Strengthening In All Fours Position After Shoulder Injury

This is a weight bearing exercise for strengthening the shoulder after injury. The positions put more stress on the joint and your shoulder has to be stronger for these exercises. Plus you want to make sure these exercises don't cause you more pain since they cause some joint compression. Remember if it hurts, especially having pain in the joint, you have to stop the exercise.

To Strengthen The Core The Right Way

I am going to show you the right techniques to strengthen your abdominal and lower back muscles and bring shoulder stability. These exercises done incorrectly may not give the full benefits.

Having these exercises executed properly could be the best treatment for low back pain, shoulder injuries, knee problems, etc.

It's always important to have a strong core for recovery after several injuries. If the center or base is weak, the extensions would possibly encounter problems. Particularly in lower back pain relief, maintaining a strong abdominal and erector spinae muscles is a very good rehab and prevention strategy.

I encourage you to watch for this video and you will find no worries in treating your lower back pains and other injuries you have.

Wall Squatting Exercises For Multiple Muscle Group Strengthening

In this video I will show you exercises which involve wall squatting and overhead resistance work with a resistance band. These exercises target multiple muscle groups and are great for improving strength in legs, hip, core, shoulder and arms.

This exercise is very helpful to lower back pain treatment, knee injuries, rotator cuff injuries, etc. Also a very good exercise for runners in giving relief to knee pains.

Shoulder Flexibility And Internal Rotation Stretching

Hi everyone, today we will talk about shoulder problems such as rotator cuff injuries or tears, shoulder impingement, and adhesive capsulitis (frozen shoulder) and host of other issues connected with shoulder surgeries. From the physical therapy perspective, the most important things for shoulder treatment are proper sequencing for stretching and strengthening exercises.

This is an effective exercise to easily restore shoulder joint flexibility of the hand behind back reaching.

Shoulder Pain Relief Scapular Stabilization

Here I demonstrate the exercises in the standing to make the exercises more challenging. Optimal shoulder pain treatments require one to master these exercises before moving onto to higher level exercises.

This shoulder exercises are very helpful in treating shoulder injuries, shoulder arthritis, etc.

Shoulder Pain Relief Using Scapular Strengthening Exercises

From the physical therapy perspective one of the most important things for shoulder rehab is proper sequencing for strengthening the shoulder. Most people get this backwards or don't get it at all. Its important to do the shoulder rehab process right. This exercise is the first phase focusing on scapular strengthening.

Worry no more in what you are going to do for your sudden shoulder pain. This video was made perfectly for your problem.

Shoulder Strengthening Exercises with Wall Squatting

In this video I am going to show you some shoulder strengthening exercises which involve wall squatting and exercises with resistance band. These exercises target multiple muscle groups and strengthen shoulders, legs and hip.

This dynamic exercise can be a good aid to avoid common injuries for runners.

Knee Flexibility With Mobilization And Movement Technique

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

In this video I am going to share with you how to improve knee flexibility with Mobilization and movement technique. These dynamic stretch exercises mobilize the joints while performing movement in the desired direction.

With these dynamic stretches, it could be a lot of help in restoring knee bending after chronic knee pain, running injuries, etc.

Arthritic knee is by far one of the reasons of flexibility loss and strength at the joint. To restore function, regular stretching and strengthening exercises should be done.

Functional Stretching for Anterior Thigh and Hip joints

In this video I am going to share with you stretching exercises for Anterior Thigh and Hip Joints. These multi joint functional stretching exercises can improve flexibility of the anterior hip, thigh, trunk and shoulder.

Whether you're an athlete or not, these stretching exercises is very useful to avoid running injuries. Also this exercises are not just limited to avoid running injuries but a good remedy to relieve shoulder joint pain.

Foam Roller an Excellent Tool for Stretch Exercises for Quadriceps, Hamstring and IT Band

In this video I will show you some stretch exercises which will help in mobilizing the IT Band, Quadriceps, Hamstrings, and Calf muscles.

It's a good way of stretching to avoid pain in knees and be free from arthritic knee.

Movements for Anterior Hip Mobilization and Dynamic Hip Flexor

In this video I am going to show you some exercises with Dynamic Hip Flexor which will improve flexibility of Anterior Hip joint, rib cage, lats and shoulders. These exercises will help in mobilization of these joints and increase their mobility.

Look no further! These exercises would led you to a pain-free living.

Causes of injury to Ligament, Meniscus, Cartilage and Tendon which may lead to Outside Knee Pain.

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

I want to share with you today the common causes which lead to outer knee pain. The pain is generally caused due to injury to the Lateral Meniscus, knee cap, patellar tendon or from worn out joint cartilage as in arthritis in knee.

How To Prevent Low Back Pain By Squatting Properly

How to prevent low back pain by using proper squatting mechanics. Use this simple lifting tips to avoid injury to your low back.

Proper squatting is of no doubt very essential in  low back pain treatment. You just need to perform it properly just like what you see in the video.

How To Improve Knee Flexibility After Knee Injury

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

How to relieve knee pain and knee bending after MCL injury? This video shows a simple exercises using a ball to improve knee flexibility after injury.

This is an effective knee physical therapy if you had been injured due to some knee problems.

Relieve Runner’s Knee Pain By Taping

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

How to relieve runners knee pain using an awesome taping technique? This is an effective and simple taping to treat runners knee pain. It’s also very effective for patients having pain after knee injury or knee surgery.

This taping technique is not just effective for knee pain relief but an easy thing to do.

Core Strengthening To Relieve Low Back Pain

In this video I teach two physical therapy rehab exercises for back pain and strengthening the core muscles. Weak low back and stomach muscles after injury or due to pain can increase the pressure and load on your spine that cause low back pain or sciatica.

These are excellent core strengthening exercises for an effective low back pain relief.

What You Need To Help In Faster Recovery From Injuries And Enhanced Performance

In this video I am going to share with you some simple concepts which will help you recover faster after injuries and enhance your performance in sports.

These principles can be used to treat various orthopedic injuries ranging from knee injury running, knee arthritis, neck pain, pain in back and shoulder injury, etc. 

These simple concepts are generally ignored by us, but if we follow them, these will help us in healing faster after injuries.

Basic Rules for Treatment of Knee Arthritis

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

In this video I am going to discuss some guidelines for the knee pain treatment. The most common causes of knee pain is Arthritis. These guidelines have been very helpful for my patients suffering from osteoarthritis knee pain. A large number of people suffer from knee arthritis pain and they can benefit from following these simple rules.

How to Get Rid of Your Knee Pain

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

I firmly believe that it is important to start with non-weight bearing exercises when recovering from a knee injury or surgery.

Being a weight bearing joint the knee doesn't like to pressure or compression when injured. This is specially important for runners knee pain secondary to the demands on the joint.

Running injuries are often due to repetitive compressive load on the joints, muscles and tendons.

So it's best to first focus on strength and flexibility exercises in sitting or laying down. Can progress to standing and walking once the swelling is down, strength is better, they can start exercises in standing.

Treat Knee Arthritis Pain Effectively

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

A large number of people suffer from knee pain, and billions of dollars are spent every year on health care costs.

Knee Arthritis is one of the most common reasons for this knee pain. In this video I will give you main causes why people are unable to heal their knee pain.

The video discusses some important principles for effective knee arthritis treatment. These can be very helpful to anyone suffering from knee problems.

Massage Increases Growth Hormone for Faster Recovery and Pain Relief

In this video, I am going to share with you the amazing benefits of massage.  Massage has amazing benefits for relaxation, stress relief and general well being.

It calms the nervous system and creates hormonal balance. Massage also helps in faster recovery and joint pain relief by increasing the supply of growth hormones.

Regular massage done with herbal oils helps improve circulation, fitness training, detoxification and rejuvenation of the whole body.

Knee Pain Relief

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

Knee pain can be debilitating and prevent people from staying active and mobile. Knee injuries are a common orthopedic problem affecting a large number of people.

Most people don't know how to manage knee injuries properly resulting in chronic knee pain. My name is Manu Kalia, I am a Physical Therapist and Ayurveda Herbalist, this video discusses specific knee injuries and problems and gives guidelines for preventing and managing most knee injuries; ACL injury, meniscus tears, knee arthritis, patellar tendonitis, patellofemoral pain, jumpers knee, runners knee pain, etc.

Millions of dollars are spent every year for treating knee related injuries. A lot of these problems can be prevented if proper treatment is done in a timely manner.

Simple Exercises For Spine, Shoulders And Ribcage With Foam Roller

Foam Roller stretch is good for improving flexibility of the back muscles, ribcage and shoulders.

This exercise is helpful to improve mid and upper back mobility to help treat back pain and neck pain. Improving the flexibility of these structures is very important for reducing pressure on the low back and neck region.

Regular mobilization of the spine can help relieve back pain and improve flexibility of the spine and shoulder girdle.

Pain on the Outside of Knee Caused by Running

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

If you are frustrated and wondering why you are having outside knee pain, this video discusses reasons for your knee pain. It will give you a better understanding of the causes of your knee pain. You don't want to miss this video, specially if you are an athlete.

A lot of runners knee pain issues are due to outside knee pain too. Often the structures involved are iliotibial band, lateral collateral ligament and lateral menicus in outside knee pain.

Icing to recover from injuries is a flawed practice according to recent research

Hi guys! Do not use Ice to heal injuries. There are much better options for pain relief that are good for healing injuries. New research points to adverse effects due to use of icing on injuries, such as, it blocks fine channels in the body, increases swelling, prevents removal of dead tissues and slows down flow of nutrients to the injured area. It, therefore, takes longer for the injury to heal and recover. Heat is far better for joint pain treatment where it improves the circulation, relaxes local tissues and a good aid to relieve join pain.

Natural Pain Relievers

The East Indian holistic medical system Ayurveda has a different perspective on joint pain relief.   It emphasizes using natural solutions to treat injuries, strengthen the whole body and bring the system back to balance.

Ayurveda treats injuries to joints, tendons, muscles, nerves, ligaments, etc., holistically, taking into account the whole physiology, psychology and physical presentation of the person facing the problem.

The main focus is to open blockages in micro channels of the injured tissues, to remove metabolic waste products from the body, to improve nutrition to the injured tissue for proper uptake and assimilation of nutrients by improving the digestive capacity of the whole system.

Opening up of channels facilitates flow of energy according to Ayurveda and Chinese Medicine.   Removal of blockages also allows for proper circulation providing nutrition and removal of waste products.    With right movement of Prana and circulation the tissue is given an optimal environment to recover.

Some simple holistic treatments for pain relief and recovery after injury:

1.  For achy joints or general aches and pain regular massage with herbal oils can be very effective since it improves circulation, provides nutrition to the joint, and can relieve pain.
2. Using a natural anti inflammatory like Turmeric, Ginger, Pineapple (Bromelain).
3. For overall joint health herbal formulas like Yogaraj Guggulu, Ashwagandha, Omega 3 fatty acids, Glucosamine, etc. can be very helpful.
4. Improving the overall health of the system by detoxing the body can also help speed the recovery
   process. 
5. Mediation can work as a pain reliever by calming the nervous system and decreasing the irritability of the system. 

The goal of the treatment is to restore balance by bringing the body back to its

normal balanced state.  This is accomplished by proper diet, right lifestyle, Marma or Acupressure massage with herbal oils, cuse of herbal poultices, herbal steam treatments, use of herbal formulas and by detox and rejuvenation treatments.

How to Detox safely at Home

Proper digestion and absorption of food and water are essential to maintain good health. Weak digestion takes longer to process the food and accumulates toxins in the body.

Improper elimination of toxins from the body can lead to various health problems.  Again mixing of foods which are incompatible, insufficient water intake, a diet low in fiber, excessive meat consumption and lack of exercise can lead to constipation and other digestive problems.  It is therefore, important to maintain a healthy digestion.

Here are some simple and natural ways which Ayurveda provides to improve our digestion, have proper elimination, detox our body and is one of the best ways to lose weight.

Triphala (combination of three fruits - Amalaki, Bhibitaki and Haritaki) is probably one of the best Ayurvedic herbal formulas for detox, rejuvenation and constipation.  Triphala is a rejuvenative for the whole body.  It balances the whole body. 

Psyllium husk can also be used with 1 cup of warm water before bedtime to help with constipation and removal of waste products from the GI system. 

Tai Chi, Qi Gong and Yoga exercises help improve circulation, remove waste from tissues, stimulate internal organs and improve mental clarity.  Specific Yoga poses that help improve the health of the digestive system and promote proper elimination -  spinal twists, boat, bow, cow, bridge, peacock, locust, forward bend and camel pose.

Meditation can help calm the body and mind and relieve stress. Stress management is very important for proper functioning of the digestive system and the whole body.

Drinking 2-3 cups of warm water first thing in the morning helps to flush the kidneys, removes toxins and promotes proper bowel movement.  It also hydrates the body and after a whole nightemet’s sleep.  It is also recommended in eastern medicine to drink warm water during the day to improve digestion and metabolism. 

One should promote better habits by sitting on the toilet upon wakening.  This helps to train the nervous system and gastro-intestinal system to have a regular bowel movement first thing in the morning. 

Squatting can be very helpful to help promote proper bowel movement by opening the pelvic diaphram.  The pressure from the thighs on the stomach also helps evacuation. 

Try to eat foods in season and locally grown.  Avoid processed, heavy, fried, oil, frozen, pre-packaged and canned foods.  Try to eat fresh food cooked daily. 

Favor warm, moist and fiber rich diet (especially well cooked vegetables).  Eating an apple after a meal, ripe bananas and prunes can also help with elimination.

Lose Weight Naturally with Intermittent Fasting

We are all familiar with the term ‘garbage in garbage out’. In the same vain we also understand that we need to follow ‘calories in calories out’ to keep control over our body weight. Most often people who gain weight have a higher calorie intake than the amount of activity they undertake. For them fasting is a healthy way to keep control over their weight gain. 

Fasting is not new to us. It has been observed by most cultures for religious and spiritual reasons for thousands of years.  In addition to its religious and spiritual significance, it also gives great health and fitness benefits ranging from improved digestion, detoxification and weight loss.

Fasting is catching up and the current buzz is intermittent fasting, i.e. fasting at set intervals or on a certain day of the week.  For example, one could fast on every Monday of the week. It could also be for shorter durations like missing a meal a day. During the fast water, tea or juice only can be consumed to keep the body hydrated.

                                                                              

It is best to begin fasting slowly. Usually one can starts with a fast once a week. This can be increased slowly to two or more days in a week. Drinking of fluids during fast is necessary to avoid dehydration. Drinking warm water or tea is the best. Cold drinks should be avoided as they impair the digestive fire and cause slowing down of the metabolism.

Ayurveda, the ancient Indian medical system, encourages fasting to improves the digestion.  Fasting gives a break to the digestive system and it uses its energy to burn off the toxins in the body.  Fasting also improves the digestion and metabolism which can help in losing weight naturally.

Modern research is also catching up with the idea of fasting for better health and longer life. The research shows fasting improves growth hormone production and also affects the sensitivity of your tissues to insulin.  This is really important because growth hormone is important for regeneration and recuperation of the body and for maintaining muscle mass.  Increased growth hormone levels also build more lean muscle mass.

Our irregular and unrestricted eating habits have caused havoc with our digestion and our health. We depend heavily on antacids to keep under control the high acidity levels in our stomach. All this is due to sluggish or inefficient digestive system. Our digestion is over-working constantly and needs rest sometimes to recover. This rest and recovery can be provided by doing intermittent fasting. By fasting once or twice a week we can once again improve our digestion, and our quality of life. We can control our weight and have a better physical fitness.

Knee Pain Relief

Knee pain is one of the most common joint problems being treated and it is reported that at least 18-20% or the US population suffers from this condition.  As a load bearing joint it takes a lot of wear and tear that can seriously affect the way one walks, functions in his or her daily life. 

Pain or weakness in this joint can seriously limit the hobbies or leisurely activities.  If the problem is serious or chronic it can even impair basic day to day functioning which can result in deconditioning, poor health or pain and problems at other joints like the back, hip, ankle and the foot. 

Various things can lead to knee pain - sports related injury, knee surgery, general wear and tear secondary to obesity or one's occupation, accidents, etc.   Regardless of the reason, getting the problem addressed early is very important to prevent long-term impairments. 

Here are some basic tips for addressing knee pain or problems:

1. It is essential to get your knee pain checked out as early as possible by either your doctor of Physical Therapist.  This will help you start the rehabilitation process early and prevent more damage to the joint. 

2. Use of ice can be helpful during the acute or early phase of the injury especially if there is a lot of heat, swelling and redness.  However most conditions do better with heat since it improves circulation and prevents stagnation.    

3.  Avoid activities that put more weight on the joint – the knee is a load bearing joint and putting more weight on it aggravates it further.  It is very important to limit walking, standing, squatting, kneeling, running, etc. avoid putting too much pressure on the joint. 

4.  Best to use a cane or crutches to support the body weight and take pressure off the knee when injured or in pain.

5. Light strengthening and flexibility exercises can be very helpful to get back the range and strength.

It is advisable to avoid performing too much exercise, walking and standing or loading the joint too early.  Following these simple guidelines can greatly reduce the risk of future problems.  It takes time for the joint to heal.  So it’s best to take care of the joint and not re-injure by overdoing activities.  However if the pain continues on must see the doctor or physical therapist immediately.