Ben

I recommend doing this every morning, and potentially a second time during the day depending on how things feel. Another thing to consider would be wearing good supportive shoes to help support the arch, (potentially even wearing inside as the plantar fascia heals). Warm up the tissue using a magic bag or heating pad for a couple minutes. Stretch the big and middle toes using a belt or scarf. Do this for 1-2 minutes. Roll [...]

The broomstick range of motion is intended to increase your pain-free range of motion in the shoulder. 10x sideways, 10x diagonally, 10x forwards. Repeat twice. The codman circles are intended to be a passive traction and rotation in the shoulder. 20-30 seconds clockwise, 20-30 seconds counter-clockwise. Repeat twice. These exercises can be done daily (or more!). Here are some passive or dowel rod range of motion exercises to help loosen up your shoulder. [...]

Here are some basic low back stretches, to be repeated daily (or several times a day if you find helpful).  It should only take 5-10 minutes to get through all these stretches. 1. Cat-cow 2. Child’s pose 3. Knees to chest 4. Knee rotations 5. Seated paraspinal muscle stretch These are the low back stretches that I'd like you to do, these can be done every day if you want you can do [...]

1. Floppy push-ups: hold 10 to 20 seconds and repeat 10 times. 2. Cow position: go from flat back to cow position 10-15 times. 3. Posterior Pelvic tilt abdominal activation: hold pelvis flat to the ground for 10 seconds and repeat 10 times 4. Standing lumbar extension: push the back into a mild extension throughout the day, holding for 5 seconds. These are called McKenzie floppy push-ups, this exercise aims to reduce pressure [...]

This is the sciatic nerve floss exercise. Don’t go “too far” to provoke symptoms. This exercise should be done within pain free range. Repeat several times per day, every day, for about 20 repetitions. This is called the sciatic nerve floss, what you're aiming to do here is create a little bit of movement in the sciatic nerve. It should not feel like a whole lot is happening, if you feel tension and pain [...]

Aim to do these stretches 2-3 times per day until full, pain-free range of motion is re-established. Don’t worry - they only take about 2 minutes! 1. Yes, No, Maybe mobilization. Do 3 each. 2. Funky Chicken. Do 5 clockwise and 5 counterclockwise. 3. Levator scapula neck stretch. Hold 15 seconds and repeat. Here are some neck stretches that will encourage mobility in the cervical region or the neck region. The first one [...]

This set of 4 TheraBand exercises is to strengthen the rotator cuff muscles. Aim for 15 reps of each, repeating the cycle 2-3 times on the affected shoulder. External rotations 2. Scaption (bring it up at 45 degrees) 3. Internal rotation (with elbow down) 4. Internal rotation at 90 degrees (with elbow up). Here is the link to the shoulder rotator cuff rehab tutorial: This exercise is to re-strengthen the rotator cuff. There are [...]

This video tutorial is an introduction to 3 basic core exercises to help stabilize your spine and pelvis. Front plank - aim for 30-60 seconds hold 2. Side plank (left and right side) - 30-60 seconds hold 3. Bird dog (aka "cross crawl") 15 reps per side. Repeat this cycle 2-3 times depending on how you're progressing. You can also increase the reps and/or length of time you're holding your planks. This is [...]

You are welcome to do this every day, up to 2 separate times. Each time you do it, aim for around 15 reps, and then repeat a 2nd time.  If you find it difficult to get your arms flat against the wall, remember to bring your feet and bum away from the wall until you gain the flexibility and strength to move closer to the wall. If you have any questions, let me know at your [...]

If your glutes are weak, that creates a problem in stabilizing your pelvis and spine. In this video I explain to you how to re-strengthen your abductors muscles (gluteus medius & minimus) with 2 easy exercises at home.  Fire hydrants: do 10-15 or reach fatigue and repeat.  Clams: do 10-15 or reach fatigue and repeat Aim to do these exercises every-other day (3-4 days per week), and we can reassess your function at the clinic [...]