As a chiropractor I can’t prescribe medication to my patients but I can recommend alternatives that may assist with pain relief. I had learned awhile back that low levels of B vitamins, specifically B12, could be the result of pain in patients. So is this true? Could simply increasing your B vitamin levels help with your pain? I decided to do some research. Here is what I learned Does this mean… Read More »Vitamin B and pain
Here is another one of my favourite exercises to give to my chiropractic patients for improving their ability to perform a straight leg raise. Passive Leg Lowering Progression Lay on your back. Raise raise both legs up and rest one of them on a pole or door jam. Keeping the legs straight, lower the other leg down to the ground. Repeat 10 times on each side Test to see if… Read More »Straight leg raise correction: Passive Leg Lowering Progression
Muscles Stretched Quadriceps Start Position Lying on side opposite to leg being stretched. Grab just above the ankle. Knees together Finish Position Pull heel towards buttocks. Front of thigh facing forwards Knees together Modifications Use towel around ankle if you can not reach or hold onto the ankle If you reach the buttocks extend the thigh back and push hip forwards. Common Errors Not bringing heel to buttocks first Turning… Read More »Side Lying Quadriceps Stretch
Key points: 1. Omega 3’s are essential to your health2. Omega 3’s are found in flax, hemp, walnuts, cold water fatty fish, or algae3. Animal sources of Omega 3’s are better than Plant sources4. Omega 3’s are anti-inflammatory, they reduce pain, reduce the formation of fibrosis, protects the cardiovascular system, lessens the effects of stroke and heart attack, and reduce triglycerides.5. Omega 6’s cause inflammation.6. Omega 6’s are found in… Read More »Understanding Essential Fatty Acids
Crossfit requires physical and technical components to perform a workout (WOD). As fatigue sets in technique is of utmost importance. Since I take technique seriously when it comes to lifting weights my eyes are focused on how the competitors are performing each exercise. Some athletes’ technique stays perfect the through the workout, while others, well, lets just say, not so much. The Overhead Squat The most common problem I treat… Read More »Thoracic mobility: Overhead squat
The core muscles include all those muscles that attach to the pelvis. This includes the glute muscles, hip flexors (iliacus, psoas major and rectus femoris), groin muscles, the hamstrings, abdominal muscles (rectus abdominus, internal and external obliques and transversus abdominus, the quadratus lumborum, multifidii muscles and the erector spine. The core muscles are important for stabilzing the lower back and hips. It is also important for transferring the force generated… Read More »Back Strength: Four for the Core
Muscles Stretched Hamstrings Start Position Sitting on table One leg straight on table Other leg straight down off side of table Back straight Toes pointing up. Finish Position Bend at the hip Bring chest forward. back straight Modifications Point toes slightly out to stretch the outer hamstring Point toes slightly in to stretch the inner hamstring Reach for the toes to stretch the lower hamstring Reach for the ankle and… Read More »Hamstring III Stretch
Benefits of the Bridge Exercise for Back Pain Relief The bridge exercise is a foundational movement that offers significant benefits. It strengthens key muscle groups, improves posture, and helps reduce back pain. Research, including randomized controlled trials (RCTs) and meta-analyses, strongly supports its effectiveness. For example, a study in the Journal of Gerontology found that spine-strengthening exercises like the bridge significantly reduced hyperkyphosis in older adults. As a result, their… Read More »Benefits of the Bridge Exercise
A randomized double-blind placebo-controlled study adding high dose vitamin D to analgesic regimens in patients with musculoskeletal pain. – PubMed – NCBI.
Muscles worked: gluteals quadriceps hamstrings erector spinae (back muscles) Hip stabilizers Start Position Upper back rest on ball Pelvic tilt Knees bent to 90 degrees Finish Position Push hips straight up to the point that the body is straight Extend one leg straight, balancing on the other leg Hold this position Lower hips down back to start position Common Errors Arching the back. Having the ball at the middle of… Read More »Ball Bridge with Leg Extension
