In this brief instructional video, Dr. Dave of the Toronto Neck and Back Pain Clinic reminds patients—especially those working from home or leading sedentary lifestyles—to perform a quick, 21‑movement, roughly 60‑second range‑of‑motion routine multiple times a day. He explains the purpose of keeping the spine and peripheral joints mobile, outlines each movement step‑by‑step (neck side‑to‑side, arm circles, hip and ankle mobilizations, knee bends, and a back arch), and emphasizes doing the routine slowly, without rushing, to maintain momentum, reduce pain, and provide a daily focus for health. The video ends with a supportive invitation to return to the clinic and a caring sign‑off.
Chapters
Everyone, it's Dr. Dave. Hopefully you're all doing well, taking care of each other, doing the best given all the circumstances currently in our wonderful community. And I just wanted to remind you to move. One of the big things we do here at the clinic to help people, and we probably helped you if you're a former or existing patient, is we help to unlock and release some parts of your spine, other joints in your body, and get them moving. And your job when you're not here is to remind them to get moving. And right now you may not be working, you might be working from home, you might be more sedentary than usual. Hopefully you're getting outside and going for a walk or participating in some other activities, but it doesn't hurt throughout the day to do your range of motion, your active isolated stretching, or what you know I like to call yoga for cheaters. So I wanted to send you a video and remind you and show you how that's done again. So there's 21 movements and you want to be tall but still relaxed and you're going to look to the left as far as you can, a little bit more, to the right, a little bit more, back to the middle. Sideways, sideways, down, back up, arms to the ceiling and just the neck goes back. You're gonna hold an arm from underneath, pull that around, little bit more, other way, little bit more. Elbow over the head, sideways, sideways, arms straight out, around, other way. And then open up your stance, bend your knees, Reach across like you're grabbing something over there. Little bit more. Other way. Little bit more. Good. Ankle or foot, heel to your bum, give it a squeeze. Other side, give it a squeeze. Bend your knees, heel goes out, chest towards your toes. Little bit more. Other side. Little bit more. Bent knees, ankle over the bent knee. Bend over that as far as you can. Same thing, other side. Last one is a back arch. Alright? So about 60 seconds, you don't have to rush it, multiple times a day. So we have unlocked some of your parts, it's maybe been a while because we haven't been able to see you, but don't worry, as long as you keep encouraging them, you can keep some momentum going, it's going to help invigorate you during the day, give you something to focus on and do 4 or 5 times a day to help keep yourself healthy and well and moving. Alright? So that's your reminder, range of motion. I look forward to seeing you again at the Toronto Neck and Back Pain Clinic. Take care of each other out there. I'll catch you again soon.
