{"id":10,"title":"Pain relief","slug":"pain-relief","created_at":"2026-01-20 08:46:23","updated_at":"2026-01-20 08:46:23","created_by":1,"updated_by":1,"videos":[{"id":8,"publisher_id":11,"video_id":"DxIeqiyYZkQ","title":"6 exercises to relieve back pain in 9 minutes","description":"Follow a physical therapist\u2019s 9-minute routine with six easy exercises to stretch, strengthen, and stabilize your lower back and hips at home.","length":11,"published_at":"2021-02-11","created_by":1,"updated_by":1,"created_at":"2026-01-20 08:45:28","updated_at":"2026-01-25 14:40:35","start_time":null,"content":"

This nine-minute lower back routine features six simple exercises designed to reduce pain, relieve tension, and improve mobility. Each movement is easy to follow and requires minimal space, making it perfect to do at home.<\/p>\n

Consistency is key - doing these stretches and strengthening exercises regularly can help your lower back feel better, improve posture, and prevent discomfort over time.<\/p>\n\n

Lumbar Rotation Stretches<\/h3>\n
Time: 20 seconds per side<\/p>\n
Lie on your back with knees bent and let them fall to one side while keeping shoulders grounded. Repeat to the other side. This opens up the lower back and hips, loosens tight muscles, and introduces gentle spinal rotation.<\/p>\n\n

Piriformis Stretch<\/h3>\n
Time: 20 seconds per side<\/p>\n
Cross one leg over the other and pull the knee toward your chest. This stretches the deep hip rotator, the piriformis, which often contributes to lower back tension when tight.<\/p>\n\n

Hamstring Stretch<\/h3>\n
Time: 20 seconds per side<\/p>\n
Grab behind one knee and straighten the leg up toward the ceiling. This stretch targets the hamstrings, which attach to the pelvis and influence lower back posture, helping to reduce strain and improve flexibility.<\/p>\n\n

Posterior Pelvic Tilt<\/h3>\n
Time: 1 minute<\/p>\n
Lie on your back with knees bent and rock your hips backward to press your lower back into the floor, then tilt forward to lift the back. This controlled motion mobilizes the spine safely and strengthens the core.<\/p>\n\n

Glute Bridges<\/h3>\n
Time: 30\u201360 seconds<\/p>\n
Lie on your back with knees bent, squeeze glutes, and lift hips toward the ceiling. Focus on glute engagement rather than hamstrings. Strengthening the glutes helps support the lower back and reduces strain.<\/p>\n\n

Bird Dogs<\/h3>\n
Time: 30\u201360 seconds<\/p>\n
On all fours, extend one arm forward while extending the opposite leg back, alternating sides. This exercise stabilizes the spine, strengthens the lower back, and coordinates upper and lower body control for improved posture and core stability.<\/p>","summary":null,"publisher":{"id":11,"title":"Tone and Tighten","slug":"tone-and-tighten","channel_id":"@toneandtighten","started_at":"2013-12-06"},"tags":[{"id":9,"title":"Flexibility"},{"id":10,"title":"Pain relief"}]},{"id":13,"publisher_id":11,"video_id":"ikt6NME0k9E","title":"Stop knee pain now! 5 exercises to strengthen your knees","description":"Five effective home exercises for knee pain, guided by a physical therapy expert. Ideal for beginners, these moves strengthen and stabilize your knee safely.","length":9,"published_at":"2020-08-09","created_by":1,"updated_by":1,"created_at":"2026-01-20 09:23:13","updated_at":"2026-02-05 12:52:36","start_time":null,"content":"

Quad Set<\/h3>\n
Time: 3-5 second holds, 10 reps<\/p>\n
Sit with your leg straight in front of you. Push your knee down into the floor and contract your quad muscle. Hold for 3-5 seconds, then relax. Builds mind-muscle connection and strengthens the quads.<\/p>\n\n

Straight Leg Raise<\/h3>\n
Time: 10 reps<\/p>\n
Start with a quad set, then lift your straight leg about 12 inches off the floor and lower back down. Keep the quad contracted and knee straight. Great for hip flexion and quad strength. Perform 2-3 sets of 10.<\/p>\n\n

Short Arc Quad<\/h3>\n
Time: 10 reps<\/p>\n
Place a foam roll or pillow under your knee with a slight bend (10-15\u00b0). Straighten your leg using your quad without lifting the knee off the support. Perform slowly, 1-3 sets of 10-30 reps. Add ankle weight for more challenge.<\/p>\n\n

Bridge<\/h3>\n
Time: 3 second hold, 10 reps<\/p>\n
Lie on your back with knees bent. Squeeze glutes and hamstrings to lift hips toward the ceiling, hold for 3 seconds, then lower. Builds hamstring and glute strength. Advanced option: single-leg bridge.<\/p>\n\n

Side-Lying Hip Abduction<\/h3>\n
Time: 10 reps<\/p>\n
Lie on your side with bottom leg bent and top leg straight. Lift the top leg toward the ceiling and slightly back, leading with your heel. Strengthens lateral hip muscles and stabilizes the knee. Perform 2-3 sets of 10 reps.<\/p>","summary":"Strengthen and stabilize your knees with five beginner-friendly exercises designed by a doctor of physical therapy. Perfect for home practice, these moves target the quads, hamstrings, and hips to reduce pain and improve joint stability.","publisher":{"id":11,"title":"Tone and Tighten","slug":"tone-and-tighten","channel_id":"@toneandtighten","started_at":"2013-12-06"},"tags":[{"id":10,"title":"Pain relief"},{"id":5,"title":"Strength"}]},{"id":14,"publisher_id":14,"video_id":"jXm0y-csiuE","title":"10 minute exercise & stretch for shoulders, neck & the collarbone area","description":"10-minute collarbone workout: 10 exercises, 45s each, to strengthen shoulders, chest, and upper back while improving posture and collarbone definition.","length":11,"published_at":"2020-08-05","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:00:03","updated_at":"2026-01-25 10:19:28","start_time":null,"content":"
This 10-minute workout is designed to enhance the visibility of your collarbones while improving posture and stretching your upper body. You can do these exercises standing, sitting, or even lying in bed. Each move lasts 45 seconds with a 15-second rest in between. Consistency is key - doing this daily will give the best results.<\/p>\n\n

Shoulder Shrug<\/h3>\n
Time: 45 seconds<\/p>\n
Place your hands on your waist and lift your shoulders up and down as high as you can. This exercise engages your traps and upper shoulders, helping to create definition along the collarbone and improving shoulder mobility.<\/p>\n\n

Chest Fly<\/h3>\n
Time: 45 seconds<\/p>\n
Keep your elbows bent at 90 degrees pointing upward. Move your elbows out to the sides and back, opening your chest and squeezing your shoulder blades together. This strengthens the chest and upper back, promoting better posture and collarbone definition.<\/p>\n\n

Triangle Fly<\/h3>\n
Time: 45 seconds<\/p>\n
Place your hands on your head, elbows bent, and open your elbows to the side and back while pushing your chest out and squeezing your shoulder blades. This variation targets the upper back and chest differently, enhancing collarbone visibility and upper body strength.<\/p>\n\n

Head Tilt<\/h3>\n
Time: 45 seconds<\/p>\n
Gently tilt your head to one side, feeling a stretch along the opposite side of your neck down to your collarbone. Hold for 22 seconds, then switch sides. This stretch relieves neck tension and improves flexibility around the collarbone area.<\/p>\n\n

Arm Circle<\/h3>\n
Time: 45 seconds<\/p>\n
Place your hands on your shoulders and rotate your arms in large circles. Switch direction after 22 seconds. This exercise warms up the shoulders, engages upper back muscles, and improves range of motion, which helps define the collarbone.<\/p>\n\n

Bicep Stretch<\/h3>\n
Time: 45 seconds<\/p>\n
Pull one arm across your chest, feeling a stretch from the bicep up to the collarbone. Hold for 22 seconds and switch. This stretch loosens the arms and chest while gently engaging the upper back, helping posture and collarbone appearance.<\/p>\n\n

Back Stretch<\/h3>\n
Time: 45 seconds<\/p>\n
Interlace your fingers behind your back and pull your hands away from your body, squeezing your shoulder blades together and opening your chest. This move strengthens the upper back and stretches the chest, improving posture and highlighting the collarbone area.<\/p>\n\n

Prayer Reach<\/h3>\n
Time: 45 seconds<\/p>\n
Bring your palms together above your head and reach upward as high as possible, lengthening your entire body. Feel the stretch from your arms to shoulders, neck, and collarbone. This stretch elongates the upper body and improves shoulder and chest flexibility.<\/p>\n\n

Back Squeeze<\/h3>\n
Time: 45 seconds<\/p>\n
Hands on your waist, elbows back, squeeze your shoulder blades together as you move your elbows backward. Often called the \u201cchicken move,\u201d this exercise strengthens the upper back and improves posture, enhancing collarbone visibility.<\/p>\n\n

Side Drop<\/h3>\n
Time: 45 seconds<\/p>\n
Raise your arms above your head, then bend one elbow up and the other down, dropping to one side. Alternate sides after 22 seconds. This final move engages the shoulders, obliques, and upper chest, giving a final stretch and helping define the collarbone area.<\/p>","summary":null,"publisher":{"id":14,"title":"emi wong","slug":"emi-wong","channel_id":"@EmiWong","started_at":"2014-02-11"},"tags":[{"id":9,"title":"Flexibility"},{"id":10,"title":"Pain relief"}]},{"id":18,"publisher_id":4,"video_id":"DWmGArQBtFI","title":"How to fix 'low back' pain (instantly!)","description":"Low back pain is by far the most common source of discomfort we deal with. The irony is, a lot of times what we feel is rooted in the lower back is actually caused by muscles not in the back at all.","length":10,"published_at":"2017-10-08","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:17:15","updated_at":"2026-01-20 10:17:15","start_time":null,"content":null,"summary":null,"publisher":{"id":4,"title":"ATHLEAN-X","slug":"athlean-x","channel_id":"@athleanx","started_at":"2006-12-12"},"tags":[{"id":10,"title":"Pain relief"},{"id":5,"title":"Strength"}]},{"id":23,"publisher_id":6,"video_id":"o5b0gS7wI1k","title":"Knee pain exercises - physical therapy for knee pain","description":"Jessica takes you through a basic home exercise routine for a variety of knee injuries and pain. As a physical therapist, these are the knee pain exercises she gives to most of her clients with knee pain.","length":8,"published_at":"2015-03-06","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:39:09","updated_at":"2026-01-20 10:39:09","start_time":null,"content":null,"summary":null,"publisher":{"id":6,"title":"Jessica Valant","slug":"jessica-valant","channel_id":"@Jessicasvalant","started_at":"2013-05-09"},"tags":[{"id":10,"title":"Pain relief"}]}]}

Lumbar Rotation Stretches<\/h3>\nTime: 20 seconds per side<\/p>\nLie on your back with knees bent and let them fall to one side while keeping shoulders grounded. Repeat to the other side. This opens up the lower back and hips, loosens tight muscles, and introduces gentle spinal rotation.<\/p>\n\n

Piriformis Stretch<\/h3>\nTime: 20 seconds per side<\/p>\nCross one leg over the other and pull the knee toward your chest. This stretches the deep hip rotator, the piriformis, which often contributes to lower back tension when tight.<\/p>\n\n

Hamstring Stretch<\/h3>\nTime: 20 seconds per side<\/p>\nGrab behind one knee and straighten the leg up toward the ceiling. This stretch targets the hamstrings, which attach to the pelvis and influence lower back posture, helping to reduce strain and improve flexibility.<\/p>\n\n

Posterior Pelvic Tilt<\/h3>\nTime: 1 minute<\/p>\nLie on your back with knees bent and rock your hips backward to press your lower back into the floor, then tilt forward to lift the back. This controlled motion mobilizes the spine safely and strengthens the core.<\/p>\n\n

Glute Bridges<\/h3>\nTime: 30\u201360 seconds<\/p>\nLie on your back with knees bent, squeeze glutes, and lift hips toward the ceiling. Focus on glute engagement rather than hamstrings. Strengthening the glutes helps support the lower back and reduces strain.<\/p>\n\n

Quad Set<\/h3>\nTime: 3-5 second holds, 10 reps<\/p>\nSit with your leg straight in front of you. Push your knee down into the floor and contract your quad muscle. Hold for 3-5 seconds, then relax. Builds mind-muscle connection and strengthens the quads.<\/p>\n\n

Straight Leg Raise<\/h3>\nTime: 10 reps<\/p>\nStart with a quad set, then lift your straight leg about 12 inches off the floor and lower back down. Keep the quad contracted and knee straight. Great for hip flexion and quad strength. Perform 2-3 sets of 10.<\/p>\n\n

Short Arc Quad<\/h3>\nTime: 10 reps<\/p>\nPlace a foam roll or pillow under your knee with a slight bend (10-15\u00b0). Straighten your leg using your quad without lifting the knee off the support. Perform slowly, 1-3 sets of 10-30 reps. Add ankle weight for more challenge.<\/p>\n\n

Bridge<\/h3>\nTime: 3 second hold, 10 reps<\/p>\nLie on your back with knees bent. Squeeze glutes and hamstrings to lift hips toward the ceiling, hold for 3 seconds, then lower. Builds hamstring and glute strength. Advanced option: single-leg bridge.<\/p>\n\n

Shoulder Shrug<\/h3>\nTime: 45 seconds<\/p>\nPlace your hands on your waist and lift your shoulders up and down as high as you can. This exercise engages your traps and upper shoulders, helping to create definition along the collarbone and improving shoulder mobility.<\/p>\n\n

Head Tilt<\/h3>\nTime: 45 seconds<\/p>\nGently tilt your head to one side, feeling a stretch along the opposite side of your neck down to your collarbone. Hold for 22 seconds, then switch sides. This stretch relieves neck tension and improves flexibility around the collarbone area.<\/p>\n\n

Arm Circle<\/h3>\nTime: 45 seconds<\/p>\nPlace your hands on your shoulders and rotate your arms in large circles. Switch direction after 22 seconds. This exercise warms up the shoulders, engages upper back muscles, and improves range of motion, which helps define the collarbone.<\/p>\n\n

Bicep Stretch<\/h3>\nTime: 45 seconds<\/p>\nPull one arm across your chest, feeling a stretch from the bicep up to the collarbone. Hold for 22 seconds and switch. This stretch loosens the arms and chest while gently engaging the upper back, helping posture and collarbone appearance.<\/p>\n\n

Back Squeeze<\/h3>\nTime: 45 seconds<\/p>\nHands on your waist, elbows back, squeeze your shoulder blades together as you move your elbows backward. Often called the \u201cchicken move,\u201d this exercise strengthens the upper back and improves posture, enhancing collarbone visibility.<\/p>\n\n

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