Category: Workouts

Sciatica Pain Relief in 10 min (the 2:1:2 Method!)

In this video, Shrey Vazir, an advanced physiotherapist specializing in low back pain, shows you the 2:1:2 method to help relieve sciatica pain quickly.  These are gentle stretches, positions and strengthening exercises he routinely recommends to many of his patients that he sees in the Rapid Access Low Back Pain Clinic in Toronto Canada. 

Watch the full video for demonstration, suggestions and guidelines on how many repetitions/sets for each exercise!

“Exercise May Be the Most Potent Medical Intervention Ever Known” – The Ringer

“I think of it as an intervention as a doctor. Exercise is just the single most important intervention you can think of for your health. There are plenty of other important ones. I’m sure we could talk about diet, we could talk about sleep, we could talk about other things. But I truly believe that nothing is more important among those than physical activity and exercise. And that there are deep-seated reasons within our human history to believe that that’s a reasonable assumption to make.”

https://www.theringer.com/2024/8/30/24231888/importance-of-exercise-medical-intervention-cardiovascular-health

Decrease knee pain with THIS simple movement

The power that backwards walking can have on both the hips and knees is amazing.

This is one of my favorites to use as a warm-up for pickleball, exercising lower body and just for general stiffness.

It’s amazing how just a few repetitions can really fire up your hips (in a good way!!)

Your hips directly impact your knees. It’s so important to make sure your hips are strong and moving well.

IMPORTANT: As you step back, think about stepping on a diagonal, making sure to keep your knees and ankles in line. Move the band to the knees to make it easier. The further the band is down your legs, the harder it will be.

Typically I accumulate 30-40 total steps when I’m doing this exercise, for 2-3 sets.

You can do this with or without a band. Simply trying this workout a band first can be a great way to see how it feels and decide if you need more resistance. Modify accordingly.

When doing this you may start to feel fatigue in your hips, primarily in the back of your hips and on the sides.