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Dr. Daniel Birch
Registrace 21. 08. 2014
The Sphinx
The Sphinx is a basic variation of the Cat Camel or Cat Cow exercise. The sphinx focuses more at the upper thoracic spine for mobility. Moving between flexion and extension in the exercise can help to allow the upper back move better. Furthermore, you can attempt to individually move each vertebrae segmentally when completing this movement.
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Disclaimer: This content is intended for informational purposes only. It is not intended to be medical advise, nor does it create a therapist-patient relationship. Please consult a healthcare provider for proper diagnosis to ensure content is safe for you. By voluntarily using this content you assume all risks for injury or damage.
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For more exercises please check out CZcams channel (@drdanielbirch) and Instagram (@drdanielbirch).
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Disclaimer: This content is intended for informational purposes only. It is not intended to be medical advise, nor does it create a therapist-patient relationship. Please consult a healthcare provider for proper diagnosis to ensure content is safe for you. By voluntarily using this content you assume all risks for injury or damage.
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For more exercises please check out CZcams channel (@drdanielbirch) and Instagram (@drdanielbirch).
zhlédnutí: 56
Video
The Best Foot Exercise.
zhlédnutí 171Před 28 dny
Having strong foot can only be a benefit and the best exercise around is the short foot. This strength and endurance exercise can be utilized with tons of other lower extremity exercises from single leg balance to squats. It can take time to progress but putting in time will help. Typically best done barefoot but socked in a shoe will also help. In this video I talk about the short foot exercis...
Femoral Nerve Floss
zhlédnutí 108Před měsícem
The femoral nerve floss is a great exercises for pain and entrapments of the femoral nerve. Irritation of the femoral nerve can present as groin and thigh pain and numbness. . . . Disclaimer: This content is intended for informational purposes only. It is not intended to be medical advise, nor does it create a therapist-patient relationship. Please consult a healthcare provider for proper diagn...
Saphenous Nerve Floss
zhlédnutí 186Před měsícem
The Saphenous nerve floss can be very relieving for an entrapments of the saphenous nerve. This usually presents itself as inner thigh and knee pain. This exercise should not be painful and be done slow and controlled. . . . Disclaimer: This content is intended for informational purposes only. It is not intended to be medical advise, nor does it create a therapist-patient relationship. Please c...
External Shoulder Rotation from Knee
zhlédnutí 80Před měsícem
External rotation of the shoulder is a great exercise at any angle to strengthen the rotator cuff. External rotation from the knee, or at 90 degrees shoulder abduction, is a great way to further advance rotator cuff rehabilitation exercises. . . . . Disclaimer: This content is intended for informational purposes only. It is not intended to be medical advise, nor does it create a therapist-patie...
Advanced Diaphragmatic Breathing Exercises
zhlédnutí 377Před 10 měsíci
Diaphragmatic breathing or belly breathing is a vital importance for everyday activities. Previously I reviewed belly breathing seated and laying in a supine position (on the back). I have included the link to that video below. Through this video I add on top of the beginner belly breath to incorporate different positions that will challenge you breathing abilities that much more. . . Belly Bre...
Theraband Press Up
zhlédnutí 126Před 10 měsíci
The theraband press up is a great shoulder stabilization exercise. It can be a great advanced scapular control exercise once you have mastered the ability to control shoulder retraction, protraction, elevation and depression. Slow and controlled is the best way to proceed with this exercise. . . . . . . . . . Disclaimer: This content is intended for informational purposes only. It is not intend...
Ts and Ys in Table Top
zhlédnutí 98Před 10 měsíci
Ts and Ys as I’ve shown in the past can be done with weights on a table or ball as well as standing with a theraband. Here is another example and I think the best to use the exercise to properly control retraction and train retraction. If done well you can add weight from here. . . . . . . . . . Disclaimer: This content is intended for informational purposes only. It is not intended to be medic...
Quadruped Rock
zhlédnutí 457Před 11 měsíci
The Quadruped rock is a straight forward exercise that is great for teaching and solidifying neutral spine. It can be done to assist in squatting and hip hinging techniques as well. . . . . . Disclaimer: This content is intended for informational purposes only. It is not intended to be medical advise, nor does it create a therapist-patient relationship. Please consult a healthcare provider for...
Tibialis Anterior Raise
zhlédnutí 196Před 11 měsíci
The following video covers the tibialis anterior raise. This very basic but quite effective exercise is definitely harder than it looks. If discomfort in the heel wears shoes but can be done barefoot. . . . . . Disclaimer: This content is intended for informational purposes only. It is not intended to be medical advise, nor does it create a therapist-patient relationship. Please consult a healt...
Scapular Clocks from Four point position
zhlédnutí 296Před 11 měsíci
Further advancing the scapular clock exercise from the wall plank brings us to the Scapular clock from a Four point position. This adds more difficulty as we apply more weight and postural control to the exercise. Further from both hands on the ground we can shift to single arm scapular clock. . . . Controlled articular rotations for the shoulder czcams.com/video/IVdKCTcSl4Q/video.html . Scapul...
Scapular Clocks on the Wall
zhlédnutí 523Před 11 měsíci
Scapulothoracic control is important for proper function of the shoulder. The following video describes an advanced scapular clock on the wall using two plank variations. The beginner exercise would be a Controlled Articular rotation of the scapula, commonly referred to as Scapular CARs (link included below). . . Controlled articular rotations for the shoulder czcams.com/video/IVdKCTcSl4Q/video...
Single Leg Balance Clock
zhlédnutí 552Před 11 měsíci
The Single Leg balance clock is an advanced exercise typically for the rehabilitation of ankle and foot injuries but can also be used for all lower extremity work. . . . . . Disclaimer: This content is intended for informational purposes only. It is not intended to be medical advise, nor does it create a therapist-patient relationship. Please consult a healthcare provider for proper diagnosis t...
Bruegger’s Stretch
zhlédnutí 412Před rokem
The Bruegger’s stretch of Bruegger’s pose is a great easy way to relieve tension in your neck and back due to poor posture. . . . . . . Disclaimer: This content is intended for informational purposes only. It is not intended to be medical advise, nor does it create a therapist-patient relationship. Please consult a healthcare provider for proper diagnosis to ensure content is safe for you. By v...
Daily Full Body Controlled Articular Rotations Routine
zhlédnutí 1KPřed rokem
Controlled Articular Rotations (CARs) are a set of end range mobility movements that can be utilized for rehabilitation, improved mobility and general range of motion control. This full body routine, designed by the instructors at Functional Range Conditioning, only takes approximately 5 minutes and is a great way to improve and maintain mobility throughout the body. Typically, suggested comple...
Post-Isometric Relaxation of the Hamstring, Calf and Plantar fascia
zhlédnutí 1,1KPřed rokem
Post-Isometric Relaxation of the Hamstring, Calf and Plantar fascia
Basic Movements Made Easy (Sit to stand and laying to seated)
zhlédnutí 388Před 2 lety
Basic Movements Made Easy (Sit to stand and laying to seated)
Single and Double Knee to Chest Stretch
zhlédnutí 3,4KPřed 2 lety
Single and Double Knee to Chest Stretch
Introduction to Natural Barefoot Shoes with Distance Runwear
zhlédnutí 996Před 2 lety
Introduction to Natural Barefoot Shoes with Distance Runwear
what to do if it's painful
Check if extension cobra pose is reliving instead.
The people interest in transitions we need more information por that experience, for example: trademarks, prices, locations store, something like that, thank you very much for your help
I have had extensive feet operations - still have pain walking as muscle cut in right foot in 2nd toe- definitely it is a shoe problem - there are no shoes made for the shape of the feet - shoes are made for fashion. Where can I get the 'shoe spacers'? I now use a very expensive Italian made walking, hiking shoe with wider toe space - not fashionable though. Message to the shoe makers - make shoes to fit the shape of our feet to protect them in wet, cold weather and over rocky, hard terrains. God bless, Merle.
Hi Merle, You are correct it can be hard to find wide shoes. I’m afraid many of those avaliable aren’t fashionable. Toe spacers can be found cheaply on amazon.
Super needed this video❤
One might ask why the design of shoes is not more conducive to good foot health.
Any concerns with doing this with mild osteoporosis?
No you are ok. If you experience any pain stop and ensure slow controlled movements.
I appreciate that you're still out here posting. Thank you for showing up in my feed!
What brands toe spacers?
I dont suggest any particular brand. Silicone spacers on Amazon fro 5-10$ are just as good as any name brand 25-50$ pair.
Glad your back
thanks for the video
So weird, I was told they are useless and don’t help at all! 😮😮😮
Why should we watch this 😂😂
Nice
Only if I you got normal feet this would give me pain
Very effective, thanks. I struggle with getting my left calf to fire properly, but this absolutely annihilated it haha
Not my proudest fap…
this dude sounds like the ted talk voice
Oh wow, that is a really strong Morton's Toe.
How do you buy these?
Amazon is easiest
Dude stop sucking on your mouth and smacking your lips in my ears every time you pause speaking to swallow or something. It's so rude and inconsiderate, especially because it's EASILY AVOIDABLE IF YOU JUST PAY A LITTLE ATTENTION TO HOW YOU SPEAK! You have no business using a microphone if you won't pay attn to how you speak.
nice feet
I recently got some toe spacers. It's rather interesting, because after wearing them, my shins actually feel like I've been running when I take them off. Not sure if I'm overusing the spacers, so I'm going to back off of how long I wear them.
No shoe will fit
Barefoot when able and safe is the ideal
I haven't worn toe spacers yet (looking to start doing it) BUT I switched to wearing barefoot shoes over 80% of the time over a year ago, and I've noticed my toe spacing looking more natural gradually and feeling less contact that used to chafe from nails touching the toe next to it etc. Now, what I have realized is that my socks are an issue cause they restrict my toes and causing me to be not as comfortable as i should be in my shoes. With that being said, what are the proper type of socks to wear with barefoot shoes? I've seen the toe socks being suggested, also the Tomi(?) socks typically used with sandals, and what about diabetic/loose socks? Haven't found a wide toe box sock yet.
Going to barefoot shoe can help much more the toe spacers anyways, so you are ahead of the curve. With time the foot can get naturally wider as you have observed. As for socks, toe socks can be a great options and I would suggest. I’m not sure if wide toe box socks is a thing.
@@drdanielbirch yeah I couldn't find any, so I ordered a set of toe socks and Tomi socks to try out. Got the toe spacers too to test and see how naturally spread my toes are and get them working even better since my job involves being on my feet moving around/crouching/squatting/climbing etc.
Morton toe
Nice videos. My calves are small and I hate it. Need to get them bigger cos I’m tall and long limbs
Toe spacers are a scam. You don't wear shoes 24 hours a day. Maybe 10 hours at most. Your toes will go back to their normal state while you're sleeping.
Nice feet sir❤❤❤
This guy has an arch!
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I just bought toe spacers, I like them but they choke my toes 😢, I feel like is not good for blood flow, I don’t know, what do you think?
Yes, you can have restricted blood flow. I would suggest limiting time wearing. I typically suggest that people start with 2 mins and work their way up.
Non ci stanno nelle scarpe anche a punta larga e fanno male
I dont suggest wearing them with shoes. Barefoot at home for short periods of time is a good start. They can be uncomfortable to begin with. Over time the discomfort lessens and you are able to wear them for longer.
What beautiful feet! 😃 Thanks for the great video!
thank you, great information. im a dancer and i noticed recently I have way more control over my entire right foot than i do my left. Toes and all. I can see how it influences my performance moving on and off the heels of my feet to my toes. Honestly i dont like how weak my toes are especially after seeing the toe control here. Im on these workouts asap. I just ordered some barefoot shoes this week!
Thanks for the comment. Barefoot shoes are a great start but be sure to ease into them. Our feet can take time to adjust and be sore. Just a heads up. Additionally, foot strengthening exercises can go a long way including the short foot exercise. I've included a link below. czcams.com/video/3bcp6aRPAKU/video.htmlsi=d_2hLss-7csrcP6T
@@drdanielbirch thanks a lot! I’m certainly taking it all into consideration doctor. 🫶🏾🫡
Clear and concise instructions.... thanks
Why do the people telling us about spacers have normal feet.
At first I thought this all was bs. Than when I was walking with my dog I noticed whenever I lift a foot to stand on the other one, my food kinda like folds inwards. As if I’m almost spraining my ankle each step. So I tried to spread out my toes and noticed how that bettered my walking. So ye I’d get cramps in my foot if I have to use all my foot muscles to keep this up. I’m gonna get myself some toe spreaders so that it becomes my natural foot shape again so I don’t have to use extra muscles giving cramps, and hopefully I won’t have to sprain my ankles often anymore. Because I do sprain them a lot tbh
Cramps in the foot can also occur because your foot isn’t used to engaging those particular muscle groups. Try short foot and toe exercises to help improve the endurance of your feet too. Find a video below: czcams.com/video/3bcp6aRPAKU/video.html
@@drdanielbirch thx for the tip:)✌🏻
I would love to see scientific research comparing immigrant households to non-immigrant ones in the US on foot health. More often than not, immigrant households do not wear shoes in the house, and in my own case, I’ve never worn shoes in the house so my toes actually have space in between them despite wearing shoes that would push them in. There’s a slight curve to both of my big toes, but that’s about it.
Interesting observation. Yes, that would be very interesting research to read up about. I grew up with no shoes in the house and had no clue it was a benefit.
"Immigrant" covers a lot of people from a lot of places. It might be useful to know the cultures different immigrants come from.
Egészem jó lenne ha a nagylábúj résznél nagyobb,, kétszer háromszor akkora lenne a távtartó! Széltében és hosszában is! Így sajnos nemtölti be a funkcióját! Papír zsebkendőt kellett mellé gyömöszölni! Az anyaga is lehetne kicsit keményebb!
Love your toes.
Good
I used it and its quite painful experience for me! Thinking to use again or not!
Start with very short times increments. Only a couple minutes. Over time work up from there. Example 2 minutes a day for a few days then 3 minutes etc
can u raise 1 toe at a time, individually? and vice versa - put 1 down at a time alone
I can not Im afraid. That would be quite impressive. Maybe one day.
i hope we can. even 1 of us. i want to do more with my life, corneigh as that sounds@@drdanielbirch
What are your toe spacers made out of?
Silicone
This guy is the truth and really knows how to clearly explain these exercises well. Thank you Dr. Birch.
drdanielbirch I was silly on Tuesday had trained to breathe
Im wearing sum right now, they feel too goofy 🤣
PERFECT video. My toes are now spaced for life! Lol
Thanks for the info. Good stuff.
Thank you!