Thanks! The chair exercise hit my exact hot spot on lower back. I could not thank you enough for being a professional and showing us your wonderful videos.
THANK YOU so much for supporting the channel. I appreciate your generosity, and I hope the exercises continue to help you for a long time to come. Thanks again! - Dr. Rowe -
@@nicklandry4793 Let's be real though. We would be getting charged more than a grand from a local physical therapist for the same exercises. This doc is doling them out for free. Man's a saint.
more than the decompression techniques, he has perfect communication skills. The way he explains and demonstrates in details. If all professors and teachers are like him, schools would be a better place.
90% of higher education professors are Liberals.... that's supported by research. There's your explanation for schools not being better places. Nuff said.
I threw my back out a while ago, it took over 24 hours to stand up again. Thanks to covid I don't have the money to seek help. You sir are a KING among men. You asked for nothing and are helping others. I am in tears with how much relief your video has helped me. I give you anything yet, but I will tell people to subscribe and hope you read and understand the impact you made in my life, a world away. Thank you
@@isisyanqi thank you! I have been doing these workouts and stretches for just over a week now. At first I was sore (its just DOMS) from having not work this part of body. I'm taking it slow, but now able to more of my martial arts and I kick again
I rarely comment on anything, but I just want to thank this channel because I’ve had awful neck and back pain for years that always went into my head and caused bad headaches, and I’ve been experiencing it worse lately and didn’t know why and then tried some of the stretches you recommended and got immediate relief. I’ve had a mix of laughing and crying in joy because I’ve never had this kind of relief. Thank you.
I’m 23 or 24 maybe 25, and I’ve always tried to remain young mentally. It’s my entire lifestyle. I don’t like responsibility, and I don’t like “maturity”. It doesn’t get me far socially, but it’s what I want. With that being said, my body doesn’t care. It’s starting to hurt. Bad alignment and nutrition is starting to be something I can feel the effects of. This channel has been helping me for the past 5 days really get relief. I subscribed because I realized, this is now a part of my lifestyle. If I want to remain young physically, I need to continuously allow my body the space to maintain its vigor.
If I could hug you I would. Even if its temporary, you might have just helped me finally be able to fall asleep comfortably for the first time in almost 6 months.
I feel like I should jump on a plane, shake your hand and buy you a meal. So much relief from your short, clear and effective stretches. Thank you from sunny London england
I learned how to change a water heater, pickle my own eggs, how air is purified on a submarine and how to decompress my back. RUclips is on a role today.
I had horrible back pain for weeks after lifting a dresser and couldn't figure out what was wrong. I coach a group training class and was dreading going to work because of the pain I felt demonstrating movements! These stretches got my back to decompress and pop and I am feeling much better. Thank you very much for sharing this information!
Next time get one of those things movers use that they rap around big objects like dressers and fridges if you're trying to move something that big!! :D
I hurt my lower back while doing a leg press at the gym today and I was struggling to bend over/crouch down for hours and was in a high amount of pain. I got fed up and started googling for help and thank god I found your channel. My back already feels so much better from just performing your stretch with the bed sheet. Thank you so much
I got diagnosed with scoliosis when I was 11 years old. I'm almost 30 now. I deal with pain on a daily basis, do yoga at least three times a week, but this... This instantly relieved my level of pain. Thank you so much for sharing, I appreciate it so very much.
They said I have scoliosis at 8 degree or something like that. I went took x rays and they showed me. No wonder my back would hurt so much when I came to standing doing certain things or even sitting doing certain things. They also said i have deterioration of my discs in my neck. So god only knows how much pain Im gonna be in when I turn 50 or so 🙄😬😣....
Hey sis, very similar situation. I was 12 and I saw a chiropractor for YEARS. As an adult I spent well over $5000 over the years on help, message, chiropractor, acupuncture etc etc. Always had to fork out more money every year. Granted these things worked after two month sessions and then I was good for the remaining ten. I too am turning 30 and a few months ago my new doctor told me no to pain management and sent me to a physical therapist. THE HECK? WHY after three sessions I was running up the stairs? And we didn't even do anything hard yet. Ugh I'm so mad they only gave me 12 sessions. Such bs. I now understood all these medicines are great for some but most of us just need to know how to properly stretch. Also learn to exercise for health and not beauty or fad. I need to get on top of these decompression because everything is starting to tighten back up and spasm.
Most of the scoliosis conditions are caused by muscle imbalance (muscles attach bones) and can be fixed by doing specific stretches & strengthening exercises. Most yoga is not very efficient in solving these issues as it might be targeting muscles that has no problem, and most yoga exercises only stretches our muscles but don't strengthen it, so the pain eventually will come b. Do visit a chiropractor or physiotherapist to find out the root cause of ur problem.
I just finished with the neck stretch! It completely relieved the paraesthesia (numbness) in my hand! Now I feel really cheated that no other MD, DC or PT, ever showed me after my car accident in 90’s! Your SO WONDERFUL for showing us! Thanks 🙏 I’m eternally grateful to you! Can’t wait to show others whom I KNOW will also benefit from your knowledge and instructions!🙏💕👍
Same thing happened to me. Got a massage yesterday for back pain. Never once typed in back or pain into the search bar or ever watched a video on back pain or even searched it on Google LOL 👀
Not to be dramatic but this video changed my life about two years ago. After about 4 years of shooting pain in my lower back, I did the last stretch he shows in this video a few times a week for maybe 3 weeks and it completely fixed my issue. Still feeling good 2 years later.
My PE teacher had coke in his office and showed it to me one time with a bunch of other seniors. I grew up in the ghetto and this was back in 1998 lol. You be surprised how PE teachers get away with a lot.
This is pure gold! I've been imobilized by lower back pain for 3 days now. Got instant relief by this. I can stretch down and grab my toes again. One hour ago it seemed impossible 😀
I see folks saying they need this because they're old. Well, I'm young (21), but I've had undiagnosed chronic lower back pain for nine years anyway. This video is a godsend.
i did too, and everyones laughs and says ohhhh youre too young to have back pain.. ffs.. well they can have stupid boobs and hypermobile joints then so i can be as nonchalant as them.
@@soliferi Hahaha, right?! I'd gladly donate my boobs, if that was a thing. Just, "Oh, you want to get breast implants? Nah, just take these!" *casually hands them my titties*
I've had spinal issues since I was 17 I was injured in the military I'm also hypermobile. Im almost 35 now I couldn't do one of these exercises. I had a spinal fusion in Sept 2019 (with titanium rods) and waiting for a laminectomy now. Only thing that helps is a heat pad and medication (which I hate taking) but I have to so I can just get out of bed. At night I can't get into bed without medication as I go into such a spasm I dread if I need the toilet in the night as again I go into spasms etc
Idk why youtube directed me here, but sometimes the algorithm gives you gifts in this miserable existance. I've literally had back pain my whole life that got worse after a car accident 5 years ago. I'm def going to be using these.
I suffered from back pain and ciatica for about forty years, until I found this amazing video. I have recommended it to others, and they have received great relief. I cannot thank you enough. God bless.
You have no idea how much this video changed my life in the first 3 minutes. I've had consistent stiffness in my neck since college and it is DRAMATICALLY improved! And I haven't even gotten into the fourth minute! This is the most life changing video I have ever seen!
I suffer from lower back pain i tried some of this moves last night before sleeping. I slept like a baby my back feels less tense and the pain is still there but not severe! I have saved this video and you good sir earned a like a subscribe. Thank you!
You are a great human being for sharing these techniques for free to try to help people get a better quality of life and who are in pain and cannot afford chiropractic treatment for whatever reason. 🙏🏾
This is absolutely ridiculous. The best video there is on RUclips. Doing the first exercise my spine popped in 3 places after the 5th repetition, this feels soooo goood. No more pain, I feel nimble again. Thank you so so much!
Wow! My mother had a lower right side back pain. She was doing some stretches that brought no relief. I watched this video. We went through the last 3 stretches and she immediately felt relief. Thank you so much from both of us. 💘😻💜💛💚🧡💘
I literally just went to a Chiropractor last week due to chronic low back pain for 20 years. He told me he can fix me by decompressing my back and neck with the decompression machines for 6-7 months .... for $4000!! Thank God for this video!! I can't wait to try this, really praying this works for me (a lot cheaper than $4000!!) 🤞🙏💖 Thanks again!! 💖💖
i'm diagnosed with arthritis at at 17 and i have always been using lots of medications . your channel is the best one i came across. i could not thank you more. i wish i discovered your channel soon
I’ve been a dancer since I was a child and have had constant back pain due to injuries and the harshness on my body. This was the first time I’ve felt back relief in years. Thank you so much
I strained my lower back during weightlifting and after a week of pain the thumbnail position not only self released the tension, but the pain was gone the next day. Thank you, Doc!!!
Thank you so much Dr. Rowe. I have had lots of back pain over the years and forgot about how important the decompression is in recovering. I play a lot of golf and had to withdraw from one of my biggest tournaments of the year yesterday due to lower back, bulging disc type issues that I have had for 20 years since I got out of the military. Wish I found this video a few days earlier. Subscriber for life.
I just want to say thank you, I live in pain 24/7, your exercises have helped me sleep and walk better for the first time yesterday. I will pray for you.
I deal with some spinal issues and medical issues that cause chronic pain. These stretches help me a lot! I appreciate that Dr. Rowe shared this video, and also that it goes directly into the exercises without any BS. Thank you!
I love the whole self-care series. I've been looking for some of these for years. There's a lot of cracking videos on here... and these are the first that show me how to decompress at home. Love It!
My recovery from a months-long lower back injury had frustratingly plateaued - the stretches in this video gave me instant relief and helped me get over the hump. Thank you so much!
Tried a couple of these stretches when my lower back gave out and I could hardly move. Amazed at the instant pain relief. I'll definitely be continuing these stretches everyday. Thanks.
I can't believe the stuff I did as a child were actual techniques for pain. Especially the one where you put your hands on the floor and lower body on the bed, it was a thing I repeated a lot as a kid. I just really enjoyed the sensation on my back and body after I did all these things.
It's based off the yoga pose 'child's pose'. Give that look, you may find there's some alternative ways that could really help out too. Thanks so much for watching!
I know you’re thankful for us watching but thank you for going through all the lessons you have through school and through your experience. Thank you for continuing to push through regardless of the times doubt within yourself has filled and thank you for sharing you knowledge on how to improve our quality of life for free when talking about something many are unable to afford or make time to learn in the ways you have thank you my friend
The First exercise cracks my entire back up to the neck. I do this errrrrrrrrrr night. I release all the stress I carry thru out the day being 29 weeks pregnant 🤰
Thank you so much for your videos. Nearly 60 yrs old and reasonably fit, but developed lower back pain & stiffness following my regular running since early summer. A friend had pointed out my pelvic tilt which led me initially to your channel. The release from the exercise by simply lying over the arm of my sofa using the weight of my legs was immediate. Your simple yet well explained exercises are now part of my daily routine. Remarkable what you can do at home with the right advice. Thanks again.
You are a true doctor and I thank you from the bottom of my heart for posting this. I've been doing one of these stretches for over 10 years, 6 times a day like clockwork. Stretches have given me the most relief from my pain. Thank you again sir!
OMG the crack that my back made from the first stretch(the Childs pose) was so loud and it shot thru my whole back, I must do these stretches regularly, thanks for sharing
I have horrible disc compression daily, to the point that i am hunched over by a few degres by the end of the day. With these stretches i dont even really have to stretch into them, just lay and relax and i can feel my back going back into where it should be. Thank you
OMG!!! I just did the Cobra pose technique and my lower back pain was reduced by 90%, when I did the first stretch with the towel, I heard a number of small crumbling sound on my spine, like it was being moved back into place, THANKS A LOT Dr Rowe!!!!!
My dad took all of us kids to chiropractors (but only graduates of a certain school) from the time we were 10 years old, setting the pattern for our lives. We were all in sports and martial arts and dad always helped us at home by doing back cracking and massages on a baseball team of kids to keep us functioning at 100%. I had a back injury in the military and the VA sent me to their own excellent chiropractor for 3 years. He also pointed out that I'm in the fraction of people who only have 4 lumbar vertebrae. One of the exercises I was shown by him was rolling up a pillow like a burrito and placing it under the bone points of my skull that you pointed out in the beginning of this video, and laying down on it while pulling it upwards, tight against my skull to pull on my upper back, while I used the edge of the bed as a fulcrum to put the meaty part of my calves on, while letting my feet dangle down toward the floor, pulling the bottom half of my back open in traction. This created traction for my entire spine and man did it work and give me relief. As of right now my back feels better than it has in the past 40 years, and the exercises in this video are advanced yet easy. I'm glad I found this video and your channel! God bless and Happy New Year!
@@DrRowe I'm approaching 60 and am considering re-entering the world of karate competition after more than 10 years out of it. I need a good back for that. Thanks for your selfless giving if your knowledge.
Thanks everyone for making me laugh (out loud) it's a good thing. This is new to me and its the most irritating pain i've ever felt and it makes me cranky and I don't like that. Stretching does help but this brings it to a new level. Thank you for taking the time to demonstrate and share your knowledge.
From an online student in graphic design who has had back problems ever since 4 years old. Thank you so much, I have not been able to sleep well in days
I’m only 20, I’ve had chronic back pain since I was 13 and no one can seem to help me relieve the pain. I don’t want to ever take pain killers for it because addiction runs in my family and I find myself writhing and twisting and doing whatever I can to relieve the pain and pressure in my lower back. Thank you so much for this video.
Zoe, at your age you may want to try a book entitled, The Back Mechanic, by Stuart McGill. Ideally, you’ll want to find a physical therapist who is familiar with this method. You’ll also find videos on YT. Just a suggestion. I hope you feel better soon. As for pain relievers, I agree with you, but if you’re in THAT much pain, take Advil or Alleve for inflammation. And take them with food. They’re not addictive to my knowledge. Good luck. I’ll pray for you. You’re too young to be suffering from this
@@lifesbeautiful3024 people are talking about chronic pain, constant. Not a headache or bruised shin. So recommending something that can cause stomach problems taken every day was the issue I had. I just want people to know its not safe to take all the time, even with food. But it is my understanding that prescription motrin is less likely to cause stomach issue. I don't know why or how much less likely. Maybe it's only 5% less likely which isn't much. I don't know the details.
@@recoveringsoul755 Come on, now. Read, or should I say, reread the first comment. I said...if you’re in THAT much pain... This would imply taking it infrequently as also my other comment in that I agreed with Zoe about not taking them in the first place. I was stating an exception. Good heavens! And I will not reply to any other comment.
So I got off work hour ago took a shower listening to meditation music, and this popped up in the recommended. I literally did everything in this video and I think this is the first time in a while that I am not going to bed sore from work... thank you.. I'm going to add this to my daily routine..
OK.. Ive tried atleast 5 stretch videos since I got back pain this week.. and this freakingly gave me instant relief, my mind is blown! Thank you so much!! I can finally walk without leaning in pain to one side!
I've had a diskectomy on my L4. These stretches have provided some relief for my back. Many of these will now be a part of my daily routine. Thank you.
Wow I just tried 2 of these on my own and the tingling and numbness stopped in my 2 distal fingers ( pink and ring ) in my left handI tried some of these and it really works!!!
@@DrRowe yes I am sure it is! I’m having my parents do the same.. they have various issues. Thank you so much for your expertise and free advise. God bless you!!
i truly feel like im in church hearing the Gospel of Jesus for the first time again. How am i just NOW hearing about this back pain relief good news ???!!! thanks for sharing this good news brother. my life is changed
I couldn’t stop watching this because he honestly seems like the nicest person and his voice is so calming. 😂. I prefer yoga though which’s how I think this came through my feed...so many of the moves have a yoga base. Good luck with your channel!!!
I'm 15 and this video helped me alot a few days ago I went on a 10 hour fishing session with a friend I pretty much didnt sit of 10 hours i don't know how but i did something to my Back and I got a very intense upper back pain this helped alot thank you
Thank you!! My lower back has been hurting so bad for such a long time, and before long, my disk was bulged. I don't really know why since I'm only 18, but this really, really helped.
I’m so glad I found you. I’m a delivery driver and I’m having pain I’ve never experienced before. Hips, papas, back, neck ... I’m spending a day with you buddy. Lol
That neck pull is a game changer! head felt much lighter after doing that. Good time to be a Chiropractor, our modern technology is causing bad habits are destroying our necks and lower backs. I really wish there was a class at school about how to take care of your spine/body, there is nothing more important and you only get one shot at it.
At a certain point, when your watch history gets long enough, the almighty youtube algorithm will say "Hey, I think your back hurts" And you know what, it was right.
Algorithm went rogue a while ago. It knows exactly what you need right when and even before you need it. I legit get nervous when I open the RUclips app and scroll my videos on the home after a few days of not opening it because all the videos are things I have been THINKING about the last few days.
Was in auto accident: neck, back, spine herniated disc, nausea, dizzy spills, balance is off, tingling, numbness on left and right fingers, spasm, pain radiates to legs, hip injured, simple task wore me out, anxiety and panic attack, not active as before the accident, on pain meds, it's been more than 2 years, desperate to get better, but terrified to try spinal decompression, glad found your video, new subscriber 7/20/2024, will try and follow, GOD bless you for putting this out for us, thank you🤟♥️🙏
Okay so long story: about 6 months ago, I fell on the stairs whilst holding my baby - obviously due to this, I couldnt hold onto anything so I just had to hold on to her. I ended up landing straight on my bum rather than sliding down so my back basically took the impact and somewhere around the middle of my back and I heard a loud "pop" - immediately after I literally couldnt walk and spent the next few hours bent at a 90° angle and the next few days I couldnt even hold a cup without it being agony, let alone my daughter. Within a week, the pain eased and an x-ray confirmed nothing was broken but the pain (though managable) was still there and if I were to apply pressure with my knuckle in-between the affected vertebrae, it was really tender and painful. I've been trying for the last 6 months to stretch my spine to no avail - watched your video and within 10 seconds of stretching it, I felt it pop back out. After 6 months of low level but constant pain, its FINALLY gone. Now when I apply pressure to where it was it no longer hurts or feels like theres a lump. Thank you so much for this video!!!
👉👉 Let us know how this worked for you in the comments section. We appreciate it!
👉 Have a suggestion for a future video? Leave it below!
Thank you very much and I have please speak slowly so I can understand you.
All of your videos are great. Super glad you’re putting these out here to help people help themselves!!
I tried the first two stretches and I started sweating a little bit. Is that normal, doc?
Cam you do a video on how to self adjust rib flare?
@@ryanng328 Thanks for the suggestion!
One day you're young... the next you thank the algorithm for this video.
Hope these exercises help for a long time to come, and thanks for watching!
@@DrRowe thank you for the video
Hey i searched for back pain relief to find this
I’m both days😂
:o
Thanks! The chair exercise hit my exact hot spot on lower back. I could not thank you enough for being a professional and showing us your wonderful videos.
THANK YOU so much for supporting the channel. I appreciate your generosity, and I hope the exercises continue to help you for a long time to come. Thanks again! - Dr. Rowe -
Must have felt real good for that donation 🤣
@@nicklandry4793 Let's be real though. We would be getting charged more than a grand from a local physical therapist for the same exercises. This doc is doling them out for free. Man's a saint.
he has million views he gets good money@@BretSnyderMusic
more than the decompression techniques, he has perfect communication skills. The way he explains and demonstrates in details.
If all professors and teachers are like him, schools would be a better place.
Ha, I don't know about that. I'm just glad people can watch these videos and get some relief. Thanks so much for watching!
I know! He never says "like" or "uh" and speaks at perfect speed.
That was my first thought was like he explains and I understand him first try because it’s clear and simple
My thoughts too
90% of higher education professors are Liberals.... that's supported by research. There's your explanation for schools not being better places. Nuff said.
It's amazing that you are giving all of this help to so many people, all for free. You're a blessing
Happy to help, and thanks for watching!
Actually you can now donate to him and other people under the “love this” or “thanks” button
It's very kind of him.
@@atkgrl you can also free donate if you watch the full ads when they appear.
@@atkgrl 🐡🐡🐡🐡🐡🐡🐡
Big ups to this guy. He's out here helping people live life.
Just happy to help, and thanks so much for watching!
@@DrRowe I'll b sending this to everyone I kno or come across with back issues. Thanks again
Are you trini?
He is quite handsome too. 🤗
@@peekeyeseek uhh ok?
This guy is so dependable he got everyone's backs
I try, and thanks so much for watching!
Lol good one. I see this getting over 10k likes
Lol
🤗 sharp!🤣
Har har
I threw my back out a while ago, it took over 24 hours to stand up again. Thanks to covid I don't have the money to seek help. You sir are a KING among men. You asked for nothing and are helping others. I am in tears with how much relief your video has helped me. I give you anything yet, but I will tell people to subscribe and hope you read and understand the impact you made in my life, a world away. Thank you
Happy to help, and thank you so much for your support of this channel.
@@DrRowe THANK YOU!
Hope yr all OK now! ❤️
@@isisyanqi thank you! I have been doing these workouts and stretches for just over a week now. At first I was sore (its just DOMS) from having not work this part of body. I'm taking it slow, but now able to more of my martial arts and I kick again
What's Covid?
I rarely comment on anything, but I just want to thank this channel because I’ve had awful neck and back pain for years that always went into my head and caused bad headaches, and I’ve been experiencing it worse lately and didn’t know why and then tried some of the stretches you recommended and got immediate relief. I’ve had a mix of laughing and crying in joy because I’ve never had this kind of relief. Thank you.
Glad you found the channel and are getting relief, and thanks for watching!
I’m 23 or 24 maybe 25, and I’ve always tried to remain young mentally. It’s my entire lifestyle. I don’t like responsibility, and I don’t like “maturity”. It doesn’t get me far socially, but it’s what I want. With that being said, my body doesn’t care. It’s starting to hurt. Bad alignment and nutrition is starting to be something I can feel the effects of. This channel has been helping me for the past 5 days really get relief. I subscribed because I realized, this is now a part of my lifestyle. If I want to remain young physically, I need to continuously allow my body the space to maintain its vigor.
Can we appreciate tht he's replying to every single cmnt.👍🏻
Except this one q
Except yours loool
Lol
Except yours lmao
Muhammad: And then I took it personal.
welcome to "now you are 30" section of youtube
We're like a fine wine, my friend. 🍷
So true never had back pain until after my 30th bday
I'm 22 and have had back pain for almost 10 years at least!
I’m 17 lol
Bruh I'm 20 this ain't even fair lol
If I could hug you I would. Even if its temporary, you might have just helped me finally be able to fall asleep comfortably for the first time in almost 6 months.
Hope the exercises help for a long time to come, and thanks so much for watching!
Did it work? 🏝
@@Violetta1912 yes he is still sleeping ;)
@@jessica_kate_ lmao
@@jessica_kate_ 🤣🤣 BRILLIANT 👏 👏 😎👍
Thanks! This exercise has really helped my painful back. Have a feeling I'll be using this method for the rest of my life.
Glad it helped you and THANK YOU for supporting the channel! - Dr. Rowe -
I feel like I should jump on a plane, shake your hand and buy you a meal.
So much relief from your short, clear and effective stretches.
Thank you from sunny London england
Really glad you found this video and it’s giving relief, and thanks so much for watching!
thanks so much for this video, so much relief already
You'd NEED these stretches after that flight over from England...oy
We need more people like this guy in the world, just working towards the general benefits of others. Thanks man.
Just happy to help, and thanks so much for watching!
I learned how to change a water heater, pickle my own eggs, how air is purified on a submarine and how to decompress my back. RUclips is on a role today.
Now that sounds like a productive day. Thanks for watching!
*roll
@@pnwlife8593 rōl
@NeatFreak rolle
@@guapodel RAAAAUUULLLLLLLLLLLL
I had horrible back pain for weeks after lifting a dresser and couldn't figure out what was wrong. I coach a group training class and was dreading going to work because of the pain I felt demonstrating movements! These stretches got my back to decompress and pop and I am feeling much better. Thank you very much for sharing this information!
Glad to hear you’re getting relief!
Next time get one of those things movers use that they rap around big objects like dressers and fridges if you're trying to move something that big!! :D
5 months later you still feeling all better?
@@Hahahahaaahaahaa -
Oh man I hope this helps for me. I lifted a dresser with mostly my left side taking all the weight and I haven’t been the same since.
I'm going to put this video in my spine decompression playlist
Hope the exercises help for a long time to come, and thanks for watching. BTW, congrats on the verified 160,000 sub channel!
🤣🤣🤣😭 I have one of those
Haha, just put it in my Lifehacks playlist :)
Sad we have such a play list lol
мой "health" playlist
I hurt my lower back while doing a leg press at the gym today and I was struggling to bend over/crouch down for hours and was in a high amount of pain. I got fed up and started googling for help and thank god I found your channel. My back already feels so much better from just performing your stretch with the bed sheet. Thank you so much
Wonderful to hear you’re getting relief, and thanks for watching!
"sharing knowledge is man's way to eternity", thank you sir.
Happy to help, and thanks for watching!
Sorry but only through Messiah will you see eternity. Seek first His Kingdom and all will be given on to those who know and love the Christ.
@MyNameIsPaul ThisBetweenYa'll 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣 then keep scrolling
@MyNameIsPaul ThisBetweenYa'll Wasn't even talking to you. So learn to mind your business
@@RadioForYahweh wouldn’t eternity be boring haha
Thank you! My back has been hurting for 2 months now and this helped alleviate some pain in my lower back.
THANK YOU for supporting the channel, I appreciate it! - Dr. Rowe -
I got diagnosed with scoliosis when I was 11 years old. I'm almost 30 now. I deal with pain on a daily basis, do yoga at least three times a week, but this... This instantly relieved my level of pain. Thank you so much for sharing, I appreciate it so very much.
Glad to hear you got instant relief, and thanks for watching!
They said I have scoliosis at 8 degree or something like that. I went took x rays and they showed me. No wonder my back would hurt so much when I came to standing doing certain things or even sitting doing certain things. They also said i have deterioration of my discs in my neck. So god only knows how much pain Im gonna be in when I turn 50 or so 🙄😬😣....
Hey sis, very similar situation. I was 12 and I saw a chiropractor for YEARS. As an adult I spent well over $5000 over the years on help, message, chiropractor, acupuncture etc etc. Always had to fork out more money every year. Granted these things worked after two month sessions and then I was good for the remaining ten.
I too am turning 30 and a few months ago my new doctor told me no to pain management and sent me to a physical therapist.
THE HECK? WHY after three sessions I was running up the stairs? And we didn't even do anything hard yet. Ugh I'm so mad they only gave me 12 sessions. Such bs.
I now understood all these medicines are great for some but most of us just need to know how to properly stretch. Also learn to exercise for health and not beauty or fad.
I need to get on top of these decompression because everything is starting to tighten back up and spasm.
Most of the scoliosis conditions are caused by muscle imbalance (muscles attach bones) and can be fixed by doing specific stretches & strengthening exercises. Most yoga is not very efficient in solving these issues as it might be targeting muscles that has no problem, and most yoga exercises only stretches our muscles but don't strengthen it, so the pain eventually will come b. Do visit a chiropractor or physiotherapist to find out the root cause of ur problem.
Most impressive is his ability to speak in all of these positions!
Ha, sometimes it takes a couple takes. Thanks so much for watching!
@@DrRowe I shared your video on my Instagram story because people need to know how to do this.
@@corneliussmith5875 Thanks so much for sharing, I really appreciate that!
ill have it tomorrw i hope.
Lmaooo
I just finished with the neck stretch! It completely relieved the paraesthesia (numbness) in my hand! Now I feel really cheated that no other MD, DC or PT, ever showed me after my car accident in 90’s! Your SO WONDERFUL for showing us! Thanks 🙏 I’m eternally grateful to you! Can’t wait to show others whom I KNOW will also benefit from your knowledge and instructions!🙏💕👍
That's absolutely AMAZING to hear. So glad you found this video and the exercises made a huge difference!
That's great. I can use exactly that kind of relief. Giving this a shot. Thanks!
Just laying in bed thinking about my back pain and coming across this video. They can listen to our thoughts now too
They're always listening... 👀😂
Yes!!!!
Same thing happened to me. Got a massage yesterday for back pain. Never once typed in back or pain into the search bar or ever watched a video on back pain or even searched it on Google LOL 👀
HAha yup. You just now knowing that
@@PerfectPrinceX1 he probably knew where it was and walked in
I can't believe this worked!!!!! Of all the click bait out there. This actually removed a lower back pain I've had for days!!! Thanks!
Glad you found these exercises and they made a huge difference, and thanks for watching too!
If you don't have a towel, you have bigger problems than a bad back.
😂😂😂
😂😂😂💀
😂😂😂
🤣 So true!
ruclips.net/video/1Ktg1kO7Z5Y/видео.html
Not to be dramatic but this video changed my life about two years ago. After about 4 years of shooting pain in my lower back, I did the last stretch he shows in this video a few times a week for maybe 3 weeks and it completely fixed my issue. Still feeling good 2 years later.
He looks like that one PE teacher that actually cares for you and wants you to stretch so you don't get hurt
Don't they all?
@@DrRowe most of them do! And that's good!
And then the allegations comes out
@@DrRowe No
My PE teacher had coke in his office and showed it to me one time with a bunch of other seniors. I grew up in the ghetto and this was back in 1998 lol. You be surprised how PE teachers get away with a lot.
This is pure gold! I've been imobilized by lower back pain for 3 days now. Got instant relief by this. I can stretch down and grab my toes again. One hour ago it seemed impossible 😀
Fantastic! Glad you found this video and it's helping, and thanks so much for watching!
I see folks saying they need this because they're old. Well, I'm young (21), but I've had undiagnosed chronic lower back pain for nine years anyway. This video is a godsend.
I hope the exercise help for a long time to come, and thanks so much for watching!
You need some milk.
i did too, and everyones laughs and says ohhhh youre too young to have back pain.. ffs.. well they can have stupid boobs and hypermobile joints then so i can be as nonchalant as them.
@@soliferi Hahaha, right?! I'd gladly donate my boobs, if that was a thing. Just, "Oh, you want to get breast implants? Nah, just take these!" *casually hands them my titties*
I've had spinal issues since I was 17 I was injured in the military I'm also hypermobile. Im almost 35 now I couldn't do one of these exercises. I had a spinal fusion in Sept 2019 (with titanium rods) and waiting for a laminectomy now. Only thing that helps is a heat pad and medication (which I hate taking) but I have to so I can just get out of bed. At night I can't get into bed without medication as I go into such a spasm I dread if I need the toilet in the night as again I go into spasms etc
Idk why youtube directed me here, but sometimes the algorithm gives you gifts in this miserable existance. I've literally had back pain my whole life that got worse after a car accident 5 years ago. I'm def going to be using these.
Hope the exercises help, please give us an update soon!
your fbi agent fell in love with you now wants you to get better
I suffered from back pain and ciatica for about forty years, until I found this amazing video. I have recommended it to others, and they have received great relief. I cannot thank you enough. God bless.
Glad you’re getting relief, and thanks for sharing… I appreciate it!
You have no idea how much this video changed my life in the first 3 minutes. I've had consistent stiffness in my neck since college and it is DRAMATICALLY improved! And I haven't even gotten into the fourth minute! This is the most life changing video I have ever seen!
That's WONDERFUL to hear! Hope these exercises make a big difference for a long time to come too.
Can you perform this exercise if you have high blood pressure
I suffer from lower back pain i tried some of this moves last night before sleeping. I slept like a baby my back feels less tense and the pain is still there but not severe! I have saved this video and you good sir earned a like a subscribe. Thank you!
Thanks so much for the sub, we really appreciate it!
You are a great human being for sharing these techniques for free to try to help people get a better quality of life and who are in pain and cannot afford chiropractic treatment for whatever reason. 🙏🏾
Thank you for the kind words, and for watching!
This is absolutely ridiculous. The best video there is on RUclips. Doing the first exercise my spine popped in 3 places after the 5th repetition, this feels soooo goood. No more pain, I feel nimble again. Thank you so so much!
Glad you found the video and the exercises made a big difference, and thanks for watching!
I don’t even have a spine and I found this interesting.
Thanks for watching!
God Damnit! I was yawning when I read that and I suddenly let out a low-pitched laugh out loud, probably waking up my roommates.
Alex B 2 Good!
Invertebrates somehow coming on RUclips and somehow typing comments; science is amazing!
invertebrate, are you?
Wow! My mother had a lower right side back pain. She was doing some stretches that brought no relief. I watched this video. We went through the last 3 stretches and she immediately felt relief. Thank you so much from both of us. 💘😻💜💛💚🧡💘
Thanks for watching!
I thought this might have been clickbait but it actually has instantly relieved my lower back pain. Thanks!
Glad you gave the exercises a chance, and thanks for watching!
Don't sleep half way on the couch over night with you feet on the floor..
I literally just went to a Chiropractor last week due to chronic low back pain for 20 years. He told me he can fix me by decompressing my back and neck with the decompression machines for 6-7 months .... for $4000!! Thank God for this video!! I can't wait to try this, really praying this works for me (a lot cheaper than $4000!!) 🤞🙏💖 Thanks again!! 💖💖
These stretches will not come close to matching the effects of a decompression table. I do hope they offer relief, please give us an update soon!
Any one of the dozens of "doctors" i have seen over last 15 yrs could have shared these.
Thank you from the bottom of my dack
Happy to help, and thanks so much for watching!
i'm diagnosed with arthritis at at 17 and i have always been using lots of medications . your channel is the best one i came across. i could not thank you more. i wish i discovered your channel soon
Hope the exercises continue to help you for a long time to come!
@@DrRowe Thank you, please keep making more videos , you are the savior
I’ve been a dancer since I was a child and have had constant back pain due to injuries and the harshness on my body. This was the first time I’ve felt back relief in years. Thank you so much
That’s wonderful! Glad you’re getting relief and thanks for watching.
I strained my lower back during weightlifting and after a week of pain the thumbnail position not only self released the tension, but the pain was gone the next day. Thank you, Doc!!!
Glad to hear you’re getting relief, and thanks for watching!
I didn’t realize my spine was in a bad condition until this video. Now my lower back barely aches. Thank you!
Great to hear that! Thanks so much for watching.
Thank you so much Dr. Rowe. I have had lots of back pain over the years and forgot about how important the decompression is in recovering. I play a lot of golf and had to withdraw from one of my biggest tournaments of the year yesterday due to lower back, bulging disc type issues that I have had for 20 years since I got out of the military. Wish I found this video a few days earlier. Subscriber for life.
Thanks so much for the sub and supporting the channel. We appreciate it!
I have tried many back pain reliever excises, but this is the best. Instant pain relief. Thakyou
Great to hear you got instant pain relief, and thanks for watching!
Watch john rose youtube on how u can cure back pain thank me later
I just want to say thank you, I live in pain 24/7, your exercises have helped me sleep and walk better for the first time yesterday. I will pray for you.
Hope the exercises help for a long time to come, and thanks so much for watching!
I am a nurse by profession and back pain are common, this has been a big help
Glad the exercises are helping, and thanks for watching!
I deal with some spinal issues and medical issues that cause chronic pain. These stretches help me a lot! I appreciate that Dr. Rowe shared this video, and also that it goes directly into the exercises without any BS. Thank you!
Thanks so much for watching!
I'm only 20 years of age, but I found this tutorial very helpful and not complicated to learn. Thank you for your guide!! Looking forward for more
Thanks so much for watching!
Hey, ive been having back pain since i was around 14
Mabye even younger
@@tylerl4768 Well that's unfortunate, I suggest you see professional assistance.
I love the whole self-care series. I've been looking for some of these for years. There's a lot of cracking videos on here... and these are the first that show me how to decompress at home. Love It!
Here's some more ways to do them at home: ruclips.net/video/fE9p-2gt_vM/видео.html
Dude I just worked one of the worst shifts of my life and my back was on fire. Thanks for helping extinguish it dude.
Happy to help, and I hope these exercises help for a long time to come too.
Same! Like my upper back kinda right shoulder
My recovery from a months-long lower back injury had frustratingly plateaued - the stretches in this video gave me instant relief and helped me get over the hump. Thank you so much!
Wonderful to hear you're getting instant relief, and thanks for watching!
Does it completely cured
Tried a couple of these stretches when my lower back gave out and I could hardly move. Amazed at the instant pain relief. I'll definitely be continuing these stretches everyday. Thanks.
Great to hear you got instant relief, and thanks so much for watching!
I can't believe the stuff I did as a child were actual techniques for pain. Especially the one where you put your hands on the floor and lower body on the bed, it was a thing I repeated a lot as a kid. I just really enjoyed the sensation on my back and body after I did all these things.
It's based off the yoga pose 'child's pose'. Give that look, you may find there's some alternative ways that could really help out too. Thanks so much for watching!
I know you’re thankful for us watching but thank you for going through all the lessons you have through school and through your experience. Thank you for continuing to push through regardless of the times doubt within yourself has filled and thank you for sharing you knowledge on how to improve our quality of life for free when talking about something many are unable to afford or make time to learn in the ways you have thank you my friend
Thanks so much for watching!
My god, man. It's like you showed me what was in the Pulp Fiction briefcase.
Wow, thank you for reminding about that classic! Thanks for watching too.
Prefer an under the table glance at Uma With her legs splayed...
@@scarcieiani5763 aah, too much fun...
@PaleBlueDot There's a lot of fan theories...
@looking4vehicles.com looking4vehicles@gmail.com check these exercises out: ruclips.net/video/vnb03kWEOlo/видео.html
Who else randomly got this in recommended?
Yep just spotted it lol
"Randomly" is not the word, more like "precisely"
Me
ive been complaining about my bad back all day.... my computer must have been spying on me
Yep & glad I did, have a month to wait for an inversion table so trying these stretches out later!
The First exercise cracks my entire back up to the neck. I do this errrrrrrrrrr night. I release all the stress I carry thru out the day being 29 weeks pregnant 🤰
I turned 30 yesterday and got this video recommended today :D
Happy belated birthday!
Thank you so much for your videos. Nearly 60 yrs old and reasonably fit, but developed lower back pain & stiffness following my regular running since early summer. A friend had pointed out my pelvic tilt which led me initially to your channel. The release from the exercise by simply lying over the arm of my sofa using the weight of my legs was immediate. Your simple yet well explained exercises are now part of my daily routine. Remarkable what you can do at home with the right advice. Thanks again.
Glad you found the channel and the exercises are making a big difference. Hope they help for a long time to come too!
You are a true doctor and I thank you from the bottom of my heart for posting this. I've been doing one of these stretches for over 10 years, 6 times a day like clockwork. Stretches have given me the most relief from my pain.
Thank you again sir!
Hope the exercises help for a ling time to come, and thanks so much for watching!
“If you don’t have a towel” ... you prob should look into buying some lol
If you don't have a towel, back pain might not be one of your biggest problems at this time.
Well, I do have towels, but they are only about 40 cm x 30 cm. Water was expensive in the city where I lived. Lol
Perhaps thats the very reason of your back pain..LOL Now get off that couch and get a Towel...will ya?? 😂
Breh 😩😂
wtf hahahaahah
he protec
he attac
but most importantly
he fix your bac
Sounds like a hit to me. Thanks for watching.
👏
Sir Baron von Liechtenstein 🤣😂
😭😭😂
LMAO. These comments are mt favorite.
My back feels better just watching the video.
Thanks for watching!
Thanks!
THANK YOU SO MUCH! I really appreciate your support of the channel, it means a lot. - Dr. Rowe -
I’ve always twisted my back when it was hurting but I’ve never had anything to help my lower back... thank you!
Hope the exercises help for a long time to come, and thanks so much for watching!
OMG the crack that my back made from the first stretch(the Childs pose) was so loud and it shot thru my whole back, I must do these stretches regularly, thanks for sharing
Thanks so much for watching!
Most underrated channel on RUclips.
I don’t know how I lived 30 years without stretching.
Glad you found the channel, and thanks for watching!
I have horrible disc compression daily, to the point that i am hunched over by a few degres by the end of the day. With these stretches i dont even really have to stretch into them, just lay and relax and i can feel my back going back into where it should be. Thank you
OMG!!! I just did the Cobra pose technique and my lower back pain was reduced by 90%, when I did the first stretch with the towel, I heard a number of small crumbling sound on my spine, like it was being moved back into place, THANKS A LOT Dr Rowe!!!!!
Amazing! Keep at the exercises if they’re helping.
@@DrRowe These helped me a bunch, as well. Thank you so much for your time and expertise, Doc.
My dad took all of us kids to chiropractors (but only graduates of a certain school) from the time we were 10 years old, setting the pattern for our lives. We were all in sports and martial arts and dad always helped us at home by doing back cracking and massages on a baseball team of kids to keep us functioning at 100%.
I had a back injury in the military and the VA sent me to their own excellent chiropractor for 3 years. He also pointed out that I'm in the fraction of people who only have 4 lumbar vertebrae.
One of the exercises I was shown by him was rolling up a pillow like a burrito and placing it under the bone points of my skull that you pointed out in the beginning of this video, and laying down on it while pulling it upwards, tight against my skull to pull on my upper back, while I used the edge of the bed as a fulcrum to put the meaty part of my calves on, while letting my feet dangle down toward the floor, pulling the bottom half of my back open in traction. This created traction for my entire spine and man did it work and give me relief.
As of right now my back feels better than it has in the past 40 years, and the exercises in this video are advanced yet easy. I'm glad I found this video and your channel!
God bless and Happy New Year!
Glad you found the channel too, and I hope the exercises help for a long time to come! Thanks for watching too.
@@DrRowe I'm approaching 60 and am considering re-entering the world of karate competition after more than 10 years out of it. I need a good back for that. Thanks for your selfless giving if your knowledge.
Thanks everyone for making me laugh (out loud) it's a good thing. This is new to me and its the most irritating pain i've ever felt and it makes me cranky and I don't like that. Stretching does help but this brings it to a new level. Thank you for taking the time to demonstrate and share your knowledge.
Glad the exercises are helping, and thanks for watching!
Terima kasih!
Thank you, Mirzan Mahmud, for supporting the channel! - Dr. Rowe -
From an online student in graphic design who has had back problems ever since 4 years old. Thank you so much, I have not been able to sleep well in days
Thanks for watching, and I hope these exercises make a big difference.
I’m only 20, I’ve had chronic back pain since I was 13 and no one can seem to help me relieve the pain. I don’t want to ever take pain killers for it because addiction runs in my family and I find myself writhing and twisting and doing whatever I can to relieve the pain and pressure in my lower back. Thank you so much for this video.
Zoe, at your age you may want to try a book entitled, The Back Mechanic, by Stuart McGill. Ideally, you’ll want to find a physical therapist who is familiar with this method. You’ll also find videos on YT. Just a suggestion. I hope you feel better soon. As for pain relievers, I agree with you, but if you’re in THAT much pain, take Advil or Alleve for inflammation. And take them with food. They’re not addictive to my knowledge. Good luck. I’ll pray for you. You’re too young to be suffering from this
@@lifesbeautiful3024 chronic use of ibuprofen can do bad things to your tummy though
@@recoveringsoul755 If taken for a long period of time, yes. But if you read my comment, it’s why I said that it had to be taken with food
@@lifesbeautiful3024 people are talking about chronic pain, constant. Not a headache or bruised shin. So recommending something that can cause stomach problems taken every day was the issue I had. I just want people to know its not safe to take all the time, even with food. But it is my understanding that prescription motrin is less likely to cause stomach issue. I don't know why or how much less likely. Maybe it's only 5% less likely which isn't much. I don't know the details.
@@recoveringsoul755 Come on, now. Read, or should I say, reread the first comment. I said...if you’re in THAT much pain... This would imply taking it infrequently as also my other comment in that I agreed with Zoe about not taking them in the first place. I was stating an exception. Good heavens!
And I will not reply to any other comment.
So I got off work hour ago took a shower listening to meditation music, and this popped up in the recommended. I literally did everything in this video and I think this is the first time in a while that I am not going to bed sore from work... thank you.. I'm going to add this to my daily routine..
Hope the exercises help for a long time to come, and thanks for watching!
OK.. Ive tried atleast 5 stretch videos since I got back pain this week.. and this freakingly gave me instant relief, my mind is blown! Thank you so much!! I can finally walk without leaning in pain to one side!
Glad to hear you're getting instant relief!
I've had a diskectomy on my L4. These stretches have provided some relief for my back. Many of these will now be a part of my daily routine. Thank you.
Hope the exercises help for a long time to come, and thanks for watching!
I showed this video to my wife especially the one at the 3:50 mark. She tried and practiced it and now we're both very happy and comfortable.
Glad the exercises are helping, and thanks for watching!
@@DrRowe I think the wife is doing that stretch actually...
Wow I just tried 2 of these on my own and the tingling and numbness stopped in my 2 distal fingers ( pink and ring ) in my left handI tried some of these and it really works!!!
That's great to hear, means it's also helping with the neck too!
@@DrRowe yes I am sure it is! I’m having my parents do the same.. they have various issues. Thank you so much for your expertise and free advise. God bless you!!
I’ve had a pinched nerve in my neck with pain shooting into my leg… doing a couple of these stretches has already given me relief! Thank you!
Wonderful to hear you're getting relief!
i truly feel like im in church hearing the Gospel of Jesus for the first time again. How am i just NOW hearing about this back pain relief good news ???!!! thanks for sharing this good news brother. my life is changed
Glad you found the video, and I hope the exercises help for a long time to come!
We’re always going to be OK.😇…ROOTS!🩸✔️
Let me just say you are helping out so many low income people and thank you for thst
Happy to help, and thanks so much for watching!
I couldn’t stop watching this because he honestly seems like the nicest person and his voice is so calming. 😂. I prefer yoga though which’s how I think this came through my feed...so many of the moves have a yoga base. Good luck with your channel!!!
Thank you for the kind words, and thanks so much for watching!
Most chiropractors can’t /or won’t even try to treat me… over a decade later I’m still here and I’m better than I was. REGENERATE❗️😇 I appreciate you.
I'm 15 and this video helped me alot a few days ago I went on a 10 hour fishing session with a friend I pretty much didnt sit of 10 hours i don't know how but i did something to my Back and I got a very intense upper back pain this helped alot thank you
Glad the exercises are helping, and thanks for watching!
This dude must have the best back of all time, I need him to carry my team.
I don't know about that, but thanks for watching!
Thank you!! My lower back has been hurting so bad for such a long time, and before long, my disk was bulged. I don't really know why since I'm only 18, but this really, really helped.
As a lifelong "healer" and even a trained massage therapist... I LOVE THIS! Perfectly done. Very effective guidance.
Thanks so much for watching!
I’m so glad
I found you. I’m a delivery driver and I’m having pain I’ve never experienced before. Hips, papas, back, neck ... I’m spending a day with you buddy. Lol
Hope the exercises may a huge difference, and please give us an update soon!
That neck pull is a game changer! head felt much lighter after doing that. Good time to be a Chiropractor, our modern technology is causing bad habits are destroying our necks and lower backs. I really wish there was a class at school about how to take care of your spine/body, there is nothing more important and you only get one shot at it.
That's a great exercise! Hope these exercises help for a long time to come too, and thanks so much for watching!
Thanks
Thank you, Siva, for supporting the channel! - Dr. Rowe -
Im gonna end up accidentally snapping my own neck and my fam gonna see this video playing next to my body lol
i laughed so violently that i worried about the structural integrity of my ears nose and throat
@@marie2122 😂😂😂
4:01 LOL. Last thing you hear is "this is gonna put a great stretch...."
HHahahahahahahahahaha
Lmao
At a certain point, when your watch history gets long enough, the almighty youtube algorithm will say "Hey, I think your back hurts"
And you know what, it was right.
Sometimes, the algo does alright. Thanks for watching!
My back hurts because of all the hours I watched RUclips.
This is exactly what I was thinking
Algorithm went rogue a while ago. It knows exactly what you need right when and even before you need it. I legit get nervous when I open the RUclips app and scroll my videos on the home after a few days of not opening it because all the videos are things I have been THINKING about the last few days.
Looks like you just copied someone else's comment.
Struggling with lower back pain for a while and this video has been a blessing! Instant relief! Thank you so much for sharing all of this.
Wonderful to hear you're getting instant relief, and thanks so much for watching!
Was in auto accident: neck, back, spine herniated disc, nausea, dizzy spills, balance is off, tingling, numbness on left and right fingers, spasm, pain radiates to legs, hip injured, simple task wore me out, anxiety and panic attack, not active as before the accident, on pain meds, it's been more than 2 years, desperate to get better, but terrified to try spinal decompression, glad found your video, new subscriber 7/20/2024, will try and follow, GOD bless you for putting this out for us, thank you🤟♥️🙏
Okay so long story: about 6 months ago, I fell on the stairs whilst holding my baby - obviously due to this, I couldnt hold onto anything so I just had to hold on to her.
I ended up landing straight on my bum rather than sliding down so my back basically took the impact and somewhere around the middle of my back and I heard a loud "pop" - immediately after I literally couldnt walk and spent the next few hours bent at a 90° angle and the next few days I couldnt even hold a cup without it being agony, let alone my daughter. Within a week, the pain eased and an x-ray confirmed nothing was broken but the pain (though managable) was still there and if I were to apply pressure with my knuckle in-between the affected vertebrae, it was really tender and painful.
I've been trying for the last 6 months to stretch my spine to no avail - watched your video and within 10 seconds of stretching it, I felt it pop back out. After 6 months of low level but constant pain, its FINALLY gone. Now when I apply pressure to where it was it no longer hurts or feels like theres a lump. Thank you so much for this video!!!
That's simply AMAZING. Really glad you found this video and it made a huge difference, and I hope the exercises help for a long time to come!