Exercises

Exercise of the Week: Kettlebell Armbar

In the past I have talked about improving the scapular stabilizers of the shoulder to aid in treating those with shoulder injuries (Bicipital tendonopathy, rotator cuff tendonitis/tendonopathy, shoulder impingements). Our shoulder’s primary responsibility is to be a mobile joint while the scapulo-thoracic “joint” is supposed to be stable. The mobility and function of our shoulder joint improves when the scapula is stable. This is like building a house on marsh land… Read More »Exercise of the Week: Kettlebell Armbar

Shoulder Mobility Exercise: 3 Essential Benefits of the Half-Kneeling Shoulder CAR

Struggling with stiff or painful shoulders? The Half-Kneeling Shoulder CAR is a simple yet powerful shoulder mobility exercise that helps restore control, reduce stiffness, and improve range of motion. Whether you’re an athlete, recovering from injury, or just want healthier movement, this drill can make a big difference. Learn how to perform it and why I use it in my Winnipeg chiropractic and athletic therapy practice.

Exercise of the Week: Hip Internal Rotation

Your hip is a ball and socket joint. It is designed to be a mobile joint allowing the joint to move in all directions. A lack of mobility in this joint may be an indicator of a hip pathology (ie. osteoarthritis) but may also be a cause of lower back pain. Hip internal rotation is a common problem I see in patients. A lack of hip internal rotation has been… Read More »Exercise of the Week: Hip Internal Rotation

TRX Spine stabilization for Chiropractic Patients

As a chiropractor, I treat many people with lower back pain. This pain often comes from repetitive strain, poor movement habits, muscle imbalances (such as tightness or weakness), or stiff joints. In some cases, it’s caused by poor spine stabilization — when the muscles meant to stabilize the spine aren’t working effectively. Recently, I came across an interesting study that explored exercises to strengthen the spine in cases of instability,… Read More »TRX Spine stabilization for Chiropractic Patients

Barefoot Running: Should you or shouldn’t you?

What do you wear on your feet when you run? Shoes of course! But do you really need shoes? The vast majority of people would say, “Yes, of course!” In Winnipeg half the year is winter running on snow and ice would not be very fun. But there are those who are ditching their shoes all together and training barefoot or in minimalist shoes (. The main reason for training… Read More »Barefoot Running: Should you or shouldn’t you?

Understanding Sciatica and the Role of Extension Exercises

One of the most troubling conditions my lower back pain patients face is sciatica, where they experience symptoms radiating down their leg. This often results from irritation to the nerve root at the spine, commonly due to a herniated disc pressing against the nerve root. Causes of Disc Injuries Most disc injuries occur due to flexion (forward bending) and rotation movements. Herniated discs typically affect the back of the disc… Read More »Understanding Sciatica and the Role of Extension Exercises

Home Gym for Small Spaces: Manitoba Running Association

I was recently asked by the Manitoba Running Association to re-write my article on Home Gym for Small Spaces so that it would be more focused for runners. Here is the reworked article which will be published in their Newsletter. Home Gym for Small SpacesBy Dr Christopher Notley So you want to start working out. That is awesome. Exercise is vital for your body and has numerous health benefits which… Read More »Home Gym for Small Spaces: Manitoba Running Association

Protect your spine: Reminders to change positions frequently

As a chiropractor, I often see patients who spend long hours at their computers. They come to me with headaches, neck and shoulder pain, upper back discomfort, and even lower back pain. One of the biggest culprits is staying in the same position for too long. Our bodies are meant to move, and prolonged sitting can lead to postural strain. How Can We Prevent Postural Strain? I recommend two key… Read More »Protect your spine: Reminders to change positions frequently

Stir the Pot Exercise: A Powerful Move for Core Stability

Stir the Pot Exercise: A Powerful Move for Core Stability When it comes to core exercises, planks are a popular choice for many fitness enthusiasts. However, if you’re looking to add more challenge and dynamic movement to your routine, the stir the pot exercise is an excellent option. This movement not only engages your core but also improves overall stability, balance, and endurance. In this blog, we’ll dive into its… Read More »Stir the Pot Exercise: A Powerful Move for Core Stability

Exercise of the Week: Plantar Fasciitis Self Myofascial Release with a Twist

One of my treatment philosophies for my patients is that is it important to provide them with the tools to take care of themselves. When it comes to plantar fascia pain using a ball (golf ball, lacrosse ball, spikey ball) have all been helpful in caring for the tightness in the foot. You can see a video of this here. Here is the twist you can try at home. Take a… Read More »Exercise of the Week: Plantar Fasciitis Self Myofascial Release with a Twist