5 Min Bullet Proof BACK Routine

In Back Pain by Dave Nelson

These are my top daily exercises to improve a pain free lower back. Typically these tasks require in-depth instruction with very specific cuing, often manual cuing, making sure they are completed correctly. The focus is timing of core muscle activation. When contracted, the core muscles will protect your spine decreasing the chances for injury. If the exercises in this video are uncomfortable and you are experiencing lower back pain, see your physical therapist today!

Shoulder Stability Drills

In Thoracic by Dave Nelson

In the performance therapy world we always say “Proximal Stability for Distal Mobility”. What the heck does that mean? If the FOUNDATION of your shoulder blade is sound, then your rotator cuff muscles are much better protected for use your arms/hands with confidence when playing tennis, golf, yard work, archery and so on. In this video, I put together a series of stability exercises to get you started. If you feel limitations or pain, reach out to your physical therapist today!

Fix your Low Back Pain Part3

In Back Pain by Dave Nelson

Low back pain that resolves when sitting down is considered low back pain with a “flexion”, or bend forward, preference. In this video I provide a few SIMPLE strategies to reduce your symptoms. If you do not see 100% return to normal, see your physical therapist today for a specific guided approach to get you the results you want.

Fix your Low Back Pain Part2

In Back Pain by Dave Nelson

Low back pain or sciatica that occurs when sitting for a period of time or when bending to pick something up is considered back pain with a “preference” of your body wanting to extend (bend backwards). Another common complaint is the same pain when you start to walk after having been sitting. Extension preference is the most common type of back pain that often extends into one leg. Use these strategies provided in the video to reduce your symptoms. If you do not see 100% return to normal, see your physical therapist today for a specific guided approach to get you the results you want.

Fix your Low Back Pain Part1

In Back Pain by Dave Nelson

Tired of not having a clear direction when your low back aches? In the following 2 parts, we discuss the types of back pain and SIMPLE strategies to improve your life. It is important to note, if these strategies are helpful, your symptoms are likely “mechanical” meaning physical movement can reduce your pain. If you are looking for an alternative to scheduling an apt with your doctor, waiting for an x-ray, and given medication or an injection, this is for you. If you do not see 100% return to normal, see your physical therapist today for a specific guided approach to get you the results you want.

3 Tips to Limit Headaches

In Neck Pain by Dave Nelson

Headaches can make your days, weeks, and even months very unpleasant. It is not uncommon for individuals to use a sick day to “sleep” it off, and moreover even work related positions or stressors can cause an increase in headaches. Headaches can be a symptom of a variety of dysfunctions around the head and neck. Physical therapy’s goal is to assess joint mobility, muscle integrity, and nerve involvement to determine source of headache. Treatment is then determined based on the findings and includes a variety of methods such as manual therapy, neuromuscular re-education, and exercises. In this video, I take you through a few basic strategies to limit your headaches. If your symptoms do not improve, see your physical therapist today!

Upper Extremity Nerve Stretch

In Upper Extremity by Dave Nelson

I wanted to share information about a common symptom I have been seeing lately: Numbness and tingling in the fingers. We have 3 major nerves stemming from our neck sending and receiving signals down to our fingers, the Median, Ulnar, and Radial nerves. They each are responsible for specific fingers. For example, the Median nerve is responsible for your thumb, first, and second fingers. In this video, I will share with you how to “stretch” the specific nerves in an attempt to alleviate pressure applied somewhere along the nerve pathway. As a physical therapist, when we have these cases, our goal is to identify “where” and “what” may be applying that pressure. My analogy is this; Nerves are like a garden hose running from your house out to the garden. If there is a large rock along the way, kinking the hose, we move the rock out of the way and then we’re all set.

Kink in your Neck?

In Neck Pain by Dave Nelson

Did you wake up this morning with a kink in your neck? So what actually happened to cause this pain in my neck that is really nagging? When we go to sleep at night our muscles take a break and all of our joints settle into place. If we wake up in the morning and we have a really stiff neck or a kink in our neck, this is typically a result of one of our joints in our cervical spine settling on a structure causing pain receptors to activate. Often this is very simple to correct by repeating movements with our neck in the correct direction to alleviate that pressure. In this video I share a few basic ideas of how to correct your joints. I hope you find this helpful. If your pain does not subside by mid day, I would recommend seeing a physical therapist by the following day.

Lower Back Pain Shoveling Snow?

In Back Pain by Dave Nelson

Lower back pain is the most common pain among adults. Our bodies follow Newton’s third law: For every action, there is an equal and opposite reaction. In this video, we explore how to safely apply the “opposite reaction” to our lumbar spine for pain relief. Lumbar extension stretching is appropriate for 80% of the folks with lower back pain as a result of repetitive bending and lifting. I recommend if your pain does not resolve by the following day to see your Physical Therapist.