The best physio therapist on the internet.There are a lot of them who have significantly more subscribers, but as far as knowledge is concerned, this man is no1.
You excel in taking us to the next level because you spent more time on explanations and it keeps the eye on the end goals. This is critical for those intent on getting better.
i’ve had lower back pain due to three lumbar disc bulges for the past 5 months and no amount of stretching helped. i finally decided to ditch the stretches and started these exercises instead. the process has been slow but onto week three now and i can safely say that my back is finally facing a break through with the pain! the pain is finally subsiding and i can feel my back getting stronger. thank you for these i will continue to do them to finally have a pain free life again.
You are welcome and thanks for watching. Keep us posted on your progress and let us know if you ever need more advice or asssitance :) - Coach Joshua, Team PM
I was looking around and I find this wonderful website, you explain perfectly easy to understand, thanks for that! I am 66 years old and I started have trouble with my shoulders, other time hands, hips, knees and lately ankle. I was going for physical therapy and it helps a lot but this pain come once and again. 😕 anyways I will continue doing those wonderful exercises that treat those trigger points. Thank you again! I subscribed already ✅
Wow! Thanks for stopping by to try it out and commenting. We really appreciate you sharing your story. Keep us posted on your progress :) - Coach Joshua, Team PM
Your cue of knees in line with elbow is new.... felt really good and stable ...harder....one comment when you lie down on your back and find neutral your rib cage is sticking out ...I’ve been told to soften my ribs. I think I have extension dysfunction.. standing is hard and walking...thanks..
Vow on hip bridge.. fully in the yoga's spirit.. a movement is dead mechanical brings nothing until you are with your awareness fully by with it ... I rediscover the hip bridge that i believed to know well.. i feel now how the archs of my feet are in a dialogue with the psoas.. and that is the point.. one of them.. Such richness in such a simple movement.
I work too much and recently I got lower back pain. I did some youtube stretching and my pain escalated. I do believe your work make sense. Is it ok to do exercise while my pain is not gone? I also overthinking about it.
Ouch. Stretching is definitely a no-no. Check out this video instead: th-cam.com/video/f1K2tcrPolI/w-d-xo.htmlsi=28DZ0da7hJviQDFz It is okay to do any exercise that doesn't cause more pain. Let us know if you need any modifications :) - Coach Joshua, Team PM
These are great. I’ve been working with PT and Pilates expert for 6 months and this dovetails with my current protocol nicely. You have lots of insights. I’m getting better but very slowly and I’ve been getting too ambitious and introducing gym stuff and tennis and recently started regressing with some nerve pain and aching in the L5S1. I have flexion and compression dysfunction. DD and two bulging discs. Im 51. Will add the Swiss ball extension and the side planks. Thanks for the great info. 🙂
Thank you for your detailed informations !! YES!!!! - as you mentioned having learned about the 2 different ,cores,. This needed much more 'precision' focus from Therapists. If the TransverseAbdominals (and the Multifidis go along with it) are not fired on - your back is not stabilized! Only half - but only half is not enough in engineering! An airplane cannot fly when half correct a ship not stay on top of water; but we are not even told. On my back pain clients I have to release all the very deep QL TPs ( without exception) all the time before their back gets better - for good - only cuz they are under constant strain by being wrongly overworked. If we would correct our posture and walk with all the internal deep core fired on we are already training all the core all day long, even when sitting. But too much focus is put onmuscle training instead or before natural primal deep core strength. A pity in our so scientific world.
"A pity in our scientific world" Science is overvalued. We want to possess, dominate, control (our body too) anything instead of accepting the great intelligence within all life-forms, receiving it instead of controlling and listening to it for learning. Animals move to perfection
Love that you’re having a beer 🍺😁 👍 .....and looking forward to trying out those side planks. I normally get a sore elbow doing a side plank but haven’t tried them on my knees..... or with heel to toe on full side plank
amazing stuff thx, shoulder hurting on left side during side plank weak left side is there a regressive side plank? btw, your videos are extremely well explained and brought excellent results for healing
Hi, and thanks for following along. We appreciate your kind words and trust. Dropping to your knees or elevating your hands can make planking exercises easier. The easiest progression involves standing with your hand or elbow on a countertop. Let us know if that helps or if you need more assistance :) - Coach Joshua, Team PM
Do you recommend an inversion table for a congenital spondy issue? It seems to help me. (74 yo in excellent physical condition; 5'10''/155 lbs). Thank you.
Great explanation again Eric, congrats and thank you! I have a question, when we do the Side Plank, is it good to lift you upper(not support) leg too during the exercise?
I’ve had low back pain since about 2015 after I lifted something wrong at work. My MRIs state I have a slight disc bulge from my L3-SI 1. For the last 2 years I had been to physical therapy, a chiropractor, I did injections and nerve burning and didn’t get better, prescribed every pain med imaginable, after the injections and nerve burning I got worse until I continued tremendously with PT. Took almost a year. I have been quarantined since March and had stopped my PT stretches and exercises (stupidly) thinking “I have no pain so I’m fine” until a few day’s ago. I noticed my back flaring when I sat in a certain chair at home and then it settled down. A few days later I was just standing, brushing my teeth, heard/felt a pop in my left low back and have had horrendous pain since. It’s been 5 day’s now. I do my stretches I would do in PT without struggle or pain. I’ll be pain free afterwards and until I lay on the couch. After laying on the couch for a few hours my pain is the worst it’s ever been, it’s like that burning low back pain that goes to my butt. To where I have to take meds and they don’t even help, the pain at night while laying is mind numbing. Where it’ll keep me up all night. I know the obvious to stop laying on the couch, but what is your opinion? What are some tips? Is my prognosis good or did I mess up to where I can come back from? I’m requesting a new MRI since it’s been over a year and I want to make sure I didn’t herniate a disc, I mean can you even do that while brushing your teeth? I’ve watched many of your videos and I love them but what else can I do?
Every time I do hip bridges I have a problem: If I keep my legs in line (do not let them drop out), I feel a lot of tension around my knees and I can only perform a very low hip bridge. But if I let my legs drop out (external rotation) the tension is gone and I can perform a much higher bridge. Do you have any idea what is limiting me ? I suggest it might be the TFL or the rec fem ? By the way I sign up for the precision movement academy. So much very helpful information, it is really amazing !!! Thanks a lot and best regards Daniel
The issue could stem from a few structures but I definitely want you to assess your hip control. Check out this free mini-course for ideas: www.precisionmovement.coach/5dhmc/
Thank you Coach, your sessions are so helpful. Your time is so valuable to all of us. I want to watch your information sessions on the Rotators and keeping shoulders and rotators strong and mobile. Would you recommend one for me to watch? Thank you!
Excellent article and thank you for the 8 minute shoulder mobility routine! I’m going to start with Phase one and will purchase the course. I find it so informative and helpful. The biomechanics and physiology explanations you give are what makes us really feel what we are working. I’ll be interested in a Hips course as well. I have tight hips from my job! As a rider I need supple hips. Thanks again 🙏
Awesome as usual. Quick question: on the bird dog can I be on my toes while on my knees instead of tops of feet? I have a knee problem from a botched surgery for meniscus and it hurts to be on my knee and not on my toes when on all fours but I can do it if I have to.
I really enjoy your content and your method, delivery and attitude. It's helped me winnow out the superfluous and figure out what is best for my particular situation. I'm 6'3", 54 yo with lots of disc bulges and chronic back pain. I've decided to focus on core/glute strength. I'm never sure what to do about the hips as everything I see says not to stretch. perhaps some dynamic stretching / strengthening for them would be in order. Question about the "Front Support Hip Flexion" exercise: I always get a slightly sharp (tolerable i guess) pain/pinch on both legs running from the groin to the top of the quad whenever I bring my knees toward my chest (be it in this exercise or standing). Would you recommend avoiding this exercise and focusing on the others instead for core stability?
Thanks for following along! This program can help you to address multiple areas of concern including the pinch that you are feeling: www.precisionmovement.coach/foundation-for-movement-longevity-yt - Coach Joshua, Team PM
I have a question if I have low back pain can I still go to the gym and lift regularly but avoiding excerisses that make me bend forward or put pressure on the spine?
You should definitely address your low back pain first. Start here: www.precisionmovement.coach/spine-control/fec/ It is a good idea to avoid any exercise that causes pain or that you cannot modify in order to do pain-free no matter how small the movement is. There are very few exercises that require you to bend forward...hingeing is different from bending. It's likely that you need to relearn how to do certain exercises in safer ways. Hope that helps! - Coach Joshua, Team PM
Would it to my advantage to start the ROM coach ASAP as I’m having tingling in the back of my legs. It has improved since consistent use of this video.
Thanks so much for this video. When doing the side plank, I can't hold it at all when my weight is on my left side. I have no problem when weight is own my right side. What type of muscle weakness does this suggest?
Thanks for following along. What you describe is normal of most people. Everyone has strength asymmetries, especially in the core and arms. Typically, the side OPPOSITE our dominant arm is better able to perform tasks like this because the associated muscles have spent a lifetime ANCHORING the movements of the dominant side. However, this is all dependent on body use patterns. To restore balance, practice your weaker side first and only hold the stronger side as long as the weaker side can manage. You can also double up on the sets performed on the weaker side.
Dear coach E, My son is 15 years old soccer player. He has genus valgus on the right side which is not extreme but biomechanics of the right leg is definetly compromised. A week ago he was injured during soccer game, his distal tibia is fractured and has to wear the boot for 6 weeks. That makes 5 weeks for two of us to try to correct biomechanics of the right leg while left is immobilised. Would You be so kind to give us advice what to do to? Thanks in advance. Ivan from Croatia
@@winningtennis4914 You are welcome. The short answer is when you are tolerant to it. It's hard to say when that will occur. This program can help you to get there: www.precisionmovement.coach/spc-live This assessment tool can give you an idea of what to expect from the program: www.precisionmovement.coach/spine-control/fec/ - Coach Joshua, Team PM
I did your assessment, but I have various symptoms. Is it possible to have flexion dysfunction AND SI Joint dysfunction and can you fix/would you fix them the same way?
It is possible to have both and no, you need to address them in different ways. Check out this article for your SI Joint issue: www.precisionmovement.coach/3-si-joint-stretches/ This course will help you with your flexion dysfunction: www.precisionmovement.coach/spine-control
Hey Coach! Do you have any videos/recommendations for a lateral shift of the spine? My right QL has been extremely tight for a long time, and my PT said this is causing a spinal torque and lumbar pain as a result of functional scoliosis.
Love your stuff. Your Multifidus exercise is REALLY having a positive impact on my actual (genetic) Kyphosis. How would you adapt the bird dog for someone with hyperlordosis in the lumbar spine due to Kyphosis? I'm assuming the cue to hit neutral rather than standing up tall wouldn't be the case. You'd want the thoracic extensors on with scaps protracted to remove the rhomboids?
I would first address the pelvic tilt as forward pelvic tilt can result in hyperlordosis. Try to tilt the pelvis backwards into neutral and go from there.
I haven't had lots of back pain, but when my back goes out it can be quite painful. I see a D.O. for my pain, but he's never told me about possible exercises, so this is all new to me and interesting.
They definitely have a time and place. While it's important to traction the vertebrae, it's important not to ignore muscular control over the spine segments.
Hi coach Eric. This is kinda long. I wanted to tell you that again after decompression on the ball I was in a bad way. Wasn’t scared tho. I’m telling you this in case it may help someone else. After the hard time of getting myself upright and off the floor. I went back down and rolled on a 4” tennis ball around the obliques I guess it was, far from bone. Below thoracic vertebrae. And I also placed the ball under each buttock posteriorly?? (Jean pocket) about a minute or so. This gave me relief MUCH faster when I didn’t do that. After this experience at first, I was afraid to do it again. No more fear. What you said during your live one day about empowering oneself spoke volumes to me. I welcome the challenge of improving my mobility and strength. my journey and I’m willing to put in all the effort I need to. With ALL of that being said. Would it be ok to decompress three times a day for 5 minutes? If it would help which I believe it will, I would like to. I have a tendency to over do. Sorry, going long here. I Keep rewatching the video to soak up as much as I can. Thanks so much! If you don’t have time to respond, I understand.
Ur suggestion is the answer for the decompression. I’m going to watch the video again. Wanted to state something that was never taught me before on the bridge work. Squeezing glutes from start to finish of movement. Lift from pushing with the feet. I enjoy doing those.😊. Concentrate... A big difference. Ty once again!
@@PrecisionMovementCoach Have tight lower back muscles on Right side but weak lower back muscles on left side - this means with extension, my right side hurts but with flexion, my left side hurts.... so weird and I'm confused
Awesome Insights Coach (Prof) E. What you teach is so rare and so pivotal. Had A sedentary week (as minus my usual midday practice) this kicked me in the la-boonda with lower back warning signs so this was a sweet activation wake up at midnight;) Thank you for the magic. Ps. Olivia : lateral thinker animator ~ very cool !! :) 🍃
Precision Movement by Eric Wong I figure it’s better I work your program 2-3 times a day. Cause I am no fool. I know I am not healed with this one shot I need to retrain/activate muscles...
hi coach E , the main power to press up comes from the shoulders or from the back (should we involve the extenders here) (i have disc hernation s1 l5) any cue will be helpfull
Potentially but this assessment tool will give you a more clear picture of what you should be focusing on: www.precisionmovement.coach/assessments/bpk2/
I have lower back pain when I consciously do anterior tilt. What exercise should I be doing and not be doing. From time to time I use a lacrosse ball and/or hip for my iliac-sodas. I also do a re tus demoras stretch wit kettlebell in one arm. I think I may have a very old herniated disc from a bike/car accident 25-30 years ago. Your knowledge and help would be appreciated. I’m slogging my way thru Dr. McGill’s book.
It sounds like you are extension intolerant. This assessment tool can confirm this: www.precisionmovement.coach/spine-control/fec/ The tool will give you recommended exercises to do and let you know what to avoid. This should also help: www.precisionmovement.coach/anterior-pelvic-tilt-program/ The ROM Coach Acute Low Back Pain (extension) routine is also good to try: www.precisionmovement.coach/rom-yt Let me know if you have any more questions :) - Coach Joshua, Team PM
I think you misunderstood. I do not have anterior pelvic tilt. If I force myself into that posture , it produces slight pain. Tying my shoes or bending forward is fine.
@arthur zaretsky definitely sounds like extension intolerance. Did you try out the ROM Coach routine that I mentioned? The Spine Control program can also help: www.precisionmovement.coach/spc-live - Coach Joshua, Team PM
I can't tell yet if I have extension or flexion dysfunction. When my back goes out, I feel the pain about 2 or 3 inches from the spine on my left side near my hip (but feeling deeper inside), and not much if any at my actual spine.
"You shouldn't have a trainer everyday, that is counter productive, you're not being empowered in that case" WOW! Those words are so powerful!
:)
The best physio therapist on the internet.There are a lot of them who have significantly more subscribers, but as far as knowledge is concerned, this man is no1.
Thanks so much!
You excel in taking us to the next level because you spent more time on explanations and it keeps the eye on the end goals. This is critical for those intent on getting better.
Thanks!
Such a great service to your “neighbors”. Blessings to you.
Many thanks!
The little changes and activations, etc really do make a huge difference, thanks Eric!
You're welcome!
i’ve had lower back pain due to three lumbar disc bulges for the past 5 months and no amount of stretching helped. i finally decided to ditch the stretches and started these exercises instead. the process has been slow but onto week three now and i can safely say that my back is finally facing a break through with the pain! the pain is finally subsiding and i can feel my back getting stronger. thank you for these i will continue to do them to finally have a pain free life again.
That is awesome! Thanks for sharing that :)
Thank you for the detailed queues. You are encouraging me to try again. I have hurt myself numerous times before when improperly done.
You are welcome and thanks for watching.
Keep us posted on your progress and let us know if you ever need more advice or asssitance :)
- Coach Joshua, Team PM
I was looking around and I find this wonderful website, you explain perfectly easy to understand, thanks for that!
I am 66 years old and I started have trouble with my shoulders, other time hands, hips, knees and lately ankle. I was going for physical therapy and it helps a lot but this pain come once and again. 😕 anyways I will continue doing those wonderful exercises that treat those trigger points. Thank you again!
I subscribed already ✅
Wow!
Thanks for stopping by to try it out and commenting.
We really appreciate you sharing your story.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thanks a lot. I get bothered by lower back pain every now and then. I found this video while having pain and it helps me a lot..
You are welcome!
Thanks very much , will start slowly and enforce your learnings
Great!
Your cue of knees in line with elbow is new.... felt really good and stable ...harder....one comment when you lie down on your back and find neutral your rib cage is sticking out ...I’ve been told to soften my ribs. I think I have extension dysfunction.. standing is hard and walking...thanks..
Thanks for following along! Check out this assessment tool for ideas for your spine: www.precisionmovement.coach/assessments/bpk2/
Cues are new to me and really helpful: awkward to feeling right!
Happy to help :)
I tried the decompression excercise with the stability ball and it was an incredible back release. Thank u
Great job!
Vow on hip bridge.. fully in the yoga's spirit.. a movement is dead mechanical brings nothing until you are with your awareness fully by with it ...
I rediscover the hip bridge that i believed to know well.. i feel now how the archs of my feet are in a dialogue with the psoas.. and that is the point.. one of them..
Such richness in such a simple movement.
Well written!
You have done wonders for my low back pain. Thank you so much!! Do you have recommendations for scoliosis exercises or movements
Happy to help!
The Spine Control program mentioned in the video description can help you out with your scoliosis :)
- Coach Joshua, Team PM
I work too much and recently I got lower back pain. I did some youtube stretching and my pain escalated. I do believe your work make sense. Is it ok to do exercise while my pain is not gone? I also overthinking about it.
Ouch. Stretching is definitely a no-no.
Check out this video instead:
th-cam.com/video/f1K2tcrPolI/w-d-xo.htmlsi=28DZ0da7hJviQDFz
It is okay to do any exercise that doesn't cause more pain.
Let us know if you need any modifications :)
- Coach Joshua, Team PM
These are great. I’ve been working with PT and Pilates expert for 6 months and this dovetails with my current protocol nicely. You have lots of insights. I’m getting better but very slowly and I’ve been getting too ambitious and introducing gym stuff and tennis and recently started regressing with some nerve pain and aching in the L5S1. I have flexion and compression dysfunction. DD and two bulging discs. Im 51. Will add the Swiss ball extension and the side planks. Thanks for the great info. 🙂
You are welcome and keep up the great work.
Keeping body aligned with planks is key. Thank you.
You are welcome!
Thank you for your detailed informations !! YES!!!! - as you mentioned having learned about the 2 different ,cores,. This needed much more 'precision' focus from Therapists. If the TransverseAbdominals (and the Multifidis go along with it) are not fired on - your back is not stabilized! Only half - but only half is not enough in engineering! An airplane cannot fly when half correct a ship not stay on top of water; but we are not even told. On my back pain clients I have to release all the very deep QL TPs ( without exception) all the time before their back gets better - for good - only cuz they are under constant strain by being wrongly overworked. If we would correct our posture and walk with all the internal deep core fired on we are already training all the core all day long, even when sitting. But too much focus is put onmuscle training instead or before natural primal deep core strength. A pity in our so scientific world.
Thanks for your thoughts.
"A pity in our scientific world"
Science is overvalued. We want to possess, dominate, control (our body too) anything instead of accepting the great intelligence within all life-forms, receiving it instead of controlling and listening to it for learning.
Animals move to perfection
Love that you’re having a beer 🍺😁 👍 .....and looking forward to trying out those side planks. I normally get a sore elbow doing a side plank but haven’t tried them on my knees..... or with heel to toe on full side plank
Cheers! I hope that those modifications are helpful.
amazing stuff thx, shoulder hurting on left side during side plank weak left side is there a regressive side plank? btw, your videos are extremely well explained and brought excellent results for healing
Hi, and thanks for following along. We appreciate your kind words and trust.
Dropping to your knees or elevating your hands can make planking exercises easier. The easiest progression involves standing with your hand or elbow on a countertop.
Let us know if that helps or if you need more assistance :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thx a bunch !
great job
how to activate the lats in a side plank was a cool lesson learned
Thanks! Glad that you enjoyed it!
Do you recommend an inversion table for a congenital spondy issue? It seems to help me. (74 yo in excellent physical condition; 5'10''/155 lbs). Thank you.
Inversion tables can definitely be helpful. This program can also help:
www.precisionmovement.coach/spc-live
- Coach Joshua, Team PM
Great explanation again Eric, congrats and thank you! I have a question, when we do the Side Plank, is it good to lift you upper(not support) leg too during the exercise?
You are welcome. That is a more advanced progression and loads the bottom leg more. It is good to do if you have the strength to do so.
I’ve had low back pain since about 2015 after I lifted something wrong at work. My MRIs state I have a slight disc bulge from my L3-SI 1. For the last 2 years I had been to physical therapy, a chiropractor, I did injections and nerve burning and didn’t get better, prescribed every pain med imaginable, after the injections and nerve burning I got worse until I continued tremendously with PT. Took almost a year. I have been quarantined since March and had stopped my PT stretches and exercises (stupidly) thinking “I have no pain so I’m fine” until a few day’s ago. I noticed my back flaring when I sat in a certain chair at home and then it settled down. A few days later I was just standing, brushing my teeth, heard/felt a pop in my left low back and have had horrendous pain since. It’s been 5 day’s now. I do my stretches I would do in PT without struggle or pain. I’ll be pain free afterwards and until I lay on the couch. After laying on the couch for a few hours my pain is the worst it’s ever been, it’s like that burning low back pain that goes to my butt. To where I have to take meds and they don’t even help, the pain at night while laying is mind numbing. Where it’ll keep me up all night. I know the obvious to stop laying on the couch, but what is your opinion? What are some tips? Is my prognosis good or did I mess up to where I can come back from? I’m requesting a new MRI since it’s been over a year and I want to make sure I didn’t herniate a disc, I mean can you even do that while brushing your teeth? I’ve watched many of your videos and I love them but what else can I do?
Ouch...start here: www.precisionmovement.coach/assessments/bpk2/
Precision Movement by Eric Wong got it and received an email with the first level. How do you get the next 3 levels?
This program will help you to progress past the material that you have already received: www.precisionmovement.coach/spine-control/
Every time I do hip bridges I have a problem:
If I keep my legs in line (do not let them drop out), I feel a lot of tension around my knees and I can only perform a very low hip bridge.
But if I let my legs drop out (external rotation) the tension is gone and I can perform a much higher bridge.
Do you have any idea what is limiting me ?
I suggest it might be the TFL or the rec fem ?
By the way I sign up for the precision movement academy. So much very helpful information, it is really amazing !!!
Thanks a lot and best regards
Daniel
The issue could stem from a few structures but I definitely want you to assess your hip control. Check out this free mini-course for ideas: www.precisionmovement.coach/5dhmc/
Thank you Coach, your sessions are so helpful. Your time is so valuable to all of us. I want to watch your information sessions on the Rotators and keeping shoulders and rotators strong and mobile. Would you recommend one for me to watch? Thank you!
You are very welcome and thanks for following along. Check out this article first: www.precisionmovement.coach/shoulder-internal-rotation-exercise/
Excellent article and thank you for the 8 minute shoulder mobility routine! I’m going to start with Phase one and will purchase the course. I find it so informative and helpful. The biomechanics and physiology explanations you give are what makes us really feel what we are working. I’ll be interested in a Hips course as well. I have tight hips from my job! As a rider I need supple hips. Thanks again 🙏
Awesome as usual. Quick question: on the bird dog can I be on my toes while on my knees instead of tops of feet? I have a knee problem from a botched surgery for meniscus and it hurts to be on my knee and not on my toes when on all fours but I can do it if I have to.
Yup!
Really good class, Thankyou
You're welcome!
I really enjoy your content and your method, delivery and attitude. It's helped me winnow out the superfluous and figure out what is best for my particular situation. I'm 6'3", 54 yo with lots of disc bulges and chronic back pain. I've decided to focus on core/glute strength. I'm never sure what to do about the hips as everything I see says not to stretch. perhaps some dynamic stretching / strengthening for them would be in order.
Question about the "Front Support Hip Flexion" exercise: I always get a slightly sharp (tolerable i guess) pain/pinch on both legs running from the groin to the top of the quad whenever I bring my knees toward my chest (be it in this exercise or standing). Would you recommend avoiding this exercise and focusing on the others instead for core stability?
Thanks for following along!
This program can help you to address multiple areas of concern including the pinch that you are feeling:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
- Coach Joshua, Team PM
I have a question if I have low back pain can I still go to the gym and lift regularly but avoiding excerisses that make me bend forward or put pressure on the spine?
You should definitely address your low back pain first. Start here:
www.precisionmovement.coach/spine-control/fec/
It is a good idea to avoid any exercise that causes pain or that you cannot modify in order to do pain-free no matter how small the movement is. There are very few exercises that require you to bend forward...hingeing is different from bending. It's likely that you need to relearn how to do certain exercises in safer ways.
Hope that helps!
- Coach Joshua, Team PM
Would it to my advantage to start the ROM coach ASAP as I’m having tingling in the back of my legs. It has improved since consistent use of this video.
Where exactly is the tingling? This article may help: www.precisionmovement.coach/sciatica-stretches-quick-pain-relief/
My email went thru.
Great content. Thanks!
My pleasure!
Thanks so much for this video. When doing the side plank, I can't hold it at all when my weight is on my left side. I have no problem when weight is own my right side. What type of muscle weakness does this suggest?
Thanks for following along. What you describe is normal of most people. Everyone has strength asymmetries, especially in the core and arms. Typically, the side OPPOSITE our dominant arm is better able to perform tasks like this because the associated muscles have spent a lifetime ANCHORING the movements of the dominant side. However, this is all dependent on body use patterns.
To restore balance, practice your weaker side first and only hold the stronger side as long as the weaker side can manage. You can also double up on the sets performed on the weaker side.
Thank you! This is great
You are welcome!
Dear coach E,
My son is 15 years old soccer player. He has genus valgus on the right side which is not extreme but biomechanics of the right leg is definetly compromised. A week ago he was injured during soccer game, his distal tibia is fractured and has to wear the boot for 6 weeks. That makes 5 weeks for two of us to try to correct biomechanics of the right leg while left is immobilised. Would You be so kind to give us advice what to do to? Thanks in advance.
Ivan from Croatia
This program can help:
www.precisionmovement.coach/lower-limb-live
- Coach Joshua, Team PM
Hey Eric! Love this training. Is traction good in the early stages of an injury if I have flex ion dysfunction?
Potentially. Gentle traction can be used to help decompress the spine and should be used very carefully.
- Coach Joshua, Team PM
@@PrecisionMovementCoach Joshua thank you so much!! Any ideas on how soon to start incorporating flexion again into movements?
@@winningtennis4914 You are welcome. The short answer is when you are tolerant to it. It's hard to say when that will occur.
This program can help you to get there:
www.precisionmovement.coach/spc-live
This assessment tool can give you an idea of what to expect from the program:
www.precisionmovement.coach/spine-control/fec/
- Coach Joshua, Team PM
I found you.....you are going to help me ....thank you..from nova scotia Canada....
Happy to help!
I did your assessment, but I have various symptoms. Is it possible to have flexion dysfunction AND SI Joint dysfunction and can you fix/would you fix them the same way?
It is possible to have both and no, you need to address them in different ways.
Check out this article for your SI Joint issue: www.precisionmovement.coach/3-si-joint-stretches/
This course will help you with your flexion dysfunction: www.precisionmovement.coach/spine-control
Hey Coach!
Do you have any videos/recommendations for a lateral shift of the spine? My right QL has been extremely tight for a long time, and my PT said this is causing a spinal torque and lumbar pain as a result of functional scoliosis.
Start here: www.precisionmovement.coach/quadratus-lumborum-stretch-program/
Love your stuff. Your Multifidus exercise is REALLY having a positive impact on my actual (genetic) Kyphosis. How would you adapt the bird dog for someone with hyperlordosis in the lumbar spine due to Kyphosis? I'm assuming the cue to hit neutral rather than standing up tall wouldn't be the case. You'd want the thoracic extensors on with scaps protracted to remove the rhomboids?
I would first address the pelvic tilt as forward pelvic tilt can result in hyperlordosis. Try to tilt the pelvis backwards into neutral and go from there.
I haven't had lots of back pain, but when my back goes out it can be quite painful. I see a D.O. for my pain, but he's never told me about possible exercises, so this is all new to me and interesting.
I'm glad that you like the material. Check out this routine to keep in mind the next time your back goes out: th-cam.com/video/yK1SrN2O2u0/w-d-xo.html
thank you for sharing this session. interesting i also have birthmark on my back. never removed it, yet i also have issues with left side of my body.
You are welcome!
What do you feel about inversion tables for decompression?
They definitely have a time and place. While it's important to traction the vertebrae, it's important not to ignore muscular control over the spine segments.
Can you have both disfunction? Squats bother me back as well standing too long.
Yes.
Did the exercises help?
- Coach Joshua, Team PM
Thanks!
No problem!
Thanks for your support :)
Hi coach Eric. This is kinda long. I wanted to tell you that again after decompression on the ball I was in a bad way. Wasn’t scared tho. I’m telling you this in case it may help someone else. After the hard time of getting myself upright and off the floor. I went back down and rolled on a 4” tennis ball around the obliques I guess it was, far from bone. Below thoracic vertebrae. And I also placed the ball under each buttock posteriorly?? (Jean pocket) about a minute or so. This gave me relief MUCH faster when I didn’t do that. After this experience at first, I was afraid to do it again. No more fear. What you said during your live one day about empowering oneself spoke volumes to me. I welcome the challenge of improving my mobility and strength. my journey and I’m willing to put in all the effort I need to. With ALL of that being said. Would it be ok to decompress three times a day for 5 minutes? If it would help which I believe it will, I would like to. I have a tendency to over do. Sorry, going long here. I Keep rewatching the video to soak up as much as I can. Thanks so much! If you don’t have time to respond, I understand.
How about you start with 3 times per day for 1 min and see how it goes?
Precision Movement by Eric Wong ty!
Ur suggestion is the answer for the decompression. I’m going to watch the video again. Wanted to state something that was never taught me before on the bridge work. Squeezing glutes from start to finish of movement. Lift from pushing with the feet. I enjoy doing those.😊. Concentrate... A big difference. Ty once again!
Hi, have you ever come across a flexion dysfunction on one side and extension dysfunction on the other side? How would you treat this? Thank you
I don't quite understand what you are suggesting. Can you please elaborate on your pain/movement restrictions?
@@PrecisionMovementCoach Have tight lower back muscles on Right side but weak lower back muscles on left side - this means with extension, my right side hurts but with flexion, my left side hurts.... so weird and I'm confused
Ok, check out this material for your right side: www.precisionmovement.coach/quadratus-lumborum-stretch-program/
Awesome Insights Coach (Prof) E.
What you teach is so rare and so pivotal.
Had A sedentary week (as minus my usual midday practice) this kicked me in the la-boonda with lower back warning signs so this was a sweet activation wake up at midnight;) Thank you for the magic. Ps. Olivia : lateral thinker animator ~ very cool !! :) 🍃
Thanks for the kind words.
Thanks eric wong
You are welcome!
Thank you for explaining things in detail and slowly
Oh, I also love your Canadian accent 😊
Whaddya talkin aboot? I don’t have an accent, eh?
Great workout low back pain. thanks
You're so welcome!
Preach coach! Your talking to me right now...
:)
Precision Movement by Eric Wong quick question just had my lumbar cortisone shot yesterday. Any dos and don’ts you recommend for the short term...
That's a tricky one because the shot is going to dull any pain that you might otherwise experience if you did something provocative.
Precision Movement by Eric Wong I figure it’s better I work your program 2-3 times a day. Cause I am no fool. I know I am not healed with this one shot I need to retrain/activate muscles...
hi coach E ,
the main power to press up comes from the shoulders or from the back (should we involve the extenders here)
(i have disc hernation s1 l5)
any cue will be helpfull
If you are asking for help to resolve your herniation then check out this program: www.precisionmovement.coach/spine-control
Facet atrophy syndrome lower back issues... any suggestions?
Ask our resident orthopedic surgeon, Dr. Erin Boynton your question here: www.precisionmovement.coach/avoid-the-knife/questions/
Will these movements practiced consistently restore flexion intolerance/dysfunction?
Potentially but this assessment tool will give you a more clear picture of what you should be focusing on: www.precisionmovement.coach/assessments/bpk2/
I have lower back pain when I consciously do anterior tilt. What exercise should I be doing and not be doing. From time to time I use a lacrosse ball and/or hip for my iliac-sodas. I also do a re tus demoras stretch wit kettlebell in one arm. I think I may have a very old herniated disc from a bike/car accident 25-30 years ago. Your knowledge and help would be appreciated. I’m slogging my way thru Dr. McGill’s book.
It sounds like you are extension intolerant.
This assessment tool can confirm this:
www.precisionmovement.coach/spine-control/fec/
The tool will give you recommended exercises to do and let you know what to avoid.
This should also help:
www.precisionmovement.coach/anterior-pelvic-tilt-program/
The ROM Coach Acute Low Back Pain (extension) routine is also good to try:
www.precisionmovement.coach/rom-yt
Let me know if you have any more questions :)
- Coach Joshua, Team PM
I think you misunderstood. I do not have anterior pelvic tilt. If I force myself into that posture , it produces slight pain. Tying my shoes or bending forward is fine.
@@imluzhin thanks for clearing that up. Did you try out the assessment tool?
- Coach Joshua, Team PM
Yes. I do not have a problem tying shoes bending forward or lying on my stomach . I do have slight pain doing a cobra pose
@arthur zaretsky definitely sounds like extension intolerance.
Did you try out the ROM Coach routine that I mentioned?
The Spine Control program can also help:
www.precisionmovement.coach/spc-live
- Coach Joshua, Team PM
good stuff!
Thanks for the visit
I can't tell yet if I have extension or flexion dysfunction. When my back goes out, I feel the pain about 2 or 3 inches from the spine on my left side near my hip (but feeling deeper inside), and not much if any at my actual spine.
This assessment tool should give you some insight into your condition: www.precisionmovement.coach/assessments/bpk2/
Absolutely love your content bro
Much appreciated :)
Your Channel has been very helpful, i should send a link to my useless doctors!
Please do!
LOL
Lol
Вижу что подробно объясняете, но если будет перевод на русский, подписка будет больше. Переводите.
Thanks for the feedback. Did you try copying and pasting the text into a translator?
@@PrecisionMovementCoach The request above is to translate your workout to russian language) Thanks for your work, coach!
Yes and in the meantime they can use the Internet to help them out :)
понимаю 90% из всего, что он говорит. подтягивайте английский