Uploaded November 2025 | Updated September 2026, 1 week ago
Upper body stretches to increase flexibility and decrease pain! 🔗LINK TO FULL FOLLOW-ALONG VIDEO: youtu.be/OM5gzn9Vrhw
Increase upper body mobility and decrease pain in your neck, upper back, and shoulders with this simple daily stretching routine! A collection of the most effective stretches for your upper body to help you move and feel better fast.
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.
Upper body stretches to increase flexibility and decrease pain! 🔗LINK TO FULL FOLLOW-ALONG VIDEO: youtu.be/OM5gzn9Vrhw
Increase upper body mobility and decrease pain in your neck, upper back, and shoulders with this simple daily stretching routine! A collection of the most effective stretches for your upper body to help you move and feel better fast.
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.
![10-Minute Lower Back Pain Relief [Do This Every Day!]](https://i.ytimg.com/vi/gEOwBSYs1pk/mqdefault.jpg "10-Minute Lower Back Pain Relief [Do This Every Day!]
10-minute follow-along routine for lower back pain relief! Reduce back/hip tightness, improve spine mobility, and strengthen your core to eliminate lower back pain. Led by a physical therapist, these home exercises are the perfect combination of stretches and activation exercises so you can feel better fast — no equipment required!
EQUIPMENT USED IN THIS VIDEO
🔗 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/drjtable
🔗 LINK TO DR JARED’S BACK EXTENSION MACHINE: https://urlgeni.us/amzn/romanchair
WHY DOES MY LOWER BACK HURT?
Lower back pain is often caused by a combination of tight muscles and weak stabilizers. Prolonged sitting, poor posture, and lack of movement can lead to tight hips, hamstrings, and spinal stiffness, while weak core and glute muscles fail to properly support your spine. This imbalance places extra stress on your lower back, resulting in pain and discomfort.
SHOULD I STRETCH OR STRENGTHEN MY LOWER BACK PAIN?
The answer is both. Stretching helps relieve tight muscles and improve mobility, while strengthening exercises build stability and protect your spine. Focusing on just one without the other often leads to temporary relief but not lasting results. Combining both is the key to long-term lower back pain relief.
BEST STRETCHES AND EXERCISES FOR LOWER BACK PAIN RELIEF
This routine includes a balanced mix of mobility and strengthening exercises to target the root causes of lower back pain. By improving flexibility and activating your core, you’ll restore proper movement patterns and reduce strain on your spine.
EXERCISES IN THIS VIDEO
Cat Cow
Hip Flexor Stretch (Left)
Hip Flexor Stretch (Right)
Alternating Hip Rotation
Lower Back Rotation
Bridge
Plank
Bird Dog
TIMESTAMPS IN THIS VIDEO
0:00 Why It Works
0:19 Stretches
3:55 Rotation
7:20 Core Activation
💬 Let me know in the comments how these exercises feel and which ones work best for you!
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HERE ARE MORE GREAT VIDEOS FOR YOUR LOWER BACK PAIN:
🔗 7 MINUTE MIRACLE MORNING STRETCHING ROUTINE: https://youtu.be/jbwg8Ya5q1o
🔗 TOP 5 CORE EXERCISES FOR LOWER BACK PAIN: https://youtu.be/KQW_FRbKc6I
🔗 BEST STRETCHES FOR YOUR LOWER BACK PAIN: https://youtu.be/OWERjHZbfmY
🔗 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.")
![Fix Knee Pain On Stairs FOR GOOD! [From A Physical Therapist]](https://i.ytimg.com/vi/gSdIoNGPfX4/mqdefault.jpg "Fix Knee Pain On Stairs FOR GOOD! [From A Physical Therapist]
If your knee hurts when going up and down the stairs, the exercises in this video can fix it permanently! Eliminate knee pain on the stairs with these effective exercises you can do at home! “Quick Fix” technique to help your pain now and exercises to strengthen the right supporting muscles to eliminate your pain long-term!
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S AEROBIC STEP: https://urlgeni.us/amzn/aerobicstep
🦵 WHY DO MY KNEES HURT ON THE STAIRS?
If your knees hurt when you climb stairs, descend stairs, or step off a curb, it’s often because the muscles that control your knee - especially your quads and glutes - aren’t stabilizing the joint the way they should. Poor control can allow the knee to collapse inward or shift forward excessively, increasing stress on the kneecap and surrounding structures.
⬆️⬇️ HOW TO GO UP AND DOWN STAIRS WITHOUT KNEE PAIN
Stair climbing requires controlled strength and alignment. When you improve hip control, maintain proper knee tracking, and distribute load through your hips instead of overloading the knee joint, stairs become significantly less painful. Small changes in mechanics combined with targeted strengthening can make a big difference.
💪 BEST EXERCISES TO ELIMINATE KNEE PAIN ON THE STAIRS
The key to long-term relief is strengthening the muscles that control your knee while practicing proper movement patterns. The exercises in this video are designed to improve stability, balance, and strength so your knees feel supported and strong every time you take a step.
EXERCISES TO FIX KNEE PAIN ON THE STAIRS
Sit-To-Stand
Split Squats
Single Leg Balance
Heel Touches
VIDEO TIMESTAMPS
0:00 Knee Pain On Stairs
0:15 Key To This Video
1:17 Quick Fix Technique
2:49 Strengthen Quads
3:52 Strengthen Hips
5:15 Single Leg Tolerance
5:54 Eccentric Control
💬 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 TO HELP WITH YOUR KNEE PAIN:
🔗 KNEE STRENGTHENING EXERCISES FOR BEGINNERS: https://youtu.be/rsSV_lqbEVo
🔗 EXERCISES TO IMPROVE KNEE MOBILITY: https://youtu.be/qHjwXLMM24o
🔗 SIMPLE EXERCISES FOR MASSIVE KNEE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
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 Pinched Neck Nerve FAST! [4 Exercises For Cervical Radiculopathy]](https://i.ytimg.com/vi/gZr91EClGNQ/mqdefault.jpg "Fix Your Pinched Neck Nerve FAST! [4 Exercises For Cervical Radiculopathy]
4 Great exercises to fix a pinched neck nerve! 🔗FULL VIDEO: https://youtu.be/xR9p4UdPhGU
If you have neck pain or numbness and tingling that travels down your arm - the exercises in this video can fix it FAST! Effective exercises for pinched neck nerve and cervical radiculopathy (arm symptoms from your neck) from a doctor of physical therapy.
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!
👍🏼 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.")
![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
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 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.")
