Stretches

Doorway Stretch: Improve Shoulder Mobility and Reduce Chest Tightness

We often hear that “bad posture” is the cause of our aches, but the reality is more about a lack of movement variability. My philosophy is that our body is incredibly adaptable; it becomes efficient at the positions you inhabit most often. If you spend your day at a computer or performing repetitive lifting, your body isn’t “failing”—it is simply adapting to a stationary demand. The discomfort you feel in… Read More »Doorway Stretch: Improve Shoulder Mobility and Reduce Chest Tightness

Exercise of the Week: Cat-Cow

To prepare your spine for your work day or if you are suffering with acute lower back pain one of the exercises that I recommend is the cat-cow exercise. This is not an exercise that is intended to be a stretch or to seek greater range of motion. It is more of a mobility exercise. The cat cow exercise has been found, in as little as 5 to 8 cycles,… Read More »Exercise of the Week: Cat-Cow

Comparing Foam Rollers

I recently received a foam roller from m80roller.com. I had been interested in their product to see if it would be worthy of selling at my office since I often give foam roller exercises for my patients. I decided to write this post to compare my experience with different foam rollers. This will not be a post to say how wonderful the m80 roller is as a thank you for them to… Read More »Comparing Foam Rollers

The Best Exercises for Crossfit Shoulder Health – YouTube

Take a look at these exercises for taking care of your shoulders. There are a bunch of exercises I already give my patients, some new ones and some that I’d avoid for some of my patients. What I like is that the video promotes improving mobility in the thoracic spine, scapular stability and finally finishing it off with activities that promote motor control of all regions that aid in shoulder movement.… Read More »The Best Exercises for Crossfit Shoulder Health – YouTube

Can’t touch your toes?

Have you “never” been able to touch your toes? Well this may be the exercise for you. I have been seeing great success in my patients who “have tight hamstrings”. Within a minute or two I have seen my chiropractic patients significantly increasing there toe touching ability. All you need is a 2 x 4 and a pillow of a foam roller. Here is how you do it Did you… Read More »Can’t touch your toes?

Half Kneeling Hip Flexor Stretch | How to Do It & When It Helps

What Is the Half Kneeling Stretch? The half kneeling stretch (often called a hip flexor stretch or kneeling lunge stretch) is a simple mobility exercise used to improve movement through the front of the hip. It is commonly recommended for people who experience: Rather than trying to permanently lengthen muscles, this stretch helps the body move more comfortably by reducing tension and improving tolerance to movement. Why This Stretch Works… Read More »Half Kneeling Hip Flexor Stretch | How to Do It & When It Helps

Hamstring II Stretch

Muscles Stretched Hamstrings Start Position Sitting on floor One leg straight Other leg bend Back straight Toes pointing up. Finish Position Bend at the hip Bring chest forward. Keep back straight Modifications Point toes slightly out to stretch the outer hamstring Point toes slightly in to stretch the inner hamstring Common Errors Bending forward with the trunk Knee bends

Straight leg raise correction: Passive Leg Lowering Progression

Here is another one of my favourite exercises to give to my chiropractic patients for improving their ability to perform a straight leg raise. Passive Leg Lowering Progression Lay on your back. Raise raise both legs up and rest one of them on a pole or door jam. Keeping the legs straight, lower the other leg down to the ground. Repeat 10 times on each side Test to see if… Read More »Straight leg raise correction: Passive Leg Lowering Progression

Side Lying Quadriceps Stretch

Muscles Stretched Quadriceps Start Position Lying on side opposite to leg being stretched. Grab just above the ankle. Knees together Finish Position Pull heel towards buttocks. Front of thigh facing forwards Knees together Modifications Use towel around ankle if you can not reach or hold onto the ankle If you reach the buttocks extend the thigh back and push hip forwards. Common Errors Not bringing heel to buttocks first Turning… Read More »Side Lying Quadriceps Stretch

Hamstring III Stretch

Muscles Stretched Hamstrings Start Position Sitting on table One leg straight on table Other leg straight down off side of table Back straight Toes pointing up. Finish Position Bend at the hip Bring chest forward. back straight Modifications Point toes slightly out to stretch the outer hamstring Point toes slightly in to stretch the inner hamstring Reach for the toes to stretch the lower hamstring Reach for the ankle and… Read More »Hamstring III Stretch