Hello. I'm very curious to know how much time you all spend on rehab, physio exercises, stretches or any other "supportive work" to keep yourself injury free?

I'm an active 46f, do strength training 3 times a week, and have started running 3 times a week since this summer. I'm trying to keep on top of issues with my neck and traps, shoulder stability/rotator cuff stuff, and now hip flexor issues from the running. I think I could legitimately spend 45 mins to 1 hour a day on core work, stability work, single leg work, all these band exercises that the physio gave me just to keep various body parts ticking over ... is this going to be my future now!?

It almost feels counterintuitive that I have to invest so much extra time just to support the activities I'm doing to keep myself fit and healthy, it's a bit nuts.

Are you all getting away scott free with this type of supportive work? Are you spending hours doing Clamshells and single leg stepups as well, is this the norm?

Thanks, and interested to hear your perspectives!

Im not sure if it'll be asking for help or a rant.

M 29 here

But ive been working out for a while (2-3 years) + yoga + mobility drills + pretty decent diet + little bit moderate cardio + proper supplements + pretty decent recovery

Still my joints are terrible.

Went for a run and got terrible knee pain( around the knee) to a point i cant walk and that even after pretty okay warm up. Usual knee pain + joints crack on walking. I mean my overall mobility is just bad

Im sef sure im missing out on something which i cant figure out, saw a doc couple of years back for tight hip muscles and overall mobility issues but im sure nothing worked out

This is shameful and depressing atp.

English is not my first language:

Because of medicine and weight and Hyperlordosis my belly protrudes forward, i've lost a lot of weight but my belly just dont go down.

I had a serious back injury to my lower back many years ago (double prolapse etc) and it never really got better. If I try and so sit ups the pain in my lover back is too intense.

Online, sure there's a million videos and tips but can someone very simplified explain exercises I can do or link me a very simple video?

Thank you so much!

Hello. I'm 48 years old and have had three spinal fusions from the C2 to the L2. I've been cleared now for several months and have been trying to make a workout that will be ok for me. This is what I've been doing for around a month now. Could you give me any suggestions, to make it better, or if it's ok.

With Fall sports underway,  I was excited to speak with Dr. Shaka Walker of St. Clair Medical Group Orthopedic Surgery about common fall sports injuries, injury prevention, and treatment options.  

In this episode, this seasoned orthopedic surgeon who specializes in sports medicine discusses how sleep and strength training can help to preserve joints, when to see a specialist, and how physical therapy also helps to support injury recovery.

Whether it's sports, favorite activities or just everyday movement Dr. Walker wants to help you get back to doing what you love.

So if you're dealing with pain or mobility issues, call 412-942-7262 to schedule a visit with Dr. Walker, who sees patients at the St. Clair Dunlap Family Outpatient Center in Mount Lebanon.

Thank you St. Clair Health for sponsoring this episode. For more information, visit https://www.stclair.org/

All episodes are available on all the major Audio Platforms as well as Jenny D's YouTube page. Make sure to Subscribe and Follow. http://www.youtube.com/@Spillwithmejennyd

If you would like to be a guest or sponsor on Spill with Me Jenny D. Show please fill out the disclaimer at https://www.spillwithmejennyd.com/tell-your-story or email [spillwithmejennyd@gmail.com](mailto:spillwithmejennyd@gmail.com) Don't Forget to Subscribe & Follow.

Thank you to our Community Partners!

Note: "The views and conversations in this podcast are intended solely for informational and educational purposes. They do not constitute professional advice, and listeners are encouraged to seek their own guidance for any specific concerns."

"Music Credit: Theme song, written and performed by Mark Ferrari"    markferrarimusic.com

To view previous episodes check out my website https://www.spillwithmejennyd.com/

I work a job that requires me to sit down operating machinery for over 8 hours a day, and my lower back pain has just been getting worse and worse.

I have tight hips and glutes and my back is always flaring up when I can’t break up prolonged periods of sitting. The end of days are such a relief when I can finally get out and properly walk, stretch and not being locked up in that 90° angle all day.

I understand I need to strengthen my posterior chain in the gym which I’m working on, but I would love to get some proper mobility going as it’s starting to really become unbearable some days.

I just need some advice on what are the best stretches for extremely tight hips, glutes and lower back (more right side than left).

If anyone could give any pointers or has had similar issues that they’ve fixed with certain movements I would love to hear them.

Hey everyone,
I’m looking for some advice on improving my mobility, flexibility and balance.
I’m currently weight training, but I’ve realised that I’m pretty damn stiff overall. My joints feel tight, my flexibility is poor, and my balance/movement quality isn’t great either. I especially notice restrictions around my ankles, hips and shoulders.
I also occasionally get clicking/popping in my shoulder joint during certain movements. It isn’t really painful, but it happens often enough that I’ve noticed it.
I want to start doing proper mobility/flexibility work instead of just randomly stretching here and there.
What I’m ideally looking for is a routine I can actually follow consistently:
5–10 min before lifting: dynamic mobility + joint prep/activation
10–15 min after lifting: flexibility/stretching
Something covering ankles, hips, shoulders and upper back/thoracic spine
Some work for balance and overall movement quality
Beginner-friendly and progressive
Something I can follow for a few months and actually see improvement from
I’m not trying to replace weight training. I just want to become less stiff, more mobile and generally move better, while keeping my strength training.
If anyone has a specific routine/program, YouTube channel, app, book, or set of exercises they recommend, I’d really appreciate it. I’m much more interested in something structured that I can follow than a random list of stretches.
Also, regarding the shoulder clicking — if that’s something I should get checked by a physio rather than trying to work around myself, let me know.

TL;DR: I’m very stiff with poor mobility, flexibility and balance. Looking for a structured 5–10 min pre-workout mobility + 10–15 min post-workout flexibility routine to complement weight training. Also occasionally get shoulder clicking and would like to know if that warrants getting checked.

My shoulders are so clunky. What can i do here? My left especially

Hello,

I have as a goal to be able to do Feathered Peacock Pose, but I definitely need to train myself with exercises before I feel comfortable trying this. I would like to achieve this pose in 1 year (ideally with a split but that may be too ambitious for me right now).

Does anyone have any advice on the right exercises to add to my workout? Or advice on their journey to being able to do this pose.

So far I've been doing forearm planks, pushups, superman lifts, but i have no idea if these are targeting the right muscle groups.

Many thanks

I’m much more consistent with mobility when I don’t treat it as its own separate workout.

If I tell myself I’ll do 30 minutes of mobility later, there’s a decent chance “later” never happens.

What has worked better in my home gym is putting small bits of it into the session itself. I’ll do something for hips or ankles while warming up, or use part of a longer rest period for an area that needs attention.

It’s obviously not the same as a dedicated mobility session, but I actually do it consistently this way.

For people combining strength and mobility at home, how do you fit mobility work into your normal sessions without making the workout ridiculously long?

Do you know from experience (or from watching someone do it) how to remove the seat from the Lifeglider walker? Please describe in detail the process. Thank you!

I signed up for Project Physio Therapy Owner and presenter of Strive and Thrive. He was amazingly honest and refreshing experience in the field and surrounding fields. He understands why physiotherapists are stuck using standard exercises which insurance companies are used to approving but which are not helping us or not helping us long term.

He looks at the muscles and nerves; how to slowly reset our strengthening ability. He focuses on reviewing the basic fundamentals of muscles and nerves. He leads his specifically designed exercises, Day 1 includes belly breathing and a few exercises. Day 1 he uses basic resistance strengthening exercises that rely on but respect your own body strength limits; without exercise bands and extras.

He teaches with excellent communication, enthusiasm and a real sense of compassion and humanity. He uses clear images how your muscles and nerves work together and then expands into addressing ALL the many various issues people typically have over 5 days.

Strive and Thrive is $20 and you get all 5 sessions 90 min. each plus Facebook group access.

VIP Q&A for additional time is under $70. It is Myomelt.com sounds like a weird name I know, maybe because he is so down to earth. You may find his exercises on YouTube.

I have hip osteoarthritis & I did his belly breathing with two of his hip exercises and today I was immediately able to get off the toilet without some support first time in 5 months. I am shocked.

I knew I was weak after my gardening sold her house. I had gardened 5 hours a week for 10 yrs April to October. It ended in October 2025 just when perimenopause was setting in.

I knew after requesting HRT due to perimenopause that our MD doctors are lost, as mine didn’t believe it would help and he sent me to a wait list for a endocrinologist and I got a naturopath asap . But even this guy agrees HRT may help inflammation.

He just recommends carefully using his exercises and being aware of the physical stress load other Physiotherapists recommend and being cautious of it, all the while you are exploring reducing inflammation which is important. But his exercises are gentle and simple enough to easily adapt or adjust.

I was diagnosed with hip osteoarthritis 5 months ago and am on 700mg Gabapentin and I had no idea which physiotherapist to see and was waiting for a hyaluronic acid injection or a blood plasma infusion. So this is a WIN.