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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
