By Dr. Chirstopher Notley DC Key points: Consume 25 to 35 g of fiber per day Consume 7 to 10 servings of fruit per day Don’t increase consumption quickly Increase water when increasing fiber consumption It might be rough trying to eat enough fibre in your diet but it is a must. Fibre is a non-digestible substance. Despite it being non-digestible and that it does not contribute to your vitamin,… Read More »Make Fiber a Regular part of your diet
The reach roll lift exercise may be a helpful exercise to practice if you are struggling with working overhead or performing exercises such as the shoulder press, snatch, push press, and overhead then you have poor scapular stability. The intent of the reach roll lift is to increase activation of the lower trapezius, rotator cuff and latissimus dorsi to aid in better shoulder stabilization in overhead positions. Better stability of… Read More »Exercise: Reach Roll Lift
If you’ve been following my previous post, “The Front Plank: New Challenges,” you know how crucial it is to maintain core stability while moving your limbs. Now that you’ve got a handle on those foundational exercises, it’s time to push your core strength even further. Introducing TRX suspension trainer exercises and therapy ball workouts can seriously ramp up the intensity. These exercises are perfect for athletes and fitness enthusiasts who… Read More »The Front Plank Exercise: More Challenges
The shoulder is one of the most common areas that I treat. Poor scapular stability is one reason for shoulder pain. Serratus anterior seems to be the culprit. Serratus anterior has forgotten how to works (let’s call this serratus anterior amnesia). The Quadruped serratus push up is one of the first 2 exercises I used to teach the serratus anterior get working. The other exercise is the prone thoracic extension… Read More »Shoulder Care: Quadruped serratus anterior push up and progressions
by Dr. Christopher Notley Progressive muscle relaxation is a commonly used form of stress relief. It involves the systematic contraction and relaxation of different muscles of the body. Find a comfortable place to sit or lay down and then removed all articles of clothing which may be tight on your body (watches, shoes, tie, socks, etc). Close your eyes and take a couple minutes to focus on your breathing. Take… Read More »Progressive Muscular Relaxation
I discovered an interview, on YouTube, of Dr Stuart McGill, a highly respected researcher in the study of spinal biomechanics. He is at the forefront of understanding the effects of exercise and movement on the spine. I have mentioned his research before in this blog. The information mention in this video is too good to not share with you. I spent the time to transcribe everything that was said in the video… Read More »Myths About Back Injuries
Burpees are touted as one of the best body weight exercises that can be used for metabolic conditioning. It is loved by some and loathed by many. In its most basic form it takes you from standing to the bottom of a squat to a tall plank position (top of the pushup) back to the bottom of the squat and back to standing. Often added in is a pushup and… Read More »Why do burpees hurt my back: My Thoughts
Explore key strategies for preventing and managing musculoskeletal injuries in firefighters with insights on chiropractic and athletic therapy.
The hip hinge is not an exercise to increase strength or build flexibility. It is an exercise to activate our hips to flex. When I watch people bend over to lift up a box, change a baby or to brush their teeth one of the most common errors in movement that I see is that they bend at their lower back rather than at their hips. There may be a… Read More »Exercise of the Week: Hip Hinge
Pain is one of the primary reasons athletes and others come to my office. To most, pain is a result of an acute injury or due to a repetitive strain. Once the tissues have healed and the repetitive strain has been reduced tissues are generally fully healed within 3 to 6 months. But for some people pain persists beyond this point. This is known as chronic pain. The frustrating part… Read More »Understanding Chronic Pain
