top of page
Home
Services
Spinal Decompression
Zerona Fat Loss Laser
More...
Exercises
Mobility Exercises
Stengthening Exercises
About
Resources
New Patients
Patient Forms
Special Offers
Testimonials
FAQ
Contact
Schedule Appointment
Scott County
More
Use tab to navigate through the menu items.
Pain Relief Exercises
Make An Appointment
Mobility Exercises
Play Video
Play Video
01:31
Hip and Low Back Exercises | Kettlebell Weight Shifts | Westside Pain Clinic
Keenan is going over kettlebell weight shifts. This is a great exercise for the hip and occasionally the lower back. You do have to have good knees to be able to do this exercise so if you don't, please do not participate. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
01:37
Exercises for Hip Pain | Hip Airplanes | Westside Pain Clinic
Today Keenan is going to show you how to do Hip Airplanes. This is a more advanced mobility drill that is focused on the hip. If you have any balance issues we do NOT recommend you try this exercise out. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
01:40
Mobility Exercises for Knee Pain | Muscle Flossing | Westside Pain Clinic
Today we are going to go over muscle flossing. This is a great way to work out tight muscles around your knee and increase mobility. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
01:43
Mobilization Exercises for Tight Calves | Banded Ankle Mobilization | Westside Pain Clinic
Today we are going over banded ankle mobilization. This is a great mobilization for anyone with tight calves or those who have had previous ankle injuries. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
00:46
Exercise for Low Back & Hip Pain | Hip 90/90 Part 1 | Westside Pain Clinic
Keenan is going to show you how to do the hip 90/90 exercise. This exercise is good for hip and lower back pain. This is a beginner-friendly exercise that everyone can do at home. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
00:34
Exercises for Low Back & Hip Pain | Hip 90/90 Part 2 | Westside Pain Clinic
We are going over the first progression of the hip 90/90s. After you have done the basic exercise we posted last time, you will move on to the next step. This added lean will give you a nice little added stretch. 😁 - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
00:31
Exercises for Low Back & Hip Pain | Hip 90/90 Part 3 | Westside Pain Clinic
We are going over the final progression of our hip 90/90s. This final progression is for when you have mastered the first two and are looking for that extra challenge. 💪 - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
00:44
Ankle Exercises | Ankle ABCs | Westside Pain Clinic
This is a great mobilization drill to get your ankles ready for the day. This simple exercise is called ankle ABCs. If you suffer from tight ankles or just in general want to get your ankles ready for the day, this a great exercise for you. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
00:45
Neck Mobilization Exercises | Stars | Westside Pain Clinic
This exercise is one that everyone can participate in. Stars are a great and easy way to get the neck mobilized. - - www.westsidepainclinic.com 217-546-6698
Load More
Strengthening Exercises
Play Video
Play Video
01:16
Exercises for Hip, Low Back, & Core Issues | Side Plank Clamshell | Westside Pain Clinic
Today we are going to do the side plank clamshell. This versatile exercise can be used for a variety of issues including hip, back, core, and more. The side plank clamshell is also just a great exercise to activate your core and glute muscles. 💪 - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
01:18
Exercises to Strengthen the Glute Mead | Touch Downs | Westside Pain Clinic
This exercise is used to strengthen your glute mead. People with hip and lower back issues can benefit from doing this exercise. This is a bit of a more advanced strength exercise and we recommend that people with balance issues not attempt to do this drill. 💪 - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
01:29
Flexion Gapping Exercise | Westside Pain Clinic
Today we are going over a pretty simple exercise called Flexion Gapping. For this exercise, you will need around an inch PVC pipe. If you have knee issues, don't push yourself if you cannot get into the position demonstrated. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
01:04
Weak Ankle & Knee Injury Exercises | Balance Exercises | Westside Pain Clinic
These balance exercises are great for someone recovering from a knee injury and people with weak ankles. Balance exercises are an easy and simple way to retrain essential muscles needed for stability. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
03:12
Low Back & Core Stabilization Exercises | The McGill Big 3 | Westside Pain Clinic
One of the absolute best exercise routines out there for low back, core stabilization. The McGill Big 3 was created by Dr. Stuart McGill who is a world-renowned physical therapist. The exercise consists of the curl-up, the bird-dog and, the side plank clamshell. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
02:13
Strengthen Shoulder Muscles | Lock Big 3 | Westside Pain Clinic
The Lock Big 3 was developed by Dr. Andrew Lock and is perfect for strengthening your shoulder muscles. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
01:39
Exercises for Injured Rotator Cuff | External Rotation | Westside Pain Clinic
Today we are going over an exercise that will benefit those who have injured their rotator cuff. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
02:14
Elbow Pain Exercises | Muscle Flossing | Westside Pain Clinic
We have covered muscle flossing a while ago but today we are going over how it can help those with elbow pain. - - www.westsidepainclinic.com 217-546-6698
Play Video
Play Video
01:16
Lateral Elbow Pain Exercises | Posterior Forearm Strength | Westside Pain Clinic
This is probably the easiest exercise that we have gone over so far. Today we are going over how to strengthen your posterior forearm muscles. This exercise is great for those who suffer from lateral elbow pain. - - www.westsidepainclinic.com 217-546-6698
Mobility Exercises
Stengthening Exercises
bottom of page
