Uploaded December 2024 | Updated September 2026, 2 weeks ago
⭐️SEE THE FULL VIDEO HERE: youtu.be/UqSHB6KS93s
Simple exercises you can do right at home to fix pain in the back of your knee! Back of knee pain can be alleviated and eliminated with regular performance of these stretches and exercises. Hope they help! 🙏🏼
DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
⭐️SEE THE FULL VIDEO HERE: youtu.be/UqSHB6KS93s
Simple exercises you can do right at home to fix pain in the back of your knee! Back of knee pain can be alleviated and eliminated with regular performance of these stretches and exercises. Hope they help! 🙏🏼
DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Best Stretches For Knee Pain Relief! [Alleviate Knee Pain FAST!]](https://i.ytimg.com/vi/h_55P9uVdOY/mqdefault.jpg "Best Stretches For Knee Pain Relief! [Alleviate Knee Pain FAST!]
🔗 FULL VIDEO: https://youtu.be/AuzsmP05A9Q
Increase range of motion and decrease pain in your knees with these simple, effective stretches you can do right at home! The best knee stretches to increase flexibility, alleviate pain, and help you regain full motion and function.
💬 Be sure to COMMENT below how these exercises feel and which ones work best for you!
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DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Ankle Pain! [Stretches and Exercises For Ankle Pain Relief]](https://i.ytimg.com/vi/haS1n7LUW7I/mqdefault.jpg "Fix Your Ankle Pain! [Stretches and Exercises For Ankle Pain Relief]
Stretches and exercises for ankle pain and mobility! 🔗 SEE THE FULL VIDEO HERE: https://youtu.be/2WldQ-ULwHs
Eliminate ankle pain when you increase range of motion and strength - these are the best exercises you can do at home for ankle pain relief! From physical therapist, Jared Beckstrand (Tone and Tighten).
DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Piriformis [Buttock Pain And Sciatica Relief Exercises]](https://i.ytimg.com/vi/hfFKJ6hMdcc/mqdefault.jpg "Fix Your Piriformis [Buttock Pain And Sciatica Relief Exercises]
Fix piriformis (buttock) pain and sciatica FAST with the exercises in this video! Effective stretches and exercises for piriformis syndrome and sciatic nerve pain relief. Demonstrated by a physical therapist to help you feel better and move better with less hip/butt pain and sciatica symptoms!
🔗 LINK TO DR JARED’S RESISTANCE BANDS/LOOPS: https://urlgeni.us/amzn/smallresistanceloops
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🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🍑 What Is Piriformis Syndrome?
Piriformis syndrome happens when the piriformis muscle—located deep in your buttock—becomes tight or irritated. This small muscle plays a big role in hip movement, but when it spasms or becomes inflamed, it can cause significant pain in the hip, buttock, and even down the leg.
⚡ Why Does Piriformis Syndrome Cause Sciatica?
The sciatic nerve runs directly under (and sometimes even through) the piriformis muscle. When the piriformis becomes tight, it can compress or irritate this nerve, leading to sciatica—pain, tingling, or numbness that radiates down your leg. Learning how to relax and strengthen the piriformis is key to relieving these symptoms.
🧘 Piriformis Pain Relief Exercises
In this video, I’ll show you the best stretches and strengthening exercises to relieve piriformis tightness and decrease sciatic nerve irritation. These simple, follow-along movements can be done at home and are designed to help you feel better fast so you can move with less pain and more freedom.
Exercises For Piriformis Pain Relief
Stretches
Piriformis Stretch (Option 1)
Piriformis Stretch (Option 2)
Seated Piriformis Stretch
Standing Piriformis Stretch
Exercises
Clamshells
Side-Lying Abduction
Bridge With Band
Frog Bridges
Fire Hydrant
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
YOU SHOULD WATCH THESE VIDEOS NEXT:
🔗 FIX PIRIFORMIS PAIN AND SCIATICA: https://youtu.be/W-3JRAyM6p8
🔗 WHAT’S CAUSING YOUR SCIATICA: https://youtu.be/JJj2hlBGDOk
🔗 THE ACTUAL BEST EXERCISES FOR YOUR SCIATIC NERVE PAIN: https://youtu.be/nZhY9Y24xcs
👉 CHECK OUT THE TONE AND TIGHTEN MEMBERS AREA! Support the channel, exclusive content, and even LIVE video opportunities with Dr Jared: https://www.youtube.com/channel/UCk9jEhy0w5h5tgWmr63dR4Q/join
DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![PERMANENT Fix For Plantar Fasciitis Pain! [Home Exercises]](https://i.ytimg.com/vi/hzGuD8-UuOI/mqdefault.jpg "PERMANENT Fix For Plantar Fasciitis Pain! [Home Exercises]
Fix your plantar fascia pain! 🔗FULL VIDEO: https://youtu.be/Hmet9woSPpQ
The permanent solution for plantar fasciitis is NOT rolling on a golf ball or stretching the bottom of your foot! Lasting change comes from increasing the amount of stress that area can tolerate, and the only way to do that is with load-bearing exercises. Youre gonna love the full video we linked in this one...
DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Heal Your Rotator Cuff Tear Without Surgery [From A Physical Therapist]](https://i.ytimg.com/vi/iAVU0fK-n4w/mqdefault.jpg "Heal Your Rotator Cuff Tear Without Surgery [From A Physical Therapist]
Fix your rotator cuff tear WITHOUT surgery with these effective rotator cuff exercises! The exact shoulder pain relief exercises and stretches your PT would prescribe to restore strength, eliminate shoulder pain, and get you back to doing what you love. Exercises demonstrated by a doctor of physical therapy to get you the best results!
EQUIPMENT USED IN THIS VIDEO:
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🔗 LINK TO DR JARED’S RESISTANCE BAND SET: https://urlgeni.us/amzn/drjaredresistancebands
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/drjtableblack
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🩺 WHAT IS A ROTATOR CUFF TEAR?
Your rotator cuff is a group of four muscles that wrap around your shoulder joint and keep the ball centered in the socket every time your arm moves. A tear happens when one of those tendons gets damaged - either partially frayed or completely torn through. Heres what most people never hear: even a full thickness tear doesnt automatically mean surgery is your only option. Knowing what youre dealing with is the first step to getting better.
🏥 DO I NEED SURGERY FOR A ROTATOR CUFF TEAR?
Research shows up to 80% of rotator cuff tears heal completely without surgery - and that includes full thickness tears. Surgery becomes the right conversation in specific situations: major function loss that isnt recovering with consistent PT, or no meaningful improvement after 3-6 months of dedicated treatment. For most people watching this, the right exercises done in the right order are all you need. Thats exactly what this video gives you.
💪 WHAT ARE THE BEST EXERCISES FOR A ROTATOR CUFF TEAR?
The biggest mistake in rotator cuff rehab is jumping straight to strengthening before your shoulder is ready. You have to earn the right to load the joint - mobility first, stable foundation second, progressive strengthening third. Do it in that order and your shoulder responds. Skip steps and you plateau. This video walks you through the full progression so you get it right.
EXERCISES IN THIS VIDEO:
PENDULUM SWINGS
SLEEPER STRETCH
Y, T, W
FULL CAN RAISE
SIDE-LYING EXTERNAL ROTATION
RESISTANCE BAND EXTERNAL ROTATION
RESISTANCE BAND INTERNAL ROTATION
TIMESTAMPS:
0:00 Rotator Cuff Tears
0:41 Severity of Tear
1:24 Function Over MRI
1:57 Chance For Recovery
2:24 Exercises Matter
3:11 Mobility Exercises
5:39 Stability Exercises
7:34 Rotator Cuff Exercises
💬 Have you been told you might need surgery for a rotator cuff tear? Drop a comment - what did your doctor say, and how long have you been dealing with it? I read every single one.
👍🏼 Hit the thumbs up if this video helped you feel more confident about your recovery - and thank you for doing that.
✅ Subscribe to Tone and Tighten so you never miss a video from Dr. Jared!
MORE GREAT SHOULDER PAIN VIDEOS FROM TONE AND TIGHTEN:
🔗 FOLLOW-ALONG ROTATOR CUFF ROUTINE: https://youtu.be/VSLOSu637B8
🔗 5 EXERCISES FOR SHOULDER PAIN RELIEF (IMPINGEMENT): https://youtu.be/AMqT-3l0I6k
🔗 FIX OVERHEAD SHOULDER PAIN: https://youtu.be/scISR-wInNc
DISCLAIMER: 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. Dont 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![You Only Need 7 Exercises For Total Body Strength! [Beginners]](https://i.ytimg.com/vi/j1oDiS_8xEk/mqdefault.jpg "You Only Need 7 Exercises For Total Body Strength! [Beginners]
Full-body strength training - just 7 exercises! 🔗FULL VIDEO: https://youtu.be/DTt1SXSO5Is
You just need these 7 exercises for complete, total-body strength training! Physical therapist leads you through 7 great exercises to strengthen all the major muscles in your whole body. This routine is perfect for beginners looking to gain strength. Check out the full video for complete demonstration and cuing for proper performance.
DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![World’s Greatest Hamstring Stretch! [You Must Try This!]](https://i.ytimg.com/vi/jCjs0e7hfys/mqdefault.jpg "World’s Greatest Hamstring Stretch! [You Must Try This!]
⭐️CHECK OUT THE FULL VIDEO HERE: https://youtu.be/g_QdfmVB8Yc
You probably dont want to hear this - but tightness in your hamstrings doesnt mean you have tight hamstrings.
Sure - this stretch is a miracle worker and you probably noticed a major improvement... but if you want a LASTING change, I would encourage you to watch the linked video.
Hope it helps!
DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Back Pain Relief Stretches [7-Minute Daily Morning Routine]](https://i.ytimg.com/vi/jbwg8Ya5q1o/mqdefault.jpg "Back Pain Relief Stretches [7-Minute Daily Morning Routine]
7-minute morning stretching routine to loosen up your lower back, improve mobility, and relieve morning back pain fast! Effective physical therapy stretches that are perfect to do right after you wake up to help you move easier, stand taller, and feel better throughout your day. Follow-along routine with a physical therapist!
➡️ LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
➡️ LINK TO DR JARED’S COST-FRIENDLY THICK YOGA MAT: https://urlgeni.us/amzn/drjaredyogamat
🌅 Why Does My Lower Back Hurt in the Morning?
Morning back pain is one of the most common complaints I hear in the clinic. After hours of lying still, your muscles stiffen, joints compress, and spinal discs absorb fluid, all of which can lead to discomfort when you first get up. Poor sleep positions, a weak core, or tight hips can make this pain even worse.
🤸 Does Stretching Help Morning Lower Back Pain?
Absolutely! Gentle movement first thing in the morning is one of the best ways to restore motion to your back and ease muscle tension. Stretching increases blood flow to your spine, warms up tight muscles, and helps rehydrate your discs so your back can move freely again.
💪 Best Stretches for Low Back Pain Relief
This 7-minute follow-along stretching routine targets your lower back, hips, and hamstrings — all areas that commonly contribute to stiffness and pain. Follow along each morning to improve flexibility, loosen up your muscles, and relieve tension throughout your spine.
LOWER BACK PAIN RELIEF STRETCHES
Knees To Chest Stretch
Lumbar Rotation Stretch
Piriformis Stretch
Seated Hamstring Stretch
Kneeling Hip Flexor Stretch
Child’s Pose Stretch
Cat Cow
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS FOR YOU TO TRY:
🔗 TOP 5 CORE EXERCISES FOR LOWER BACK PAIN: https://youtu.be/KQW_FRbKc6I
🔗 BEST STRETCHES FOR YOUR LOWER BACK PAIN: https://youtu.be/OWERjHZbfmY
🔗 NIGHTTIME STRETCHING ROUTINE: https://youtu.be/4XX6AHSYgHA
🔗 FULL BODY STRETCH FOR TIGHT MUSCLES, RECOVERY, AND MOBILITY: https://youtu.be/avgWyexgGFc
🔗 PULLED LOWER BACK PAIN RELIEF EXERCISES: https://youtu.be/fX7viSP2m1o
DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Neck STILL Tight? [Fix Neck And Trapezius Pain FOR GOOD!]](https://i.ytimg.com/vi/kKS5m2aVxjQ/mqdefault.jpg "Neck STILL Tight? [Fix Neck And Trapezius Pain FOR GOOD!]
Fix neck pain and upper trapezius tightness FOR GOOD with the exercises in this video! Effective stretches and exercises you can do at home to eliminate tightness and pain in your neck and upper shoulders. Led by a physical therapist to help you get maximum benefit and pain relief.
EQUIPMENT USED IN THIS VIDEO
🔗 LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamroller
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
WATCH THESE VIDEOS NEXT:
✅ FIX YOUR NECK AND SHOULDER MUSCLE KNOTS: https://youtu.be/xAcDV8w6W7Y
✅ MELT AWAY UPPER TRAP TENSION: https://youtu.be/4px5_RzXmqU
✅ 5-MIN FOLLOW ALONG FOR FAST NECK PAIN RELIEF: https://youtu.be/T64es5lGZr8
🤕 WHY DOES MY NECK AND UPPER TRAPS HURT?
Most neck and upper trapezius pain is caused by poor posture and muscle imbalance. When you sit with forward head posture or rounded shoulders, your upper traps become overactive while the lower traps and serratus anterior become underactive. This imbalance creates tension, fatigue, and that constant “tight” feeling in your neck and shoulders.
🔁 WHY DOES MY NECK PAIN COME BACK AFTER STRETCHING?
Stretching may temporarily reduce tension, but if the underlying muscle imbalance isn’t corrected, the tightness returns. When the upper traps keep compensating for weak stabilizing muscles, they remain overloaded. That’s why you need strengthening and activation exercises to fix the problem at its source.
💪 BEST EXERCISES TO FIX TIGHT NECK AND UPPER TRAPS
The key to permanent relief is improving posture, restoring thoracic mobility, and strengthening the muscles that properly support your neck and shoulders. The exercises in this video are designed to reduce overactivity in the upper traps while activating the lower traps and serratus anterior to create balanced, pain-free movement.
📋 EXERCISES IN THIS VIDEO
Shoulder Rolls
Thoracic Extension Mobilization
Y Raises
Wall Slides
Chin Tucks
TIME STAMPS IN THIS VIDEO
0:00 Fix Neck And Shoulder Tightness
1:38 Traps Relaxation
2:31 Thoracic Mobility
3:58 Lower Traps
5:18 Serratus Anterior
7:07 Don’t Miss This
7:38 Deep Neck Flexors
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
DISCLAIMER: 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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
