09/02/2026
If you want to stay in pain, avoid all of these exercises. In all seriousness here are the purpose of these exercises.
1. Face-Pulls: Helps strengthen upper back and improve posture. Perform these 2-3 x 8-10.
2. Glute Bridge: Strengthens your glute which creates better spine stability and less back pain. Perform these 2-3 x 8-10.
3. 90-90s: Helps improve hip internal rotation and external rotation. Opens up the hips in the morning and gives you less pain. Perform these 2-3 x 8-10.
4. Standing calf stretch from the wall: Helps improve calf flexibility and improves ankle dorsiflexion. Perform these in 2-3 x 8-10.
if you are in pain please get in for treatment as soon as possible! We are here to help!
