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
The bent-over thoracic rotation is a simple yet powerful exercise to improve mobility in your upper back, or thoracic spine. This movement is essential for maintaining a healthy spine and supporting optimal performance in daily activities, sports, and exercise routines. Let’s explore why this exercise is important and how to perform it effectively. Why Is Thoracic Mobility Important? The thoracic spine plays a central role in enabling rotation, extension, and… Read More »Unlock Your Mobility with the Bent-Over Thoracic Rotation
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 and back pain Burpees and back pain seems be a general assumption. Burpees are often criticized online as a “dangerous” exercise for the lower back. The argument usually sounds simple: burpees involve bending the spine, bending the spine must therefore be harmful, so burpees must be bad for your back. In reality, it is more nuanced. Burpees are not inherently harmful to the spine. For many people they are… Read More »Burpees and Back Pain: Are Burpees Bad for Your Lower Back?
