Spine-Frequency (2025)

13/11/2024

🚨Hip Mobility for Beginners‼️

1️⃣Hip Flexor Stretch
2️⃣Figure 4 Stretch
3️⃣Frog Rocking
4️⃣Hip Extension Stretch
5️⃣Low-Oblique Rotations
6️⃣Windshield Wiper
7️⃣Half-Kneeling Hinges
8️⃣Hip Hinges

Follow 👉 for daily pain relief and mobility tips!📚

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12/11/2024

Dealing with sharp, acute low back pain?

Back injury?
Sciatica?
Long travels with too much sitting?
Or maybe you just woke up one-day feeling pain?

𝐘𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐠𝐞𝐭 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐦𝐨𝐯𝐢𝐧𝐠!

If the pain is intense, you can try some of these moves and focus on the range of motion that feels good for YOU.

📍nerve glides
📍hip stretch
📍lower trunk mobility
📍push up lower back
📍full spine mobility

Our body is made to move. When there’s pain, you may have to adjust how you move for a short period, but avoiding being completely sedentary can help your body identify the area of concern, focus healing on that area, & prevent the issue from worsening or becoming chronic.

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disc

11/11/2024

Except in very rare cases, piriformis syndrome and deep gluteal syndrome probably don’t exist in the way that most people think they do. This is extremely important to understand.

True compression of the sciatic nerve by the piriformis would present similar to sitting on the toilet for too long, mainly resulting in numbness, tingling, or burning down your leg along the path of the sciatic nerve and its branches.

What’s actually happening then?

The best analogy I can provide is one that I first heard from Tom Jesson, a leading expert in this area.

If you’ve watched our video about “rhomboid pain”, which happens to be the most watched video on our YouTube channel, you’ll know that pain in this area of the upper back typically stems from irritation of a nerve or structure in your neck.

In most cases, this is actually what’s happening in people who have been diagnosed with piriformis syndrome – there is irritation of a nerve or structure in the lower back contributing to symptoms in your butt, thigh, or down the back of your leg. There are different medical terms for this, such as referred pain, radicular pain, and radiculopathy.

If not the lower back, the second most common culprit would be the hip joint itself. For example, a study by Khan et al in 2004 discovered that although the groin and buttock regions are the most common locations of pain for individuals with hip osteoarthritis, people can report a distribution of symptoms into their thigh, knee, and even shin or calf.

Shown are SOME positions, movements or activities that may help relieve your symptoms.

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11/11/2024

💥 QL PAIN

❌ If you’re dealing with lower back pain in your QL and spend all your time stretching, but your pain keeps coming back, do these 4 strengthening exercises instead:

1️⃣ QL Walks

This exercise will strengthen your glutes and spinal erectors. It’s great because you can keep your low back neutral while performing it, to avoid aggravating the pain.

2️⃣ Bench Bridge Lifts

These are great for both stretching and strengthening the QL muscle (quadratus lumborum).

3️⃣ Suitcase Carry

This one will force your QL to stay contracted in order for you to be able to maintain an upright position.

4️⃣ QL Touchdowns

These are great for strengthening your QL’s especially if your back is very sensitive.

💪 These exercises can help strengthen your lower back muscles, so that they get tight less often.

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Happy recovery!

24/10/2024

⚡️GLUTE PAIN⚡️

Glute pain can arise when the muscles in the buttocks (piriformis, gluteus medius, maximus…), become tense, strained, or experience spasms. These muscles play a crucial role in our day-to-day movements, especially hip external rotation.

Symptoms may include pain in the buttocks, muscle tenderness, and sometimes radiating pain down your leg…

Strengthening and releasing your glute muscles can help reduce the symptoms and help you recover from pain.

⬆️ Here are 5 of my favorite exercises for releasing & strengthening the glutes and overcoming the pain.

1️⃣ Pigeon Raises
2️⃣ Assisted Hip Airplane
3️⃣ Elevated Prone Leg Lifts
4️⃣ Kneeling Pelvic Tilts
5️⃣ Marching Hip Thrusts

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Happy recovery!

23/10/2024

💥𝐒𝐩𝐨𝐧𝐝𝐲𝐥𝐨𝐥𝐢𝐬𝐭𝐡𝐞𝐬𝐢𝐬💥
———
📚Spondylolisthesis describes a condition where a vertebral body slides out of its normal alignment. This movement can either be posterior in direction (retrolisthesis) or anterior (anterolisthesis), as shown in this image. These types of injuries are preceded by a fracture to the pars interarticularis (spondylolysis) and can result in low back pain.

🔎In some cases, surgical correction is required if an individual begins demonstrating motor loss or has severe, unrelenting pain. However, many times, this diagnosis can be treated conservatively with exercise.

🧠Exercise interventions that appear to work best include those that target the muscles of the lumbar spine as well as stretching exercises of the hamstrings and hip flexors.

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22/10/2024

😏Struggling with tight hamstrings?
😏Or maybe you have plenty of flexibility but you lack the ability to control your mobility?
😝Well either way, I got you covered!

I put together a quick hamstring routine that also works the hip flexors, hip adductors (groin), glutes, calves & that pesky sciatic nerve!

1️⃣ Supine Sciatic Nerve Glides
2️⃣ Supine Leg Swings Up and Out
3️⃣ Down Dog
4️⃣ Hamstring Scoops
5️⃣ 1/2 Kneeling Hamstring Reaches
6️⃣ Bear Sit Kickouts
7️⃣ Seated Pancake Reaches
8️⃣ Lumbar Biased Cat Cow
9️⃣ Pike Stretch

🔑 Don’t just speed through these movements, slow them down and really learn how to control each position.
🔑 After all, mobility is all about control 😍😍

👍🏼 I like to 1-2 rounds depending on how I feel. This should take you around 10-15 minutes to complete.

Give it a try and comment below if you have any questions.👊🏼💥

Tag a friend who needs more hip mobility!

21/10/2024

There is no “best” exercise for the treatment of sciatica.

You might come across videos on YouTube that promise a quick fix and we think it’s amazing when people do find relief with those videos, but it’s important to set realistic expectations because although sciatica has a generally favorable time course, symptoms don’t always quickly resolve and for some people, actually become persistent or episodic.

There are generally three camps of exercises:
1. Trunk strengthening exercises, oftentimes in reference to Stuart McGill’s big 3 - which are performed daily as isometric holds within tolerance.

2. Nerve glide variations that are prescribed with the intention of reducing the sensitivity of the nerve with different movements.

3. Repeated motions, or you might have heard this be called the McKenzie method. A simplified explanation is that you repeat movements in the direction that improves your symptoms. You might try bending forward 10 times and then bending backward 10 times. If bending forward worsens your symptoms and bending backward improves your symptoms, then you would try to take advantage of that. Periodically throughout the day, in standing or on your stomach, you might repeatedly extend your back for a short duration of time depending on how you respond. If it helps and your tolerance to extension improves, then you might increase the amount of repetitions or the range of motion over time. You can do the same thing if your symptoms are worse with extension and better with flexion.

No single approach is going to work for everyone. And for that reason, one of the approaches, or a combination of the three, might work for anyone. However, it’s not necessarily due to the mechanisms that they propose such as improving core stability, un-trapping the nerve, or pushing the disc material back in. Remember, the goal of rehab is to improve your function and how you feel. It doesn’t need to be much more complicated than that.

Follow 👉 for daily pain relief and mobility tips!📚

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20/10/2024

SI JOINT PAIN? 💥

If you get pain around your tail bone area then this one is for you! 🫵

I’ll often hear people say ‘my SI joint is out’ or ‘I used to get my SI joint put back in’ 🙅‍♂️

Studies have shown the SIJ only has 2-4mm movement at best and is surrounded by super strong ligaments, so for it to be out of place would require something like a severe car crash to have taken place 🚔

The best thing you can do is keep the surrounding muscles strong and the joints mobile, so here are a few of my favourite exercises to begin with 👌🏼

So save this post, hit the ❤️ if this was helpful and get to work on these a few times a week!

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14/10/2024

Guys!!!!!!!! It is finally here..........
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WITH PROVEN SCIENCE BEHIND THIS PRODUCT, AND ONLY AFTER 2 WEEKS YOUR OXIDATIVE STRESS LEVELS REDUCE BY 45%%%%%%%

I AM YET TO HAVE 1 CLIENT THAT HASN'T FELT THE BRILLIANT RESULTS AND BENEFITS OF PROTANDUM!

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GET IN TOUCH WITH ME TODAY TO FIND OUT MORE,
ON HOW TO PERFROM AT YOUR OPTIMUM LEVELS!!!

03/10/2024

💥𝐋𝐮𝐦𝐛𝐚𝐫 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲💥
———
🔎Yesterday’s post covered mobilizations for the sciatic nerve, which can help reduce back pain and sciatic nerve related pain. Besides these nerve mobilizations, another important component to consider is mobility of the low back or lumbar spine.
-
🧠The lumbar spine moves through all three planes of motion (sagittal, frontal and transverse) and can sometimes be an area of ‘tightness’ for people. If this is the case for you, give these simple drills a try and let me know if you have any questions.
👉Sagittal Plane:
1️⃣Prone Extension on Elbows
2️⃣Prone Extension on Hands
1️⃣Supine Flexion (double knee to chest)
2️⃣Quadruped Flexion (child’s pose)
👉Frontal Plane:
1️⃣Standing Sidebend
👉Transverse Plane:
1️⃣Seated Rotation
2️⃣Supine Rotation

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disc

02/10/2024

🙋Have you woken up one morning and all of a sudden felt an intense pain that starts in your back and travels down one or both of your legs? If so, as many of us are, your discs may be a culprit of low back pain, which is one of the most common ailments individuals sustain in the world.

👉A specific type of low back pain is known as a disc herniation, which is when one of the discs that sit in-between the bones (vertebrae) in your spine is ‘pushed’ out of its normal position, and can potentially irritate a neaarby nerve root, which leads to a burning, intense pin that can travel down one or both legs. Although this pain is very real and can be quite intense, the good news is that it IS treatable, often without the need for medications, injections, or other passive interventions.

💯Active problems require active solutions, and we are here to show you 4 excellent exercises for disc herniations to ultimately manage your OWN back pain! 🙌

Follow 👉 for daily pain relief and mobility tips!📚

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Spine-Frequency

13/11/2024

12/11/2024

11/11/2024

11/11/2024

24/10/2024

23/10/2024

22/10/2024

21/10/2024

20/10/2024

14/10/2024

03/10/2024

02/10/2024

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