Low Back Pain Exercises For Seniors

Eldergym Senior Fitness
11 Aug 202005:28
EducationalLearning
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TLDRIn this informative video, Doug Shrift, a physical therapist and fitness coach, introduces four effective exercises designed to alleviate low back pain. Starting with the 'wiper' movement on a bed or floor, he progresses to the 'bridge' for core strengthening, followed by 'alternating knee to chest' for added flexibility, and finally the 'knee plank' for core and back support. Each exercise is explained with emphasis on proper breathing and maintaining a pain-free range of motion, making it an excellent routine for daily practice.

Takeaways
  • πŸ§˜β€β™‚οΈ Start with the 'wiper' exercise to loosen up the low back by moving the knees side to side like a windshield wiper.
  • πŸ›Œ Perform exercises on a bed or floor, ensuring comfort and accessibility.
  • πŸ’ͺ Maintain core engagement and a flat back throughout the exercises to prevent pain and ensure effectiveness.
  • πŸŒ‰ Transition to the 'bridge' exercise by lifting the hips high and holding, focusing on a straight alignment from shoulders to hips.
  • πŸ”„ Alternate between exercises, such as the 'knee to chest' movement, to target different areas of the lower back and core.
  • πŸ§˜β€β™€οΈ Keep the belly button drawn to the spine and maintain a tight core during the exercises for stability and support.
  • πŸ“ˆ Increase the difficulty with the 'knee plank' by supporting the body on elbows, keeping the pelvis elevated and the core engaged.
  • πŸ•’ Hold each exercise for a few seconds to challenge the muscles and improve endurance.
  • πŸ”„ Perform a set number of repetitions and gradually increase as the exercises become easier over time.
  • πŸ‹οΈβ€β™‚οΈ These exercises are designed to alleviate low back pain, stretch the back, and strengthen the core.
  • πŸ“Ί The video provides a 10-minute program for daily practice to help manage and prevent low back pain.
Q & A

  • Who is Doug Shrift?

    -Doug Shrift is a physical therapist, senior fitness coach, and creator of Elder Gym Academy.

  • What is the main topic of the video?

    -The main topic of the video is four low back pain exercises designed for seniors.

  • What is the first exercise Doug Shrift covers in the video?

    -The first exercise is called 'the wiper', which involves laying on one's back and moving the knees from side to side like a windshield wiper.

  • What is the purpose of the 'wiper' exercise?

    -The purpose of the 'wiper' exercise is to loosen up the lower back, stretch out the back, and reduce pain.

  • What is the second exercise Doug Shrift introduces in the video?

    -The second exercise is 'the bridge', which involves lifting the hips up high while keeping the back flat against the floor.

  • How does the 'bridge' exercise benefit the lower back?

    -The 'bridge' exercise helps to strengthen the core and lower back muscles, providing support and relief from pain.

  • What is the third exercise presented in the video?

    -The third exercise is 'alternating knee to chest', which involves lifting one knee towards the chest at a time while keeping the back flat on the ground.

  • What should one focus on while doing the 'alternating knee to chest' exercise?

    -While doing the 'alternating knee to chest' exercise, one should focus on keeping their belly button against the spine, maintaining a tight core, and keeping their back flat on the ground.

  • What is the final exercise Doug Shrift demonstrates in the video?

    -The final exercise is 'the knee plank', which involves getting onto knees and lowering oneself onto the elbows while keeping the pelvis up and the core tight.

  • How does the 'knee plank' exercise support the core and lower back?

    -The 'knee plank' exercise strengthens the core and lower back by engaging the abdominal muscles and maintaining a straight alignment from the head to the heels.

  • What advice does Doug Shrift give if an exercise causes pain?

    -If an exercise causes pain, Doug Shrift advises to stop and not go too far, ensuring that the exercises should be pain-free.

  • How can one make the most out of the exercises presented in the video?

    -To make the most out of the exercises, Doug Shrift suggests doing them every day and repeating the video for a 10-minute program if the exercises were easy.

  • What is the overall goal of the exercises presented in the video?

    -The overall goal of the exercises is to help individuals feel better, live longer, and maintain an active, strong, and connected lifestyle.

Outlines
00:00
πŸ§˜β€β™‚οΈ Low Back Pain Relief Exercises

Doug Shrift, a physical therapist and senior fitness coach, introduces four exercises designed to alleviate low back pain. The first exercise involves lying on the back with feet flat and moving the knees side to side like a windshield wiper to loosen up the lower back. The second exercise is a bridge, where the participant lifts their hips high while keeping the back flat and core tight. The third exercise is alternating the lifting of knees towards the chest. The final exercise is a knee plank, where the participant holds a straight position on their knees and elbows with core engaged. These exercises aim to stretch the back, reduce pain, and strengthen the core and lower back.

05:01
πŸ‘‹ Conclusion and Encouragement

Doug Shrift concludes the session by encouraging viewers to stay active, strong, and connected. He invites the audience to replay the video for a 10-minute program and to subscribe for more exercises. Doug emphasizes that these exercises will help viewers feel better and live longer, and he thanks everyone for joining and encourages them to show support by liking the video.

Mindmap
Keywords
πŸ’‘Physical Therapist
A physical therapist is a healthcare professional who assesses and improves mobility, function, and quality of life through physical intervention. In the context of the video, Doug Shrift is a physical therapist who specializes in senior fitness and provides exercises to alleviate low back pain, indicating his expertise in designing and guiding physical activities for therapeutic purposes.
πŸ’‘Senior Fitness
Senior fitness refers to the practice of physical exercises and activities specifically tailored for older adults to maintain or improve their health, strength, and flexibility. In the video, the focus is on senior fitness, with the creator of Elder Gym Academy providing a set of exercises aimed at reducing low back pain among seniors.
πŸ’‘Low Back Pain
Low back pain is a common condition affecting the muscles, ligaments, and bones of the lower back, leading to discomfort and limited mobility. The video's main theme revolves around exercises designed to alleviate this pain, making it a central concept.
πŸ’‘Windshield Wiper Exercise
The Windshield Wiper Exercise is a low back pain relief movement where one lies on their back with feet flat and moves their knees from side to side,η±»δΌΌ windshield wipers. This exercise aims to loosen up the lower back and is one of the four exercises demonstrated in the video.
πŸ’‘Bridge Exercise
The Bridge Exercise is a back and glute strengthening movement where one lies on their back with feet flat, tilts their pelvis, and lifts their hips off the ground. It is one of the exercises in the video designed to alleviate low back pain by strengthening the muscles that support the lower back.
πŸ’‘Alternating Knee to Chest
The Alternating Knee to Chest is an exercise where one lifts each knee towards the chest in an alternating manner while lying on their back. This movement is intended to stretch and engage the lower back and core muscles, contributing to the relief of low back pain.
πŸ’‘Knee Plank
The Knee Plank is a modified plank exercise that involves getting onto one's knees and lowering oneself onto the elbows while keeping the pelvis elevated. This exercise targets the core muscles and is beneficial for low back pain by providing stability and strength to the lower back region.
πŸ’‘Core Engagement
Core engagement refers to the activation of the muscles in the torso, including the abdomen, lower back, and pelvis. In the context of the video, core engagement is crucial for maintaining proper form and effectiveness during the low back pain exercises, ensuring that the muscles support the spine and reduce strain.
πŸ’‘Pelvic Tilt
A pelvic tilt is a movement that involves tilting the pelvis forward or backward to realign the spine and engage the core muscles. In the video, pelvic tilts are used as a preparatory movement for exercises like the Bridge and to maintain the correct posture during other exercises, which is essential for seniors to avoid back pain and ensure proper exercise execution.
πŸ’‘Breathing
Breathing is the process of inhaling and exhaling, which is fundamental to all forms of exercise, including those aimed at relieving low back pain. Proper breathing techniques ensure sufficient oxygen supply to the muscles, help maintain core stability, and prevent unnecessary strain on the back during exercises.
πŸ’‘Elder Gym Academy
Elder Gym Academy is a platform or program created by Doug Shrift that focuses on fitness coaching for seniors. It likely offers a variety of exercise routines and educational content designed to improve the physical fitness and health of older adults, as indicated by the video's focus on low back pain exercises for seniors.
Highlights

Doug Shrift, a physical therapist and creator of Elder Gym Academy, presents four low back pain exercises.

The exercises are designed to help alleviate low back pain and increase flexibility.

The first exercise is called 'Wiper' and can be done on a bed or the floor.

During the 'Wiper', the knees are moved side to side to loosen up the lower back.

It's important to keep breathing and maintain a tight core while doing the 'Wiper' exercise.

The 'Bridge' exercise is the second one, which involves lifting the hips high and engaging the core and glutes.

The 'Bridge' should be done with a flat back and without pain.

The third exercise is 'Alternating Knee to Chest', which requires lifting one knee at a time towards the chest.

Maintaining a tight core and flat back is crucial during the 'Alternating Knee to Chest' exercise.

The final exercise is the 'Knee Plank', done on knees with the body held straight and core engaged.

The 'Knee Plank' is challenging and excellent for strengthening the core and lower back.

Doug emphasizes the importance of breathing and proper form throughout the exercises.

These exercises are suitable for daily practice and can be repeated for a 10-minute program.

Doug encourages viewers to subscribe and engage with the content for more exercises.

The exercises aim to help individuals feel better, live longer, and stay active and strong.

Transcripts

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LowBackPainSeniorFitnessExerciseRoutinePhysicalTherapyDougShriftElderGymAcademyHealthWellnessBeginnerFriendlyPainReliefSeniorsHealth