on the side.

We will demonstrate it from the side. Going into that four point, going into that push ups from the knees, off-loading, loading, going into that push up and then straightening out. Really try to have those shoulder blade muscles do the work and really try to activate those lats to do the work which are the large muscles on the side.

Push Up side view 3 Mini Band Floor Exercise for Shoulder Health

Push Up (side view)

Give those three exercises a go. Mini bands are small effective pieces of equipment that you can get that will really give you some challenging exercises for your shoulders. When it comes to reps and set schemes, at the start go light. Make sure you have the correct movement and you are doing the exercise right. And then you can progress to about 5 repetitions, two or three on each side to start with.

They are quite challenging to go through and I would just go through things once because we are really targeting those scapular muscles. There are stabilizing muscles around the blade and we don’t want to over fatigue them because they are not going to work properly throughout the day and help stabilize the shoulder joint and prevent that shoulder from being re-injured or have an injury worse later on in the day.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain, there is a good chance that I have an article, a video or an interview that will help you overcome injury or pain.

Secondly, if you are watching this on YouTube, head up above and hit “Subscribe”. What that will do is you will get a YouTube video like this every couple of days where I talk about tips and tricks on overcoming and preventing injury or pain.

Thirdly, head down below, hit “Like” and leave me a question or comment.

If you want to unlock the secret to fixing your shoulders in just minutes and get back to your high intensity pain free workouts, then check out the Fix My Shoulder Pain System here:

fix my shoulder pain 3 Mini Band Floor Exercise for Shoulder Health

Take care.
Rick Kaselj, MS.

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BEST Exercises to Loosen Up Your Lower Mid Back

2

Filed Under (General) by Rick Kaselj

Today, I got a great little exercise to help loosen your lower mid back.

I feel great after doing it and I know you will as well.

Enjoy the exercise!

Rick Kaselj, MS

============

In this video, I wanted to go through the best exercise to loosen up your lower mid back by doing the Scorpion Stretch.

BEST Exercises to Loosen Up Your Lower Mid-Back

CLICK HERE to watch the YouTube video.

I will get Donnalee to demonstrate it. You are lying down on your stomach. You are going to put your head on a towel or something to relax those neck muscles and keep your neck align with the rest of your body. When it comes to this Scorpion Stretch, we are going to break it down into four progressions.

#1 – Hip Off The Floor

Hip Off The Floor BEST Exercises to Loosen Up Your Lower Mid Back

Hip Off The Floor

Donnalee is bringing her arms out to the side to anchor her upper body because we are going to start moving the lower body. The first progression is just bringing the hip up and then back down. The key thing to remember is you want to focus on the movement happening in the glute. The hamstring isn’t doing the work; it’s the glute that is doing the work.

#2 – Hips at 90

Hips at 90 BEST Exercises to Loosen Up Your Lower Mid Back

Hips at 90

If the first progression is too easy, you progress on to Hips at 90. Donnalee is trying to bring those hips to 90 on a nice and slow controlled movement.

#3 – Foot to the Floor

Foot to the Floor BEST Exercises to Loosen Up Your Lower Mid Back

Foot to the Floor

You are going to lift, rotate through the hips and low back, and try to touch the floor as soon as you can and then come back. And then going to the other side lifting that hip up. The movement is happening from the glute, trying to bring that foot or toe to the ground as soon as you can and then coming back. With this one, we are mobilizing the hip, we are mobilizing the side joint, we are loosening up that low back and we are loosening up that lower mid back area.

#4 – Foot Reach

Foot Reach BEST Exercises to Loosen Up Your Lower Mid Back

Foot Reach

You are trying to reach as far as you can with that foot and it could be with the toe or with the heel. You are using that upper body, the arms kind of anchor yourself, and reaching as far as you can with the toe or the heel. You can see Donnalee is going further and further as she is doing more and more repetitions.

#5 – Bringing The Foot To The Hand

Bringing The Foot To The Hand BEST Exercises to Loosen Up Your Lower Mid Back

Bringing The Foot To The Hand

The last level is bringing your foot all the way to your hand.

What I find with this is it works well to go through those movements as a progressive warm-up as opposed to just jumping to that fifth progression right to the hand. It is nice to work your way through lifting the hips then going hips to 90 then to foot touch and then foot reach and then foot to the hand. As you have warmed up, you can go through the movement a lot quicker. Start off slower, loosen things up, make sure you are doing the movement right, loosen up that hip, side joint, low back, low mid back and then you can pick up the pace. So there you go! Give that Scorpion Stretch a go.

Make sure to swing by ExercisesForInjuries.com and enter in your injury or pain. There is a good chance that I have an article, a video or an interview that will help you overcome your injury or pain. Secondly, if you are watching this on YouTube, head up above and hit “Subscribe”. What that will do is every couple of days you will get a tip or trick when it comes to overcoming injury and pain. Thirdly, head down below, hit “Like” and leave me a question or a comment.

If you want to unlock your body’s potential to help reach all of your physical and movement goals, then check out the Ruthless Mobility program here:

Ruthless Mobility Program by Dean Somerset and Rick Kaselj BEST Exercises to Loosen Up Your Lower Mid Back

Take care!

Rick Kaselj, MS
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