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Piriformis II stretch

    Muscles used Piriformis Gluteus Maximus Gluteus Minimus Gluteus Medius Low Back Start Position (for right side) Sit down on table with one leg up on the table (as in picture) Other leg off table Finish Position Bring the upper body to the knee and drop that shoulder towards the table Modifications By bringing the upper body down anywhere towards the table will give different stretches to the buttocks region and… Read More »Piriformis II stretch

    Activated Glial Cells Amplify Pain

      Pain is a curious thing.  I treat people with it all the time.  Many people get better with what I do.  Others show no response. Some have pain no matter what they do, even months or years after an injury or even when no injury has occurred.  Why is that? Here is a little bit of information on what can cause pain outside of the direct causes of acute injury. Check… Read More »Activated Glial Cells Amplify Pain

      Pushups: Getting Started by Taking a Step Back

        Most people avoid exercises because they can not do them or they can’t do them properly. Recently I have made a rather significant change in how I exercise.  I have shifted from the machine weights, dumbbells and barbells to kettlebells, body weight exercises and using the TRX suspension trainer.  The main reason is because I don’t have the time, what with family obligations,  to go to the gym or even… Read More »Pushups: Getting Started by Taking a Step Back

        Self Myofascial Release of Levator Scapulae

          The levator scapulae begins on the side of the neck, travels down underneath the trapezius muscle and attaches onto the shoulder blade. It is often confused with a problem in the trapezius. It is a common cause of “stiff neck syndrome”  Actions When the neck is stabilized the muscle rotates the shoulder blade downwards and elevates the scapula. With the shoulder blade is fixed , this muscle assists rotation of… Read More »Self Myofascial Release of Levator Scapulae

          The Best Mattress for Back Pain: A Evidence-Based Guide

            If you’re searching for the best mattress for back pain, you’re likely caught in a frustrating cycle of morning stiffness and restless nights. The answer isn’t about the most expensive brand or the trendiest material; it’s about scientific support and personal alignment. This guide consolidates decades of clinical research to help you find the sleep surface that can truly make a difference. Why Your Mattress is Key to Relieving Back… Read More »The Best Mattress for Back Pain: A Evidence-Based Guide

            the Half Kneeling Thoracic Rotation: Unlock Thoracic Mobility

              healthy spine

              Unlock Upper Back Mobility and Improve Spinal Health with the Half-Kneeling Thoracic Rotation The half-kneeling thoracic rotation is an effective exercise for improving thoracic spine mobility. It challenges stability, flexibility, and coordination, making it a valuable addition to any mobility routine. In this blog, we’ll cover why this exercise is important, how to perform rotations to both the open and closed sides, and tips for maximizing its benefits. Why Is… Read More »the Half Kneeling Thoracic Rotation: Unlock Thoracic Mobility

              2 Great methods on How to Get Out of Bed With Back Pain

                RKC Plank

                You may be suffering with back pain right now, and even the smallest movements, like how to get out of bed with back pain, can feel unbearable. It’s frustrating. You want to rest and recover, but every attempt to lie down or stand up sends a sharp reminder that your spine isn’t happy. When your back is sore, the way you move matters. Sudden twisting or bending can make things… Read More »2 Great methods on How to Get Out of Bed With Back Pain

                Enjoy healthy elbows, wrist and hands, with these circle exercises

                  Elbow Circles The elbow joint is actually made up of 3 joints. These joints allow the elbow to bend and straighten as well and pronation and supination (turning the palm down and up when the elbow is bent). To perform this exercise: Begin with your elbow straight and your palm facing forward. Begin to bend your elbow. During this time supinate (turning the pinky side of the hand up towards… Read More »Enjoy healthy elbows, wrist and hands, with these circle exercises