- 2 hours ago
- #physicaltherapy
- #exercises
- #painrelief
Got aches and questions? Physical therapist Alexandre answers your comments with easy at-home moves for glute and back pain, phone-related shoulder tension, hip mobility, ear discomfort, and heel spurs. Follow along, try the gentle exercises, and see what feels helpful!
Subscribe for more easy movement tips.
Tell us in the comments what you liked most about the video! #PhysicalTherapy #Exercises #PainRelief
👉 This channel was created in collaboration with https://www.youtube.com/@dralexandremota
0:00 - Glute Pain After a Disc Flare-Up
3:30 - Real-Time Exercise Videos
4:57 - Relieving Cellphone-Related Shoulder Pain
8:28 - Hip Pain and Loss of Mobility
9:48 - Temporal Bone Tension and Ear Discomfort
13:45 - Exercises for Heel Spur Pain
17:06 - Video Updates and Closing
We're now available on Spotify! Listen now https://open.spotify.com/show/
Subscribe for more easy movement tips.
Tell us in the comments what you liked most about the video! #PhysicalTherapy #Exercises #PainRelief
👉 This channel was created in collaboration with https://www.youtube.com/@dralexandremota
0:00 - Glute Pain After a Disc Flare-Up
3:30 - Real-Time Exercise Videos
4:57 - Relieving Cellphone-Related Shoulder Pain
8:28 - Hip Pain and Loss of Mobility
9:48 - Temporal Bone Tension and Ear Discomfort
13:45 - Exercises for Heel Spur Pain
17:06 - Video Updates and Closing
We're now available on Spotify! Listen now https://open.spotify.com/show/
Category
🛠️
LifestyleTranscript
00:00After the acute herniated disc flare-up has subsided, I have pain radiating into my glutes.
00:06Is there a way to fix it? How can I relieve pain from using a cell phone, especially on the
00:10right
00:11side? Is it true that hip pain can lead to a lack of mobility, being unable to walk? Is there
00:16any
00:17exercise for the temporal bone? It even swells inside the ear. I would like your help with
00:21heel spur pain. It got complicated. I'm Alexandre, a physical therapist, and I teach easy exercises
00:28that can relieve pain in the body. Spine, knee, shoulder, head, without leaving home. And I've
00:34been doing this since 2016 here on YouTube for over 10 years. Today, I'm going to answer the
00:39comments you left on the videos and on the post during the month of September. Let's start with
00:44Kadu. It must be Kadu. Kadu AMVF 2009. He wrote this, after healing from an acute herniated disc
00:52flare-up. Your exercises helped me a lot. Yes, I have pain at the edges of my sacrum that
00:58radiates to the glutes. More on the right side. Can it be fixed? Kadu, there is probably
01:04a way. Man, I can help you. Once the acute herniated disc flare-up passes, the biggest
01:10problem is no longer the herniated disc itself. It's the tension that our body built up during
01:17the pain flare-up. So what we have to do is help the body adjust. It's as if the focus
01:23shifts away from the spine and move toward improving the tension pattern as if to unlock
01:30your body. I'm going to show you two stretches that we're going to do using a chair. Come
01:35here. Keep in mind that these two stretches, this stretch combination, we're preferably going
01:41to do with our leg bent, our leg crossed. If you can't cross your leg, bring your leg as
01:46far as you can. Just remember to let your knee drop. Let the knee, the leg relax and the knee
01:51drop towards the floor. Deal? Deal. You're going to cross your leg. Let me show you from
01:57the side. It's better. You're going to cross your leg. The first step is to sit sticking
02:01your butt out. So you're going to stand up. Look, you'll see that your spine will look more
02:07elegant. If you haven't felt the gentle stretch in your glutes, in your butt, on the side of your
02:17thigh yet, you're going to hold this position and lean forward. No need to force it. Just until you
02:23feel a gentle stretch. Look right here. I started to feel it. It's a really great sensation.
02:28Just stay here, breathing in a relaxed way for 30 seconds. Without forcing it, you come back
02:37and repeat this three times on each side. This is going to help these hip muscles and thigh muscles
02:45a lot. The next step, the next stretch, besides loosening the muscles inside the thigh near the groin,
02:54the other hip muscles, it will also loosen up the sacroiliac joint.
03:00Let's go back to the cross-legged position. Just let your knee fall to the floor. You're going to
03:07rest your hand on your knee. You're not supposed to push. Okay? Just rest it there gently. Apply the
03:14minimum force pushing your knee toward the ceiling. Your hand keeps your knee from rising. See,
03:18your knee tries to go up to the ceiling and your hand holds it back. Count five seconds.
03:25Relax. And you're going to repeat this five to 10 times with each leg. At least.
03:31The next question is from Maria. Maria Neves. She wrote,
03:35Can you make real-time videos of each exercise so we can do them along with you, Maria?
03:41In these regular videos here on the channel, it's not possible. Because imagine that I make a video
03:46where I show three exercises and they have three sets, five sets of repetitions with each side,
03:56with each leg, with each arm. That video would be huge. It would be very repetitive, very boring.
04:01So in these regular videos here on the channel, there's no way to do it. But I have been making
04:06videos just like that. Where I talk about routines, exercise combinations, two, three exercises.
04:13At the end, I've been including a video just like that as a gift. So you can press play and
04:19do this
04:20entire routine along with me without worrying about timing yourself or counting reps. In fact,
04:26I'm really curious to know if you guys like this kind of video. All right. And the classes in the
04:33Bum Movemento programs, Kaluna Leve, Bum Movemento, Kaluna Cervical, Bye Bye Knee Pain are also like
04:39this. So you can hit play and do the day's exercises along with me. Each day features three different
04:47exercises for you to restore the mobility that your body needs, that your spine, your neck, your knees
04:55need. I am stunned, shocked. My God. Rafaela commented, Doctor, how can I relieve pain from using a cell phone
05:05that starts in the shoulder blade area, mainly on the right side, the dominant side? Rafaela, when we talk
05:11about pain from using a cell phone, from reading for a long time, holding a book for a long time,
05:17working
05:18on the computer for a long time, we have two quote unquote problems. The first problem is that you stay
05:24too long in the same position and we need to move our joints so we don't overload the ligaments to
05:32nourish the cartilage and avoid wear and tear. And at the same time, spending a lot of time focused on
05:39one thing, we tend to build up tension in certain muscles. And yes, we usually build up more tension
05:45on the dominant side. That's the side where we make the most careful movements, the movements that require
05:52more muscular effort and precision. I can suggest an exercise that will do a lot of things at the same
06:00time. It's an exercise where we stretch. It's an exercise where we get the joints moving. There's a
06:07truck passing by out there. And it's also an exercise where we build strength. All of that at once. So
06:14I want
06:14to do this exercise together with you. Let's go back to the chair. For this one, I'll turn sideways. It's
06:20easier for you to understand. We're going to need the back of the chair. So try to use a chair
06:25that has
06:26a high backrest or as close to your shoulders as possible. Sit up tall and straight. Rest your spine
06:33against the chair. It's important to feel that because I don't want you to slouch your shoulders,
06:40pull your spine away from the chair. Here, relax your shoulders. Bring your hands together as if
06:46praying. Raise them up to about 90 degrees until your fingers are pointing forward. In here, without
06:51getting up from the chair, you're going to push your hands forward. Look, slide them out. Elbows
06:57straight. Just slide. You see that the shoulder, the scapula slides forward. You feel a really nice
07:04stretch towards the thoracic spine, the ribs and the thoracic spine from the shoulder to the thoracic
07:11spine. Hold it here for five seconds. Come back. And then you're going to slide back. Look, without
07:18bending your elbows. Okay? Pull. Here, you'll feel these muscles getting stronger and waking up the
07:23scapula muscles. Just be careful not to raise your shoulders. Try to keep your shoulders relaxed and
07:29down. Hold for five seconds here too. Then come back. You're going to repeat this five to ten times on
07:37each side. Then you're going to raise it a little higher until you're pointing at the corner of the
07:43wall. There between where the wall meets the ceiling. Go slowly until pointing at where the wall meets
07:51the ceiling. And here, once again, without pulling away from the chair, slide forward. Hold for five
07:57seconds now. You feel the stretch going all the way down to your lower back. I don't know if you
08:01can see
08:01it. Yeah. All the way to the lower back. Check it out. Oh, for five seconds, come back and slide
08:08backward. Then you also feel it waking up other muscles, including the latissimus dorsi, the large
08:15muscle that connects the shoulder to the lumbar spine, the pelvis and the sacrum. And repeat this five to ten
08:22times on each side. If you get tired, you can take as many breaks as you need. The next question
08:30is from
08:30Sandra Silver. And she asked, she wrote, is it true that hip pain can lead to a lack of mobility,
08:38leaving you unable to walk? Sandra, it is true. When we have chronic pain, we're afraid to move.
08:46It's what we call kinesiophobia. When you feel pain, you want to stay still and avoid moving.
08:54But staying still for too long leads to muscle weakness. They atrophy and that increases the
09:00overload on the joints. In other words, pain can indeed turn into a degenerative problem,
09:06a problem that can cause joint wear and lead to osteoarthritis and get worse over time.
09:11The first step for us to break out of this cycle isn't taking medication. What we have to do is
09:18restore movement to the body. The moment you do that, you already feel relief right away and you feel
09:24more confident to move around, to get back to your normal routine, to start a physical activity.
09:29That's my mission here on the channel. Even though this isn't treatment because I haven't done an
09:34evaluation, in order for us to do treatment, there has to be an evaluation. These exercises are
09:41definitely the best way to help your body improve and even enhance the treatment you're already doing.
09:47Look how cool, beautiful. The next comment is from Espacio for Men, 2015.
09:55Dr. Alexandre, I'd like to know if there's any exercise for the temporal bone and it even swells inside the
10:01ear.
10:03This temporal bone, it's like all the bones here in the skull, in the head. It's a bone that doesn't
10:09move much,
10:09unlike the elbow, the bones in the hand, the shoulder, the knee.
10:14When we talk about exercises for the temporal bone, we mean exercises that will balance out these tensions.
10:21And usually these tensions are related to various problems.
10:24The exercise I'm going to show you here is an exercise I love and that I always recommend for
10:30anyone who has migraines, dizziness, tinnitus, a feeling of fullness, discomfort inside the ear,
10:37TMJ issues, tension, headaches. It's a very, I don't like using this word, but it's a very powerful exercise.
10:43It's an exercise that has the potential to help a lot of people. It's that good.
10:48That it's one of the main exercises in the Bon Movimento for the Cervical Spine Program.
10:53Come over to the table so we can do the exercise together.
10:56This exercise is super easy. The only secret is when you grab where you place your hand. So start by
11:02resting the pad of your thumb. There's a little bone right here behind the ear. You're going to hold it
11:08from underneath the other fingers. You spread them around the ear, okay? You don't need to worry so
11:15much about the other fingers. You're going to hold it like this and you'll do the exact same thing on
11:20the other side. Remembering thumb underneath the others resting on the side. You can see
11:27it here, right? Yes, you can. Now rest your elbows on the table so you can relax your shoulders and
11:35neck
11:35a bit more. And you're going to make a small movement as if you were turning each hand in a
11:41different direction. Rotate one forward and the other backward. It doesn't take much effort.
11:48Rotate it a little. Hold that position.
11:52Hold on for 30 seconds. The ideal is for you to hold it for a minute and a half, okay?
11:58Try to keep gently trying to make that movement.
12:03A relaxed breathing. Relax your shoulders, your neck.
12:09And just observe what happens, what sensations come up. A feeling of relief. A feeling of lightness
12:16in your head. Hold it. Take your time.
12:24Moving. A variation. You can, yeah, if you need to rest your hands, pause for a bit, rest,
12:31and then we'll do the opposite. The hand you rotated forward, you rotate backward.
12:35And the hand you had rotated backward, you rotate forward.
12:39So, same position, same way of holding the head. You're going to turn the opposite way.
12:48Relax as much as you can. Keep the same tension, the same light effort from start to finish.
12:57And keep your breathing super relaxed for over 30 seconds to a minute and a half, okay?
13:05Keeping in mind that the ideal is to stay in this position for a minute and a half.
13:10Do whatever feels best for you. When you're done, don't let go all at once.
13:16Bring it back roughly to the center, back to normal, quote-unquote.
13:21Let go and see what has changed.
13:24The lightness in your TMJ. The feeling of relaxation.
13:28Relaxation for your neck. Relief from the headache.
13:31In fact, I want you to tell me down below what you felt doing this exercise.
13:35As I mentioned, it can bring a very powerful feeling of relief, lightness, and well-being.
13:43Mmm, a load off my mind.
13:45Moving on to the next comment, which is from Elaine Oliveira.
13:50She wrote this.
13:50I would like your help with heel spur pain. Please help me.
13:55I hope I can help you too, Elaine.
13:58When we talk about a heel spur and exercises to ease heel spur symptoms, to relieve heel spur pain,
14:06we have to think about exercises that can truly reduce this tension between the muscles and tendons of the heel,
14:13meaning between the calf muscles and the foot itself.
14:17And also an exercise that is easy, practical, that you can do pretty much anywhere.
14:23And I have a perfect combination for these cases.
14:27We're going to deactivate the trigger point of the tibialis posterior muscle, the deep muscle in the calf.
14:34It's difficult for us to reach, massage, or stretch.
14:38And also relax all the muscles on the sole of the foot in 10 seconds.
14:42It's better for us to go back to the chair.
14:45Come here.
14:46I'll need to take off my shoe, my sock, and pull up my pants.
14:49But remember that we're going to do the exercise with our legs crossed.
14:54And anyone who can do it can do it with their legs straight.
14:57Or ask someone else to do it, okay?
15:00Let me pull it up to the knee as high as I can.
15:03Perfect.
15:04Look, when you cross your leg like this, it's the perfect position for both exercises.
15:10You can even do it over your pants, okay?
15:12But so you can see, obviously, I rolled mine up.
15:15You'll feel the shin, the shin bone, the tibia.
15:18Behind that bone, there's a little dip, a soft spot.
15:21You're going to use the pad of your thumb to find the worst spot.
15:27Back here, the most tender spot.
15:29Once you find it, no need to curse at me.
15:31No need to get mad at me.
15:33Use just a little pressure.
15:34I want you to maintain gentle pressure for a minute to a minute and a half.
15:39The same pressure from start to finish.
15:42Minimal pain.
15:44You'll see that throughout these 90 seconds, 60 seconds, the muscle will begin to relax.
15:50You'll get the feeling that the knot is melting under your finger.
15:54The feeling of butter melting.
15:57And the pain will also decrease, will lower in intensity and become more spread out.
16:02That is a sign that you are doing the exercise correctly.
16:06After a minute, a minute and a half, we'll move on to the foot.
16:11And my goal with the foot is to relax all the muscles on the sole of the foot all at
16:16once.
16:18So what do I want you to do?
16:19You're going to press the muscles.
16:21So you'll hold underneath the bone of the foot.
16:24The bone of the big toe, you'll hold underneath it.
16:28And here on the other side, the bone of the little toe, you'll hold underneath it.
16:32You're going to hold on to the soft part.
16:34Okay?
16:35Press as much as it's comfortable.
16:37You're going to make kind of this wrinkle with your foot.
16:40See, press.
16:41Keep the pressure comfortable and make this movement with your foot.
16:45See, curl.
16:47This is better for you to see like this.
16:49See, curl.
16:50Extend the toes.
16:51We're going to do this 10 times.
16:54Man, this feels so good.
16:579 and 10.
16:59Release.
17:00You immediately feel the difference the moment you put your foot on the floor.
17:04Now, let me get myself together again.
17:06The next comment is from Eunice Almeida.
17:09She wrote this.
17:10You're amazing.
17:11Thank you, Eunice.
17:12That's very kind of you.
17:14But your videos take a long time to show up.
17:17I don't know why.
17:18Eunice, I have the same problem.
17:19We study so much trying to understand the YouTube algorithms, the recommendation system, notifications, but I myself am subscribed and
17:29am even a member of several channels here on YouTube.
17:32I turn on the bell, select all notifications, and I still go a long time without getting anything.
17:38And when I go check the channels, there are tons of videos there and I didn't even know.
17:43So keep that from happening to you.
17:45So you don't have to rely on YouTube notifying you our videos go up every Tuesday and Friday at 5
17:51p.m., 5 in the afternoon.
17:53Even if YouTube doesn't notify you, come check here because there will be a new video.
17:57And besides that, on Sunday, I make a post so we can chat a bit about various things.
18:01In fact, it was on one of those posts that you left several comments that I'm answering today.
18:07If you remembered someone during this video, someone who feels a similar pain to what we talked about here, remember
18:13to share this video with them.
18:16Help me help those you care about.
18:18Keep the kindness going.
18:19That's what I'm doing here.
18:21That is the great purpose behind my work here on YouTube for over 10 years.
18:25For those of you who stayed until the end, I'm leaving you a gift, a playlist that I put together
18:31myself to dive deeper into everything we talked about here today.
18:36More exercises, other ways to improve these issues.
18:39I'm leaving that playlist right here.
18:41Just click right here on the screen.
18:42I'll sign off for now.
18:44Big hug.
18:45And until next time.