![The Key To Pain-Free Stairs! [Fix Knee Pain Going Up Or Down Stairs] @toneandtighten](https://i.ytimg.com/vi/VdLSjWmLSJo/maxresdefault.jpg)
Uploaded March 2026 | Updated September 2026, 2 weeks ago
Go up and down stairs pain-free! 🔗FULL VIDEO: youtu.be/gSdIoNGPfX4
The key to going up and down stairs without knee pain is to strengthen the muscles that support the knee and raise/lower the body. These exercises are the best way to do that; be sure to check out the linked video for the full explanation AND additional exercises!
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.
Go up and down stairs pain-free! 🔗FULL VIDEO: youtu.be/gSdIoNGPfX4
The key to going up and down stairs without knee pain is to strengthen the muscles that support the knee and raise/lower the body. These exercises are the best way to do that; be sure to check out the linked video for the full explanation AND additional exercises!
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.
![The Key To Pain-Free Stairs! [Fix Knee Pain Going Up Or Down Stairs]](https://i.ytimg.com/vi/VdLSjWmLSJo/mqdefault.jpg "The Key To Pain-Free Stairs! [Fix Knee Pain Going Up Or Down Stairs]
Go up and down stairs pain-free! 🔗FULL VIDEO: https://youtu.be/gSdIoNGPfX4
The key to going up and down stairs without knee pain is to strengthen the muscles that support the knee and raise/lower the body. These exercises are the best way to do that; be sure to check out the linked video for the full explanation AND additional exercises!
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.")
![4 Stretches For Sciatic Nerve Pain Relief! [Stop Sciatica Fast!]](https://i.ytimg.com/vi/VmbrkHf9Nps/mqdefault.jpg "4 Stretches For Sciatic Nerve Pain Relief! [Stop Sciatica Fast!]
🔗 SEE FULL VIDEO HERE: https://youtu.be/jNS_mK-NeM8
Four of the best stretches you can do at home for sciatic nerve pain relief! Relieve pressure on your sciatic nerve and alleviate sciatica with these effective stretches. Fast sciatica pain relief with these simple stretches - taught by a physical therapist!
**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.")
![How To Strengthen Your Deep Core [7-Minute Follow-Along Workout!]](https://i.ytimg.com/vi/VtR0qQMIyhY/mqdefault.jpg "How To Strengthen Your Deep Core [7-Minute Follow-Along Workout!]
A 7-minute workout to strengthen your deep core muscles! Great for lower back pain, postpartum, and core strength. Deep core workout exercises with no equipment that you can do right at home. Follow along as physical therapist, Dr Jared, leads you through this deep core routine!
⭐️ OUR ENTIRE POSTPARTUM REHAB PROGRAM IS AVAILABLE IN OUR MOMMY TUMMY FIX APP!
Get a free 7-day trial TODAY when you download from the App Store (iOS) or Play Store (Android); or head to https://mommytummyfix.com/ to learn more!
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S WORKOUT INTERVAL TIMER: https://amzn.to/4jUICtq
🤔 What Is the Deep Core?
When most people think “core,” they picture six-pack abs… but the true powerhouse of your core is actually much deeper. Your deep core includes muscles like the transverse abdominis, pelvic floor, multifidus, and diaphragm—muscles that stabilize your spine, support your organs, and control your posture and breathing. If you’re only training surface-level muscles, you’re missing the foundation of your strength.
💪🏼. Why Should I Strengthen My Deep Core?
Strengthening your deep core is one of the best things you can do to protect your back, improve your posture, and enhance your overall functional strength. These muscles are essential for everything from pain-free movement to lifting safely to simply standing tall throughout the day. A weak deep core can lead to back pain, pelvic instability, and even breathing issues. In this video, I guide you through a quick and effective 7-minute workout to fire up those deep stabilizers.
🏋️♀️ Best Exercises for Deep Core Muscles
This follow-along routine includes some of the most effective exercises for activating and strengthening your deep core—without any fancy equipment. We’ll focus on precise movement, controlled breathing, and intentional muscle engagement to help you connect to and strengthen your deep core in a safe and effective way.
Deep Core Workout (Exercises In This Video)
Abdominal Bracing
Brace Marches
Reverse Crunches
Bridges
Side Planks R
Side Planks L
Bear Hold/Hover
💬 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!
TRY MORE GREAT CORE WORKOUTS FROM DR JARED:
✅ HIT EVERY CORE MUSCLE WITH THIS 7-MINUTE WORKOUT: https://youtu.be/_TdWdFQ1Cms
✅ TOP 5 CORE EXERCISES [FOLLOW ALONG ROUTINE]: https://youtu.be/KQW_FRbKc6I
✅ 10-MINUTE CORE WORKOUT FOR LOWER BACK PAIN RELIEF: https://youtu.be/NQxEUC3-aaE
✅ TIGHT MUSCLE RESET TOTAL BODY STRETCHING ROUTINE: https://youtu.be/0t5qTEDSGP4
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.")
![How To ACTUALLY Fix Tight Hamstrings! [Its NOT Stretching]](https://i.ytimg.com/vi/X0Fcbx1Sb1A/mqdefault.jpg "How To ACTUALLY Fix Tight Hamstrings! [Its NOT Stretching]
Your hamstring stretches aren’t working - you need to do THIS instead! Get instant hamstring relief as you discover the top four causes of tightness in your hamstring muscles and learn what you need to do to fix the problem permanently! Learn from a physical therapist why short hamstring muscles aren’t causing your tightness; it’s one of these four things instead!
🔗 IF YOU HAVE WEAK GLUTES CLICK HERE: https://youtu.be/NkgdllCCrts
🔗 IF YOU HAVE TIGHT HIP FLEXORS CLICK HERE: https://youtu.be/98injdf2Qso
🔗 IF YOU HAVE SCIATIC NEURAL TENSION CLICK HERE: https://youtu.be/iiAhpH8-k3Y
🔗 IF YOU HAVE HAMSTRING FASCIA TIGHTNESS CLICK HERE: https://youtu.be/OpsztYFNuwk
🤔 Why Are My Hamstrings Tight?
If you feel like your hamstrings are always tight—no matter how much you stretch—you’re definitely not alone. This is one of the most common issues I see in my physical therapy clinic. You might be surprised to learn that chronic hamstring tightness usually isn’t about the hamstrings being “too short.” There’s something deeper going on—and unless you address it, that tightness is going to keep coming back.
⛔ Why Doesn’t Stretching Work For My Hamstrings?
You’ve probably been told to just stretch more. But if you’ve been doing hamstring stretches for weeks (or even years!) with little to no long-term relief, you already know that’s not the full solution. In this video, I’ll explain exactly why stretching alone doesn’t fix the problem—and what you should be doing instead to finally feel real, lasting results.
✅ How To Permanently Fix Tight Hamstrings
This step-by-step approach targets the actual root causes of your tight hamstrings and shows you how to unlock them—fast. Whether youre an athlete, office worker, or just tired of nagging stiffness, this video walks you through the best movements and techniques I use in physical therapy to help my patients fix their tight hamstrings for good.
HOW TO FIX TIGHT HAMSTRINGS
0:00 Stretching Doesn’t Work
0:37 Don’t Miss This
1:00 Cause 1
3:22 Cause 2
5:45 Cause 3
8:31 Cause 4
💬 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!
DON’T MISS THESE VIDEOS FROM TONE AND TIGHTEN:
🔗 DAILY EXERCISE ROUTINE TO FIX TIGHT HAMSTRINGS: https://youtu.be/mh2xxZEDjek
🔗 TIGHT MUSCLE RESET STRETCHING ROUTINE: https://youtu.be/0t5qTEDSGP4
🔗 FIX LOWER BACK PAIN CAUSED BY POSTURE: https://youtu.be/XJaqOS5k3aA
🔗 PULLED HAMSTRING INJURY EXERCISES THAT ACTUALLY WORK: https://youtu.be/HqqaQJmC0FA
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 Lower Back Pain Caused By Anterior Pelvic Tilt Posture [PERMANENTLY]](https://i.ytimg.com/vi/XJaqOS5k3aA/mqdefault.jpg "Fix Lower Back Pain Caused By Anterior Pelvic Tilt Posture [PERMANENTLY]
The best exercises to fix lower back pain caused by anterior pelvic tilt posture! Complete stretching and strengthening exercises to realign your pelvis, decrease swayback posture, and improve your pain. Presented by a physical therapist to help you make the most progress and feel better fast!
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🤔 What Is Anterior Pelvic Tilt?
Anterior pelvic tilt is a super common postural issue where the front of your pelvis rotates downward and the back tilts upward. This creates an exaggerated curve in your lower back (lordosis) and throws your entire posture out of alignment. It’s often caused by prolonged sitting, weak core muscles, and tight hip flexors—and if left unchecked, it can lead to serious pain and dysfunction.
😖 Does Anterior Pelvic Tilt Cause Lower Back Pain?
Yes! When your pelvis tips forward, it puts constant pressure on your lumbar spine and surrounding muscles. That excessive arch pulls on the lower back, shortens the hip flexors, and weakens your glutes and core. Over time, this imbalance can create chronic low back pain, tightness, and even nerve irritation. The good news? You can fix it with the right exercises.
💪🏼 Best Exercises to Correct Pelvic Tilt and Eliminate Back Pain
In this video, I’ll walk you through my favorite stretches and strengthening moves to fix anterior pelvic tilt and reduce lower back pain—for good. We’ll target the tight muscles that are pulling your pelvis forward and activate the weak ones that need to be doing their job. This is the same strategy I use with my physical therapy patients to restore balance, improve posture, and finally feel better again.
ANTERIOR PELVIC TILT EXERCISES IN THIS VIDEO
Hip Flexor Stretch
Double Knee To Chest Stretch
Child’s Pose Stretch
Anterior/Posterior Pelvic Tilts
Reverse Crunches
Bridges / Single Leg Bridges
Glute Lunges
💬 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!
WATCH ONE OF THESE VIDEOS NEXT:
🔗 FIX YOUR TILT - CORRECT LOWER BACK POSTURE: https://youtu.be/98injdf2Qso
🔗 7-MINUTE DAILY POSTURE ROUTINE: https://youtu.be/s5I4X2MOyb8
🔗 HOW TO REALIGN YOUR LOWER BACK AND HIPS: https://youtu.be/xWr94gH9b7E
🔗 BEST EXERCISES TO STRENGTHEN YOUR LOWER BACK: https://youtu.be/pGZ5BgmJnHg
🔗 FIX NECK PAIN FROM BAD POSTURE: https://youtu.be/AC5uPJDusaw
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 Quadriceps Tendinitis FAST! [Knee Pain Relief Exercises]](https://i.ytimg.com/vi/ZbHKKD7bjZo/mqdefault.jpg "Fix Quadriceps Tendinitis FAST! [Knee Pain Relief Exercises]
Heal your quadriceps tendinitis at home with these effective exercises! The best exercises to heal quadriceps tendinitis and quadriceps muscle strain with no equipment required. These are the best physical therapy exercises, stretches, and strengthening moves to relieve your pain, promote healing, and get you back to your normal activity fast.
🔗 LINK TO DR JARED’S RESISTANCE LOOPS FOR SPANISH SQUATS: https://urlgeni.us/amzn/resistanceloop
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🦵 What Is Quadriceps Tendinitis?
Your quadriceps tendon connects the powerful muscles on the front of your thigh to your kneecap. Overuse, repetitive jumping or squatting, and muscle imbalances can cause small microtears in this tendon, leading to inflammation, pain, and weakness in the front of your knee — a condition known as quadriceps tendinitis or quad tendon strain.
💡 How To Treat Quadriceps Tendinitis
Successful treatment focuses on reducing inflammation, restoring flexibility, and gradually rebuilding strength in the affected tendon. We’ll start with gentle massage and stretching to relieve tension, then move into progressive strengthening to restore function and prevent future flare-ups.
💪 Quadriceps Tendinitis Pain Relief Exercises
In this video, I’ll guide you through a complete progression — from gentle, pain-free stretches to advanced strengthening moves — so you can recover safely and effectively right at home.
OVERVIEW OF THIS VIDEO:
0:00 What Is Quadriceps Tendinitis?
1:35 How To Fix Quad Tendinitis
2:05 Cross Friction Massage
4:06 Stretching
6:01 Beginner Exercises
8:17 Intermediate Exercises
10:48 Advanced Exercises
Cross Friction Massage
Stretching:
Side Lying Quad Stretch
Standing Quad Stretch
Beginner (Non-Weight Bearing Isometrics):
Quad Set
Straight Leg Raises
Intermediate (Weight Bearing Isometrics):
Wall Sit
Spanish Squats
Advanced (Eccentrics):
Box Squats
Heel Touches
💬 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!
WATCH THESE KNEE PAIN VIDEOS NEXT!
✅ FIX PATELLAR TENDINITIS: https://youtu.be/-dJIxiZcy_8
✅ FIX YOUR MENISCUS TEAR WITHOUT SURGERY: https://youtu.be/DPVSDtedWr8
✅ FIX PATELLOFEMORAL (KNEECAP) PAIN: https://youtu.be/eQ8lQqTATYA
✅ IMPROVE KNEE MOBILITY AND FLEXIBILITY: https://youtu.be/qHjwXLMM24o
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.")
![The REAL Fix For Rhomboid Pain [Not What You Think!]](https://i.ytimg.com/vi/Zevn-wyVxas/mqdefault.jpg "The REAL Fix For Rhomboid Pain [Not What You Think!]
Upper back pain relief exercises from a doctor of physical therapy! It might not be your rhomboids or middle traps; it could be compressed joints and nerve irritation. Get fast relief for upper back pain when you start doing the right exercises for the right problems - we’ll demonstrate how to do that 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
🔗 LINK TO DR JARED’S RESISTANCE BAND SET: https://urlgeni.us/amzn/drjaredresistancebands
💢 What Causes Upper Back Pain?
If you’re dealing with stubborn pain between your shoulder blades, chances are it’s not actually your rhomboid muscles causing the issue. Most “rhomboid pain” is referred discomfort from irritated thoracic spine joints or compressed nerves in the lower neck. These problems can send pain directly to the upper back and won’t go away with just stretching or massage alone.
🧠 Do Exercises Help With Rhomboid Pain?
Absolutely—but only if you’re targeting the right areas. To really fix rhomboid pain, you need to address the underlying source: spinal mobility, nerve function, and posture. In this video, I’ll walk you through exactly what’s going on and guide you through the same techniques I use in my physical therapy clinic to help my patients get real relief—quickly.
💪 Best Exercises For Rhomboid Pain Relief
We’ll unlock stiff thoracic joints, relieve tension in the lower neck, and strengthen postural muscles to keep your pain from coming back. This isn’t your typical foam rolling routine—these exercises are designed to get to the source of your pain and fix it for good. Follow along and let’s get to work!
BEST EXERCISES FOR RHOMBOID UPPER BACK PAIN RELIEF
Mobilization
Thoracic Rotation Stretch
Cat Cow
Cat Cow (Upper Back Emphasis)
Upper Traps Stretch
Sidebend Stretch
Rows
💬 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!
CHECK OUT MORE GREAT VIDEOS FOR UPPER BACK PAIN RELIEF:
🔗 3 FAST FIXES FOR RHOMBOID PAIN RELIEF: https://youtu.be/b4gdw4o6XM4
🔗 ELIMINATE MUSCLE KNOTS IN YOUR UPPER BACK: https://youtu.be/0phEzxzfUiI
🔗 IMPROVE THORACIC MOBILITY: https://youtu.be/FMDDF56auOo
🔗 STRENGTHEN YOUR UPPER BACK AND NECK AT HOME: https://youtu.be/fsZYc6ks60g
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.")
