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Tyler Van Acker

Jul 18 • 18 tweets • 6 min read • Read on X

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From 6 years of physical therapy experience,

Here’s the best 15 exercises to avoid a lifetime of low back pain (with tips and demo).

1. SL RDL

My favorite deadlift variation.

Lift your max weight with less risk for back strain.

Shift your weight into your heel and slowly lower your chest.

2. Cat cow

Motion is medicine.

Focus on arching your upper back and rounding your lower back.

3. Deep squats

Sit less, squat more.

Use a poll for support to progress to a full squat.

4. Deep lunge

There are many benefits to lifting heavy weights.

But I got rid of my back pain by lifting lighter weights in a full range motion.

Muscle length plus strength.

5. Hip flexion

My hip flexors have always been tight.

Stretching is a useful tool.

But I got the greatest relief from building hip flexor strength.

6. Pallof press

Strength to stabilize your spine.

Half kneeling helps to isolate the core.

Resist rotation and maintain a steady breath.

7. Bird dog row

Sitting all day results in tight core and hip flexors.

The solution is to build strength in your extensors.

8. Couch stretch

Quad and hip flexor stretch.

Control your breathing.

Convince your body to let go of the tension.

9. Pigeon stretch

The back of your pelvis has 17 small muscles.

They're there to help with rotation and stability of your hip.

Find the tight muscle by changing the angle.

10. 90 90 hip stretch

If you can't sit up straight you have tight hips.

Lean back on your arms as you work your way up to sitting.

11. Resisted sidestepping

This exercise is to strengthen the muscles on the back of our pelvis.

Push your knee's out into to the band and stay in posture.

12. World's greatest stretch

Also known as runners lunge,

But this rotation variation is my #1.

Stretch your spine, hamstrings, and hip flexors so you can avoid back pain.

13. KB lower trunk rotation

I'm a big fan of outdoor exercise.

Anti-rotation exercise to stabilize your spine.

Pull your belly button in to help your core contract.

14. Side plank with hip drop

Static planks are over rated.

It's more important to control your movements than hold any one position.

15. Plank with KB pull through

Build rotational strength with this kettle bell exercise.

Tighten your core and relax your upper trap.

Want FREE fitness tips (from a Doctor of PT)?

Click the link below to subscribe and get health and exercise tips in your inbox: tylervanacker.beehiiv.com/subscribe

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More from @Tyler_Van_Acker

Tyler Van Acker

@Tyler_Van_Acker

Jul 9

The 5 best exercises to do if you wake with foot pain (from a Doctor of Physical Therapy):

Video demo and technique tips included.

Bookmark this!

1. Calf stretch with toes extended

With any stretch, the body will always move through the most unstable structure.

Standard calf stretching causes an unstable foot to become more unstable.

Put your toes up against a wall so you can lock your foot into place.

Do the above stretch first thing in the morning to wake up your calf muscles

Don’t hold the strech, move forward and then back.

A dynamic warm up allows your foot can be strong and flexible.

Read 11 tweets

Tyler Van Acker

@Tyler_Van_Acker

Jul 3

From 6 years of Physical Therapy experience and 2 years treating only feet.

Here are the 12 best exercises to help you avoid a lifetime of foot pain:

1. Arch lifts

Tighten the muscles in your foot.

Then relax.

Do this as a warm-up before you run or walk.

Lift your arch by pressing down (and avoid curling your toes).

2. Full range of motion calf raise

If one foot is too hard, start with two.

If constant stretching isn’t working, try building length + strength.

Read 16 tweets

Tyler Van Acker

@Tyler_Van_Acker

Jun 25

Foot pain spending is projected to double by 2035.

From 6 years of Physical Therapy experience,

Here are 10 daily habits deystroying your feet (and how to reverse the negative effects of each):

1. Shoes with a heel

An elevated heel ruins posture.

3 steps to correct your alignment (try while barefoot or in a shoe with a flat sole).

1. Straighten your knees
2. Move your hips back
3. Straighten your spine

2. Not enough walking

Modern humans spend most of their days indoors.

At home and in the office our steps our short, choppy, and unpredictable.

Walk outside daily to restore your foot function.

Read 13 tweets

Tyler Van Acker

@Tyler_Van_Acker

Jun 13

PROBLEM: Walking with poor form.

From 6 years of Physical Therapy experience,

Here’s the 10 most common mistakes (and an exercise to help each issue):

1. Collapsed arch

Standing on the edge of a yoga block.

Let the outside of your foot fall off the edge for an effective foot stretch.

2. Hip drop

Weak glute med muscles may be the most common deficit on the list.

Work on keeping your hips level as you kick one leg out to the side.

Read 13 tweets

Tyler Van Acker

@Tyler_Van_Acker

May 30

From helping 1,000’s of physical therapy patients,

Here are the 10 best habits to improve your posture.

Small changes that have the power to improve every aspect of your life.

1. Build strength on the opposite side

Shoes cause tight calves
→ Strengthen anterior tib

Sitting causes tight hip flexors
→ Strengthen glute muscles

Technology causes forward shoulders
→ Strengthen shoulder blade

2. Develop a walking habit

Sitting causes tight hip flexors, and walking is repeated hip extension.

Read 13 tweets

Tyler Van Acker

@Tyler_Van_Acker

May 22

Foot pain spending is projected to double by 2035.

Sadly, most of it will be wasted on overpriced shoes and orthotics.

From helping 100’s of people overcome foot pain, here’s my 10 best tips to build strength (so your feet can support themselves):

Wear shoes with a flat sole, an elevated heel causes poor posture.

Try this alignment exercise in the mirror.

1. Center your weight
2. Striaghten your knees
3. Line up your ankle with the bony part of your hip