Exercises

Exercise of the Week: Lifts & Chops

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953333/ When discussing core training I often start my clients off with performing my Four for the Core exercises. These are great exercises in developing static holding endurance of the core muscle. They have also been cited as producing low spinal loads which makes them safer on the spine. What these exercises lack is movement of the limbs; this would make it more life-like. The lift and chop exercises place… Read More »Exercise of the Week: Lifts & Chops

Exercise of the Week: Pallof Press

This week I would like to introduce to you the Pallof Press. This is one of those core exercises that look simple to perform but can be a great challenge in preventing spinal rotation. Having the ability to keep the core stiff allows energy to be transferred from the hips to the shoulders in activities like throwing a ball, and ultimate frisbee or taking a slap shot in hockey. The… Read More »Exercise of the Week: Pallof Press

Ask the Chiropractor: Common Exercises

Top 5 Exercises I Give My Patients for Strength and Stability As a healthcare professional, I focus on exercises that build strength, improve stability, and help prevent injuries. The five exercises below are ones I commonly give my patients because they reinforce good movement patterns and can be adjusted for any fitness level. Each exercise is simple but effective, and I’ll break down exactly how to do them so you… Read More »Ask the Chiropractor: Common Exercises

The Front Plank: Taking an old exercise and making it easier

The front plank is one of the main exercises I teach my chiropractic patients for strengthening their core region. It activates the muscles of the anterior (front) of the body, such as the rectus abdominus, transverse abdominus, obliques, quadriceps and hip flexors. All of which are weak in those who sit at a desk all day and those who lead a sedentary lifestyle. One of the reasons I teach this… Read More »The Front Plank: Taking an old exercise and making it easier

Levator Scapulae Stretch

The levator scapulae muscle is often a problem especially for those patients who complain of tightness on the “top of their shoulder”. It attaches to the top of the shoulder blade (scapula) and to the side of the neck. When this muscle is tight or in pain it can be felt when elevating the arm over head, flexing the neck and side bending the neck to the opposite side. This… Read More »Levator Scapulae Stretch

Get in Shape without Injuries

You’re eager to get moving and achieve your fitness goals, but the last thing you want is an injury that puts your progress on hold. What exactly does it mean to be “in shape,” and how can you achieve it without risking harm? Defining Being in Shape Being in shape isn’t a one-size-fits-all concept. It’s not about conforming to a predetermined standard, whether you’re a professional hockey player or a… Read More »Get in Shape without Injuries

Movement Breaks to Minimize Neck and Back Pain

When people think of back or neck pain, they often imagine accidents or heavy lifting. However, many of my chiropractic patients experience pain with no clear cause—often from long hours at a desk or on their feet without taking a movement break. Even though the forces involved are minimal, the prolonged stress on the spine from these sedentary habits can lead to significant discomfort. These sustained positions cause an increase… Read More »Movement Breaks to Minimize Neck and Back Pain

Core Training for Spine Stability: The Impact of Rowing Exercises

Core training is crucial in both fitness and back rehabilitation. The primary goal is to enhance spine stability by improving muscle stiffness. Stability refers to the spine’s ability to maintain or quickly recover its position after being disturbed. Stronger muscles around the spine lead to greater stability. This is especially important for those with back issues, as “individuals with higher muscle activation had a higher margin of safety in terms… Read More »Core Training for Spine Stability: The Impact of Rowing Exercises

Exercise of the week: Overhead squat facing wall

This week I’d like to introduce to you the overhead squat while facing the wall. This is one of the exercises that I commonly recommend to my athletes. The reason I prescribe this exercise to them was to help them with improving their mobility in their thoracic spine. This was one of the reasons for their shoulders being a problem when they performed the overhead squat. I like this exercise… Read More »Exercise of the week: Overhead squat facing wall

RKC plank: How to Do It Right

Person performing a plank like the rkc plank

The RKC Plank: A Small Tweak with Big Impact At first glance, the RKC (Russian Kettlebell Certification) plank, also known as the StrongFirst plank, appears to be a simple tweak to the traditional plank. The fundamental difference lies in the deliberate contraction of additional muscle groups, including the glutes, quadriceps, and shoulders. While this might sound like a minor adjustment, it drastically amplifies the difficulty and effectiveness of the exercise,… Read More »RKC plank: How to Do It Right