10 Best Back Pain Relief Exercises (Advanced)

The first back pain relief exercises are bridges with a band, bridges with ball squeeze, and the dead bug. These are all great for the back and for the core and glutes. Try to keep a pelvic tilt while doing them. Next are modified plank, prone swimmer, and prone superman. When you are on your stomach in prone, it does a great job of strengthening your core and trunk muscles. Then there are quadruped exercises including quadruped leg extension, quadruped opposite arm/leg (bird dog), and quadruped same side arm/leg. Try to keep your back in a neutral position for these to get the best work out. The final back pain relief exercise is seated rows with a band. These are great for your back, upper back, and shoulders.

Read more

10 Best Balance Exercises (Advanced) – Ask Doctor Jo

The first exercises are with your eyes closed: Romberg stance with your eyes closed and head turns side to side, Romberg stance with your eyes closed and head movements up and down, tandem stance with your eyes closed, and Tandem stance with your eyes closed and head movements up and down. These are not only great for balance, but they are also great exercises for ankle, knee, and hip strengthening. Next are: walking on your heels and walking on your toes. Again these are great for balance, and they are also great for ankle, knee, and hip strengthening. Finally, you have: single leg stance, single leg stance with a twist, golfer’s lift, and golfer’s lift with a weight. These are also great for balance and strengthening.

Read more