I just need to thank you so much. I’ve been watching your videos for 8 months now, I take notes and feel so informed. I’ve been to physio, osteo, physio-pilates, massage etc for months on end - I’ve blown through my life savings since I had injury of 5 herniations C3 to c7 as well as central stenosis w/cord compression and DDD. I am only 35 years old. No scan on lumbar but suspicion of L5-6 area. I couldn’t WALK for almost two months - you got me out of bed and I kept going. You kept me walking and slowly return to my physio exercises. Over time i was able to do more. I have spent every penny and didn’t get even a fraction of the information and life changing education you provide me for free. I have FHP, anterior pelvic tilt and rounded shoulders - but all my physio focuses on in my neck. My goal is to avoid the ADR surgery. You are helping to return my sense of bodily autonomy, you are giving me hope that I might get my life back and stop being disabled and reliant on others. so bless the hell out of you my good sir!! Marry me she said!!

I do believe I am slowly getting my posture back. Thanks again. Happy New Year!

Excellent video Doc. Nice clear demonstration. Very timely for me personally. Thanks!

Thank you for you wonderful Videos! Dr. ! God bless you!

thanks for these videos. I'm learning so much

Another super informative video! Thank you!

I always find just what I need right here. MANY thanks.

Thanks. Your explanation of this really helped me understand how to do it correctly.

Sir. Thanks for all wonderful advices! May God bless you

very grateful for your practical help and your generosity in sharing your knowledge. Your tips really help me and my neck problems have greatly reduced. Thank you.

Thanks Dr Mandell you have reminded to keep up my exercise .

This was a good video, and shows how easy it is to use simple equipment to fix weak muscles.

VERY good video Doc!

Really informative video. Thank you for sharing this.

great, thanks for all the videos man

Thank you very much for your video it is very helpful.

Thanks so much really great video😊💪🏻

Many thanks. I am doing chiropractic sessions now . He has me doing rowing exercises with tbe yellow rubber stretch bands wrapped around a door knob ( 36” ) from the floor but now after watching ur vid i will mount another knob 45” from floor level where my forearms will be horizontal. Great demo. Info.👍 and then elevate elbows with an slightly outward position from my body.

Thank you for posting your videos 😁👏

I was at my doctor talking about the tingling in my hands, he told me to eat painkillers for 2 weeks and sent me to a massage therapist, he didnt even know the name of the serratus anterior muscle... and he is supposed to be a shoulder specialist. I have been doing this exercise for 1 week, along with pectoralis minor stretches and serratus anterior exercises. 1 week and i am already so so much better in my hand. I guess we are going to have our doctor visits on youtube in the future, anyways... thank you motivationaldoc! you know what you are talking about

@motivationaldoc

7 жыл бұрын

Interesting story Marcus, glad that you're proactive and doing the right thing. There are many things we learn in the medical world, keep up the good word. Blessings!

@nitin6616

7 жыл бұрын

Marcus Hallgren, What Serratus exercises did you do?

@kmusic160

5 жыл бұрын

Most doctors are trash and don't give a damn.. we are lucky this doc is helping us so much. Wish he was near where I live.

@ibrahimshalaby7706

5 жыл бұрын

What serratus anterior exercises did you do??

@Motoko1134

3 жыл бұрын

Most medical doctors are just overeducated imbeciles with no real abilities or problem solving skills, they are just reading someone elses script based on your symtpoms.

Love this exercise we all should do every day again thank you dr 🦴🙏

You are sincerely the best doc on youtube, thnks for all the wonderfull advices that makes out lives better Greetings from France Dr

@motivationaldoc

7 жыл бұрын

Thank you. Many Blessings my friend.

@kiausia3301

7 жыл бұрын

Hеy guys here’s hоw yоu cаn build muscle fast => twitter.com/cb801d91f51e7654a/status/742668391975096320 Rhоmboid Lower Trар Row Exerсise for Fоrwаrd Head Роsture Rounded Shoulders Dr Maaaandell

@shashankv85

6 жыл бұрын

zee t v

great video young man!

Great work

Danke für das Video

Thank you so much!!!!

great video, thank you! I highly agree with everything you said about compensatory mechanisms and I'm working hard to undo all the years of terrible posture from studying in college, hah! Thanks for a great video and exercise :) My upper traps are very strong, but I'm finding that I think they are overcompensating for my weak rhomboids and lats. Going to try this for a while and see what changes I see in my body!

Great video!! May i know which brand is that stretching strip ? thank you for sharing

Tnx DOC!

Great exercise

Firstly, great video. What would you suggest if I was looking to progressively overload this exercise? Would it be more reps or sets? Thicker bands? Or are there other exercises you would recommend?

Which exercise to do with this band because you made several videos about that????Tnx!!!

Hello Dr Mandell, Your videos are excellent! Can we do any rhomboid strengthening exercise while lying down? Forward head can be avoided with strong neck muscles I presume. How do I get a strong neck like yours?

Love you boss

What a legend

Hello Dr. Mandell, thank you for your exercise videos. I have the upper crossed syndrome, I can feel that my back muscle is really weak, and my upper trap is super tight that elevate my shoulder blade more toward the neck. Should I try to bring my shoulder blade down while doing this exercise? Thank you .

added to my routine

I have been in bed for 6 days in chronic pain, I do all the exercise they bring me so much relief , as I am waiting for authorization to see a orthopedic doc, Thank you your a blessing!!!!

@motivationaldoc

8 жыл бұрын

Hope you feel better very soon Deborah. God Bless!

very nice ！！！！

The blue one is Medium (intermediate), purple is beginner and lime is advanced. I got one from USA Pro (here in the UK)

Can you make a video about hyperextension knee ?

Does the exercise need to be done at that exact height? I've only been able to find a secure place for it that means the exercise is done a little lower

Great ideas for exercise. Must get a band. Looks as if it takes the stress off the body.

What brand are those bands???

Do we squeeze the Rhomboids after we pull the elbows back, and/or down ... then release?

Hi Doctor, could this help to adress impingement/bursitis ? Best regards

Hello sir I am suffering from a problem since past 2 year I am having pain on my thumb base and shoulders since then and an year back I fell from bike and hit my back and since then my lower back started to pain and later I had a cervical spondylosis and now cracking sounds come from my shoulders and neck sir I am suffering from all this I am going to gym and due to this I am not able to exercise to my full potential I follow yours videos they are helpful but what should I do for pain in my thumb base and cracking sounds from my neck and shoulders ....thank you sir it would be a great help....

I don't have a stretchy band what else can I use

Why aren't your palms facing up? Wouldn't that make it easier to be certain that they stay in external rotation? Thanks

Is this really also for lower trapezius?

What is the training band weight recomended?

What size theraband should we buy, what is the foot?

What abput seated cable rows?

I recently realized that I had really bad posture. I consciously made an effort to stand up straighter. No special exercises I just started standing up straighter. Funny thing started to happen. My lower traps and rhomboids started to get really sore. For the first time in my life I started feeling these muscles. Its only been a couple days of me forcing myself to walk with good posture and boy do I feel these muscles working and getting stronger.

@yeremoix

Жыл бұрын

This is exactly what happened for me. It’s crazy that so many videos don’t emphasise this aspect of posture rehab. Unless you aren’t actively engaging stabilisers (core, traps, feet), you’re always going to develop posture issues and likely spasms because the work of those muscles gets loaded onto muscles that aren’t equipped for the weight!

approximately how long before I start seeing changes? I have a huge dent/crater where my rhomboids are and I'm assuming that's because they incredibly weak. in theory, it should fill in as I strenghten them. right? that would be my only way to know if I was making progress

@Jeckaa84

7 жыл бұрын

Glare108 usualy it takes around 6 weeks to notice big changes in any type of muscle strengthening.

Your videos have helped my chronic pain. I have also experienced more soreness from using parts I haven't. Is it recommended to stretch out your pained neck or shoulder parts or to just work on strengthen?

@motivationaldoc

8 жыл бұрын

Stretching is always helpful, although with these types of therabands there is not a lot of weight force against the muscle and joints.

When I went to physical therapy they had me doing sets of 20 and to do them twice aday which hurt! So I do less every other day!Thanks for the advice !

@angelamaxwell59

6 жыл бұрын

Three times in a row

Hello Dr. Can I do it in the GYM? There is a machine I don't know what it can called but it has cable, pulley, and weights. One can pull the cable just like the way you did with the blue tape.. and thanks

@motivationaldoc

7 жыл бұрын

Yes, with light resistance weight

Hello Doc, I love your videos, just a quick question. I have been diagnosed with vTOS, and now I am doing exercises to open my chest, but when I do this exercise, and I pull my s.blades back and especially DOWN, my clavicle pops very loudly on the injured side, and I feel my hand getting swollen at the same time. What could be the problem here? I can do other things, like shoulder presses, rowing, cleans, even a snatch is fine, and completely symptom-free, the only problem is when I pull my scapulas together and down, like when bench pressing, or this exercise. Can you help me? Thx, David

@motivationaldoc

7 жыл бұрын

The bursa is being tucked over with the tendon.

@GrammarFun

Жыл бұрын

@@motivationaldoc Which tendon??

Hello Doctor, Does the middle trapezius also get involved in this exercise? Greetings from Holland!

@motivationaldoc

7 жыл бұрын

Yes Sir

@Tagerh

7 жыл бұрын

motivationaldoc how do u know if youre working the middle traps or rhomboids?

If rhomboids retracts the scapular, which muscle protracts the scapular? I had an injury at the past that now makes me shake while my scapular gets from a retracted to a protracted position.

@TheKeyboardBeatz

7 жыл бұрын

serratus anterior and pectoralis minor protract

Could this exercise help release muscle knots in the trapezius muscle?

@yeremoix

Жыл бұрын

I imagine your talking about your upper traps, which are usually tight if you aren’t engaging your lower traps. If you tuck your chin and put your head down to elongate the neck, this allows your shoulder to be pulled back and down by your lower two trap areas and will stretch the upper traps.

damn i wish my posture is this good when im 60

Please someone can explain to me i do theses exercises all days ??.

@nicholaswilkinson1364

6 жыл бұрын

Hajar Jiji No every second day.

When you are lay down con bed to sleep, how we are keep the scapula? retracted o protracted? we must do depresion of shoulders? When I try hard to retract and depresed the scapulas I feel pain in my arms , why?

@motivationaldoc

8 жыл бұрын

You don't have to worry about that in bed because there is no excessive weight against gravity from the head. If you're pushing the shoulders back in town too much you can compress the neurovascular bundle which is running underneath the traps and down the arm.

@motivationaldoc

8 жыл бұрын

Primarily where it exits the scalene muscles or near the clavicular region.

@dariusandrei4602

8 жыл бұрын

+motivationaldoc Thanks!

Should I still do these if I have a cervical disc herniation?

@motivationaldoc

7 жыл бұрын

Yes

@gen-hkem-gengames1841

7 жыл бұрын

Тrаiners arе саlling this nеw suррlement staсk "thе ultimаtе stеrоid аltеrnаtive" bеcаusе оf thе ridiсulоus rаtе thаt mеn tаking it аrе рpрacking оn musсle and shredding fat... twitter.com/3b6ec80725cb54992/status/742668391975096320 Rhomboid Lоwеr Тrаррp Rоw Eхеrсisе fоr Fоrwаrd Hеаd Роsture Rоunded Shоuldеrs Dr Маndеll

Face pulls have a bit more advantages.

Guys, push down, just a reminder.

Pressing your shoulders down like this, especially if you have upper trap pain, will make trap pain worse/spasm.

@yeremoix

Жыл бұрын

Tuck your chin and put your head down (use the front muscles of the neck whilst relaxing the back neck muscles) and elongate your neck gradually towards the sky. You should feel a pull on the trap as you do this, so just gradually stretch it until you can fully elongate your neck with your head tilted forward still (keep chin tucked). You will then be able to engage your mid and lower traps to depress your shoulders down and back. Slowly roll your head up to ensure your neck stays taught and compressed, allowing the lower traps to fire as they assume control of the support of the head.