Carpal Tunnel & Wrist Pain 7/8-Beginner and Intermediate Workouts

In these episodes we actually get into the strength-building aspect of carpal tunnel syndrome. The pain weak points I’ve seen in clients with chronic wrist pain over the years are weak: shoulders, back muscles (lats) and hip stabilizers.

In the beginner series, I try to offer more opportunities to strengthen these areas standing or on elbows instead of wrists. As you get stronger, you could replicate the same exercises, just gradually working into bearing your body weight in your hands.

The intermediate workout starts with building your way into a pull up and strengthening your wrists to hold your body weight in push/pull fashion. If you don’t have a pull up bar (they’re not expensive & are fantastic for stretching after a day of typing), try to find something in a local park or around your house that you can hold onto and hang from. This episode offers some epic tricep strengthening and then moves into several different plank options to simultaneously engage the shoulder stabilizers with the wrists.

Hope you enjoy! The next series will be on Frozen Shoulder Syndrome. There’s a lot of overlap between these 2 conditions so please subscribe on YouTube to stay up-to-date with new content.

Fix Your Plantar Fasciitis 9&10-Beginner and Intermediate Workouts

In these episodes we’ll go through a couple short, 10-minute workouts you can do at home to strengthen various connections to both improve plantar fasciitis and prevent it.

In the beginner workout, we start with some easy ways to strengthen the posterior fascial chain (read: your rear end and back side) as well as your lateral stabilizers (your balance muscles). We then take that into some coordinated movement that mimics some of the connections that need to happen when you walk. Lastly there’s a quad-strengthening exercise that also works your core. I love a good two-fer!

In the intermediate workout, we work some more esoteric connections related to plantar fasciitis. We get more into the mid-back as well as more global strength patterns in the hips and core. These connections are targeted at improving balance from the pelvis, not the ankles.

Work it!

Pelvic Floor Rehab-Beginner & Intermediate Workouts

Now that we have massaged/stretched/turned on all of the things, it’s time to do some coordinated movement.

This beginner workout video is targeted to those recently in pain or currently in pain. It’s a series of gentle, mindful movements to connect these areas we’ve covered in the course and start to build some basic strength connections. We start with some cat/cow, thinking about it from your pelvic floor over just the breath or what the spine is doing. Then, we do a series of exercises to connect your legs into the fascial line of the pelvic floor, closely mirroring what should happen as you walk. We then migrate up into glute and hamstring strength, combining it with some ankle work. Our grand finale is a 1 minute squat, focusing on relaxing and releasing the pelvic floor and then pulling up energetically for some grounding work.

In the intermediate workout, we start with various exercises with the legs in a diamond shape to target the inner and outer thighs. Have a 12 inch ball or foam roller and a towel/yoga strap nearly. We then move to some hip exercises weight-bearing in the arms for a bit of a stability challenge. Then, using a towel or yoga strap, we do an exercise to isolate the adductors/inner thighs. We wrap up the workout with a series of squats to work the thighs and ankles as well as the pelvic floor.