Jackson Sayers discusses strengthening exercises for the lower back to help with Pain.

Mr. Jackson Sayers, personal trainer, discusses using an exercise stick for flexibility.

Behnad Honarbakhsh, MPT, BHK, CSCS, CAFCI, D.O.(c), discusses benefits of foot rollers.

There’s a lot of tools that we have access to now that can take rehab from the clinical setting to a person’s home.

And one of the tools that I frequently use is a simple foam roller, now these come in different lengths. This just happens to be a smaller version, and you can use these foam rollers for just simple stretching, or soft tissue work, where you kind of roll different muscles on to to get rid of tender spots, tight bands and get the elasticity and suppleness back into your muscle.

They’re inexpensive to purchase, and they don’t take a lot of room. So this is one of the tools that I frequently use with clients when I want them to reproduce what we do in the clinic.

Presenter: Mr. Behnad Honarbakhsh, Physiotherapist, Vancouver, BC

Local Practitioners: Physiotherapist

For more advanced motion, you simply combine the two together.

That way you’re activating both the upper and the lower at the same time. Simply when you get into your squat position, you go back and you pull the coat tubing down with you.

You come back up, you bring it up, you come back down, you bring the tubing with you. So you’re getting a contraction on both sides of the muscle group, both the lower and the upper are being activated.

This is a very effective exercise for both strengthening the upper lats and the gluteal muscles in the low back. Repetitions are 15 to 20. Do it nice and slow and keep a concentration on being very much centered in your body and going at a very steady pace.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

Behnad Honarbakhsh, MPT, BHK, CSCS, CAFCI, D.O.(c), discusses the benefits of exercise bands.