Get your knees rotating better with this exercise

Dr Notley, Winnipeg Chiropractor and athletic therapist, demonstrates closed chain knee circles to emphasis the rotational mobility of the knee.

The knee has the ability to rotate. A lack of range of motion in rotation can alter the movements around the ankle and hip. This may be a cause of pain in the knee, ankles, hips and even the lower back.

Closed Chain Knee Circles

The reason these are called closed chain is that the chain of joints (toes, foot, ankles, knees, hips, stay in contact with the ground.  You can see in this other knee circles/cars exercise that my foot is off the ground. This is an open chain exercise.

To perform this exercise start with both feet together.  Bend your knees and then separate the knees out wide as far as you circle around the knee straightens out again.

Make sure you keep your feet from coming off the ground. If your foot comes up the rotation is occurring elsewhere.  This knee circles emphasizes knee internal rotation.

To emphasize knee external rotation, which often is not a problem for people, separate your feet and this time flex your knees and bring your knees together as you circle around back  to a straight leg.

You will see in this video that my left knee doesn’t come out to the side as far as the right. I have sprained my left ankle before and have knee pain to the inside of my left knee

Please note that there should be no pain with this movement. If you do experience pain seek out care from a professional. Knee rotation, when the knee is flexed, is a mechanism of injury for the menscii of the knee. Perform this movement slowly. **

Dr Notley’s practice is an evidence informed, multi-modal treatment method which combines spinal manipulation/mobilization, exercises, acupuncture and other modes of care, along with patient education.

Dr Notley is available, by appointment, through the following link http://bit.ly/Drnotley-Contact

Knee circles for healthier knees

Dr Notley, Winnipeg Chiropractor and athletic therapist, demonstrates open chain knee circles to emphasis the rotational mobility of the knee.

The knee has the ability to rotate. A lack of range of motion in rotation can alter the movements around the ankle and hip. This may be a cause of pain in the knee, ankles, hips and even the lower back.  Those who have pain with squatting may be having a problem with rotation around the knee

Open Chain Knee Circles

The reason these are called open chain is that the chain of joints (toes, foot, ankles, knees, hips, are not in contact with the ground.  You can see in this other knee circles/cars exercise that my feet stay on the ground. This is a closed chain exercise.

To perform this exercise begin by holding your thigh so your movement is coming from your knee rather than from your hip. Turn your foot to the out side and pull the heel up as close to your buttocks as you can.  Make sure you are keeping your foot point out the entire time

Once you have reached as far up as you can turn the foot inwards and straighten your leg out.  As you near complete straightening of the knee your foot will naturally end up loosing the inward rotation of the foot so don’t worry about that.

You can also perform this exercise in the opposite direction by first turning the foot in and then pulling up towards your buttocks.  

Don’t rush through these movements. Take your time.  Going too fast allows your body to skip through problem areas.

If you experience pain while performing this exercise consider making an appointment to be examined by a professional.

Dr Notley’s practice is an evidence informed, multi-modal treatment method which combines spinal manipulation/mobilization, exercises, acupuncture and other modes of care, along with patient education.

Dr Notley is available, by appointment, through the following link http://bit.ly/Drnotley-Contact

Self myofascial release of the massetter muscle

The masseter muscle is located at the angle of your jaw. As you clench your jaw you can feel this muscle contract. it’s primary action is to close the jaw but  can also contribute to retracting (pulling the jaw backwards) the jaw.

Pain can refer to the ear, TMJ, over the eye and into the upper and lower teeth. It can be involved in tension-like headaches, cervicogenic headaches, ear aches or molar pain. Problem with this muscle can also be a cause tinnitis, ringing in the ear.

This muscle may be aggravated due to head posture, prolonged open jaw during dental surgery, habits of clenching the teeth, gum chewing, cracking hard candy.

Often overlooked systemic perpetuating factors are low thyroid function, anemia, vitamin deficiencies, electrolyte disorders, and depression.

To treat the superficial component of the masetter find a tender point using your thumb or ball then open up your jaw.  Feel the tension under your thumb or the ball.

To relax the deep masseter partially open your jaw.  Then attempt to jut your jaw out while using your hands to resist this movement.  This causes the muscles that retract (pull the jaw backwards) to relax.

 

Body weight shoulder flow #1

Here is a flow of movements that you can explore.  It challenges the shoulder in multiple angles that often do not get addressed in standard weight lifting exercises.

  • “downward dog”
  • dive bomber
  • quadruped kick through
  • single arm table top
  • quadruped kick through other side
  • single arm table top other side
  • repeat

Slow this exercise down to discover where your shoulders, and body, have difficulty. Moving quickly will only hide where you struggle.

Dr Notley

Get moving, #experiencemovement, challenge your body, #exploremovement and take control of your body #ownyourspine