Muscles Strengthens deep neck muscles in the front of the neck. Stretches suboccipital muscles and the base of the skull Start position Sitting relaxed in a chair with upper back support Hand on chin Finished position Use your hand to help move your chin towards your neck to give yourself a double chin. Most of the work should be done with your neck muscles and not your hand. At the… Read More »Neck Retraction Exercise
by Dr. Christopher Notley “John, you have to relax …. Slow down…. Breathe!” In this day an age our life seems to be running on fast forward. You need to multi-task at work dealing with bosses, employees or customers. When you go home you have bills to pay, house to maintain, kids to take care of. It is never ending. It stresses you out. It affects you physically you start… Read More »Take Some Time to Breath
High heels are a staple in many wardrobes, often seen as a symbol of elegance and professionalism. But if you’re one of the many women who love their heels yet suffer from back pain, it might be time to reconsider your footwear choices. A recent study by Fadhila Firmanurulita and colleagues highlights the hidden risks of wearing high heels, specifically for female sales employees who spend long hours on their… Read More »High Heels Effect on spine health
Muscles used 1. Gluteus Maximus2. Gluteus Minimus3. Gluteus Medius4. Piriformis Start Position (for left side)1. Lying on back2. Left knee bent to 90 degrees, hip flexed to 90 degrees3. Grab left knee with right hand Finish Position1. Pull knee across the body towards the opposite hip2. Keep hips flat on ground Common Errors1. Lifting hip up on side being stretched
This weekend I volunteered my time at Crossfit Winnipeg for their competition, Frostfit. Last year at the same event I was treating a number of shoulder problems. This year the trend was the use of Kinesio Tape (other names for it being Spidertech tape, Rock tape, K-tape). The use of Kinesio tape has been around since the 80s. More recently, it has been popularized in sports such as volleyball, diving… Read More »Kinesiotape review
Pain can be a frustrating thing to deal with. You can see all the health care professionals, endure blood tests, have MRIs, CAT scans, X-rays but a cause may not be found. This is because pain is not always as a result of damage but a result of the brain’s interpretations of the stimuli it receives. What you are experiencing isn’t fake; it IS real. recently found a post that… Read More »A Primer on Pain | True Movement
Supine lie The supine lie is often an exercise I use for those dealing with back pain. While in this position, you are to focus on relaxing. If this isn’t comfortable then another position may be needed. As you relax in this position focus on breaking from the belly. As you inhale you feel your belly rise and your sides expand out. As you exhale these collapse in. Spend some… Read More »Exercise: The Supine Lie
Low back pain is one of the most common reasons people seek care, and almost everyone with back pain is told to “strengthen their core.” The problem is that core exercises for low back pain are often discussed as if they are one single approach. In reality, they include different exercise styles that load the body in different ways and aim to produce different outcomes. A recent large systematic review… Read More »3 Core Exercise Methods That Actually Reduce Back Pain
Have you ever woken up in the quiet, dark hours of the early morning, wondering why your physical discomfort feels twice as intense as it did at bedtime? If you live with chronic pain, you are likely familiar with the frustrating phenomenon where symptoms amplify around 3:00 AM. While we often assume we feel more sensitive simply because we are tired, clinical research reveals a much more complex “vicious cycle.”… Read More »Why Your Pain Peaks at 3 AM: The Surprising Science of the Sleep-Pain Vicious Cycle
