Channel Title: KD Physio Channel Description: Hi, I am Dr. Dimpy Gohrani - MPT (Neurology). Life has become very static these days, and I have observed many people are not aware about the basic exercises that people can do to improve their muscle fitness. Through this channel, my objective is to help people in their day to day world, and help live them a healthy lifestyle. <video> Third Trimester exercises in Hindi | Pregnancy Fitness Series Description: Created this series so that you can have a best of pregnancy journey. The series has been created for self exercises that you can carry out at home during different stages of pregnancy. In this video, you'll learn about some simple exercises you can do in the third trimester of your pregnancy to help improve your fitness and reduce your risk of pregnancy-related problems.. The exercises are basic and are safe in third trimester and would help you in becoming stronger and fit for your delivery and after delivery. This series is designed to help you stay healthy and fit during your pregnancy, and to help prepare you for the physical challenges that come with being pregnant. We'll be discussing exercises that are both safe and comfortable for you to do, and which you can do at home. Please continue to do the exercises shared for second trimester! These exercises are completely safe, can be done at home, and are best workouts for prenatal exercise. In this video, you'll learn easy-to-follow exercises that target your core, legs, pelvic muscles, breathing techniques, and flexibility. Remember to listen to your body and stop if you experience any pain. If you are looking for stability ball, then support us by buying stability ball using this link : https://amzn.to/4eoE3ni 3rd trimester pregnancy exercise video link : https://youtu.be/9uHaUq-6E2w 2nd trimester prenatal exercise video link : https://youtu.be/yMzKdi78m5c 1st trimester pregnancy exercise video link : https://youtu.be/sm978gzt9fA Thank you for watching the pregnancy series. 0:00 - Introduction 00:33 - 2nd Trimester 00:58- Pelvic exercise 02:20 - Breathing exercise 03:33 - Squat and hold 04:08 - Simple squats 05:03 - Squat walk 05:44 - Butterfly stretch 06:09 - Side stretch 06:38 - Hamstring stretch #pregancy #pregnancyfitness #secondtrimester Follow these exercises in your third trimester, and hope you remain strong, healthy and fit in your pregnancy. Please continue with second trimester exercise. For enquiry, please put in your comment or drop me a mail at kdphysioclinic@gmail.com For appointments, using practo : https://www.practo.com/bangalore/therapist/dimpy-gohrani-physiotherapist Produced with CyberLink PowerDirector Code: XFMZHKPTPHVIAYGE </video> <video> Sciatica Complete Cure | Sciatica Rehab program - Part 3 Description: The above video is on Month 3 exercises. This has to be started after you complete your month 2 exercises. Each month ,you can look forward to a change in your exercise programme with increasing challenges. 1)March up-- 2 sets of 10 reps each side 2) Dying bug- 2 sets of 10 reps each side 3) Kick Out-- 2 sets of 8 reps each side 4)Bridging_ 2 sets of 10 reps each side 5)Quadruped hip extension lift -- 2 sets of 10 reps each side 6) Quadruped birddog _2 sets of 10 reps each side 7) Knee flexor stretch -- 15 sec hold with 2 sets 8)Hamstrings stretch-- 30 sec hold with 2 sets Rehab Part 1 Link : https://youtu.be/VatpSNeyEP4 Rehab Part 2 Link : https://youtu.be/OW8kcdKtmQY chapters 0:00 - Introduction to programme 0:55- Exercise 1-- March up 1:14 - Exercise 2 Dying bug 2:07 - Exercise 3_Kick out 3:02 - Exercise 4-- Bridging 3:14 - Exercise 5 -- Quadruped hip extension lift 4:36 - Exercise 6-- Quadruped birddog 5:36 - Exercise 7 & 8 knee flexor stretch and Hamstrings Stretch #sciatica, #completecure, #discbulge, #herniateddisc </video> <video> Pain-Free Heels: Essential Tips for Plantar Fasciitis Relief in Hindi | Heel Pain Relief Tips Description: Hello everyone, this is Dr. Dimpy, and welcome to KD Physio channel. In this video, we continue our discussion on heel pain and plantar fasciitis. This is part 2 of our series, where I'll share two important tips for managing heel pain effectively. Important Points Covered: Morning Stretch Routine: Many patients experience sharp heel pain in the morning or after long periods of sitting. Learn a simple 5-minute stretch to ease the pain before getting out of bed. Footwear Recommendations: Discover the importance of wearing soft-soled shoes and the benefits of using silicon cushions for your heels. Steps to Follow: Stretch Your Plantar Fascia: Detailed instructions on how to properly stretch your plantar fascia to relieve pain. Release Plantar Fascia: Techniques to massage and release tension from the heel area. Proper Standing Technique: Tips on how to stand on your toes first before slowly transitioning to your heels to avoid pain. Product Recommendation: For those who need to stand or walk a lot, I recommend using silicon cushions for added comfort. You can find the product link in the description. AMAZON LINK : https://amzn.to/3D06awa Make sure to watch Part 1 for more exercises and tips: https://youtu.be/-xTrUDQJKvk If you have any questions or need further assistance, feel free to leave a comment below. Don't forget to subscribe to my channel for more health and wellness tips, and share this video with others who might benefit from it. Stay healthy and pain-free! #HeelPainRelief, #PlantarFasciitis, #FootPain, #HeelPainTreatment, #Physiotherapy, #PainRelief, #FootCare, #PainFreeLiving, #HeelHealth नमस्ते दोस्तों, मैं हूँ डॉ. डिम्पी और आपका स्वागत है KD Physio चैनल पर। इस वीडियो में, हम हील पेन और प्लांटर फैसीसाइटिस के इलाज के बारे में चर्चा करेंगे। यह हमारी सीरीज़ का भाग 2 है जिसमें मैं हील पेन को मैनेज करने के दो महत्वपूर्ण टिप्स साझा करूंगी। इस वीडियो में शामिल महत्वपूर्ण बिंदु: सुबह के स्ट्रेच रूटीन: कई मरीजों को सुबह उठते समय या लंबे समय तक बैठने के बाद तेज़ हील पेन का अनुभव होता है। इस वीडियो में जानें कि बेड से उठने से पहले एक सरल 5-मिनट का स्ट्रेच कैसे करें जिससे दर्द कम हो। फुटवियर के सुझाव: जानें कि नर्म तलवे वाले जूते पहनने का महत्व और हील्स के लिए सिलिकॉन कुशन के लाभ। फॉलो करने के कदम: प्लांटर फैसिया का स्ट्रेच करें: प्लांटर फैसिया को स्ट्रेच करने का सही तरीका जानें जिससे दर्द में राहत मिले। प्लांटर फैसिया को रिलीज़ करें: हील के क्षेत्र में मसाज और तनाव को रिलीज़ करने की तकनीकें सीखें। सही तरीके से खड़े हों: अपनी एड़ी के बजाय पहले अपने पैर की उँगलियों पर खड़े होने का सुझाव ताकि दर्द से बचा जा सके। प्रोडक्ट की सिफारिश: जो लोग लंबे समय तक खड़े रहते हैं या चलते हैं, उनके लिए मैं सिलिकॉन कुशन का उपयोग करने की सिफारिश करूंगी। आप इसके लिए डिटेल में दिए गए लिंक से उत्पाद खरीद सकते हैं। Amazon link : https://amzn.to/3D06awa भाग 1 के सभी व्यायाम और सुझाव देखने के लिए यहाँ क्लिक करें: https://youtu.be/-xTrUDQJKvk अगर आपके कोई प्रश्न हैं या और सहायता की आवश्यकता है, तो कृपया नीचे टिप्पणी करें। मेरे चैनल को सब्सक्राइब करना न भूलें और इस वीडियो को उन लोगों के साथ साझा करें जिन्हें इससे लाभ हो सकता है। स्वस्थ रहें और दर्द मुक्त जीवन जिएं! 0:00 - Introduction 0:26 - Stretch after long period of sitting 1:47 - How to stand after long period 2:28 - Right Footwears 3:07 - For long standing jobs 4:12 - Summary </video> <video> 5 Best ACL Post Op Exercises for Faster Recovery Description: For enquiry, please put in your comment or drop me a mail at kdphysioclinic@gmail.com For appointments, using practo : https://www.practo.com/bangalore/therapist/dimpy-gohrani-physiotherapist In this video, I will show you 5 best ACL post op exercises that can help you recover faster from your ACL surgery. These exercises are designed to improve your knee range of motion, strength, stability, and function. They are suitable for most people who are at least 4 to 6 weeks post op, but always consult with your doctor or physical therapist before starting any exercise program. The 5 exercises are: 0:00 - Background on ACL 1:11 - 1. Pillow push 1:58 - 2. Leg Raising 2:35 - 3. Knee Folding 3:41 - 4. Knee Bend Inside 4:43 - 5. Knee Raise Sitting Exercise 1,2 &5 need to be repeated 4 to 5 times. Exercise 3 & 4 - two to four times These exercises can help you regain your confidence and mobility after your ACL surgery. If you find this video helpful, please give it a thumbs up and subscribe to my channel for more videos on ACL rehab and recovery. Also, feel free to leave a comment below if you have any questions or feedback. Thank you for watching and I hope you have a great day! </video> <video> Outer Thigh Pain relief exercises | Meralgia Paresthetica treatment at home Description: Dr. Dimpy Gohrani is a trained physiotherapist with specialization in Neuro physiotherapy. Please note that the exercises recommended in videos are not a replacement of visiting a doctor or going to a therapist. if these exercises aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor. You can please post comment in case you have further queries. Disclaimer : Dr. Dimpy Gohrani is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor. This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Dr. Dimpy Gohrani or KD Physio for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Dr. Dimpy Gohrani makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. </video> <video> Relieve Your Neck and Shoulder Pain Instantly - Trapezitis muscle pain relief Description: One side neck and shoulder pain relief exercise by Dr. Dimpy Gohrani on KD Physio Channel. These are best exercises for releasing Trapezitis muscle pain or reduce stiffness in neck for which the pain extends in shoulder, arms or some times in upper back. Video has total of 6 exercises, 2 ways to reduce stiffness and what is better, hot or cold fomentation. 0:00 : Introduction and types of pain 1:01 : 1 - Shoulder elevation 1:57 : 2 - Shoulder Rotations 2:55 : 3 - Neck and Shoulder stretch 3:48 : 4 - Shoulder stretch 4:30 : 5 - Exercise for pain extending in back 5:23 : 6 - for pain in arms 6:16 : 7 - Stiffness release massage 7:12 : 8 - Stiffness muscle pull up 7:53 : 9 - Hot or cold fomentation? </video> <video> Sciatica Complete Cure | Sciatica Rehab program Part 2 Description: The above video is on month 2 (phase 2) exercises. This has to be started after you complete your month 1 exercises. Each month ,you can look forward to a change in your exercise programe,as long as you are not experiancing increased pain, you will continue the new exercise programe until the next month .If you have increased pain,go back to the previous month for a week or two,then try this new exercise programe .HOWever mild discomfort that you are stretching and flexing beyond your ability which is okay. 1) Bent knee fallout- Slowly drop one knee out to the side towards the ground, more slowly than you think you should be. Let the foot rotate with the knee. Most people tend to rotate 30 to 45 degrees before pelvis begin to move .That is where to stop, slowly bring the knee upto the starting position and repeat with the other side. ( 2 sets of 10 repetitions each side) 2) Marching : Lie on your back with knee bent at 90 degrees. Lift one knee so that the thigh is perpendicular to the ground. Return the leg to the ground and repeat to the other side. (2 sets of 20 repetitions). 3) March Up : Bring the right knee up until the leg is in a table top position. Engage the core and bring the left leg so that both the legs are in same position. Hold briefly, then lower the right leg and then the left one. Continue alternating starting legs.( 2 sets of 10 repetitions each side). 4) Bridging_ Lie on the back with knees bent at 90 degrees. Lift the hips off the ground. Do not getup too high, do not arch back. Return the hips to the ground and repeat ( 2 sets of 10 repetitions) 5) Pelvic press hip extension : Lie on the stomach, place the hands under the Part 1 link : https://youtu.be/VatpSNeyEP4 Part 3 Link : https://youtu.be/9Vq0V40v5IA Chapters 0:00 - Introduction 0:17 - Before Starting these exercises 1:22 - Bent Knee Fallout 2:54 - Marching 3:13 - March Up 4:42 - Bridging 5:33 - Pelvic Press Hip Extension 5:48 - Pelvic Press Shoulder Retraction 7:08 - Knee Flexor Stretch and Hamstring Stretch #sciatica, #completecure, #discbulge, #herniateddisc </video> <video> 5 BEST Exercises for Frozen Shoulder (Relieve Pain & Stiffness!) Description: Hello everyone, I'm Dr. Dimpy! Today, I'll share 5 crucial exercises to help with frozen shoulder recovery. 💪 Frozen shoulder is a common issue that often brings pain, especially at night, and restricts shoulder movement. In this video, I’ll walk you through effective exercises to regain your shoulder’s mobility and reduce pain. Remember, early intervention is key! Exercises Covered: Pendulum Exercise: Helps with shoulder relaxation and improves range of motion. Forward Stretch: Increases forward range of movement. Side Stretch: Enhances side range of motion. External Rotation Stretch: Improves backward shoulder movement. Back Stretch: Aids in stretching and increasing the backward range of motion. ✨ Tips: Use a hot pack for 10 minutes on your shoulder before starting the exercises to help muscles relax. Perform each exercise gently and gradually increase the range of motion. It's normal to experience some pain while doing these exercises – frozen shoulder improves with movement. Don't forget to subscribe to stay updated with more physiotherapy tips and exercises. Comment below and let me know how far your range has improved or if you have any questions. KD Physio में आपका स्वागत है! नमस्कार दोस्तों, मैं हूँ डॉ. डिम्पी! आज, मैं आपके साथ फ़्रोज़न शोल्डर रिकवरी के लिए 5 महत्वपूर्ण व्यायाम साझा करूंगा। 💪 फ़्रोज़न शोल्डर एक आम समस्या है जो अक्सर रात में दर्द लाती है और कंधे की हरकत को सीमित कर देती है। इस वीडियो में, मैं आपको प्रभावी व्यायामों के बारे में बताऊंगा जो आपके कंधे की गतिशीलता को पुनः प्राप्त करने और दर्द को कम करने में मदद करेंगे। याद रखें, जल्दी हस्तक्षेप करना महत्वपूर्ण है! शामिल व्यायाम: पेन्डुलम एक्सरसाइज: कंधे की मांसपेशियों को ढीला करने और गति की सीमा में सुधार करने में मदद करता है। फॉरवर्ड स्ट्रेच: आगे की गति की सीमा को बढ़ाता है। साइड स्ट्रेच: साइड की गति की सीमा को बढ़ाता है। एक्सटर्नल रोटेशन स्ट्रेच: पीछे की कंधे की गति में सुधार करता है। बैक स्ट्रेच: पीछे की तरफ खींचने और गति की सीमा को बढ़ाने में मदद करता है। ✨ टिप्स: व्यायाम शुरू करने से पहले अपने कंधे पर 10 मिनट के लिए गर्म पैक का उपयोग करें जिससे मांसपेशियाँ ढीली हो जाएँ। प्रत्येक व्यायाम को धीरे-धीरे करें और गति की सीमा को धीरे-धीरे बढ़ाएं। इन व्यायामों को करते समय कुछ दर्द होना सामान्य है – फ़्रोज़न शोल्डर सुधारता है हरकत से। नए फिजियोथेरेपी टिप्स और व्यायाम अपडेट के लिए सब्सक्राइब करना न भूलें। टिप्पणी अनुभाग में बताएं कि आपके कंधे की गति कितनी बढ़ी है या अगर आपके पास कोई प्रश्न हैं। यहाँ सब्सक्राइब करें 👉 [चैनल लिंक डालें] देखने के लिए धन्यवाद और आपका दिन शुभ हो! 00:00 - Introduction by Dr. Dimpy 00:12 - Overview of Frozen Shoulder 00:40 - Hot Pack Preparation 01:06 - Pendulum Exercise 02:33 - Forward Stretch 04:00 - Side Stretch 04:31 - External Rotation Stretch 05:07 - Back Stretch 06:12 - Conclusion #FrozenShoulder #ShoulderPainRelief #DrDimpyExercises #KDPhysio #HomeExercises #ShoulderStretches #PainManagement #PhysicalTherapy #FrozenShoulderRecovery #ExerciseRoutine #ShoulderMobility #HotPackTherapy #HealthAndFitness #WellnessJourney #PainReliefTips </video> <video> First Trimester exercises in Hindi | Pregnancy Fitness Series Description: Created this series so that you can have a best of pregnancy journey. The series has been created for self exercises that you can carry out at home during different stages of pregnancy. In this video, you'll learn about some simple exercises you can do in the first trimester of your pregnancy to help improve your fitness and reduce your risk of pregnancy-related problems.. The exercises are basic and are safe in first trimester and would help you in becoming stronger and fit for the next trimesters. This series is designed to help you stay healthy and fit during your pregnancy, and to help prepare you for the physical challenges that come with being pregnant. We'll be discussing exercises that are both safe and comfortable for you to do, and which you can do at home. Stay tuned for part 2 of this series, where we'll discuss exercises for the second trimester! Timeline 0:00 - first trimester symptoms 0:51 - 1. Core Breath Exercise for pelvic floor 2:47 - 2. Calm Shell exercise for Gluten muscle 3:48 - 3. Bridge Exercise for back 5:01 - 4. Cat and Camel exercise for back 6:15 - 5. Should and Arm Strengthening 8:26 - 6. Stretching Follow these exercises in your first trimester, and hope you remain strong, healthy and fit in your pregnancy. Would share the next video of Second trimester exercises. If you are looking for stability ball, then support us by buying stability ball using this link : https://amzn.to/4eoE3ni 3rd trimester pregnancy exercise video link : https://youtu.be/9uHaUq-6E2w 2nd trimester prenatal exercise video link : https://youtu.be/yMzKdi78m5c 1st trimester pregnancy exercise video link : https://youtu.be/sm978gzt9fA For enquiry, please put in your comment or drop me a mail at kdphysioclinic@gmail.com For appointments, using practo : https://www.practo.com/bangalore/therapist/dimpy-gohrani-physiotherapist </video> <video> Ankle Sprain Exercises in hindi | Strengthening Exercises for Ankle Description: Ankle Sprain exercises at home In this video, I have created four exercises for ankle sprain relief. It would also help you in strengthening your ankle. The exercises can be done at home using red grade theraband. These exercises can be carried out at home and would help in ankle pain relief or sprained ankle treatment Buy Red Thera band : https://amzn.to/3ouWYWL Shoulder Exercises Link : https://youtu.be/2zfrWhKpbMA For online consultation , WhatsApp at (+91) - 8955549703 #anklesprain, #anklestrength, #anklepain, #paininankle Chapters : 0:00 - Introduction to Sprained Ankle 0:35 - Importance of Ankle Strengthening 1:44 - Thera band Red grade 2:20 - Four Ankle movements 2:40 - Plantar flexion - Ankle Sprain exercise 3:39 - inversion - Sprained ankle treatment 4:34 - eversion - Ankle Strengthening exercise 5:02 - dorsi flexion - Ankle Pain exercise </video> <video> Myth -Lying in bed is good for back pain . Description: </video> <video> Single stretch for radiating arm and finger pain Description: </video> <video> Sciatica Complete Cure | Sciatica Rehab program - Part 1 Description: Belt for Back Pain : https://amzn.to/3ucqNNF in this video, i have started the complete rehabilitation programme for sciatica/disc bulge/disc herniation patients at any level. The following exercise programme will help you to manage your bulge or herniation . Each month we will either add new exercise or replace some of your current exercise with more advanced ones . The goal is Progression. in this video , there are 7 exercises which you have to start and continue till one month ,then we will change some exercises. 1)Kegel exercise - Lie down on your back in a position that produces very little or no pain . Now find your kegals muscles .they are usually described as the muscles that help to hold back a stream of urine. Contract these muscles . dont grip them hard, just a light hold ,think 30% of your maximum. Hold for 30 sec . 2)Heel Slide - lie on your back with knee bent at 90 degrees .Slowly extend one leg forward by sliding the heel along the surface as far as possible without changing the spinal angle. Return to the starting position and repeat on the other side. 2 sets of 10 Reps 3)Marching-Lie on your back with knees bent at 90 degrees. lift one knee so the thigh is perpendicular to the ground . Return the leg to the ground and repeat to the other side . The resting leg should be relaxed , make sure it does not push down . 2 sets of 10 reps each side each side 4)Pelvic press hold -- Lie on the stomach with a forehead on a rolled towel or pillow ,place the hands under the pelvis just below the hip bone .Press the pelvis on to the hands. 10 sec hold for 5 reps. 5)Pelvic press hip extension-- same position as in the pelvic press hold exercise .Lift one leg slightly off the ground ,ensuring that the pelvic pressure stays between the hands. repeat the exercise with other leg. 1 sec hold for 10 rep with each side with 2 sets. 6)Hip flexor stretch--- assume a position with one knee on to the ground and the opposite foot forward with both knees bent at 90 degrees .slowly draw the hip forward until a stretch is felt in front of the leg . 15 sec hold with 2 sets 7) hamstrings stretch -- lie down on your back with both knees bent and raise one leg and bring ankle towards you. 30 sec hold with 2 sets. Chapters 0:00 - Introduction to program 1:54 - Phase 1 Spinal Stability training 3:20 - Exercise 1 --- Kegal exercise 4:29 Exercise 2 ---- Heel Slide 6:49 Exercise 3-- Marching 8:46 Exercise 4 -- pelvic press 9:41 Exercise 5-- pelvic press with leg lifting 11:11 Exercise 6-- hip flexor stretch 12:33 Exercise 7-- Hamstrings stretch </video> <video> Second Trimester exercises in Hindi | Pregnancy Fitness Series Description: Created this series so that you can have a best of pregnancy journey. The series has been created for self exercises that you can carry out at home during different stages of pregnancy. In this video, you'll learn about some simple exercises you can do in the second trimester of your pregnancy to help improve your fitness and reduce your risk of pregnancy-related problems.. The exercises are basic and are safe in second trimester and would help you in becoming stronger and fit for your delivery and after delivery This series is designed to help you stay healthy and fit during your pregnancy, and to help prepare you for the physical challenges that come with being pregnant. We'll be discussing exercises that are both safe and comfortable for you to do, and which you can do at home. Stay tuned for the part 3 of this series, where we'll discuss exercises for the third trimester! 0:00 - Introduction 00:50 - 1)Core breath 03:11 - 2 pelvic rocking 04:34 - 3 MARCHING 05:49 - 4) Jumping Jacks 06:17 - 5) Squats and hold 07:05 - 6)bird dog 08:47 - 7)squats 10:29 - 8)shoulder strengthening with dumbbells' 11:06 - 9)chest strengthening with dumbbells' 11:40 - 10)front raise 12:34 - 11)Biceps strengthening #pregancy #pregnancyfitness #secondtrimester If you are looking for stability ball, then support us by buying stability ball using this link : https://amzn.to/4eoE3ni 3rd trimester pregnancy exercise video link : https://youtu.be/9uHaUq-6E2w 2nd trimester prenatal exercise video link : https://youtu.be/yMzKdi78m5c 1st trimester pregnancy exercise video link : https://youtu.be/sm978gzt9fA Follow these exercises in your second trimester, and hope you remain strong, healthy and fit in your pregnancy. Would share the next video of third trimester exercises. For enquiry, please put in your comment or drop me a mail at kdphysioclinic@gmail.com For appointments, using practo : https://www.practo.com/bangalore/therapist/dimpy-gohrani-physiotherapist </video> <video> Sciatica Complete Cure | Sciatica Rehab program Part 4 Description: The exercises shown in this video are the Month 4 exercises. Each month ,you have to look forward to the change in the exercise programme. The more you remain consistent on your exercises , the more stronger you will get. 1) Dying bug - 2sets of 10 repetations each side 2) Kick out- 2 sets of 10 reps each side 3) Bridging-2 sets of 10 reps 4) Stability ball hip extension hold- 5 reps of 10 sec hold ...focus on small range of motion and do not arch the back 5) Ball birddog_ 8 reps each side 6) Resistance band press out_ 2 sets of 10 reps each side 7) Resistance band circle _ 2 sets of 10 reps each side in both directions Stability Ball Link Cosco (I use this one): https://amzn.to/3t76FwH Theraband (Green, its medium resistance, you can go for red as well, which is lower resistance) : https://amzn.to/38wiyp0 Chapters 0:00- Introduction to programe 2:10- Exercise 1-Dying bug 2:17-Exercise 2_Kick out 2:24 Exercise 3- Bridging 2:52 Exercise 4-Stability ball hip extension 4:38 Exercise 5-Stability ball birddog 6:10 Exercise 6-Resistance band press out 7:51 Exercise 7-Resistance band circle </video>

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I am Dr. Dimpy Gohrani - MPT (Neurology). Life has become very static these days, and I have observed many people are not aware about the basic exercises that people can do to improve their muscle fitness. Through this channel, my objective is to help people in their day to day world, and help live them a healthy lifestyle.

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