Hayley Vera • Lifestyle Coach on Instagram: "❌⚠️ 𝗱𝗼𝗻’𝘁 𝗺𝗮𝗸𝗲 𝘁𝗵𝗶𝘀 𝗺𝗶𝘀𝘁𝗮𝗸𝗲 𝗶𝗳 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗸𝗻𝗲𝗲 𝗽𝗮𝗶𝗻 👇🏼‼️ Poliquin step-ups are great for patellar knee pain because they focus on strengthening the muscles around the knee, especially the vastus medialis (the inner part of the quadriceps), which plays a big role in stabilizing the kneecap (patella). When the muscles around the knee are weak or imbalanced, it can cause the patella to move improperly, leading to pain. Strengthening the quads, particularly the vastus medialis, helps improve the tracking of the patella and reduce the pain associated with conditions like patellofemoral pain syndrome (pain in the front of the knee). Here’s why these step-ups are effective: ➡️ The step-up works the qua
James Moore on Instagram: "This works with restless leg syndrome (RLS) by providing deep pressure stimulation, which calms the nervous system similar to a weighted blanket. The compression offers proprioceptive feedback, potentially reducing the urge to move, while also improving circulation and modulating nerve signals. Though not a widely documented treatment, the combination of these effects could explain why symptoms ease after about 15 minutes. FOLLOW to be well! #viral Disclaimer: this is NOT medical advice! Always consult with doctor first"
Heidi Neal • Fitness Trainer • Home Workouts on Instagram: "Feeling KNEE PAIN? You CAN live pain free 🙌 Here are 6 moves you need to build STRONG LEGS & GLUTES ❌ NO SQUATS NEEDED ✅Go to my page to score a week of fully guided workouts- my treat 🙌 ➕ I created my fully guided workouts & weekly plans in my joint-friendly programs to help you build full body strength in just 30 minute workouts ▶️ i’ve taken care of making a plan for you! All that’s left to do is start! 💗HEIDI"
Rishabh on Instagram: "Most people end up complaining about knee issues as they age, which makes simple activities like climbing stairs or getting up from a chair super difficult. The good news is that exercise can help prevent a lot of that discomfort. These movements are simple but very effective - start here and watch how your movement quality improves over time. #jointhealth #kneehealth #strengthtraining #exercise #longevity #healthmatters #movewell #mobilitywod #mobilitytraining #painfreeliving"
Rehab Hero on Instagram: "💥KNEE PAIN? TRY KNEE STABILITY💥 Sometimes people get knee pain because they lack flexibility or range of motion. Sometimes its because the muscles around it need to get stronger. BUT OFTEN TIMES it’s because the knee needs more STABILITY. I LOVE training knee stability, it is something that often goes overlooked or isn’t a priority in people’s programs. Knee stability exercises refer to the knee’s ability to hold positions of stress (both static and dynamic movements). While there a lot of exercise options out there, here are some of my favorites. Starting with the first video, this is an exercise that I picked up from Rehab Hero physiotherapist Iman . She showed me this exercise as a great way to get the hip abductor muscles to control lateral motions going t
@rehabtips on Instagram: "You have a mission! Don’t be stopped by knee pain or knee injury. Here’s how you do it: In order to bulletproof your knees, you need to work the decelerator muscles. That’s what this does. Great post by @peterfeysa 1. your anterior tibialis is responsible for decelerating or slowing down the knee in the hips every single time you go down for a lunch, every single time you hike down a mountain, every single time you land for a job. This will literally strengthen your game if you do it consistently. 2. The two big predictors of knee health are ankle, flexibility, and strength through the big toe. If these are weak, you may have a bunch of knee pain and potential knee surgeries. 3. Your hamstring flexibility is essential for your knee health. Again, I have a
Anshuka Parwani - Yoga | Ayurveda | Wellness on Instagram: "Struggling with knee pain?? 🦵😫 These 5 simple and effective movements are the ones I have started to help relieve discomfort and strengthen my knees! 🙌 and you should too. Please take support if you need to and check with a doctor before you try these. Try these daily to improve mobility and reduce pain. Save to practice along every day! 💪 Tag someone who needs this & let’s get stronger together💥 Yoga for Knee Pain, Knee Strengthening #KneePainRelief #JointHealth #PainFreeKnees #MobilityExercises #YogaForKneePain #KneeStrength #WellnessTips #HealthyLiving #FitnessJourney #YogaForPain #AnshukaYoga"
Dr. Jack Dockery, PT, DPT, Cert. DN, Cert. MDT on Instagram: "💫 Piriformis Syndrome Rehab Options 🔹 Piriformis Syndrome can manifest as localized pain in the glute region as well as nerve symptoms down the leg. Since low back pain can present in a similar pattern, the lumbar spine should be cleared before attention to the piriformis muscle itself. 🔸 Why can piriformis syndrome cause nerve like symptoms? The reason is that the sciatic nerve travels underneath the piriformis in most individuals and actually through the muscle in some (7-21% of the population). A constant or frequent compression of the sciatic nerve can result in irritation and inflammation that manifests as burning, tingling, or numbness like sensations, aka sciatica. 🔹 So, lets say that you have been assessed by a sk
![Syed Irfan Haider Kazmi on Instagram: "erector spinae release
Spine stand up stasms
【Category: stretch】
Category: Stretching
longissimus muscle
mild bending → Lateral bending
Longest muscle mildly compromised
side bow
• fix the pelvis - lower part
Fix pelvis lower
• release the pelvis → upper part
Release the pelvis → upper @iliocostalis muscle
releasethelongissimusmuscle →counter-rotation
Pancreas muscle => Rotation from the release of the
longest muscle spinae capitis
mildbending Lateralbending ipsilateral rotation
Head spine
latitude buckling side buckling → same side spin
•References: Kyoto University Graduate School of
Medicine
[Effective stretching of the erector spinae muscles]
•Reference: Kyoto University Graduate School of Medicine
[Effective Spinal Erection S Erector Spinae, Manual Therapy, School Of Medicine, Graduate School, Bending, Stretching, Kyoto, Stand Up](https://images.weserv.nl/?url=https%3A%2F%2Fi.pinimg.com%2F236x%2Fc8%2Fad%2Fe4%2Fc8ade4a4fdb41db1e7216edb94e10b20.jpg&q=12&output=webp&max-age=110)
Syed Irfan Haider Kazmi on Instagram: "erector spinae release Spine stand up stasms 【Category: stretch】 Category: Stretching longissimus muscle mild bending → Lateral bending Longest muscle mildly compromised side bow • fix the pelvis - lower part Fix pelvis lower • release the pelvis → upper part Release the pelvis → upper @iliocostalis muscle releasethelongissimusmuscle →counter-rotation Pancreas muscle => Rotation from the release of the longest muscle spinae capitis mildbending Lateralbending ipsilateral rotation Head spine latitude buckling side buckling → same side spin •References: Kyoto University Graduate School of Medicine [Effective stretching of the erector spinae muscles] •Reference: Kyoto University Graduate School of Medicine [Effective Spinal Erection S
BACK PAIN🔹️REHAB🔹️MOBILITY on Instagram: "✅ A great set of exercises for the health of your feet. Be sure to save, like and share with friends. 🤌🏻 Perform these exercises regularly, even if your feet do not hurt. I especially recommend it for those who walk in heels or uncomfortable shoes. 😉 Remember, the feet are a very important part of the body, as is the back. If you have problems with your feet, then your posture will be bad, as well as your back will hurt. By @makarin dm for credit/removal #football #gym #workout #fitness #pilates #helthy #leg #exercise"
Dr. Gretchen Hawley | Multiple Sclerosis Exercises on Instagram: "If you have MS, your cane can be used for more than walking! Here’s what I mean 👇 Canes are great as a mobile aid for walking, but did you know they can also be a secret weapon for building strength, balance, and mobility?! 🦯 Whether you’re looking to improve posture, reduce tightness, or boost neuroplasticity, your cane can help. Here are 4 ways to use your cane you might not have thought of: 1️⃣ Balance Exercises Use your cane for stability as you shift your weight side to side or front to back. 2️⃣ Calf Stretch Gently press into the cane to stretch your calf muscles. This can help reduce foot drop and lower your risk of tripping. 💥 3️⃣ Spinal Mobility Use your cane to guide your spine into extension or rot
Brian Schaudt, PT, DPT, MS on Instagram: "💪 Building Hip Strength in Older Adults 💪 Hip strength is essential for maintaining balance, mobility, and independence as we age. Strengthening the hips can reduce fall risk and make daily activities easier. In this exercise, I focus on challenging the hip extensors through the following techniques: 1. The feet are staggered, with the back foot lightly touching the ground to help shift more weight onto the front leg. 2. The step placed in front of the lead foot prevents the knee from moving past the toes, which increases load on the hip. 3. Bean bags are positioned in front of the patient to promote greater hip flexion and engage the hip extensors more intensely. 4. The bounce of the bean bag after it’s picked up adds an extra challenge, requ
Mehmet Gem on Instagram: "Great video demo here from @kyodai_seikei illustrating the placement and fitting of total hip replacement prosthesis and the skill required to do it 🤝 #hipoa #hippain #hiparthritis #srthritis #hipexercises #hippainrelief #hiprehab #groinpain #groinpainrelief #groinpainrehab #groinpainexercises #lowerbackpain #backpain #lowerbackpainrelief #backpainexercises #FAIsyndrome #hipimpingement #physiotherapy #physio #sportsphysio #sportsrehab #sportsmedicine #sportstherapy #labraltears #labraltearrehab #labraltear #labraltarrecovery "
