The video features a 9-minute workout routine designed to alleviate lower back pain. The routine, led by physical therapist Jared Beckstrand, consists of six exercises that can be done at home. The exercises include:
1. Lumbar rotation stretches to loosen the hips and lower back
2. Piriformis stretches to target the deep hip rotator muscles
3. Hamstring stretches to stretch the muscles that attach to the pelvis and influence the lower back
4. Posterior pelvic tilts to introduce motion into the spine and strengthen the lower back muscles
5. Glute bridges to strengthen the glutes and lower back muscles
6. Bird dog exercises (also known as "burn-ups") to strengthen and stabilize the lower back
The routine is designed to be done consistently, with the stretching exercises recommended to be done 2-3 times a day, and the strengthening exercises recommended to be done 1-2 times a day.
Here are the key facts extracted from the text:
1. The exercises are designed to help alleviate lower back pain.
2. The routine consists of six exercises that can be completed in under 9 minutes.
3. The exercises are led by Jared Beckstrand, a Doctor of Physical Therapy.
4. The first exercise is a lumbar rotation stretch.
5. The stretch involves lying on your back with knees bent and letting your knees fall to one side.
6. The stretch should be held for 20 seconds on each side.
7. The second exercise is a piriformis stretch.
8. The piriformis muscle is a deep hip rotator that can become tight and contribute to lower back pain.
9. The stretch involves crossing one leg over the other and pulling the knee towards the chest.
10. The stretch should be held for 20 seconds on each side.
11. The third exercise is a hamstring stretch.
12. The stretch involves bending one leg and grabbing behind the knee, then straightening the leg as high as possible.
13. The stretch should be held for 20 seconds on each side.
14. The routine also includes a posterior pelvic tilt exercise.
15. The exercise involves lying on your back with knees bent and tilting the hips backwards and forwards.
16. The exercise should be done for about 1 minute.
17. The routine also includes a glute bridge exercise.
18. The exercise involves lying on your back with knees bent and lifting the hips towards the ceiling.
19. The exercise should be done for about 1 minute.
20. The final exercise is a bird dog exercise, which involves kicking one leg straight back while lifting the opposite arm straight forward.
21. The exercise should be done for about 25 seconds.
Note that these facts only include the exercises and their instructions, and do not include any opinions or personal experiences mentioned in the text.