Fix Uneven Low Back Muscles - Strengthen Your Weak Side

[@nsrocker99]

This immediately worked my weaker side in an isolated way. Thanks a ton! Gonna be incorporating this until I feel a difference.

[@OcraMedHealth]

Awesome! Keep me posted on your progress!!

[@wallsnd]

I have had a serious spasm in my right QL for about 4 years. I'm 58 and every chiro, orthopedist, pain doc and physical therapist has commented on how much more my left back is developed over my right. But noone suggests doing unilateral back exercises to even that out!! I'm so glad I looked this up on Google and found this. I will do this religiously and report back :)

[@OcraMedHealth]

Glad I can help Jack! Good luck and keep me posted!

[@LukeChenShui]

Hey did these exercises help?

[@CZ-57]

W

[@fellyshiko8224]

My problem too . My left is stronger and toned than my right. Hopefully this help even my lats.

[@Hofey]

Started these exercises after one session it relieved most of the pain on the right lower side of my back. Thank you so much

[@OcraMedHealth]

Great to hear!

[@russwells1098]

Thank you so much!! ive been weightlifting with scoliosis and been so insecure about my muscle imbalance. So glad i found this video

[@OcraMedHealth]

You're so welcome!

[@Jsbdyi]

Does it help you?

[@yurasikpokl7633]

Same!!!!!!

[@graysonnelms5956]

Excited to try these for a longer time. These feel much better than other one sided exercises for lower back.

[@OcraMedHealth]

Good luck!!

[@BioExplorer1]

Recently I have been bodybuilding; unfortunately, due to a previous wrist injury, I lost a bit of flexibility while lifting,. As a result, my erector spinae muscles have become uneven - today is the first day trying the exercise recommended in the video posted, and honestly, what a massive difference! it's absolutely amazing , thankyou soo much !

[@OcraMedHealth]

Happy to help! Best of luck to you!

[@Sarah-jm9wd]

I’ve always had a weaker side because of my scoliosis. I’ve even tried PT and still couldn’t seem to target just one side. First video I found helpful, thanks for being thorough.

[@OcraMedHealth]

Happy to help!!

[@Jade-kz4gm]

Same because of mild scoliosis. This video is helpful

[@Soli8]

also looking at this because of scoliosis! 😂

[@couragetheeggplant4684]

Glad us scoliosis bros are sticking together

[@awkwardturtle77]

Same - scoliosis

[@Zaginooo]

1 Million thanks for this! I developed an uneven lower back since I started squatting religiously! I start doing these exercises! Thank you!

[@OcraMedHealth]

Happy to help my friend!

[@jaedonlong4084]

im gonna keep this uo like youve said, i got in a real bad lowback injury playing soccer as a young kid, when i recovered one side of my back had been strenthend and the other was weakened.. a couple years go by and im getting upper back, neck and shoulder pain.. i realized seamingly since forever ive had the worst balance.. it dawned on me, this is whats causing my bodily aches and pains.. ima keep this up thank you!

[@OcraMedHealth]

It takes some time so just keep working on it! Good luck!

[@tonylaurent2909]

Sponsors now too!? Way to go Joe!!! Well deserved.💪🏾

[@OcraMedHealth]

Thank you my friend! Appreciate the support!

[@vibezyoung4264]

Tried it once and the results were amazing, thankyou so much for this exercise videos.

[@OcraMedHealth]

Happy to help!

[@DamonteIvery]

First off, I feel like every comment I've read is genuine, I thank you very much sir you have my like, subscription and attention TRUE GAME CHANGER I was in a car accident and kept cycling with little to no rest, I felt immediate relief and hope after trying this

[@OcraMedHealth]

Happy to help my friend! Good Luck!!

[@czar3k17]

After 1st series i feel much better, i got some huge lumbar difference due to scoliosis, hope its gonna work well, will come back in few months to share the results, thank you very much sir

[@OcraMedHealth]

Best of luck!

[@czar3k17]

@@Roaming8667 yeah bro im not doin those like all the time but im doin side plank like avg 2-3 times per day and a lot of stretches and calisthenics in general right now, i have to say those excercises really do their job, they can really lower your stronger side pain if u have one due to overload (i play "high level" amateur football) and yeah, those are worth tryin in general

[@Ogremanji123]

I can feel how much more developed my right side is due to long term compensatory adaptations from all kinds of injuries. As a matter of fact, my right side is so much more developed that it is actually taking on too much load in terms of my body mechanics and it just keeps getting injured. I will be integrating these movement patterns. I will add that it may be beneficial to progressively load the exercise on the hip with some type of soft bagged weight. I've seen several products at my local gym that would fit the bill. Start LIGHT, with no weight at all for a few weeks then add 5 lbs and go from there. Thank you very much, Joe 🙏

[@OcraMedHealth]

Good luck!

[@alexandrschindler2710]

did it help? im asking because im dealing with exactly the same problem.

[@Ogremanji123]

​@@alexandrschindler2710I think my issue is also in part structural. I kind of changed it up to doing side bends with a dumbbell with a staggered stance on a 45 degree hyperextension fixture. That definitely seems to be helping. I can load it with relatively heavy weight and get a really nice stretch out if that at the bottom of the eccentric movement. I would definitely recommend going to a physical therapist though.

[@DominiqLi]

Wow, my left (weaker) spinae suddenly pumped and became equal to my right! (Temporarily I know, but nice to see that the weak side could be awakened!) Completely overlooked the simplest exercises that we already know 😄 thank you so much!

[@OcraMedHealth]

Happy to help! Good luck!!

[@xanthedewsnap2105]

Joe thank you for making this video. I think it's just what I've been looking for. Will be doing this for months I'm sure.

[@OcraMedHealth]

Best of luck!!

[@nerdypa]

Hey how's it been going for u? Any progress as of yet? Feel like they're evening out?

[@xanthedewsnap2105]

@@nerdypa Hi, thanks for asking. They still look very different, but I'm not managing to do the routine every other day. I feel stronger, and my posture feels different, - better too.

[@bobbyschneider1516]

@@xanthedewsnap2105 any more updates ?

[@xanthedewsnap2105]

@@bobbyschneider1516 Hi! My back is still very uneven, I now realise the main problem is higher up in my middle -back, so maybe these aren't hitting the right spot.

[@ruslanapostolov4623]

Starting those excercises from tomorrow! Thank you for those incredible ideas and advice, you're great

[@OcraMedHealth]

Good luck!

[@Thorn_]

improved?

[@Messup7654]

Improved?

[@BillPark-ey6ih]

due to scoliosis and poor posture, I accumulated a thick wall of muscles on my left lower back while my right side was empty. This caused a dull sensation on the bottom of my left ribcage. There was no issues in my organs. I hope that this exercise will fix it. I will do this for several weeks and come back here to leave the progress. Thank you!

[@OcraMedHealth]

Best of luck to you! Keep me posted on your progress. These things can take time to improve so give it sometime and keep positive!

[@haleyannamusic]

@@OcraMedHealthhi! I have the same problem but due to scoliosis. I had back surgery at 18 to get the metal bar put in… do you think I can retrain my right rib cage to not ‘flare’ out as much & strengthen that right back muscle? I lean to the left & it causes pain on my left hip & my left lower back muscles are what I call “hulk strength”, while the right side is weak. What I find is that out of habit, I still lean to the left. Do you have any workouts to strengthen the muscles around my right ribcage to keep it back & down? Thanks!

[@OcraMedHealth]

@@haleyannamusic Have you tried the exercises from this video yet? Even though you had pretty serious surgery, you can still work on strengthening the involved muscles. I have patients that have had that type of surgery and they do make improvements from the exercises. Good luck to you!

[@johnwalters7502]

Dr. Joe, you are clearly a guy who has gained an enormous understanding of the human body, not simply through an academic understanding of anatomy, but also by actually USING your body and experimenting to come up with new approaches. Would that more health professionals do that! Question: any problem with adding a light ankle weight when doing the second exercise?

[@OcraMedHealth]

Yes that would be absolutely fine!

[@ss3s7]

I have been suffering from this for years. I used to carry my backpack on the right side for 15 years. This is the only video I found that addresses this topic. I will try it and let you know. Thank you

[@OcraMedHealth]

Thanks! Keep me posted on your progress!

[@wesfarmer83]

Thanks for mentioning the backpack thing. I used to do that to. I’m going to also start going on walks carrying a backpack on the weaker side as well. Maybe that will help too.

[@ss3s7]

@@wesfarmer83 nooo. Don’t do that. That’s one of the reasons for my problem. Please use both straps of your backpack on each side. Then, follow the video instructions.

[@wilsonhiggsbury8489]

Any update on how your back is now?

[@tomaskokopelli3913]

Hello, can you share update on how your back is now?

[@Fighter-ow8ns]

This is a great video. I have always had an issue with a better developed left side of my lower back and abs. Things I can think of why it happened is from 5 years of carpentry and roofing carrying heavy loads on my right shoulder putting strain on my left side. Never put the time in to fix it. Maybe now is it. Thanks for the video.

[@OcraMedHealth]

Good luck!!

[@MrKdowg55]

Same here! I think most of my sided strength comes from using rakes and shovels outside. usually 1 sided!

[@hemantbisnath1486]

Began to get lower back pain feeling pressure on my spine, only to realize recently my right side back muscle is stronger. I will definitely use these exercises.

[@OcraMedHealth]

Good luck!!

[@germanxmascookie]

Wow. I just tried the exercises and I could feel the muscular imbalance right away!

[@OcraMedHealth]

Awesome! Good luck with the exercises!

[@rcr1938]

i have been workin with a client who has been suffering low back pain for over 30 years, the right side of her low back is super tights the muscles there feel super strong compare to the other side, i have been seeing her for 4 months, training only twice a week, i just started to notice some changes and wanted to look for some advice here on KZbin and found ur video, my technque is pretty similar to yours, sometimes i think i am not making any progress but then i remmember its been 30 years so i will keep on going.

[@OcraMedHealth]

Yes, it definitely takes time. Good luck!!

[@DFtoke]

The side plank helped a lot . Thank you.

[@OcraMedHealth]

You're welcome!

[@shortgymbro]

Thanks man, I’ve been looking for a fix and finally found a good one I’ll start doing that

[@OcraMedHealth]

Happy to help! Good luck!

[@MatejaBrankovic]

I had oddly feeling that my right side of mid back is bigger after back workouts, like it has more pump than left, right after this exercises i felt pump in my left side. Thanks coach

[@OcraMedHealth]

You're welcome!!

[@TraderGoku_]

Man! The sideplank worked amazing for me, thank you!

[@OcraMedHealth]

Yes, side planks are awesome!

[@seany8589]

Thank you Joe, this seems ideal. Going to use it over the next month, for some reason me right side is under developed. See how it goes 😀

[@OcraMedHealth]

Best of luck!

[@tourwithMarkay]

How did it go? I have the exact same problem

[@madasinwat2]

Thanks so much, Dr. Joe.

[@OcraMedHealth]

You are very welcome! Happy to help!

[@Duon-cj7fl]

i only did the exercise once and I immediately felt less pain on the right side of my back, My left side is more developed then the right because i used to have bad form but I never knew how to train only one side of my back, this helped a lot

[@OcraMedHealth]

Happy to help!!

[@connordove1819]

Thank you! I have been struggling with this for months and this is the first helpful video.

[@OcraMedHealth]

Glad it helped!

[@davigomes1525]

Let's start with this, I give feedback in the future

[@OcraMedHealth]

Good luck!!

[@adityalondhe2210]

Any updates

[@jaynassar7107]

Thank you so much man this’s bringing me hope to start oly weightlifting again

[@OcraMedHealth]

Best of luck!

[@mindmasterart]

My spine is curved, from years of bad posture and degeneration. Didn't want surgery so getting in better shape is the only thing that has helped the back pain. The muscles in the side opposite of the curve are almost none existent, on the other side its nice and thick. So I hope by working the shallow side it may help straighten my spine a tad. Do you agree?

[@OcraMedHealth]

I do agree! Good luck Eric!

[@Василий-г4п9с]

Hello fix muscles?

[@gbp3616]

I have imbalance on my right side. When I do this i feel it on my right side glutes and hams but my left lumbar. Are you suppose to be lifting the leg on your weak side?

[@OcraMedHealth]

Yes

[@tamelabowie7092]

Great info and video!!! My left side is my weaker side and less toned.

[@OcraMedHealth]

Happy to help!!

[@rachaeldewing]

So helpful!

[@OcraMedHealth]

Great to hear!!

[@ryan_hunan]

Great video, Doc- thanks you very much!!

[@OcraMedHealth]

Glad you enjoyed it!

[@nimrick92]

This is awesome! How about left side set of abs?

[@OcraMedHealth]

I'll see what I can do! Good luck!

[@Savinasavova]

I have scoliosis. I started working out again after a two year break about a month ago and I have been experiencing very bad pain on my bad side every single morning when I wake up and only when I get out of bed it starts to linger. I know a have asymmetry in my low back muscles but I thought I was targeting them in the gym. I just tried these exercises and man on the second I felt a very deep stretch. I really hope they help me because the pain is really bad 😢

[@OcraMedHealth]

Best of luck! Keep me posted on your progress!!

[@ehlljayy3099]

i had an injury deadlifting almost two years ago and my right side has always been bigger since. I will start these today and come back in a month to tell you if i made any progress

[@OcraMedHealth]

Good luck!!

[@CreatinePuppet]

Hows the progress?

[@JolitaBrilliant]

wow these exercises are great thanks

[@OcraMedHealth]

You're so welcome!

[@bangluu3141]

When i walk, the left lower back is more active, i can use my hand to feel the muscle, while the right lower seems to not work. I guess the reason behind is the way we sit that causes this imbalances

[@OcraMedHealth]

Sitting is awful for everyone!

[@kaitburn]

thank you so much for this video!! super helpful

[@OcraMedHealth]

Happy to help!!

[@Pepe-pq3om]

Would you recommend doing these (at least one set) on my weaker side right before I do an exercise like a squat, deadlift or back extension were the lowerback is highly involved in completing the movement? During these exercises (squat, deadlift and back extension) I can't feel my right side at all even If I really focus on it, and my left portion of the lower back is considerably more developed. Anyway, I'm gonna try these 2 for at least a month and give my feedback once finished, if anyone is interested.

[@OcraMedHealth]

Yes you can do them lightly as a warm up before your regular lifts. Good luck and let me know how it goes!

[@mikeetron]

This is awesome. Right now I can't do the regular side plank because the same weaker smaller side had a cervical issue that that I am also working out and conditioning. The regular side plank pinches me up. The leg lift rotation I can do. I had a subluxation that is recently released and is trying to normalize. So certain movements naturally irritate the cervical issue. I know I need the side plank, want to know the most simplified version, so I can work up from there. My left Erectors are 3x the size of my right and continue, through the thoracic, up to the cervical. Severe hypertrophy. Thank you sir.

[@OcraMedHealth]

Good luck to you! Keep me posted on your progress!

[@umeshdhaked7638]

thank you, i have fixed myself with low weight exercise. I f***ked up when i started gym first time with ego lifting heavy dumbbell, i was able to lift those dumbbell but not in correct form so crooked my body and when i left gym it got worse, pain at random places and all.

[@OcraMedHealth]

Happy you are feeling better. Glad I could help!

[@sivad7631]

Starting today will be back to update thanks for the video

[@OcraMedHealth]

Best of luck!

[@shailycastellanos2147]

I’m gonna start today and in 30 days I will be back with updates.

[@OcraMedHealth]

Great!!

[@ismaelbruhncardenas601]

Update?

[@golmeibanhou9128]

I think this will gonna work 👍🏽 m facing this problem since a decade

[@OcraMedHealth]

Good luck my friend!

[@OTWesX]

Great vid ty! What about people who have arm or leg discrepancies. Would you create a vid for those types of issues causing muscles imbalances?

[@OcraMedHealth]

Great suggestion!

[@milesostiguy4481]

Thank you sm for making this video!

[@OcraMedHealth]

Happy to help!

[@ariellivshitz8362]

Hi, should these exercises be in addition to the lower back exercise in my gym training program, or is it instead of the lower back exercise in my gym training program?

[@OcraMedHealth]

You can just add them into your current program. Good luck!!

[@adriannamorgan]

This is exactly what I needed thank you!!!!

[@OcraMedHealth]

You're so welcome!

[@peteplayer3]

Great tips on this video forsure

[@OcraMedHealth]

Happy to help!!

[@UbiquitousMind]

My right side is pretty non existent compared to my left. However, my lower trap muscle on my right side is also very small or weak compared to my left. Do you have or plan on making any videos on exercises that target the lower trap on one side? Thanks for this video by the way, I’ll be adding it to my work outs to help correct myself.

[@OcraMedHealth]

I'll see what I can do in regards to another trap video. Good luck!

[@beenright5115]

I have the same issue on the left. Raised shoulder on the left also.

[@Hamster-sn9bh]

Does working the weaker muscle everyday make it grow stronger?

[@OcraMedHealth]

Every other day is fine. Good luck!!

[@iDj1337]

My left side is way weaker than my right. My bad squat technique fcked my life. Not being on midfoot is so bad that it changed my whole posture to the worse in the long run. Once I understood to use my midfoot things have changed. My left lower back was sore for days. I almost couldn't walk from that soreness but it was good soreness not negative. To have good technique especially in the big 3 is so fcking important or you will wreck your whole body

[@OcraMedHealth]

Thanks for your input!

[@xpeyote886]

A lot of you all have the same issue as me. My left side has no muscles compared to right side. I can lift nearly the same but not even it sucks

[@ulhasanzk2249]

Thank you. I could really feel the burn

[@OcraMedHealth]

Awesome!!

[@cormacloughran5133]

Thanks for the fantastically helpful exercises. One question, on the second exercise, will extending the left leg and twisting left work the right spinae erector?

[@OcraMedHealth]

No, left.

[@rn9854]

Can I do this everyday, or is it better to have a rest day between sessions?

[@OcraMedHealth]

Every other day is fine. Good luck!

[@Vladimir-nu1me]

Great video

[@OcraMedHealth]

Thanks!

[@YouYou-m7f]

thanks for the video, I have this problem and also and a rib a bit inside on my strong side

[@OcraMedHealth]

Good luck!!

[@YouYou-m7f]

@@OcraMedHealth thank you

[@cyberfreak5533]

I will try this and see if this actually will come in handy I have this issue actually

[@OcraMedHealth]

Good luck!

[@CreatinePuppet]

What's the progress?

[@Jixzl]

I want to check this before I start: If there is a curve in the lower back due to a muscle imbalance, is it usually towards the stronger side? Thanks.

[@OcraMedHealth]

Usually the spinal curvature is what creates the muscular imbalance over time.

[@michaelkrizmanich8010]

In cases of scoliosis, are the muscles that look weaker actually the weaker ones?

[@OcraMedHealth]

These exercises are meant to increase the size and strength of the less developed muscles of the back.

[@michaelkrizmanich8010]

@OcraMed Health yes. That is obvious. I was just wondering if you ever had instances where one side appeared smaller but due to the illusion of spinal rotation that was not the case.

[@OcraMedHealth]

@@michaelkrizmanich8010 No can't say that I have.

[@Luke-vf6qc]

Hi sir thanks for the video. Should I choose 1 exercise or should I do both of those exercises?

[@OcraMedHealth]

I would do both unless one of them hurts.

[@Luke-vf6qc]

@@OcraMedHealth at the same time sir?

[@Luke-vf6qc]

@@OcraMedHealth and while I'm doing that can I still exercise my others muscles?

[@OcraMedHealth]

Not at the same time.

[@OcraMedHealth]

Yes, you can work your other exercises too.

[@negativecurve5600]

Hello I have uneven shoulders, my right side is more developed and lower while my left side is higher and underdeveloped. When I try doing pull ups only my right side shoulder activates and carries all the weight of my body.

[@OcraMedHealth]

Hope the exercises on this video can be of some help to you. Good luck!!

[@hannahstomatoes6296]

Hi Joe, I think this video is for me but I’m not sure. Basically on my lower back my right side is pretty smooth where I can’t really feel the muscle but in my left side, I feel it. The problem is that muscle is showing in the front, making my waist look bulkier on the left but curved in the right. Is this the same issue you addressed in the video where I would do the exercises on my left side?

[@OcraMedHealth]

Have you been told in the past that you have a scoliosis? The exercises should help the issue even if there is a slight scoliosis. Stand on your right leg for the airplane exercise.

[@Василий-г4п9с]

hello, not only my lower back, but the whole back on the right side seems weaker, but more the lower back will help, will it help in this case or is it only for the weak side of the lower back and what would you recommend for the entire weak side of the back because of this and the spine goes to the right (I am 17 years old) I will be very grateful to you in advance many thanks

[@fatinfatonah]

I was doing it while watching and already seen the difference, i can feel my side weak is engaging 😭

[@OcraMedHealth]

Awesome! Good luck!

[@hemantbisnath1486]

Wow I really feeling the pain and finding it very difficult to raise myself with the first exercise.. I've been having some serious back pain lately. I more dominant on my right side and it seems years of hard work is taking a toll on me.

[@phantomvain4968]

Great video. Do you have stretches for the developed side? Mine is bulky and tense

[@OcraMedHealth]

I have several videos on my channel for low back stretches and also fascial release work for the muscles in that general area (i.e. quadratus lumborum).

[@warrenhsu2673]

When doing a normal back exercise like back extensions, does the stronger side take over and get worked more as a result? If so, should I just stop doing bilateral exercises and focus on correcting my imbalance?

[@OcraMedHealth]

I have a video for uneven back muscles with different exercises. I would check that out if u feel like u have an imbalance.

[@gakil3753]

Just subscribed

[@OcraMedHealth]

Thank you!!

[@joneman4574]

Should I not do these exercises everyday? The lower back takes longer to recover so is it possible to overtain these muscles ?

[@OcraMedHealth]

Every other day is fine.

[@roninisnoob]

Thanks man

[@OcraMedHealth]

You're welcome!

[@Arv.99]

Dang bud, seeing your body makes me want to get in better shape. My left side is under prsposanit, my right hip has been giving me grief for a year or more. And I wonder If that's part of the reason. I'm right handed and my body has been abused. I'm 22 and I probably feel like a late 50 or early 60 year old do to genetics

[@OcraMedHealth]

Best of luck to you! Start your training off slow and just keeping building up each day, week, month!

[@sydneytheisen2460]

My right upper back is more developed than my left upper back. Yet it switches for my lower, my lower right is so underdeveloped compared to my left. Any ideas why?

[@OcraMedHealth]

That can happen. Could be many reasons for it. Perhaps a spinal curvature.

[@mindoftutorials]

Man literally the same thing for me

[@AngerKuiel]

Same as well for me😢

[@UrushaSaba]

Hi, I’ve noticed that I always pick up things with my right hand, bending to the right and engaging my left erector spinae muscles. I can bend easily to the right and pick things up without a problem, but when I try to bend to the left, I can’t even go halfway down. I believe this is because I haven’t been activating the muscles on my right side, causing them to become shortened and weak. Even my left oblique muscles are more defined than the right. I’ve started doing the exercises you recommended every day, but I’m experiencing some discomfort in my lower back. Should I reduce the volume of my workouts? What would you suggest given my specific situation? Thank you in advance for your help!

[@OcraMedHealth]

Make sure you are giving yourself enough recovery time between exercises. If u are doing them every day, maybe give yourself a day or two of rest days instead. Also, try some suitcase carries to help. Good luck!

[@Eatit436]

Thank you so much!!!!

[@OcraMedHealth]

You're welcome!

[@Roy-dt4no]

Is there even more exercises like this?

[@OcraMedHealth]

You could also perform single arm rows.

[@toniovolcano7113]

Thanks for the video. While deadlifting I've felt soreness on the left side of my lower back, I also feel that side feels more 'muscular' when compared to my right side. So I will start these corrective exercises for my right side. Great tip on filming yourself, I think -some weeks/ months from now- I will not only feel both sides of my lower back working in unison, but also any mechanical imperfections on my execution should reduce. Cheers!

[@OcraMedHealth]

Good luck! Let me know how the exercises work for you.

[@marcelvandenakker4181]

And? How did it go?

[@toniovolcano7113]

@@marcelvandenakker4181 It improved, though while filming myself I also found out that poor form was contributing to the pain I felt. Bracing/ engaging my core was key and I was not doing it! I am using this exercises as part of my 'rest day' (which happens to be one day before deadlifts day), and this along with the core bracing has made the pain to almost disappear.

[@bodybydre1470]

Do you recommend doing this every day ?

[@OcraMedHealth]

Every other day is good.

[@kuromikatt9]

For me it was my right foot in front of the other when I squat making my left lower back muscle strong and my right lower back weak I’m trying to fix this now

[@OcraMedHealth]

Good luck and let me know how it goes!

[@slackbal]

Did 5 reps of the 2nd exercise to try out (my right side js weaker). Immediately felt my left glute medius, which is also very tight. im thinking due to overactive left ql and erector spinae, start spasming. Feels like Tension release, thanks so much. Gonna focus on this religiously and finally squat again without pain at some point

[@OcraMedHealth]

Best of luck! Let me know how it goes!

[@CreatinePuppet]

What's the progress?

[@facebook1001]

Thanks for this video! I’ll do these exercises for a month and see how my underdeveloped side develops.

[@OcraMedHealth]

Good luck!

[@shreyas8188]

hey any updates?

[@facebook1001]

@@shreyas8188 It was going well at the beginning until I caught covid. I'm just getting back to it training. These exercises made a difference with activation so I was able to keep the underdeveloped side engaged.

[@tomaskokopelli3913]

@@facebook1001 Hello, can you plase share a new update?

[@rasmusaugustsson4089]

On the last exercise. Which way should you turn to train the right hand side?

[@OcraMedHealth]

Stand on left leg with right leg extended. Turn to right.

[@qwertyovan]

I think my imbalance has come from mixed grip deadlifts, where ive favoured on way of gripping and not the other. Ill try to implement these. How about one legged dumbell deadlifts?

[@OcraMedHealth]

That’s why I deadlift with a double overhand grip. I use a hook grip. One legged work is fine. Good Luck!!

[@StevenLiTV]

is this exercise sufficient to get the weaker size in proportion to the stronger one? or do I need to "add" more weights/resistance somehow? thank you so much for the video

[@OcraMedHealth]

Eventually you would want to increase resistance as you get stronger. Good luck!

[@StevenLiTV]

@@OcraMedHealth thanks! how do you typically increase resistance on a side plank? would holding a dumbbell/weight on one side help?

[@OcraMedHealth]

@@StevenLiTV Yes, place the weight on the hip area.

[@maze95]

From bike riding my left hip and lower back got strong but my right side is like no muscles since i realised it the disbalance is annoying af

[@OcraMedHealth]

Hope video can help! Good luck!

[@maze95]

Thank you!

[@JolitaBrilliant]

I have this stupid problem, my left side lowed back is visible weaker than right, perhaps my one foot ir more flat than the other i think thats the problem

[@OcraMedHealth]

Give the exercises a try and see if they help. In the meantime, I would have the issue evaluated. Good luck!

[@Atlastree]

Will try my best to follow this and I really hope it works! My right side is far smaller than my left and my right glute is smaller than my left, I also have a longer femur on my left leg which I think has caused my right psoas to be tighter and restrict firing of my lower right back and glute. I will try to come back to this comment with my experience. Do you have anything for increasing one sided external rotations for the hip?

[@OcraMedHealth]

Best of luck! Regards to hips, yes I have several videos for that.

[@Le0xo]

my right errector is massive compared to my left and its bothered me my entire life. it actually causes my right arm to rest more onto my body awkwardly. thanks for the vid finally might be able to fix this. gonna work on the side planks but do you know of any weighted workouts to focus left errector? i want to work it hard asf

[@OcraMedHealth]

Hope you have made some progress. Good luck!

[@kaydonhercules6983]

did it work

[@johnwalters7502]

If it's difficult to determine which side is weaker, is it productive to simply do both sides for equal reps and sets? Won't the weaker side eventually catch up?

[@OcraMedHealth]

You certainly can work both sides. If you can't tell the difference of what side is weaker, the difference must only be slight (which is a good thing). Good luck!

[@ryan_hunan]

Hey Doc, would you do this before or after a workout? Before to activate the weakside, or at the end as a finisher?? Also, would it be wise to sub-out barbells squats while addressing this issue with some unilateral leg work, just to not compound the issue with really heavy load?? Thanks man!!

[@OcraMedHealth]

I would do these exercises after you train or on an off day. You could still squat if you want, but keep the weight light for awhile until you resolve the issue. Unilateral work is great to do. Good luck!!

[@ryan_hunan]

@@OcraMedHealth Thanks for the response, Doc-- I really appreciate it!!

[@Tomarusan]

My left back is bigger than my right. Which side should I do the exercises?

[@OcraMedHealth]

Focus on the weaker side.

[@justmagen5676]

So the bent over the bar movement, is the leg that’s on the floor the side that’s working? Or the leg that’s in the air? I assume leg down, like arm down for the plank, but I need clarity; please.

[@OcraMedHealth]

Leg that’s in the air is side that is working.

[@cgreen6369]

The side plank kills my shoulders whether I hold if for two or 30 seconds. Any video links to strengthen my shoulders so I can sustain the plank position? Thanks!

[@OcraMedHealth]

Yes, have a lot of videos on my channel for shoulder exercises. Just did another one 2-3 weeks ago.