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Exercises

Side bridge for hip mobility

    Our body is truly amazing.  I have been practising as an Athletic Therapist for 14 years and as a Chiropractor for nearly 6 years and I am still learning new tricks to improve my patients’ movements.  The side bridge to improve hip range of motion is one of these tricks. A common finding when assessing a patient’s hip is a lack of internal rotation (thigh turning inwards).  There are different reasons… Read More »Side bridge for hip mobility

    Pushups – Protecting the shoulders

      Pushups can be a problem for those with shoulder issues and possibly the reason for their shoulder pain.  Proper technique may be all that is needed to take away the pain.  Stabilizing the shoulder with this simple tweak to the pushup may decrease your pain and increase your strength in pushing movements thus protecting the shoulder. If you have difficulty with this exercise try performing a push up position plank.… Read More »Pushups – Protecting the shoulders

      Exercise: The Brettzel

        RKC Plank

        One of the new catch phrases that is going around in sports conditioning and in musculoskeletal health care is “corrective exercise”.  Presently, my simple definition of corrective exercise is, “Exercise that improves a dysfunctional movement”.  The Bretzel, named after Brett Jones and its pretzel like positioning, is becoming one of my favourite corrective exercises. I have found this exercise to be great in improving neck extension, shoulder flexion, hip extension, back… Read More »Exercise: The Brettzel

        Activating Gluteus Medius: Improving the single leg squat

          Runners, walkers, gym rats, crossfitters can have problems with performing a squat or single leg squat.  I use the single leg squat to assess my patients because a large portion of running, walking, and “doing” stairs is performed on one leg.  One of the tell-tailed signs of a poor single leg squat, or squat for that matter, is what is known as knee valgus.  We often can see this problem… Read More »Activating Gluteus Medius: Improving the single leg squat

          Neck Retraction Exercise

            Muscles Strengthens deep neck muscles in the front of the neck. Stretches suboccipital muscles and the base of the skull Start position Sitting relaxed in a chair with upper back support Hand on chin Finished position Use your hand to help move your chin towards your neck to give yourself a double chin. Most of the work should be done with your neck muscles and not your hand. At the… Read More »Neck Retraction Exercise

            Exercise: The Supine Lie

              Supine lie The supine lie is often an exercise I use for those dealing with back pain.  While in this position, you are to focus on relaxing.  If this isn’t comfortable then another position may be needed. As you relax in this position focus on breaking from the belly. As you inhale you feel your belly rise and your sides expand out.  As you exhale these collapse in.  Spend some… Read More »Exercise: The Supine Lie