Blog

The Doorway Stretch: Enhancing Shoulder Mobility and Movement Variability

The doorway stretch is a popular method for improving flexibility and mobility in the chest and shoulders, but recent research has shown that its benefits go deeper, particularly in addressing the pectoralis minor muscle. This muscle, along with the pectoralis major and anterior deltoid, plays a crucial role in scapular positioning and glenohumeral (shoulder) range of motion (ROM). Let’s explore how the doorway stretch can improve these aspects, especially for… Read More »The Doorway Stretch: Enhancing Shoulder Mobility and Movement Variability

Pushups – Protecting the shoulders

Pushups can be a problem for those with shoulder issues and possibly the reason for their shoulder pain. Proper technique may be all that is needed to take away the pain. Stabilizing the shoulder with this simple tweak to the pushup may decrease your pain and increase your strength in pushing movements thus protecting the shoulder. If you have difficulty with this exercise try performing a push up position plank.… Read More »Pushups – Protecting the shoulders

Joint centration » Hans Lindgren DC

To perform movement optimally we need joint centration. This requires proper joint positioning. Joint positioning is influenced by joint mobility and stability. Check out this article, by Dr Hans Lindgren, who explains it more Joint centration » Hans Lindgren DC. How we move isn’t always proper. These are known as faulty movement patterns. They may be the result of previous injuries, lack of movement or even from poor technique taught… Read More »Joint centration » Hans Lindgren DC

Exercise: The Brettzel

One of the new catch phrases that is going around in sports conditioning and in musculoskeletal health care is “corrective exercise”. Presently, my simple definition of corrective exercise is, “Exercise that improves a dysfunctional movement”. The Bretzel, named after Brett Jones and its pretzel like positioning, is becoming one of my favourite corrective exercises. I have found this exercise to be great in improving neck extension, shoulder flexion, hip extension, back… Read More »Exercise: The Brettzel

Healthy Spine: What does it mean

Defining Health To understand what a healthy spine is, we must first define health itself. Health is a multifaceted concept that goes beyond the mere absence of disease or symptoms. According to the World Health Organization, health encompasses a state of complete physical, mental, and social well-being. This means that even if someone has symptoms or conditions, they can still be considered healthy if they maintain functionality and well-being in… Read More »Healthy Spine: What does it mean

Glute Stretch

Glute Stretch Gluteus Maximus Gluteus Minimus Gluteus Medius Start Position (for left side) Lying on back Left knee bent to 90 degrees, hip flexed to 90 degrees Grab left knee with left hand Grab left shin with right hand Finish Position Pull with both hands towards the opposite shoulder Modifications Wrap towel around leg if you can not hold onto the leg (especially with holding the shin). Instead of pulling to he opposite shoulder… Read More »Glute Stretch

Too Hot for Comfort

by Dr. Christopher Notley After a long winter we all want to be able to enjoy the summer; however short it might be. Whether it is getting outside to work in the garden, playing a sport, or just playing with the kids under the hot sun, we all love to be out in the sun. But during those hot summer days we do run the risk of heat illnesses such… Read More »Too Hot for Comfort

Activating Gluteus Medius: Improving the single leg squat

Runners, walkers, gym rats, crossfitters can have problems with performing a squat or single leg squat. I use the single leg squat to assess my patients because a large portion of running, walking, and “doing” stairs is performed on one leg. One of the tell-tailed signs of a poor single leg squat, or squat for that matter, is what is known as knee valgus. We often can see this problem… Read More »Activating Gluteus Medius: Improving the single leg squat

Hamstring Stretch I

Structures stretched Hamstrings Sciatic nerve Start Position Lying on back Thigh perpendicular to floor Hands holding thigh Finish Position Straighten Knee Modifications Loop towel around thigh to hold thigh. Common Errors Not having thigh perpendicular to floor.

Conservatively treated massive prolapsed discs: a 7-year follow-up. – PubMed – NCBI

Having a disc injury sucks. It stops you from working, enjoying your hobbies, and exercising. They can last a short time or a long time. They can be mild or severe. Some times, people can be in so much pain that they feel as though they have no other choice but to go under the knife. I recently had a patient of mine come in having had such a surgery.… Read More »Conservatively treated massive prolapsed discs: a 7-year follow-up. – PubMed – NCBI