Health & Fitness Physical Therapy Fitness Health
Tyler Van Acker
Tyler Van Acker

@Tyler_Van_Acker

18 tweets 4 reads Jul 02, 2024
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From 5 years of physical therapy experience,
Here's the only 15 exercises you'll ever need to avoid a lifetime of back pain.
(Tips and demo for every exercise)
Make sure you bookmark this!
From 5 years of physical therapy experience, Here's the only 15 exercises you'll ever need to avoid...
1. SL RDL
My favorite deadlift variation.
Lift your max weight with less risk for back strain.
Shift your weight into your heel and slowly lower your chest.
2. Cat cow
Motion is medicine.
Focus on arching your upper back and rounding your lower back.
3. Side bend
Your back does more than bend and extend. And your core is more than just abs.
Try this side-bend strength exercise.
Think about moving up then over as you lower the weight down your side.
4. Deep lunge
There are many benefits to lifting heavy weights.
But I got rid of my back pain by lifting lighter weights in a full range motion.
Muscle length plus strength.
5. Hip flexion
My hip flexors have always been tight.
Stretching is a useful tool.
But I got the greatest relief from building hip flexor strength.
6. Pallof press
Strength to stabilize your spine.
Half kneeling helps to isolate the core.
Resist rotation and maintain a steady breath.
7. Bird dog row
Sitting all day results in tight core and hip flexors.
The solution is to build strength in your extensors.
For an easier version, search youtube for "bird dog exercise".
8. Couch stretch
Quad and hip flexor stretch.
Control your breathing.
Convince your body to let go of the tension.
9. Pigeon stretch
The back of your pelvis has 17 small muscles.
They're there to help with rotation and stability of your hip.
Find the tight muscle by changing the angle.
10. 90 90 hip stretch
If you can't sit up straight you have tight hips.
Lean back on your arms as you work your way up to sitting.
11. Resisted sidestepping
This exercise is to strengthen the muscles on the back of our pelvis.
Push your knee's out into to the band and stay in posture.
12. World's greatest stretch
Also known as runners lunge,
But this rotation variation is my #1.
Stretch your spine, hamstrings, and hip flexors so you can avoid back pain.
13. KB lower trunk rotation
I'm a big fan of outdoor exercise.
Anti-rotation exercise to stabilize your spine.
Pull your belly button in to help your core contract.
14. Side plank with hip drop
Static planks are over rated.
It's more important to control your movements than hold any one position.
15. Plank with KB pull through
Build rotational strength with this kettle bell exercise.
Tighten your core and keep your head up (good advice for all exercise).
If you got value from this thread,
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Interested in more health habits to stay fit and focused?
Get my Protocols for Cognitive performance here: tyler-van-acker.carrd.co
Tyler Van Acker
tyler-van-acker.carrd.co

Tyler Van Acker

Protocols for Cognitive Performance

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Health & Fitness Physical Therapy Fitness Health

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