Knee pain exercises and neck pain exercises

by Manu Kalia on February 20, 2012

Hi guys, this video was shot for a friend who injured her knee and wanted to know a simple exercise to bend the knee.  She had injured her MCL (medial collateral ligament) and was in a brace for couple of months, which caused her to lose range of motion.

She wasn’t able to bend her knee and wanted knee exercises for bending.  She was also starting to have neck pain because she was walking incorrectly with crutches.  It’s quite common to find people having neck or arm pain because they are walking incorrectly with crutches.

For the neck pain treatment, I showed her a simple neck pain exercise to relive pressure on her upper traps and upper back.   It’s a simple acupressure technique to relieve pressure on the upper traps, neck and upper back.  Shoulder circles with pressure on the upper traps held for 1-2 mins.  Also important to improve the flexibility of the upper back or thoracic spine.  Most of us tend to have upper back stiffness from sitting all time.  This quite often leads to increase mobility and problems in the lower part of the neck.  Remember the “hinge that moves too much is the one that breaks down”.   This is true whether in our body or on the door, window, etc.  So improving the flexibility of the upper back will relieve pressure off the neck too.

Hope you enjoyed the video.  Don’t forget to leave a comment or question.

Share the video with loved ones and friends who might benefit from this info.  Also share it on Faceboook and also tweet it on Twitter as well and feel free to plus one on Google Plus as well, too.

Thank you  for watching this video, it has been fun creating this video.  Bye for now.

This video is for educational purposes only. Please consult with you physician or physical therapist before starting any exercise program or trying any of the recommendations mentioned in this video.

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Knee pain treatment using taping technique

by Manu Kalia on February 13, 2012

Hi everyone, in this video I am going to show you my favorite taping technique for knee pain and problems.  Not only is this taping effective for knee pain relief, it is also very easy to do.

I find that 90% of my patients have knee pain relief with this taping technique.  It’s very effective for patients having pain after knee injury or knee surgery.  I have had good results for patients with patello-femoral pain, patellar tendonitis, patellar tendinosis, meniscus injury, knee arthritis, after knee surgery (both arthroscopic and total knee surgery).

The taping technique changes the line of pull of the patellar tendon, alignment of the patello-femoral joint (knee cap) and the tibio-femoral joint (knee joint).  It seems to take the pressure off the joint and reduces knee pain.

I recommend people not to wear the tape over 48 hours in order to protect their skin.  Also, if there is any sign of increased pain or discomfort or skin irritation, tape must be immediately removed.  Always remove the tape slowly.   Wetting it with warm water or rubbing alcohol also helps it come off easier.

Athletic tape seems to be a bit too thin and doesn’t stick as well.  There are many tapes on the market.  Zink Oxide tape is one option that is easily available and works well.

Massage for knee pain

Regular massage of the joint with Mahanarayan oil or warm sesame oil for pain, improving circulation and lymphatic flow.  Also helps clean out metabolic byproducts formed following injury.

Herbal Supplements for healing knee

Oral herbal supplements like Yograj Guggulu, Kaishore Guggulu, Punarnavadi Guggulu, Ashwagandha, Musta, Boswellia, Shilajit are also very helpful for healing the joint.

Hope you enjoyed the video.  Don’t forget to leave a comment or question.

Share the video with loved ones and friends who might benefit from this info.  Also share it on Faceboook and also tweet it on Twitter as well and feel free to plus one on Google Plus as well, too.

All right, thank you so much for watching this video, it has been real pleasure to share this with you and I’ll see you inside the next one.  Bye for now.

This video is for educational purposes only. Please consult with you physician or physical therapist before starting any exercise program or trying any of the recommendations mentioned in this video.

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Lower back pain exercises for core stabilization

by Manu Kalia on February 13, 2012

Hello everyone, in this video I am going to show you two powerful core stabilization exercises for lower back pain relief.  The two back pain relief exercises shown are back extension on ball and abdominal curl on ball.  They are both very effective for strengthening the muscles around the spine and relieving pain in the low back.  Both of these exercises can get you lasting relief from back pain and even prevent back pain.

The back extension exercise strengthens all the back muscles around your spine, specially the lumbar multifidi (these are series of muscles attached to your spinal column and have been shown to atrophy and weaken following back pain and injury).

The abdominal curl exercise strengthens the muscles on the front of the body needed to support the spine.  Some of the muscle strengthened are the deep layers like transversus abdominus and top layers like the obliques, rectus abdominus, etc.

These are physical therapy rehab exercises for your lower back. Weak low back and stomach muscles after injury or due to pain can increase the pressure and load on your spine causing low back pain or sciatica.  Low back pain is one of the most common problems and it affects 80% of people at some point in their life.  Regular strengthening with these exercises can also help prevent low back pain.

Herbal therapy for preventing back pain

Regular massage of the back with Ashwagandha Bala oil or warm sesame oil keeps the back strong by improving circulation and lymphatic flow.  Regular massage also stimulates a lot of very important acupressure/acupuncture points on the low back and upper buttock area.  So massaging the back regularly not only helps keep the back strong, it also strengthens the kidneys, bladder and other organs.

Herbal Supplements for back pain

Oral herbal supplements like Guggulu, Ashwagandha, Boswellia, Shilajit, Gokshura are also very powerful for keeping the spinal joints, nerves and muscles strong and healthy.

Hope you enjoyed the video.  Don’t forget to leave a comment or question.

Share the video with loved ones and friends who might benefit from this info.  Also share it on Faceboook and also tweet it on Twitter as well and feel free to plus one on Google Plus as well, too.

Once again, thank you so much for watching this video, it has been a real pleasure sharing this with you.

This video is for educational purposes only. Please consult with you physician or physical therapist before starting any exercise program.

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How to do a proper squat and prevent back pain

by Manu Kalia on February 12, 2012

Hi everyone, this video is on proper squat and lifting technique to prevent back pain.  80% of the population suffers from low back pain at some point in their lives and in the US alone we spend over 50 Billion dollars every year on treating low back pain.

So this video will show you step by step techniques on how to:

1. Squat properly by hinging at your hips not at your spine.

2. To keep you back straight and in alignment.

3. Sequence bending your knees with hinging at your hips.

4. Position your head so your spine stays straight.

Proper squatting is essential to prevent back pain and injury. When done correctly these squatting and lifting techniques will definitely reduce your risk of back injury.

Herbal therapy for preventing back pain

Regular massage of the joint with Mahanarayan oil or warm sesame oil for pain, improving circulation and lymphatic flow.  Also helps clean out metabolic byproducts formed following injury.  Regular massage also helps keep the back strong.  There are a lot of very important acupressure/acupuncture points on the low back and upper buttock area.  Regular massage of these not only helps keep the back strong, it also helps strengthen the kidneys, bladder and other organs.

Herbal Supplements for back pain

Oral herbal supplements like Yograj Guggulu, Kaishore Guggulu, Punarnavadi Guggulu, Ashwagandha, Musta, Boswellia, Shilajit are also very helpful for low back pain and injury.  Regular use of herbs like Ashwagandha, Guggulu, Shilajit, etc. is very helpful for keeping joints, nerves and muscles strong and healthy.

Hope you enjoyed the video.  Don’t forget to leave a comment or question.

Share the video with loved ones and friends who might benefit from this info.  Also share it on Faceboook and also tweet it on Twitter as well and feel free to plus one on Google Plus as well, too.

All right, thank you so much for watching this video, it has been real pleasure to share this with you and I’ll see you inside the next one.

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How to strengthen your knees and treat knee pain

by Manu Kalia on February 10, 2012

Hey everyone, so here’s a video on knee strengthening exercises in non-weight bearing.  I am a firm believer in letting the body do its job and giving it the right environment to heal.  I find most of the time people don’t listen to their body or let it do it’s job.  It will heal itself, you just have to let it.

So I firmly believe that it is important to start with non-weight bearing exercises when recovering from a knee injury or surgery.  The knee is a weight bearing joint and it doesn’t like to be loaded or compressed when injured.  So I tell my patient to first focus on strength and flexibility exercises in sitting or laying down.  Once the joint can tolerate more standing and walking, swelling is down, strength is better, they can start exercises in standing.

I am going to go over some basic yet powerful knee strengthening exercises in this video.  I am focusing on strengthening above and below the joint.  Main focus is on quadriceps, hamstrings and glutes.

Strength Exercises:

Strengthen Quadriceps by quad squeeze, knee extensions and quad leg lifts.

Strengthen Hamstrings by bridging on exercise ball and hip extensions.

Strengthen Gluteal muscles by bridging, hip extension and hip abduction

Massage for knee pain

Regular massage of the joint with Mahanarayan oil or warm sesame oil for pain, improving circulation and lymphatic flow.  Also helps clean out metabolic byproducts formed following injury.

Herbal Supplements for healing knee

Oral herbal supplements like Yograj Guggulu, Kaishore Guggulu, Punarnavadi Guggulu, Ashwagandha, Musta, Boswellia, Shilajit are also very helpful for healing the joint.

Hope you enjoyed the video.  Don’t forget to leave a comment or question.

Share the video with loved ones and friends who might benefit from this info.  Also share it on Faceboook and also tweet it on Twitter as well and feel free to plus one on Google Plus as well, too.

All right, thank you so much for watching this video, it has been real pleasure to share this with you and I’ll see you inside the next one.  Bye for now.

This video is for educational purposes only. Please consult with you physician or physical therapist before starting any exercise program or trying any of the recommendations mentioned in this video.

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