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- Опубліковано 5 чер 2024
- Doctor Andrea Furlan explains all about sciatica. She will show pain relief exercises.
The 3-3-4 method includes
- 3 positions to relieve low back pain and leg pain
- 3 exercises for pain caused by radiculopathy and nerve compression
- 4 activities to avoid if you have sciatica
00:00 Introduction
02:34 Disc herniation
03:39 Neurological exam, reflexes
04:10 Electromyography
04:30 Cauda equina syndrome
04:46 Position 1. Z-lie position
06:22 Position 2. Prone lie on elbows
07:56 Position 3. Prone lying
08:47 Exercise 1. Keep walking
09:22 Exercise 2. Sloppy push-up exercise
10:27 Exercise 3. Standing back extension exercises
11:55 Avoid bendng the trunk
12:45 Avoid bending forward
14:03 Avoid sitting without lumbar support
15:40 Avoid stretching the hamstrings muscles
16:10 Don't do hamstring stretches
16:27 Avoid chronic pain
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Products used by Dr. Furlan in this video:
Yoga mat: amzn.to/2KV2WPB
Lumbar support: amzn.to/3r84JRm
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Download the document with a summary of the 3-3-4 Method
bit.ly/Sciatica_document
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LinkedIn: / drandreafurlan
=============================================
ALERT: This video is not intended to replace medical
advice. If you think you have a condition that is
causing you pain, please consult with your doctor
to get a diagnosis and a treatment plan for you.
The intent of this video is only for educational
purposes.
=============================================
Thanks for your advice, I started doing exercises after watching your video and I got 80 % cured,
Thank you for this comment. I'm glad to hear that you improved. Please make sure you talk to your doctor. Consider subscribing to this channel. I have many other videos that you might find useful.
These exercises are very helpful. Thank you 💕.
@@DrAndreaFurlan
my
@@DrAndreaFurlan very useful for body
can i ask. is it ok to use support like gerdle to wrap around the hips.? thank you so much.
Hi My name is Patrick from PA, USA. I have been a nurse for 21 years. I injured my back twice during my career. First, in 2002 in Virginia, and 2nd in 2013 in PA. I have lived with chronic low back pain for years. I stopped working in nursing homes and hospitals due to chronic back pain. Recently, this pain started on my right buttock and traveled down to my knee. I cannot sleep, stand or sit. The worst is bed rest. Thanks to Dr Andrea for this video of sciatica and disk herniation. I love my job and I want to return to serving the needy.
I just posted a new video about exercises for knee osteoarthritis. ua-cam.com/video/2SpfK5aWSHE/v-deo.html
Me too since Dec.suffering
Of all the many videos regarding sciatica that I've watched, this is by far the most informative and helpful. It felt like I consulted a doc face to face. Thanks Doc!😊
Thank you so much for these demonstrations and explanations; currently experiencing the acute phase but your words about myofascial muscle pain I am likely experiencing make me very optimistic about my recovery. Also the 12 week framework for experiencing pain is something I hadn’t heard before so that gives me patience.
Thank you very much Dr.So glad in finding you as you continue solving and healing me and the entire problems I have been suffering so long.God Bless you Dr.
Dr. Andrea, you are really very graceful in your demonstration doing all the exercises to teach us. I am 84 years old [born on 02 Jan 1937] and had been an active sportsman in various sports, e.g. as a soccer coach and playing soccer, and I love the sun, the sand and the sea. I had also served in Army as an Infantry Officer for 12 years. Dr. Andrea, how old are you by the way? I can only guess you are in your early 50s. I wish there are many doctors like you so well qualified and able to perform such graceful moves in so many exercises. I am keeping up with most of your exercises. So thank you for your care and the love of your profession, and may the good Lord bless you and your loved ones abundantly.
Dear Mr. Goh. It is an honour to read your comment. Thank you very much for serving in the Army for 12 years. I just turned 52 last week. I hope these exercises will continue helping you. God bless you too, Sir.
Thank you for your service!
Thank you so much for this video, Dr. Andrea! I suffered from sciatica in 2018 and it really was so painful, I could not move.
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Which Madison you take for cure sciatica please tell me
Спасибо. Чудесные упражнения. Главное они очень плавные и не причиняют лишней боли.
Thank u Dr
Good morning Doctor Andrea, you are really a very knowledgeable sympathetic person, I am currently in the middle of a very bad sciatica attack going for a scan this afternoon ..About 6 years ago I had a similar attack and the scan showed my L2 was herniated, in fairness they had me back in the next day I was in hospital and they did a epidural into the disc with anti inflammatory drug. It was amazing within one hour the pain was gone and no reoccurring problem since until now..So hopefully the same technique works again👍
I’m glad to find you on UA-cam. You are knowledgeable and professional and helpful. Thank you.
I appreciate that!
Thank you for explaining this. I was doing lots of stretching after watching a different video on UA-cam but your advice saying not to but to rest instead whist my sciatica is flared up is much more beneficial.
Hi Tina. Thank you for this comment. I'm glad to hear that you improved. Please make sure you talk to your doctor. Consider subscribing to this channel. I have many other videos that you might find useful.
@@DrAndreaFurlan مرحبا دكتور اتمنئ ان تتواصلي مع حتئ استفد من خبرتك بهذا التخصص
Ευχαριστώ κυρία Φαρλάν! Οι ασκήσεις σας με βοήθησαν πολύ!
Thanks
Thank you Dr. Andrea Furan. Finally I find a Dr. speak the language like my own. I had this pain with me over ten years and it sounds never going away. It’s only different is better or worse. The worst time coming that I am not able to do anything but only lay on the bed. I will try to do the exercises to see if there are any changes. Thank you.
Wonderful Advice. I've had sciatica for 40 years...long story. Through trial and error through these years, every word and exercise you said is spot on.
Hi Diane, thank you for sharing that.
It’s very professional and very well executed. I am going to follow the advice. Thank you
Glad it was helpful!
Dr. Furlan, thank you so much for your help. So well done.
Hi Gretchen. Thank you for this comment. Have you seen my website yet? All of my videos are organized by topics and you can download all handouts, worksheets and booklets that I made. You will need to sign up for a membership to access all of my materials. It is FREE to become a member. Check it out: www.doctorandreafurlan.com
And please remember that I do not give individual medical advice via email, social media or website. My channel and my website are for educational purposes only. For any individual medical advice, please talk to your doctor.
Thank you so much for helping us. God bless you 🙏.
So nice of you
Thank you for the very useful work outs for my lower back pain. I’m going to practice it .
Hi Ranuka. I have many other videos in my channel. www.youtube.com/@DrAndreaFurlan/videos
So it's been 3 months of having this sciatica thing... My doctor gave me excercises to do but I think they somehow increased my pain. I have started doing your excercises and hoping I get better results soon. My left leg is really killing me as I'm typing this. I try to walk every day as well. Thanks Dr.
Love from south Africa
Hi, gping through the same atm.
How are you now?
Me same pain ! How you doing now?
This is awesome video.
Thank you so much Doctor Furlan.
Dear Dr Andrea last night severe sciatica pain woke me up at 4am. I’ve been suffering for 3 weeks
I quickly positioned myself with chair
After 2 minutes I experienced pain relief!!!!! THANK YOU so much!💐
Thank you doc. For sharing tips for sciatic pain. Almost everyday I have neck pain and suffering for my lumbar. I will try to do the exercises. God bless you!!
Thank you for watching and for writing this comment. God bless you too. Consider subscribing to this channel. I have lots of videos that you might find useful.
If you haven't tried the cervical traction, try it out. My neck problem which caused the numbness on my left hand. My chiropractor use the cervical traction and it helps. My physical therapist also uses it for 15 minutes, and now I no longer have numbness problem on my left hand. I bought a home cervical traction unit, and use it from time to time.
@@kimdoikyanh n
Thanks for this useful knowledge, I am having sciatic and the pain shoots my right leg and I sometimes feel numbness hope this exercise will help brings relief. God bless you Dr. Happy new year to you
Glad it was helpful!
thanks for this video, i have been through this pain for more than 1 yr now and still the pain is killing me. thanks for this I will try the exercise hoping it will help.
Thanks Dr.Andrea after following your help and guide me through these exercises. I can't keep spreading the word about you to my friends.
Thank you so much Cecilia
Thanks Dr. Andrea always your all Videos are very informative great teaching many are being benefitted by your free consultation. May the Lord bless you and your family.
I have many other videos about chronic pain in my channel. Please share with people that you know.
Excellent! Relieved pain and informative. Thank you.
Great to hear!
Very helpful! Thank you so much for sharing the knowledge!❤️❤️❤️❤️❤️❤️❤️❤️❤️
Thank you so much Dr. Andrea Furlan for sharing this video. I will try hard to do this exercise to help since I got herniated disc from year 2019 here South Korea where doctors here doesn't explain well how to help and do stretching exercise in English or even just for their own language. I'm suffering back again from pain since last year of July and only medicines prescribed by the doctors helps me relieves the pain but after just 2 days then pain starts all over again..I thank God and feeling hopeful while watching all your videos that I know it will help for me as for as many people who suffers pain like me. ♡♡♡
I can't believe this advice is free and available on UA-cam. Thanks Doc
Very helpful video and great exercises. I have been doing all the exercises you showed and also do belong to a gym for classes with a trainer.. Thank you so much for also showing what not to do with the hamstrings..
I just started your exercise, and it helps me a lot, thank you very much Doctor
Dr. Furlan, I have started the exercises you have recommended, and it's working. THANK YOU VERY MUCH from Toronto.
Si, multumesc!
Thank you for this comment. I'm glad to hear that you improved. Please make sure you talk to your doctor. Consider subscribing to this channel. I have many other videos that you might find useful.
The best video for recuperating from sciatica pain. I started doing her recommendations and exercise and is working and I am getting better. Thanks Doctor Furlan.
Glad it was helpful!
thanks mam
I tried and it helps me sleep at night. The getting up from seating is something new i never thought about. I sit in front of computer all day. Thank you, doctor!!
Thanks for sharing!
.,
Thank you Dr. Andrea for sharing on us a lot of exercises specially for me suffering of some muscle pian
I hope you feel better soon, Luz.
Thank you very much for the lesson. I will try to do all the excercises. But looking at the explanation, I am convinced that those are the right postures and training. I will do the training and advise the result in a month time.
Cheers from Indonesia.
Thank you. Thank you. Thank you. I watched the rest of your video with my feet on the chair, back on the floor, and facing the ceiling.
Glad it helped!
Your expertise, information and demonstrations of exercises are professional and helpful! Thanks.
You're very welcome!
Gm it have tablet for the pain pain
Thank you so much for the exercise tips God bless you will do them every day
Thank you for watching and for writing this comment. God bless you too. Consider subscribing to this channel. I have lots of videos that you might find useful.
Twenty five years ago I ended getting a herniated disc in the L4 & L5. Could not operate as it herniated inwards. Have had cortisone injections but eventually I retired 8 years ago. Have been going to a chiropractor for the last 4 months. Has helped a little but now doing morning exercises helps a great deal . Some are in this video of yours which I viewed first time today. I will add all the others and hope it will help further. If doing these every day gives me free pain to enjoy the rest of the day then my sincere thanks go to you Dr Andrea Furlan.
I just released a video about cortisone injections ua-cam.com/video/UxHG1pmVwzk/v-deo.html
Learning what NOT to do is just as important as knowing what is do.
Now I know how to get out of the chair correctly, wash dishes, etc.
The pain can be unbearable, at times. I am sure that your suggestions will help me. Thanks! ❤
Thank you so much Dr Andrea. I have been suffering from sciatica for the last 3-4 weeks. I am going to try your 3-3-4 method which you explained and demonstrated clearly. I will come back to you to give the results for sure. ❤
Thank you Dayarani. Have you seen my website already? www.doctorandreafurlan.com/ I hope you like it.
How are you now
Cảm ơn bác sỹ tôi bị đau thần kinh tọa đc 2 tháng rồi khi bị tôi cũng tìm các bài tập yoga trên UA-cam nhưng khi tôi tập thì lại thấy đau hơn bây giờ mới hiểu đc khi mới bị ko nên tập các bài kéo dãn cơ gân càng làm đau hơn cảm ơn Bs rất nhiều !
Thank you so much Dr. andrea for this video it help me a lot for my sciatica now i already start the practice...i hope i been healed..
Glad it was helpful!
Thank you for your sciatica video - only elaborate about the pain which I get above my ankles below the calves especially when I stand for long and walk - thanks Andrea - it would really be helpful - God bless
Glad it was helpful! Please ask your doctor to examine you and find out what is the best in your case.
thnx therapylor
I had surgery for extruded disc l3-l4 some 10 years ago. Unfortunately the pain has returned with a vengeance since I also now have osteoarthritis. I was looking for exercises that would help decrease my reliance on pain meds. I believe your demo will help very much. I am subscribing.
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Thank you Dr Andrea Furlan . Yours videos are very good!
Glad you think so!
Hvala veoma mi pomaže 👌
Pozdrav iz Bijeljine ❤️
Your advice was so helpful, especially the later advice about driving. That's been the most uncomfortable to do and house hold chores like dishes. Thank you.
Glad it was helpful!
Since last night i am having too much pain from my buttock my thighs my leg
I will try this exercise my be its syitica
Thank you.
I greatly appreciate your explanations and advice on how to alleviate pain. Could you do a video for piriformis syndrome?
Yes I can, it is in my to-do list.
Thanks for this great information doc Andrea furlan. I will do this exercise as you instructed. Hope this will help cure my sciatic nerve pain. God bless doc.
God bless you too Ernesto.
Thank you doc. Andre for sharing the info.God bless you ,am watching frm Malaysia
You are very welcome. God bless you too.
Thanks a lot Dr. I haven't seen such a demonstration and explanation till now. God bless you.
Thank you for watching and for writing this comment. God bless you too. Consider subscribing to this channel. I have lots of videos that you might find useful.
I haven’t been able to stand up properly for 2 days, I just finished your exercises and low and behold I am standing straight.
Thank you for your comment.
@Dr. Andrea Furlan Thanks for sharing this knowledge.. I was diagnosed with Spinal Stenosis, L4-L5, and undergone the operation 10 years ago. But now i can feel again the pains i hope you can help me to relive this pains i am suffering.
Thank you for watching the video and writing this comment. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Tthanks Dr Andrea for you advices about the exercise for Sciatica and Disc Herniation.
You are welcome.
Andrea i must thank you for this information on herniated disc . I hope my son who lives in toronto sees you for your advice .
Regards
You are so welcome!
Very useful video, I had a sciatica pain and these excercises had a big added value 🙏
Glad you liked it!
I saw your video Dr. So and I will really follow for pain relief of my sciatica. These video is really helpful to me.
I love all your routines for stenosis, sciatic and nd more. Thank you sweetheart you’re addorable
You are very kind Maria.
Excellent advice ! Thanks ! I had sciatica w severe pain 3m ago. I avoided narcotics and found the positions the doctor Furlan recommended very helpful.
I also found celecoxib and physical therapy quite helpful as well! Be careful taking ibuprofen. Best to ask your doctor for something like celecoxib
Hi Nathan, thank you for sharing that.
Doctor, God bless you for offering your precious time to teach me and others of sacitica problems. Frank
Thank you for watching, Frank. Consider subscribing to my channel. I have a lot of videos about chronic pain in my channel ua-cam.com/users/DrAndreaFurlan
@@DrAndreaFurlan fc
P
Спасибо большое, доктор Андреа, у меня ишиасмуде полгода. Я хожу с палочкой и постоянной болью поаробу ваши упражнени. Скорее всего помогут, потому что они очень понятно и грамотно вами объяснены. Счастья вам и вашей семье!❤🎉
Thank you I appreciate your help ,I am suffering from sciatica after doing a epidural surgery, I can't walk properly the more I try there's a pain in my butt my mind tells me to move but legs not moving , I'm taking steps sometimes so I don't want to put too much pressure on my legs .I ended up suffering with edema , what I like about your videos you show people and explain yourself good ,you take time doing exercises to get relief and tells people do what works best for them which made me feel Less strain some exercises is painful for me being in pain it's unbearable I am happy to have follow you hope to see results
Thank you so much for the exseize tips God bless you I will do them every day
You're so welcome! God bless you too, Barbara.
Thank you for this video. I wish one of the doctors/physical therapists I saw when a bulging disk started pressing on my sciatic nerve would have alerted me about what exercises/stretches I had to avoid, and most specially what exercises to do to relieve pain. I have had this problem for over 2 months and the pain in the front of my lower leg can literally drive me crazy when I drive, sit, or lie down. I hope to avoid surgery but so far it seems the only option viable for my condition (DDD, lumbar scoliosis, stenosis and arthritis). I am 64 , slim, and I exercise every day, but my spine problems are limiting my daily activities. Thanks again for helping us.
I'm glad you like this video. I have enabled "Super Thanks" in all of my videos.
I had surgery over 10!years ago and it was the best thing I ever did. It was minimally invasive but not sure what type you need. I’m suffering again with debilitating sciatica so I’m hoping it’s just a flair up and hoping these do’s and don’ts help. Ten years ago before surgery they just doped you up on medication. Things are different now thank goodness.
Thank you, Andrea, for everything in the video especially the hamstring thing - my physiotherapist made me do it and it's causing the pain to increase. So, thanks for your advice, I now know why the pain is getting worse :)
You're so welcome!
I was doing the same. It was my mistake as I understand right now.
I wrote about my sciatica on another video SO thanks 🙏 a lot for your exceptional help
Thanks Dr Andrea for those positions,they are helping me alot.
Thank you for this comment. Have you seen my website yet? All of my videos are organized by topics and you can download all handouts, worksheets and booklets that I made. You will need to sign up for a membership to access all of my materials. It is FREE to become a member. Check it out: www.doctorandreafurlan.com
And please remember that I do not give individual medical advice via email, social media or website. My channel and my website are for educational purposes only. For any individual medical advice, please talk to your doctor.
Thank you Doc,for these information, I have sciatica and it's so painful 😢
Sorry to hear that
Thanks Dr Andrea. I have a problem of disk degeneration and herniation. I am currently undergoing treatment and related exercises. Initially I thought the exercises were strong but now I am contented that they are ok. Thanks for this knowledge.
You are welcome Imelda
Thank you doc
God bless you doctor for this video with simple exercise tips..🙏
Thank you for watching and for writing this comment. God bless you too. Consider subscribing to this channel. I have lots of videos that you might find useful.
Very helpful advice in order to get rest from pain. Thank you
Glad it was helpful!
I have sciatica your video is helping me Thank you. My right leg and now my left leg I'm leaving with pain everyday.
Happy to help
Thank you so much for teaching me how to decrease/eliminate my sciatica. Its been one long year with this pain that keeps me from sleeping on my right side.
You're so welcome!
Hi. How are you feeling today?
Did you heal your sciatica??
Excellent. I have got Sciatica since August 2021 and i have to try this exercise. Thank you so much.
You are welcome!
Thank you Dr. I will start as soon as possible
Hi Doctor, My daughter suddenly had Sciatica , I sent this video of you to her so she can exercise same as you did ,Thankyou so much for sharing .Please take care our health
Thank you for watching the video and writing this comment. I hope she gets better soon.
How is your daughter now
@@DrAndreaFurlan hi ..im experiencing weak left leg i tend to move slow and i walk slow because i feel that my left leg is heavy and hard to move and walk as well as my hip its seems that wesk
God bless you for helping us all. Thanks a million.❤😇
You are welcome. God bless you too.
Thank you for your video..I think this well be helpful for my hip & knee pain.Especially hip pain
You're so welcome!
Thank you Dr Andrea as your exercise is very helpful.
I'm glad to hear that.
Thank you doctor for helping people God bless you
God bless you too.
I just wanted to share with all the subscribers here. Sciatica sufferer. I was recently given diclofenac. It seems to really help issues when in pain for walking. Might help you too! Can b hard on the kidneys so you need to be tested for kidney function sadly. I also have been using CBD patch on back and that helps. I place it in the lower lumbar. I have a disc herniation.
Trying to avoid surgery right now. Might help for a bit. God bless you all!
Thank you Mike for sharing your experience with us.
My name is Joe Prasaud and I have chronic pain and Sciatica and I'm not getting help from any doctor so I was watching your videos and it's very interested so I'm started following you now by the way I am from your neighbor Country Guyana you are doing an amazing job educating people about pain management I am hoping to reach you one day have a great day and be safe
I have sciatica nerve problems for a long time now. I will try these exercises. Thank you for sharing this
You are welcome!
Very Very informative..the exercise really gives relief.thank you.if you ever had sciatica you know how painful it can be. At times while in the shower with shampoo I used to jump into bed as pain gets unbearable
You are welcome!
Öl l 0lajosKépes 0lajosKépes 00
0-t bokTorna
Feladó
😮 Boka talptorna
Thank you for all of your great videos!!
About three years ago, I started having ( not so painful) electricity sensations, in the back of my left knee, than, six months later, a STABBING PAIN, awoke me up, and I was screaming with excruciating pain! I’ve had this maybe four times in the past two years, I mean, SEVERE!!!!
No disc herniation, no baker’s cyst, and, a doctor, has yet to figure out, why these stabbing pains are happening!
I do have disc degeneration, bulging disc( none pressing on the nerves) where is this specific electrify pain coming from?!!!!
Excitable Cells
Did u get a MRI ??
Thank God !! a real Dr !!!
Thank you Doc !!!!
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Dra. A senhora conquistou com sua simpatia um Brasileiro além mar...
Espero que minha explicacao tenha ajudado.
After my bilateral mastectomy I woke up with a pain in my left side by my hip. It was diagnosed as Bursitis and was sent to physical therapy. Im hoping these exercises help as well. Thanks Doc 🙏
Thank you for watching.
good morning I just start your exercise and am enjoying it thanks
@@DrAndreaFurlan o
I have been going this problem for two and half years on my right leg, the pain goes down all the way to arch(foot) , having a really hard time to sleep. hope this method could ease my pain
I have many other videos about chronic pain in my channel. www.youtube.com/@DrAndreaFurlan/videos
what about now please tell me?
Many thank doc for ahowing exercise to heal sciatic nerve pain. gid bless you doc!!
Thanks for your advice. Going to start the exercises tomorrow morning.
Best of luck!
thankyou so much for this! made me realise what caused my pain. on to recovery now, thankyou!!
You're so welcome!
Thank you for making these excellent tutorials. What treatment besides surgery is available to someone as myself who has both DDD and DH
That is great to hear. Please share this video with your friends. I have lots of videos about chronic pain on my channel ua-cam.com/users/DrAndreaFurlan And don't forget to turn on the notifications 🔔
Mulțumesc frumos pt. explicații, și exerciții d-na doctor, îmi este de folos,a probleme cu coloana vertebrală!👍🙏
Hi Maria, I have other videos for back pain on my channel.
Thank you so much for your teaching how to take care of the Sciatique Pain. In this few day, I just have this Sciatique Pain. I follow yuor demontration, I hope that will be helping me. Thank you so much. May God bless you. Sr. Francesca
Thank you for watching and for writing this comment. God bless you too. Consider subscribing to this channel. I have lots of videos that you might find useful.
@@DrAndreaFurlan k,m
This is very beneficial for me, since I’m undergoing theraphy for sciatica…most of the exercises are very similar to what they are doing to me. Thank u so much.❤️
You are very welcome Jacinta
your clear explanation of parts nomenclature from the diagram showed is absolutely amazing. Many people yet do not know what is a disc and a lumbar. What is sciatica in general and how the pain radiates from the lumbar to the buttocks and down where the nerve division takes place and one branch going to the front side. Next coming to activities, what to do, how to do is also well told. I had an lumbar operation seven years back when in Saudi Arabia to ease the pressed sciatica nerve which became very very painful as I couldn't stand in a place for more than half a minute. I had to keep walking, lye down or sit for short intervals. After the operation now I am comfortable. I will keep following your methods to be more comfortable. Thanks Dr. Andrea. God bless
Thank you for watching and for writing this comment. God bless you too. Consider subscribing to this channel. I have lots of videos that you might find useful.
Dear doctor ,how many months we. Will do exercises.
@@carolinejohnson3064 😊
THANK YOU SO MUCH DR. FURLAN FOR UR ADVICE.👍👍👍👌👌👌✌️✌️✌️
Always welcome