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Muscle-Building Workout and Diet


Hi folks I’m Bob Schrupp physical therapist, Brad Heineck physical therapist Together we could not speak a word of english Together we are the most famous physical therapists on the internet in our opinion of course Bob. Today Brad we’re gonna talk about the best exercises for lumbar stenosis, back and leg pain relief You actually just went to a continuing education course on this. Yes, I got brushed up on a few things and it’s Helped me out. It’s gonna fine-tune some of the exercises that we’ve been doing with it So this is good information and up-to-date, if you are new to our channel by the way Please take a second to subscribe to us We provide videos on how to stay healthy fit pain free, and we upload every day Also go over to Facebook and like us because Brad and I will beg of you to like us if you don’t already Okay, I think they’re gonna like us alright. Here we go. lumbar stenosis What is it and why do you not really want to have it? So let’s go up and let’s take Leopold Can I just say Brad it’s kind of a natural Form of aging isn’t it. It is As a matter of fact the studies show that If you’re 70 years or older 80 percent of the people have some degree of stenosis It’s kind of like getting gray hair Yeah, it’s just gonna happen, right so if you hear the term you go to the doctor, and they look at your xrays Oh, yeah, some lumbar stenosis. You don’t have to get all worried that it’s gonna take your life over, It’s just something you have to have You know it’s part of growing old and the good news is we got some exercises that can help you So let’s look at the lumbar spine, Bob it’s you know the bottom five spine So it’s really one two three four five rounds that stack up to make your low back right about at that belt line Right a little bit below and a few above okay Once in awhile some people have six lumbar. Yeah, I have a friend that has six. Oh really Wow Well what’s funny is that we used to call them long back Before we knew it, that’s what’s funny about it Is that he had a longer torso, but anyways we better get on this subject Bob We’re looking at those spines now. What happens is as you age the Vertebra or the discs actually start to get smaller and smaller yeah, these are the discs right here I don’t know can you see that Lonnie? That’s a cushion that is between the two balls right and with the aging process They become smaller and smaller and what happens is the bone part, the vertebra they get closer together closer together And then the spinal nerves which exit right where this pin is they can be The hole where they come out, the foramen, can get smaller and get pinched and that creates pain and problems not only in the back But down the leg, now the other problem with stenosis it can be out the foraminal stenosis Or it can be what we call central stenosis Which if I pulled one of these vertebraes out it looks just like this and where the spinal cord Goes right where this pin is That’s the central canal that can also become Decreased in size and cause some pinching and stenosis and problems and then Typically a lot of times you have pain or symptoms down both legs because a lot of times it may be Some numbness tingling or just fatigue if you get up And you walk and after you walk a block or two your legs just start feeling weak and tired That can be from stenosis, and quite often I think it is the central stenosis in a lot of my patients But we gotta point out Brad, it might be up a little higher because you know we got the kinda horse’s tail down here remember, right the cauda equina A lot of our people catch that So they’re pretty bright Yeah, so we got to know that the pressure may be happening up a little bit higher up on that central stenosis All right well, let’s get the old Leopold or whatever his name is Napoleon Bonaparte we actually took one of his bones apart, though, okay, so one thing about Stenosis, we mentioned some symptoms also people that have stenosis tend to lean forward a little bit more cuz it’s more comfortable and Typically if they’re painful when they stand when they sit the pain goes away quite rapidly yeah That’s usually a great sign of it And they call it shopping cart syndrome too Brad, if you lean over and you feel better on a shopping cart That’s usually quite often a sign And it feels better when you sit down and it hurts more when you walk and hurts more as you walk further And you’re older That’s the first thing I’m thinking isspinal stenosis right it’s just so prevalent I mean I see so many people with it the part with this course where the instructor emphasized the legs feel Fatigued because you know some people are you thinking well Maybe it’s because there’s not enough blood flow which is another possibility or strength, endurance and that all is a possibility But quite ofte I see it is just merely the the pain is causing them to stop or fatigue is causing them to stop So how do we correct it? What happens is our lumbar spine starts to oftentimes with these people gets Arched, we get too much of an arch and that causes the pinching in the back, because of the way the bones are collapsing on themselves and somewhat because of the discs, the facet joints get pushed into each other and When we get that arch in there we want to go the opposite direction and flex the lumbar spine Okay, but that’s why this is what’s going on with people when they do this. They’re flexing from the top down okay? We want to flex from the bottom up, so that’s where these exercises are gonna really help you out Let’s start Brad. Very good so the first one is very simple. This is the neatest one because it is simple We do have everybody doing this one oh, yeah Take a nap. Nope just kidding, and right away when you get up into bed if you get up into bed and you have stenosis If you can do both knees and pull them to your chest, and you don’t have to pull hard You don’t have to hold it for 30 seconds, but if you just give it a nice gentle pull hold pressure on and then back Bob are ya leaving? I was just gonna say as a sleeper You might be more comfortable with one of these too by the way the leg wedge which we have Touted quite often, it’s in our products below in our Amazon section, particularly if you have a day where you’re standing Or you’re walking a lot And you irritate it a lot You want to get some relief this would be a great way to help you out, so double knees to chest with a stretch That’s a good way to do it now the other thing we want to do is strengthen the abdominals Bob because that’s gonna help posterior tilt the pelvis, which flexes the spine which decreases the pain and symptoms So we’re gonna do double knee to chest, but first thing we’re gonna do is tighten up The abdomen muscle push down if you put your hand back there You’re gonna squish the hand or squish into the bed or the table and then bring the knees up Maintaining that back flat into the bed or the floor and do this abdominal strengthen exercise But it’s really important that you’re squished down flat and also if you’re just really quite weak You might start with one leg like this And work your way up to the two legs, again I don’t want to see increased pain when you’re doing the double leg Yep, good point these should not create pain They should feel comfortable and just work the muscles so Flatten that back, push it up against the bit of the mat or the bed or I guess you need probably to be doing this on the floor Carpeted floor is best, if you can’t get down on the floor cuz it’s not safe You might fall, then you’re gonna do them on your bed, the other thing is glutes Strengthen those glute muscles up and actually this one You’re just gonna squeeze your butt together and at the same time you can push your lumbar spine tighten your muscles and get both at one time so Push down here and squeeze my butt together and relax, real simple one to start off with and I do have stenosis and I can Tell you right now. This feels good. I got spondylolisthesis, which stenosis Oftentimes comes along with that So these exercises were right up my alley Okay, so that’s another one and the other one We got the mike problem here. Let’s do the straight leg raise that’s right, The neural stretching Bob. I feel confused Bob. Oh, you’re doing all right Brad. It’s between Christmas and New Year’s This leg’s gonna come up, watch your glasses there. Oh, yeah This is the neural stretch Bob, So sometimes that nerve where it goes through that foramen we talked about can get bound up Get scar tissue, so what you’re doing here is you’re kind of almost doing a glide, right? A nerve glide, exactly it helps loosen up that scar tissue over time, you don’t want to again You can maybe feel a little bit of pain with this, bump into the pain, but don’t be making pain So they are probably wondering how to do it Yeah So we’re gonna take the leg it’s gonna be straight Now the key right here is you’re gonna bring it up till you feel a little bit of a pull And then you pull your toes towards your nose And that’s gonna give you more of a stretch here, now if you do this And you feel it up in your back, then it’s a real good sign that you have some nerve, some tightness Some scar tissue, right break it up So you’re just gonna do ankle pumps And you’re gonna feel that pull and you can do 10 to 15 of those and as you get more loosened up You can bring your leg up a little bit higher, and you’re also gonna strengthen your quads and your hip with this A little core with that too right so again To repeat Brad, you take it up until you feel a little bit of stretch, and then you start doing the ankle pump and after a while you might be able to go up a little bit higher because you might have to Stretch that out a little bit, you’re probably gonna hold your leg cuz it’s a little easier to do it that way Really good exercise to start off with that This is a great one to do, so you need a six inch towel roll? Well the next one I’m gonna do Bob, I’m gonna come to that one in just a second, laying on your side We want to stretch the hip flexors because when the hip flexors get tight they make that anterior tilt on the pelvis Which can cause the problem we’re working on, so laying on your side this knee’s gonna be up like this okay? That’s not the one we’re stretching, we’re stretching this one, now if you’re flexible enough And you have enough freedom to grab your ankle and we’re gonna pull this like that Are you looking for something so they can see better Bob? I was gonna say, he’s doing this. Yeah, except for laying down and actually you can do it standing Just like Bob said, but a lot of people who have this are older And that would not be easy to do, well I mean you can use this stretch out strap on here too Brad. Which again we have listed below This comes in real handy sometimes for these types of things yeah instead of reaching for my foot I can just go over my shoulder and I’m gonna grab here and Stretch, and I want to bring my knee Back away from this knee so it’s trying to get behind me so to speak I’m gonna bring the strap behind here. He’s trying to get his knee past back beyond the hip here If we had a camera straight out of the ceiling, we’re gonna have that someday Bob. That’s right. It’ll be our advancement Okay, and finally and most importantly is If you have a towel roll, or if you happen to have a six-inch Padded roll like we have here We do have a tall roller if you don’t have one of these this works best, but this works okay, just take you really got to roll it up pretty tight, we got table seats Rolled up there And you should get the low-density one because they’re a little more comfortable And as you’re laying in there You could do this on the bed But it’s gonna sink in and it will work Again carpeted floor works the best, now you’re not gonna put this up under your back above the belt This is gonna go below the belt line and on the sacrum and actually closer to the tailbone and then you’re going to bring one knee up and You can feel that right now. It’s already putting my spine into a flexion my lumbar spine into flexion And I’m just gonna gently pull here and get a stretch, only one knee you’re not gonna do both knees with this one One knee at a time exactly Precisely Bob. Brad this is one I haven’t seen before This is a new one for me too, and I could tell you this feels really good I can see how this works. Yeah, there’s a lot of leverage going on that and the nice thing. It’s all gravity I can’t wait to try this with one of my patients It’s fun, Wow, so yeah, we learn something new all the time, hard to believe you actually taught me something, Well the thing this is just a bonus if we had time a lot of times people get rounded over With the posture because they’re trying to make their back feel better so once we get this here We also want to get their posture back up, so then we’re gonna do this stretch here, or you can do the stretch here So that’s a bonus Yep, and you can do that up against the wall Which would be good, flatten your back out up against the wall and then go for your walk, We went way over time there Brad so oh Bob again, Alright, thanks for watching

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