For more information on IT band syndrome, please visit https://cle.clinic/3iA7adS

Iliotibial band, or IT band, syndrome is a common overuse injury that sidelines even the hardiest endurance athletes. The pain it brings can turn simple steps into an achy shuffle.

Targeted stretching and exercises can help ease or even prevent IT band syndrome by improving your flexibility and strengthening key muscles. The belt/strap IT band stretch is a stretch that can help keep IT band issues at bay.

Lie on your back. Loop a belt or strap around your right foot. Lift your right leg up straight before bringing it across your body (to the left) while keeping your hips flat. You should feel a gentle stretch along your right outer thigh. Hold for 30 seconds.

Do the same with the opposite foot. Repeat five times.

Add these additional IT band stretches to your routine.
• Wall or Chair-Supported Stretch – https://youtu.be/WcbGdkY_oDc
• Forward Fold With Crossed Legs – https://youtu.be/pZRaXtwVtws
• Supine IT Band Stretch – https://youtu.be/bJuV3ZQVfJ4
• Side-Lying IT Band Stretch – https://youtu.be/dJvw6reGKKk
• Foam Rolling – https://youtu.be/eI9qLfSlCuI

▶Subscribe to learn more about Cleveland Clinic:
https://www.youtube.com/user/ClevelandClinic?sub_confirmation=1

#ITBandStretches #ITBandSyndrome

This Best Resistance Band Exercises for Seniors to Tone Up Fast is a perfect exercise for seniors and can help lower blood sugar. This 14 minute resistance band workout features 8 exercises in 40 second rounds with 20 seconds of rest between each round with no repeated exercises. This exercise to lower blood sugar can be done seated or standing.

00:00 Introduction
02:03 Lateral Step Outs
03:09 Rows
04:08 Single Leg Presses
06:22 Shoulder Lifts
07:25 Chest Press
08:36 Tricep Press Outs
10:41 Arm Lifts – Side and Front
11:50 Bicep Curls
13:05 Cooldown

These exercises for seniors over 60 include chair exercises that build muscle and increase strength.

Strength training is important to build muscle and increase bone density for seniors to prevent falls, the number cause of fatal and non-fatal injuries among older adults. Strength training also provides many benefits for individuals with prediabetes, including improved blood sugar control, enhanced insulin response, reduced risk of type 2 diabetes, weight management, and overall health improvements.

The American Diabetes Association also recommends strength training for people with type 2 diabetes to help with blood sugar control. Additionally, studies show that strength training is as effective as aerobic exercise at boosting how well the body uses insulin.

Strength workouts build muscle and help the body become more efficient at transporting glucose from the bloodstream to muscles. After exercising, muscles will continue to use glucose and blood sugar may be lower for several hours.

Aim for two strength sessions a week covering all muscle groups with at least two days of rest in between. For optimal health, this should accompany 150 minutes of cardiovascular exercise per week, such as walking.

Need resistance bands? These are the bands we use in this video: https://amzn.to/2QwYOZt (US only) Here is a link to a suggested set that can be delivered to Canada: https://amzn.to/40AdDdb.

Try our many other strength workouts including:

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

If you are new to our channel, we’re happy you clicked on our video! We hope you enjoy it! Please show your love💓 and support🤝 by joining the yes2next community by subscribing and pressing (🔔) to join the Notification Squad and stay updated with new uploads✨ If you have any inquiries or requests, feel free to leave them in the comments below.

🔴 Subscribe Here: https://www.youtube.com/@yes2next
👍 Like the video (it helps a ton!)
💬 Comment below to share your opinion!
🔗 Share the video with anyone you think it might help 🙂

📲 Stay Connected:
📷 Instagram/Threads: https://instagram.com/yes2next
⚫️ Tiktok: https://tiktok.com/yes2next
🔵 Facebook: https://facebook.com/yes2next
🔵 Twitter: https://twitter.com/yes2next
🔴 Pinterest: https://pinterest.com/yes2next
🌐 Website: https://yes2next.com
✉ Email: yes2next@gmail.com

Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.

Share this page:

These ab stretches will help stretch and rebalance the abdominal muscles. Your abdominal muscles can become tight and sore for many reasons including working out too hard and bad posture. When they become tight and sore, they promote more bad posture. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/content/ab-stretches

For the first stretch, you will lie down on your stomach in the prone position. Prop up on your elbows, and hold it for 30 seconds, doing it three times. If that is not enough of a stretch, you can come up into a pushup position with your arms, but keep your hips on the ground. If this is still not quite enough of a stretch, you can go up to your knees, and then drop your stomach down towards the ground getting a big abdominal stretch.

The next stretch will be with a Swiss or therapy ball. You want to lie on your back with your feet on the ground in a table top or half bridge position. Roll enough over it to let your head drop off. If this is not enough of a stretch, you can reach your arms up and back and let them hang down. Hold this for 30 seconds, and do it three times.

Now you will get into a tall kneeling position. You can also do this one standing up, but you might get a better stretch on your knees. Reach your arm up and over to the opposite side. That will get your outer abs. If you want more of a central stretch, reach over and back. Hold this for 30 seconds, and do it three times on each side. You can alternate back and forth or do them all on one side at a time.

The last stretch will still be in tall kneeling. This one is a little tougher, and a stronger stretch, so you might not want to do it the first time until you loosen up your abs some. Lean back while in tall kneeling, and reach for your heels. Grab onto your heels, and arch your back pushing your chest upward towards the ceiling. Hold this for 30 seconds, and do it three times.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic):

Exercise Ball Core and Back Strengthening Exercises (Moderate):

===========================================

SUBSCRIBE for More Videos:
http://www.youtube.com/subscription_center?add_user=askdoctorjo

=======================================

Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
http://www.AskDoctorJo.com
http://www.facebook.com/AskDoctorJo
http://www.pinterest.com/AskDoctorJo
https://www.instagram.com/AskDoctorJo
Tweets by AskDoctorJo
http://plus.google.com/+AskDoctorJo

=======================================

Ab Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.
Video Rating: / 5

Share this page:

Dr. Rush explains the 4 different types of stretches, how to perform them, when to perform them, and when not to perform them. In this video you will learn about dynamic stretching, passive stretching, ballistic stretching and PNF (proprioceptive neuromuscular facilitation) stretching.

To learn more about stretching techniques, corrective exercise techniques and rehab techniques go to:

https://nashville-chiropractor.com/blog-stretch-exercise-pain-free/

Read the full article:

https://nashville-chiropractor.com/types-of-stretches-dynamic-ballistic-passive-pnf/

Instagram: instagram.com/rushchiropracticcenter

Facebook: facebook.com/rushchiropracticcenter
Video Rating: / 5

Share this page:

Achilles tendon stretches can keep this tendon loose and help prevent injuries. Read Doctor Jo’s blog post about this video at http://www.askdoctorjo.com/content/achilles-tendon-stretches-exercises

The Achilles tendon can get very tight when it is irritated or injured, and it is important to keep it stretched out. Here are three simple stretches to keep the Achilles tendon loose.

The first stretch is called a runner’s stretch. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times.

Next, put your toes against the wall with your heel on the ground. The closer you can get your heel to the wall, the stronger the stretch. Keeping your heel down, lean into the wall. Hold the stretch for 30 seconds, and do it three times.

The last stretch you can do standing on a step or curb. Place the ball of your foot on the edge of the step and relax your heel downwards. Hold for 30 seconds and do it 3 times.

Related Videos:

Plantar Fasciitis Stretches & Exercises:

Ankle Strengthening Exercises & Stretches:

===========================================

Click Below to SUBSCRIBE for More Videos:
http://www.youtube.com/subscription_center?add_user=askdoctorjo

=======================================

Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
http://www.AskDoctorJo.com
Facebook: http://www.facebook.com/AskDoctorJo
Twitter: http://www.twitter.com/AskDoctorJo

=======================================

Achilles Tendon Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.
Video Rating: / 5

Share this page: