"ME TIME" - Daily Routine To Improve Joint Health & Eliminate Pain
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- čas přidán 14. 06. 2024
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ELIMINATE PAIN & TAKE YOUR LIFE BACK!
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Morning Mobility Routine:
1. Windshield Wipers - 2:15
2. Foot Flips - 2:50
3. Knee Flips - 3:31
4. Hip Flips - 4:16
5. Bridges - 5:03
6. Ten-Count - 5:39
7. Prayer Mobilization - 6:14
8. Wrist Rolls - 6:44
9. Elbow Rolls - 6:51
10. Double Hitchhiker - 7:08
11. Reverse Arm Circles - 7:39
12. Lumbar Side Bends - 9:00
13. Lumbar Rotations - 9:40
14. Chin to Shoulder - 10:29
15. Neck Side Bends - 10:58
16. Deep Resting Squat - 11:37
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Creator of The Pain Fix Protocol
Dr. Yoni Whitten is an expert in the art and science of permanent pain resolution. In addition to his hands-on work with patients since 2006, Dr. Whitten has spent years researching and studying with experts in manual medicine, functional neurology and rehabilitation.
Through his practice he has developed a revolutionary approach to chronic pain. Now, the system that Dr. Whitten developed has been codified and is available to chronic pain sufferers around the world. The Pain Fix Protocol, blends the latest scientific research with essential concepts from the fields of natural movement, evolutionary health, nutrition, structural hygiene, self-care and human performance.
Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. - Krátké a kreslené filmy
![Protect & Preserve Your Mid-Back [Top 3 Tips]](http://i.ytimg.com/vi/ky_0uZ3nHfQ/mqdefault.jpg)
I just want to tell you Yoni that when I first tried this routine I could barely do three of the non equipment ones. When I tried the hands press one the first time I was shaking in my arms and gasping ~ barely making three. Now I do ten easily with no puffing or gasping. Thank you so much. This routine really helped to strengthen me ~ Marilyn
That's awesome, Marilyn! Way to stick with it! You absolutely made my day with this message and I'm really glad this video has been so helpful for you.
I want to thank you for your content. Really good and your positive attitude is appreciated.
Thanks so much, Matthew! I appreciate that!
I love the wisdom of picking an exercise and doing it until you look forward to it, then adding another. This sequencing of movements is so much better than doing random exercises. The movement essentials have significantly reduced my muscle stiffness in 2 months of using them. Much gratitude to Dr. Whitten.
Glad you enjoyed it, Ginny!
Thank you for all your knowledge and wisdom with all of us for FREE. I love to do this joint health routine, try to do each day. This is super helpful. I do my best to share your videos and website with any family and friends that could benefit. Keep up the great work.
Thanks for your support and for sharing with your loved one! Much appreciated!
I did these excercises in this morning! Excellent! I am going to buy some gym equipment...thank you!
That's great, Jose! I'm happy the video was helpful for you.
70 y o woman and i love this routine! Cannot do squat bc knee replacement but doing other knee exercises.
Thank you
You're so welcome, Dandy! Don't worry about the squat - just do what works for you!
You are such a clear presenter. Knowing that you are so research oriented gives me even more confidence in your recommendations. Many thanks for this and all your videos!
Thank you, Peter! There's more to come!
Thank you sir 🌹
Most welcome!
Dr. Yoni, you're AMAZING!! Thank you so very much for sharing with us this invaluable information!!!
Thanks a lot, Michal! I'm so glad the videos are helpful!
Great stuff Dr Y....
Been doing these daily🥰
Could I suggest Add Yogic CAT COW posture
Love it!🙏❤️
The way you answer all comment is commendable 🙏💪🤜🤛
Thanks a lot, Alan! It's a good suggestion!
Thanks
You're welcome, Rebecca!
Excellent. Aim to do this every day
Thank you very much Yoni. I would love to do your courses and some by your brother. However I am 80 this year, a retired pensioner and I spend my money on quality food, gas and electricity. (I am in the UK). So I try to watch what I can where I do not have to pay - not fair on you but it is all I can do unless I win on the Premium bonds. I am up to the first three exercises. I have stiffness from a damaged pelvis and SI joint which is long standing. Much damage was done by sitting down for 3 months in COVID lockdown then getting up and playing three lots of tennis which you simply cannot do when you are old. Thanks to Dr Sarno's work and others I ignore pain and take the advice to get moving and resume life. Bless you.
I am glad to hear this video is helpful for you, Jenny! It means the world to me that this channel is having a positive impact on people's lives.
Thankyou Dr Yoni✌🏽❤️😁
You're very welcome, Marilyn!
Thanks for sharing the various exercises. I admire your nicely sculpted body.
Thanks, Lora! I'm so glad this video was helpful!
thank you thank you
You are very welcome, Cindy! I'm so happy you enjoyed it!
Thanks for sharing. Wow! What a workout.
It gets much easier after a little practice. Then it just leaves you feeling energized for the day!
This is a great video. Thank you for going through your own routine. I have been following your videos for awhile now and appreciate your work.
Thank you, Susan!
Great routine. Thanks for sharing.
Thanks Catherine! Glad you enjoyed it!
Thank you so much h! Great information! Helps me already! I'm 73
That's awesome, Toni! Keep it up!
I like that you are adding some exercises with the PowerPlate as I am learning these. Also, as a functional health coach, I appreciate your suggestions for people new to a healthful morning routine to choose one thing that resonates with them to start to work on!
Thanks Leslie. So glad you enjoyed the video!
Love this routine and that it can be done in 15 minutes. I did it this AM while watching morning news. I felt so refreshed and stretched out after in place of lots of pain from arthritis and a recent torn shoulder muscle and impingement (in physical therapy now). Thank you so much for demonstrating so beautifully and providing the text of the routine.
Cheers Bonnie! I'm so glad you enjoyed it!
All right! Only to have a full-scale effect try some favorite music, funny or educative program instead of news :)
Wow these are excellent.(I ve been doing a short Hatha Yoga sequence for years now),but I think I'll give these a go as a change.Thanks Yoni .. more power to your Elbow (joint😅)
🇦🇺🙏
So glad you enjoyed it, Alan!
This is such a wonderful work out which you kindly share with us. Thanks so much
You're so welcome Anita!
Thanks, Can you share this in print form??
No problem, Kari. If you look in the description I have listed all the mobility exercises in order with time stamps.
I have been doing the joint mobility routine most mornings for a couple of weeks now, and certain feel more 'loose'. Thank you so much for sharing this routine, I think it will be a life changer in the long run. I have shared it with family and friends as well. I have a question about the last exercise in the routine; the squat with hip tilt. I can squat quite easily, but not with my heels on the ground. I am trying to improve the ability stretch my achilles and calves, but I think this will take a long time. Is it ok to do the exercise with heels off the ground, or does that defeat the purpose? Thanks again from Sydney, Australia :)
Great comment, Karen! I'm so happy you're sharing the routine with your loved ones! Absolutely, it's okay to do with your heels off the ground. Over time, it will help to improve muscle quality and elongate that tissue.
Would love to see information of Lumber Facet Arthritis and beneficial movements/treatments. Thank you for sharing your expertise!
Great suggestion! Thanks Eileen!
Love this series of daily movement! Do you think there would be any liklihood of serious harm for a person with scoliosis to use the active traction unit?
Thanks Charlotte! Active Traction is extremely safe and in general, it's very beneficial for people with scoliosis.
Thanks for the session, very informative. Please what's the name of the nutrient and where it can be bought? Thanks
So glad you enjoyed it, buchisgrant! Those nutrients are available here - store.painfixprotocol.com/products/ultimate-relief-bundle/
Can these be as beneficial at night as in the morning? My mornings start early and are rushed. Thank you!
Yes, absolutely, Lori. The most important thing is just to do them.
Hey doc I’m getting msc stem cells in my low back this week for 2 herniated discs and watched your protocol to maximize my success. In the first 2 weeks of rest did you still do your morning routine like this video? I unfortunately sit a lot so I tend to get really tight. Appreciate the help!
Hard to give specific advice without more information. But, as a general rule, this this type of mobility is extremely beneficial and in most cases would help facilitate recovery. Wishing you fantastic results, Ryan!
I have had L4-5 fused and right hip replaced. Are all of these exercises safe for me to do? Actually not sure I’d be able to do some of them. Thanks!
Good question, Sarah. When the normal structure of the body has been surgically altered, it's always best to check with your doctor and get their recommendations for which movements/exercises are best suited for you.
Please would you clarify why you said at 12:16 "If you have bone density concerns turn the platform off every 60 secs and have a 60 sec rest ..."
I thought vibration was supposed to help increase bone density or do you mean if you have concerns with existing fragile bones where bone density is already very low?
Thanks
Here's a video where I talk about that, Sue. czcams.com/video/n-FCYqvdJJk/video.html You can start at 9:38
I love your videos, too. I bought a vibration plate (lifepro) for building bone density and am very confused about intensity and mode. Would I use just pulsation at a low speed for this rather than the higher speed with the 1 minute breaks in-between?
Now that I finished watching I see that you answered some of my questions. Still, I wonder which mode, and would this routine be it for the day, and only done 5 days a week as per you other video about osteoporosis?
Good question! This video goes into detail about the settings on the Powerplate - czcams.com/video/n-FCYqvdJJk/video.html. That information can be found at 08:37
The machine that I use does not have settings for "pulsation" and "low speed". You'll need to refer to your machine's user guide to find out the exact frequency of the "low speed" setting. If "pulsation" turns on & off by itself - it would not be the ideal choice for bone density training.
What whole body vibration platform do you recommend?
I've tried a bunch, Wendy. And my favorite is Powerplate. Real triplanar vibration just feels best. Here's a link for more info: www.painfixprotocol.com/fast-track-your-fitness/
Can the standing up exercises be done sitting with equal benefits? (up till spine exercises)
Good question, Arda. It's best to perform the movements as they are demonstrated. However, if you have a limitation that prevents or limits your ability to stand, then doing them seated is far better than not doing them at all.
According to the late Edgar Cayce who was the Father of Holistic Medicine, recommended head and neck exercises to help improve hearing, and to rotate your head in circles each way x 3. And do these exercises slowly in the morning and evening.
Very interesting! Consistent application of gentle movement has so many amazing benefits!
@@painfixprotocol The late Edgar Cayce's headquarters - A.R.E. (Association for Research and Enlightenment) is in Virginia Beach, VA. They have physiotherapists, chiropractors, massage therapists, etc. I receive their Venture Inward Magazine which always has holistic recommendations in it through various healthcare practitioners. If Edgar Cayce was alive today, I would be doing everything I could to meet that man.
What about if you have sciatica and pinch nerve at S1?
Good question, Angie. Because sciatica can be caused by so many different things, I recommend you see a qualified practitioner in your area to determine the source of your problem before starting any exercise/movement program.
Lifetime Fitness has 2 big boy Power Plates but in our owned condo we use our Personal Power Plate and it vibrates too much for below neighbor. Could we use the 2 spiral Power Plates in place when home or traveling
It's great that your gym has some Power Plates. If it were me, I would do all my whole body vibration workouts at the gym in 3 sessions a week and maintain a good relationship with my neighbor.
Can these be done without a power plate with the same benefits?
All the movements can be done without vibration and yes, they will still be very beneficial. Vibration simply enhances the effect.
What is the best way to flatten my belly?
Great question! The best way to flatten the belly is to shed any excess body fat and avoid any foods/beverages that create an inflammatory response in the gut.
Are these safe with advanced osteoporosis?
None of the movements in this routine are inherently dangerous. However, it's always best to check with your doctor before beginning a new exercise/movement program.
You're a spring chicken compared to the 92 year young fitness instructor by the name of Takishima Mika. Believe in yourself!
Thank you, your connection!
Ummm ... okay o you didn't think that most don't have a vibration machine?
Not to worry, Rob. The majority of this routine does not involve vibration. And even for the movements where I do incorporate vibration, they are still very beneficial in the absence of vibration. The most important thing is consistency of application.
Unfortunately, for us women walks in nature have become very risky, exposing us to criminals and rapists.
Go out in a group - don't let certain people stop you from being you
Take self defense as a form of exercise/ movement. Then exercise your second amendment. Then you will be equipped to walk alone fearlessly.
Exercising socially is also more fun for lots of people.
What's the name of the drugs you take
Doing this today! Thank you for a new warm up, Dr. Yoni! Love my power plate - not sure about twisting and side bends with Osteoporosis in the lumbar spine though…? What do you think? Thank you, always! 💜🦴💪
You're most welcome! The general rule with osteoporosis is to pass on deep bending and twisting movements.