B3 Physical Therapy, Hallandale Beach, FL Videos

🔥 GLUTE BURNER 🔥 This side-lying leg lift against the wall is my new favorite glute exercise! You might be using your hamstrings instead of your glutes during bridges or hip thrusts and this exercise will target strengthening your glutes. Start by lying on your left side against a wall. Press your right heel against the wall then raise and lower your leg 10 times while maintaining contact with the wall. Make sure to keep your toes pointed forward when lifting. To progress this exercise, move further away from the wall while keeping your heel against the wall. Complete 10 on each side. SUBSCRIBE to our YouTube channel to find this exercise and many more by clicking the link in our bio! Also don’t forget about our B3 Club Membership where you can find our pain solution videos, exercise classes and much more! Register for FREE by clicking the link in our bio!

Bye Bye Bunions! Here are 5 things to wear and do to help prevent and decrease the formation of bunions! 1️⃣ Toe Socks: these will allow you to move your toes freely and not smash them together. 2️⃣ Toe Spacers: these will help keep proper space and alignment between your toes. 3️⃣ Functional Footwear: shoes like @vivobarefoot allow your feet and toes to move freely with more space instead of being restricted by too much cushion. 4️⃣ Band Holds: put a band around both big toes and separate your feet. Hold 1-2 minutes as tolerated. 5️⃣ Band Lifts: with the band around the big toes, lift only the big toes and hold 5 seconds. Repeat 10-15 times. SUBSCRIBE to our YouTube channel for more content by clicking the link in our bio! Also don’t forget about our B3 Club Membership where you can find our pain solution videos, exercise classes and much more!

LEVEL 2 BACK EXERCISES
🔥 LEVEL 2 BACK EXERCISES Here are 3 level 2 exercises to improve mobility and strength throughout your back! 1️⃣ Brettzel - Extend the right leg and bring the left knee across your body. Hold the left knee down with your right hand and then bend the right knee to hold the foot with your left hand. Try to rotate your torso to the left. Hold for 60 seconds each side and breathe. 2️⃣ Lumbar Lock TSpine Rotation - Start on all fours then shift back to your heels. Bring the right elbow to the knee and left hand behind your head. Rotate down and up. Complete between 10-15 times on each side. 3️⃣ Side Planks - Start on your left side with the elbow bent under the shoulder. With the knees bent, lift your hips and drive them forward. Extend the top leg and hold for 10 seconds. Complete 10 on each side. ⏳ Get access to tons of FREE exercises and this FULL level 2 back training video and much more on the B3 Club Membership.

Carpal Tunnel 🚨 save your wrists from all that texting with these simple stretches! 1️⃣ Wrist Circles & Flex/Ext - clasp hands together and slowly make make big circles. Then flex and extend the wrists. 2️⃣ Tabletop Knuckles to Flat - in the tabletop position, start with your fingers down on the floor. Then try to flatten the back of your hand on the floor. Repeat for 1 minute. 3️⃣ Tabletop Side to Side - with the back of your hand flat on the floor, shift side to side for 1 minute. 4️⃣ Wrist Extension Stretch - put your palms flat on the ground with your fingers facing your body. Hold the position or slowly lean forward and backward for more of a stretch. ⏳ Get access to this FULL wrist pain solution video and much more on the B3 Club Membership ➡ https://www.b3pt.com/membership-signup/ SUBSCRIBE to our YouTube Channel for more videos! ➡ https://m.youtube.com/channel/UCCDPpe1omT0VAQFZCvz-OfA

KNEE PAIN SOLUTION 💥 One in four adults suffer from chronic knee pain with osteoarthritis being one of the leading causes. Research shows that improving strength and mobility throughout the core, hips and legs can reduce the chances of needing a knee replacement. 📝 In this video, you will learn how to assess the key players of the knee and exercises to help you solve your knee pain and improve strength and mobility throughout your knees. ⏳ Get access to this FULL knee pain solution video and much more on the B3 Club Membership. Register for FREE by clicking the link in bio or here ➡ https://www.b3pt.com/membership-signup/

HIP PAIN SOLUTION 💥 Hip pain is common in adults and often causes functional disability. Among adults who play sports, the incidence of chronic hip pain is 30 to 40 percent; among all adults over 60, the incidence of hip pain is 12 to 15 percent. 📝 In this video, you will learn how to assess the key players of the hip and exercises to help you solve your hip pain and improve strength and mobility throughout your hip. ⏳ Get access to this FULL low back pain solution video and much more on the B3 Club Membership. Register for FREE by clicking the link in our bio or here ➡ https://www.b3pt.com/membership-signup/

LOW BACK PAIN SOLUTION 💥 Back pain affects almost everyone at some point in their lives and it is the number 1 reason people visit healthcare professionals. 📝 You will learn the most common causes, how to assess your back with 4 quick and easy movement patterns followed by 5 exercises to help you improve your back pain, strength and mobility. ⏳ Get access to this FULL low back pain solution video and much more on the B3 Club Membership. Register for FREE here ➡ https://www.b3pt.com/membership-signup/

SHOULDER PAIN SOLUTION 💥 Shoulder pain is the 2nd most common pain complaint I see! In this video, we’re going to talk about shoulder pain and what might be causing it and how to get rid of it. 📝 You will learn the most common cause, how to assess your shoulder with 3 quick and easy movement patterns followed by 5 exercises to help you improve your shoulder pain, strength and mobility. ⏳ Get access to this FULL shoulder pain solution video and much more on the B3 Club Membership. Register for free here ➡ https://www.b3pt.com/membership-signup/