Neck Pain? Back Pain? Shoulder Pain?

Check out these simple videos to help relieve pain from head to your toes from Dr. Nader Amer.

_{Disclaimer This content is designed to help you perform the proper technique of exercises that have already been given to you by a healthcare professional. They are not to take the place of going to your own doctor or therapist. If these techniques aren’t done right , they won’t help, and they could make things worse. SO, if you experience any pain while doing these techniques, stop immediately and see your doctor. Be safe, have fun, and feel better soon.}

Straight Leg Raise

Start on your back, arms by your side, bend one leg, keep the other leg straight, slowly raise and lower straight leg appropriately.

Focus: Engaging core and quads

Bridges

Start on your back, arms by your side, bend both knees at shoulder width apart, push both feet in mat lifting hips up then lower hips slowly and repeat.

Focus: Core, Glutes, Hamstrings

Side-lying Hip Abduction

Start on your side, bend your bottom leg, stack your hips, straighten your top leg and raise leg up and slowly lower back to the mat.

Focus: Glutes, Hip

Prone Press Up

Start on your stomach, both hands under your shoulders, push both hands in to the mat and raise your chest up, keeping hips on the mat, and slowly lower towards the mat.

Focus: Abdominals, Hips, Low Back

Seated Hamstring Stretch

Start seated in chair, bring hips close to the edge, bend one knee, keep the other leg straight, keep back straight, reach forward slowly, feel stretch and hold.

Focus: Hamstring, Low Back

Elbow Push-up

Start on your stomach, place forearms flat on mat, curl toes, relax shoulder blades, slowly raise into low plank position, then push further by rounding your shoulder blades then lower chest down to the mat, repeat.

Focus: Core, Shoulder, Upper Back

Ulnar Nerve Stretch

Start in seated position, back straight, make the “ok” sign with affected side, bring hand to your face with palm facing upwards. Slowly move into position, hold, and repeat. Focus: stretch in elbow, “funny bone”, wrist, and palm

Focus: Stretch in elbow, “funny bone”, wrist, and palm

Good for tennis elbow, elbow tendonitis

Median Nerve Stretch

Start in seated position, back straight, one arm across your chest, other arm out to the side with a straight arm palm facing upwards, hold and repeat.

Focus: Stretch in bicep, forearm, hand and palm

Good for carpel tunnel syndrome pain

Upper Trap Stretch

Start seated, back straight, one hand behind your back, then pull head towards opposite side.

Focus: Stretch in side of neck and shoulder

Good for Neck Pain

Levator Scapula Stretch

Start seated, back straight, one hand behind your back, bring opposite hand behind your head pulling it downward and toward armpit, and hold.

Focus: Stretch in back of neck, upper back, and between the shoulder blades

Good for Neck pain, Text Neck

Gastroc-Calf Stretch

Start standing in front sturdy object, bring one foot forward and keep the leg behind you straight. Lean forward towards the wall allowing front knee to bend until stretch is felt in the back of your leg. Hold and repeat.

Focus: Stretch in calf, behind the knee, bottom of the foot

Good for plantar fasciitis, Achilles injury

Soleus-Calf Stretch

Start standing in front of study surface, step forward with one leg and leg behind you with a bent knee. Lean forward towards the wall and support yourself. Hold/Repeat

Focus: Deep stretch in calf, Achilles tendon, knee pain

Good for plantar fasciitis, Achilles injury

Chin-Tucks

Start in seated position, back straight, keep head in line with back, draw head back so ears line up with your shoulders, then return to original position.

Focus: back of the neck and double chin

Good for “text neck”, neck pain

Shoulder Internal/External Rotation

First Exercise:

Shoulder Internal Rotation Starting position: standing/seated, squeeze shoulder blades, bend elbow to 90 deg and keep tight along your trunk, pull palm inward toward belly button….repeat.

Focus: Strengthening in the front of the shoulder

Second Exercise:

Shoulder External Rotation Start: Standing/seated, squeeze shoulder blades, bend elbow to 90 deg and keep tight along your trunk, palm against your belly button and pull palm away…..repeat

Focus: Strengthening in the back of the shoulder

Good for rotator cuff injuries, shoulder impingement, swimmers shoulder

4 Easy Steps for Neck Pain

Got Text Neck?

Join in to relieve neck pain:

1) Chin Tucks: 15 reps

2) Upper Trap Stretch: 30″x3

3) Levator Scap Stretch: 30″x3

4) Platysma/Scalene Stretch: 15″x3

Try these simple tips for text neck exercises