Exercises

Teacup dance: Shoulder Mobility Drill That Glides 3 Key Nerves

Are your shoulders, elbows, or wrists feeling stiff or painful? Do you want a simple, flowing shoulder mobility drill that not only improves shoulder mobility but also gently encourages your nerves to move freely? The long-arm teacup drill might be exactly what you need. This smooth, figure-eight pattern looks like a simple shoulder mobility drill, but it’s much more than that. By guiding your arms through arcs and rotations, it… Read More »Teacup dance: Shoulder Mobility Drill That Glides 3 Key Nerves

Quadruped Hip Circles (CARS)

This is another one my exercises that I give to my athletes/patients in the controlled articular rotations (CARs) category. The training method and acronym is popularized by Dr Andreo Spina. It was taught to me at a Functional Range Conditioning course in Winnipeg. I call them “circles” to my patients because it’s easier for them to understand. What I like about CARs is that they are easy, yet challenging, and… Read More »Quadruped Hip Circles (CARS)

Back Pain Rehabilitation Exercises for the Low Back

As a Chiropractor and Athletic Therapist I see a lot of clients with lower back pain. When treating these clients we have to be aware of the sources of back pain. There are numerous sources of pain such the muscles (erector spinae muscles, multifidus muscles and quadratus lumborum muscle), joints, herniated disks, nerves, or even referred pain from pathology to the vertebrae of the spine or the organs in the… Read More »Back Pain Rehabilitation Exercises for the Low Back

Pushups: Getting Started by Taking a Step Back

Most people avoid exercises because they can not do them or they can’t do them properly. Recently I have made a rather significant change in how I exercise. I have shifted from the machine weights, dumbbells and barbells to kettlebells, body weight exercises and using the TRX suspension trainer. The main reason is because I don’t have the time, what with family obligations, to go to the gym or even… Read More »Pushups: Getting Started by Taking a Step Back

the Half Kneeling Thoracic Rotation: Unlock Thoracic Mobility

Unlock Upper Back Mobility and Improve Spinal Health with the Half-Kneeling Thoracic Rotation The half-kneeling thoracic rotation is an effective exercise for improving thoracic spine mobility. It challenges stability, flexibility, and coordination, making it a valuable addition to any mobility routine. In this blog, we’ll cover why this exercise is important, how to perform rotations to both the open and closed sides, and tips for maximizing its benefits. Why Is… Read More »the Half Kneeling Thoracic Rotation: Unlock Thoracic Mobility

Enjoy healthy elbows, wrist and hands, with these circle exercises

Elbow Circles The elbow joint is actually made up of 3 joints. These joints allow the elbow to bend and straighten as well and pronation and supination (turning the palm down and up when the elbow is bent). To perform this exercise: Begin with your elbow straight and your palm facing forward. Begin to bend your elbow. During this time supinate (turning the pinky side of the hand up towards… Read More »Enjoy healthy elbows, wrist and hands, with these circle exercises

Comparing hamstring activity with three different kettlebell swings

I found this paper, Hamstring Myoelectrical Activity During Three Different Kettlebell Swing Exercises. The paper compared how 3 different swings, the hinge swing, the squat swing, and the double knee extension swing (used in those who train for kettlebell sport) affected the hamstring muscles. The 3 hamstring muscles were divided into 2 parts a medial part (semitendinosus and semimembranosus) and the lateral part (biceps femoris). What they found was that… Read More »Comparing hamstring activity with three different kettlebell swings

Side Plank Exercise Progressions: Great for your Back and Core

As a Chiropractor, I see a lot of people with lower back problems. Research has found that both chiropractic manipulation and exercise result in significant improvements in back pain/injuries. As my patients improve in their pain and their function I change my focus from passive care to a more active approach. At some point in time I incorporate a core strengthening program. One of the exercises that I use is… Read More »Side Plank Exercise Progressions: Great for your Back and Core

Half Kneeling for thoracic rotation

Self Myofascial Release of the Rotator Cuff – Infraspinatus

About the infraspinatus The infraspinatus muscle is one of 4 muscles that make of the rotator cuff muscles. It aids with external rotation of the shoulder (turning the front of the arm out to the side), horizontal abduction (moving the arm away from the body when the arm is out in front of you), and stabilizing the shoulder joint. The muscle can be aggravated by catching yourself falling down the… Read More »Self Myofascial Release of the Rotator Cuff – Infraspinatus