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Dr Notley Chiropractor & Athletic Therapist in Winnipeg

The Best Exercises for Crossfit Shoulder Health – YouTube

    RKC Plank

    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

    Warm up your hips for power

      Many of the exercises that I use for my athletes may seem to be remedial but despite their simplicity they often result is many miraculous effects.  Range of motion and strength improvements can sometimes be immediate.  I found this article, “Low load exercises targeting the gluteal muscle group acutely enhance explosive power output in elite athletes”,  which uses many of the corrective exercises that I already give to my patients.… Read More »Warm up your hips for power

      Can’t touch your toes?

        RKC Plank

        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 Place your… Read More »Can’t touch your toes?

        Achilles’ Tendonitis? Time to work into the pain

          Achilles tendonitis can be an annoying thing to deal with. As a Chiropractor/ Athletic Therapist I have a number of athletes (Runners, Triathletes, Crossfit athletes etc) that come to me for Achilles’ tendonitis. A better term for it is Achilles’ tendonopathy because there doesn’t appear to be any inflammation that is occurring. Achilles’s tendonopathy often can be frustrating because you can stop activity and have the pain disappear but then… Read More »Achilles’ Tendonitis? Time to work into the pain

          The Baby Get Up – Exercise and Assessment tool

            One of my favourite exercises with a kettlebell is the Turkish get up.  The unique part about the Turkish get up is that it takes use through a variety of movements that we should be able to perform in our daily life. These movements, primary movement patterns, are movements that are first learned within our first year of life but with an inactive lifestyle, .  Examples of movement patterns are:… Read More »The Baby Get Up – Exercise and Assessment tool

            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

              Heat vs Ice

                RKC Plank

                Key points: 1. You can never go wrong with ice.2. Always ice for the first 72 hours.3. If you use heat and within a half hour to an hour you feel stiffer and more sore then you should be icing.4. Use moist heat over dry heat.5. Use a wet towel between the heat/ice and your skin. Have you ever been in a situation where you sprained your ankle or your… Read More »Heat vs Ice

                Cognitive Behavioral Therapy Changes Gray Matter Morphology in Chronic Pain | Pain Research Forum

                  Chronic pain can be a tough ailment to deal with.  For many, they can’t find their cause of pain.  X-rays, MRIs, Blood tests. Chiropractic care, Athletic Therapy, Physiotherapy, Injections, surgeries may not find the cause nor aide in relief.  One method that may be helpful is Cognitive Behavioral Therapy.  Check out the following link. Cognitive Behavioral Therapy Changes Gray Matter Morphology in Chronic Pain | Pain Research Forum. Originally posted… Read More »Cognitive Behavioral Therapy Changes Gray Matter Morphology in Chronic Pain | Pain Research Forum

                  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 Originally posted on May 17, 2022 @ 4:37 pm