This routine is designed to strengthen and stabilize your knee joint, focusing on exercises for the quadriceps, hamstrings, and hip muscles. It includes six exercises progressing from isometric contractions to more dynamic movements, helping to improve knee strength, stability, and overall lower body function.

• Perform 3 times per week (e.g., Monday, Wednesday, Friday)
• Increase sets or repetitions as you progress

• Improved knee strength and stability
• Enhanced muscle control and coordination
• Better overall lower body function
• Potential reduction in knee pain

1. Quad Set (2:42): Simple, sustained contraction of the quadriceps muscle to increase strength and voluntary firing.

2. Straight Leg Raise (3:43): Adding hip flexion to the quad contraction to strengthen the knee.

3. Short Arc Quad (4:55): Adding slight flexion and contracting the quad into terminal extension to strengthen and mobilize the knee joint.

4. Bridges (5:59): Increase glute and hamstring strength without introducing potentially painful motion at the knee.

5. Sidelying Hip Abduction (7:10): Targets the most important hip muscle for knee health and biomechanics.

• 7-minute stretching routine for knees

• Jared's Recommended Foam Roller
• Jared's Extra Thick Home Workout Mat

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This 9-minute routine combines stretches and strengthening exercises led by a physical therapist to help alleviate lower back pain quickly and effectively.

• Alleviates lower back pain and tension
• Improves flexibility in the lower back, hips, and hamstrings
• Strengthens core and glute muscles
• Enhances overall lower back stability

Lower back pain is the most common complaint treated by physical therapists, with an estimated 80% of people experiencing significant lower back pain in their lifetime. This routine includes the same exercises given to patients as "homework" between therapy sessions.

The key to effectively treating lower back pain with conservative exercise is to stretch tight structures and strengthen weak ones. This routine focuses on stretching the hips and lower back while strengthening core stabilizer muscles.

➡️ Recommended Exercise Mat

1. Lumbar Rotation Stretches (0:35)
2. Piriformis Stretch (2:45)
3. Hamstring Stretch (4:45)
4. Posterior Pelvic Tilt (6:55)
5. Bridges (8:25)
6. Bird Dogs (9:25)

• Lower Back Pain Stretches
• 5 of the Best Core Exercises
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• Follow-Along Stretching Routine for Back Pain
• 10-Minute Core Workout for Back Pain Relief

This content is for general education and demonstration purposes only. It is not medical advice or a treatment plan. Do not use this content to self-diagnose or self-treat any health, medical, or physical condition. Consult with your healthcare professional before attempting any exercises or treatments.

A series of knee-to-chest stretches designed to alleviate lower back pain, particularly beneficial for degenerative disc disease, arthritis, stenosis, and mechanical low back pain.

• Relieves pressure on spinal nerves
• Improves lower back flexibility
• Helps alleviate pain from various back conditions

Follow along at home with this effective exercise routine led by a physical therapist and back pain specialist!

Get the strap here

• Follow-Along Stretching Routine for People Who Aren't Flexible
• How to Increase Core Strength and Stability
• 10-Minute Core Workout for Back Pain Relief
• 6 Min Lower Body Stretching Routine
• Unlock Your Entire Back! Follow-Along Routine

Different causes of back pain require different treatments. This video shows 10 of the best stretches for your lower back and indicates which stretches should be performed or avoided depending on the cause of your pain.

Note: These recommendations are general. Always consult a local physical therapist for recommendations specific to your unique needs.

Consistency is key. Perform these exercises daily for the best results.

1. Take the stretch TO pain but not INTO pain. Keep it comfortable.
2. Remember to breathe - usually about 3 big breaths per stretch.
3. Hold each stretch for 20 seconds and repeat three times.

1. Double Knee Rotation Stretch (1:56)
2. Single Knee Rotation Stretch (2:27)
3. Single Knee to Chest (3:16)
4. Double Knee to Chest (3:56)
5. Piriformis Stretch (4:31)
6. Hamstring Stretch (5:20)
7. Lumbar Extension Stretch (Cobra) (6:42)
8. Child's Pose (7:41)
9. Cat/Cow (8:25)
10. Tall Kneeling Hip Flexor Stretch (9:33)

If you found relief from this video, please consider subscribing to Tone and Tighten on YouTube and give the video a thumbs up!

Relieve Lower Back Pain in 60 Seconds

This content is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. Do not use this content to self-diagnose or self-treat any health, medical, or physical condition. Consult with your healthcare professional before doing anything contained in this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

This routine focuses on prone (face-down) stretches that are particularly beneficial for those with disc bulges. These stretches should be avoided by those with arthritis, stenosis, or degenerative disc disease.

• Targeted relief for disc bulge-related pain
• Improved spinal extension
• Enhanced back muscle flexibility

Get the strap here

• Follow-Along Stretching Routine for People Who Aren't Flexible
• How to Increase Core Strength and Stability
• 10-Minute Core Workout for Back Pain Relief
• 6 Min Lower Body Stretching Routine
• Unlock Your Entire Back! Follow-Along Routine

Different types of back pain require different treatments. This video shows 10 of the best stretches for your lower back and indicates which stretches should be performed or avoided depending on the cause of your pain.

Note: These recommendations are general. Always consult a local physical therapist for recommendations specific to your unique needs.

Consistency is key. Perform these exercises daily for the best results.

1. Stretch to the point of discomfort, but not pain
2. Remember to breathe - about 3 big breaths per stretch
3. Hold each stretch for 20 seconds and repeat three times

1. Double Knee Rotation Stretch (1:56)
2. Single Knee Rotation Stretch (2:27)
3. Single Knee to Chest (3:16)
4. Double Knee to Chest (3:56)
5. Piriformis Stretch (4:31)
6. Hamstring Stretch (5:20)
7. Lumbar Extension Stretch (Cobra) (6:42)
8. Child's Pose (7:41)
9. Cat/Cow (8:25)
10. Tall Kneeling Hip Flexor Stretch (9:33)

If you found this video helpful, please consider subscribing to Tone and Tighten on YouTube and give the video a thumbs up!

Relieve Lower Back Pain in 60 Seconds

Disclaimer: This content is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. Consult with your healthcare professional before trying any exercises shown in this video.

This routine is designed to alleviate lower back pain through controlled movements, focusing on improving spinal mobility. It is suitable for most back pain conditions.

• Improved spinal mobility
• Gentle relief for lower back pain
• Suitable for most back pain conditions

STOP doing the WRONG stretches for your back pain! This video presents ten of the best back stretches to fix the most common lower back problems. Led by a physical therapist and back pain specialist - follow along at home with this effective exercise routine!

Dr. Jared's Stretch Out Strap

• Follow-Along Stretching Routine for People Who Aren't Flexible
• How to Increase Core Strength and Stability
• 10-Minute Core Workout for Back Pain Relief
• 6 Min Lower Body Stretching Routine
• Unlock Your Entire Back! Follow-Along Routine

• Not all back pain is the same
• Consult a local physical therapist for recommendations specific to your unique needs
• Consistency is key to seeing success with these exercises

1. Take the stretch TO pain but not INTO pain. Keep it comfortable
2. Remember to breathe - usually about 3 big breaths per stretch
3. Hold each stretch for 20 seconds and repeat three times

1. Double Knee Rotation Stretch (1:56)
2. Single Knee Rotation Stretch (2:27)
3. Single Knee to Chest (3:16)
4. Double Knee to Chest (3:56)
5. Piriformis Stretch (4:31)
6. Hamstring Stretch (5:20)
7. Lumbar Extension Stretch (Cobra) (6:42)
8. Child's Pose (7:41)
9. Cat/Cow (8:25)
10. Tall Kneeling Hip Flexor Stretch (9:33)

If you found this video helpful, please consider subscribing to Tone and Tighten on YouTube and give the video a thumbs up!

Relieve Lower Back Pain in 60 Seconds

Disclaimer: This content is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. Consult with your healthcare professional before doing anything contained in this content. Use of this content is at your sole risk.

This routine focuses on improving spinal mobility through cat-cow stretches and addressing tight hip flexors, which can contribute to lower back pain. It is generally suitable for most back pain conditions when performed within a pain-free range.

• Improved spinal mobility
• Relief from hip flexor tightness
• Enhanced overall back flexibility

Not all back pain is the same. Different causes of back pain may require different stretches. Always consult a local physical therapist for recommendations specific to your unique needs.

• Take the stretch TO pain but not INTO pain. Keep it comfortable
• Remember to breathe - usually about 3 big breaths per stretch
• For most stretches - hold for 20 seconds and repeat three times

1. Double Knee Rotation Stretch (1:56)
2. Single Knee Rotation Stretch (2:27)
3. Single Knee to Chest (3:16)
4. Double Knee to Chest (3:56)
5. Piriformis Stretch (4:31)
6. Hamstring Stretch (5:20)
7. Lumbar Extension Stretch (Cobra) (6:42)
8. Child's Pose (7:41)
9. Cat/Cow (8:25)
10. Tall Kneeling Hip Flexor Stretch (9:33)

• Dr. Jared's Stretch Out Strap

• Follow-Along Stretching Routine for People Who Aren't Flexible
• How to Increase Core Strength and Stability
• 10-Minute Core Workout for Back Pain Relief
• 6 Min Lower Body Stretching Routine
• Unlock Your Entire Back! Follow-Along Routine
• Relieve Lower Back Pain in 60 Seconds

This content is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. Do not use this content to self-diagnose or self-treat any health, medical, or physical condition. Consult with your healthcare professional before doing anything contained in this content.

A targeted routine focusing on stretching the piriformis and hamstring muscles, which can contribute to lower back pain when tight. This routine is generally suitable for most back pain conditions but should be approached with caution for those with disc bulges.

• Improved hip and leg flexibility
• Reduced tension in muscles that can contribute to back pain
• Enhanced overall lower body mobility

Get the strap here

• Follow-Along Stretching Routine for People Who Aren't Flexible
• How to Increase Core Strength and Stability
• 10-Minute Core Workout for Back Pain Relief
• 6 Min Lower Body Stretching Routine
• Unlock Your Entire Back! Follow-Along Routine

Different causes of back pain require different treatments. Consult a local physical therapist for recommendations specific to your unique needs.

Consistency is key. Perform these exercises daily for the best results.

• Stretch to the point of tension, not pain
• Remember to breathe - about 3 big breaths per stretch
• Hold each stretch for 20 seconds and repeat three times

1. Double Knee Rotation Stretch (1:56)
2. Single Knee Rotation Stretch (2:27)
3. Single Knee to Chest (3:16)
4. Double Knee to Chest (3:56)
5. Piriformis Stretch (4:31)
6. Hamstring Stretch (5:20)
7. Lumbar Extension Stretch (Cobra) (6:42)
8. Child's Pose (7:41)
9. Cat/Cow (8:25)
10. Tall Kneeling Hip Flexor Stretch (9:33)

If you found this video helpful, please consider subscribing to Tone and Tighten on YouTube and give the video a thumbs up!

Relieve Lower Back Pain in 60 Seconds

Disclaimer: This content is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. Consult with your healthcare professional before attempting any exercises or treatments.