Skip to content

Stretches

Unlock Your Mobility with the Bent-Over Thoracic Rotation

    The bent-over thoracic rotation is a simple yet powerful exercise to improve mobility in your upper back, or thoracic spine. This movement is essential for maintaining a healthy spine and supporting optimal performance in daily activities, sports, and exercise routines. Let’s explore why this exercise is important and how to perform it effectively. Why Is Thoracic Mobility Important? The thoracic spine plays a central role in enabling rotation, extension, and… Read More »Unlock Your Mobility with the Bent-Over Thoracic Rotation

    Exercise of the Week: Kettlebell Armbar

      In the past I have talked about improving the scapular stabilizers of the shoulder to aid in treating those with shoulder injuries (Bicipital tendonopathy, rotator cuff tendonitis/tendonopathy, shoulder impingements).  Our shoulder’s primary responsibility is to be a mobile joint while the scapulo-thoracic “joint” is supposed to be stable.  The mobility and function of our shoulder joint improves when the scapula is stable. This is like building a house on marsh land… Read More »Exercise of the Week: Kettlebell Armbar

      Home Gym for Small Spaces: Manitoba Running Association

        I was recently asked by the Manitoba Running Association to re-write my article on Home Gym for Small Spaces so that it would be more focused for runners.  Here is the reworked article which will be published in their Newsletter.  Home Gym for Small SpacesBy Dr Christopher Notley So you want to start working out. That is awesome. Exercise is vital for your body and has numerous health benefits which… Read More »Home Gym for Small Spaces: Manitoba Running Association

        Calf Stretch I

          Muscles Stretched 1. Gastrocnemius/soleus Start Position Facing a wall, place one leg behind you as seen in the picture Finish Position  Lunge body forward towards wall Modifications If you do not get a stretch trying placing the back foot further back Common Errors  Bending the back knee  Back heel off the ground Toes point out

          Ask the Chiropractor: Common Stretches

              I often am asked by my Chiropractic patients in Winnipeg, “What stretches do you recommend?”   These are the most common muscles that I find to be tight in my Chiropractic patients, as well as, my  favorite stretches to help release tension and improve flexibility in these muscles.   Suboccipital Muscles The suboccipital muscles are located at the base skull/top of the neck.  They have a tendency to be… Read More »Ask the Chiropractor: Common Stretches

            Exercise of the Week: Plantar Fasciitis Self Myofascial Release with a Twist

              One of my treatment philosophies for my patients is that is it important to provide them with the tools to take care of themselves. When it comes to plantar fascia pain using a ball (golf ball, lacrosse ball, spikey ball) have all been helpful in caring for the tightness in the foot.  You can see  a video of this here. Here is the twist you can try at home. Take a… Read More »Exercise of the Week: Plantar Fasciitis Self Myofascial Release with a Twist

              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

                Why Should You Stretch

                  More exercises at DrNotley.com In my Chiropractic offices I often have patients come see me because they are in pain. One of the tools that I use to treat these people is stretching.  So why stretch? These are the reasons that I feel stretching is important. Improved mobility.  The reason for the popularity of yoga is that it is a challenge and people feel better because they move better.  The… Read More »Why Should You Stretch

                  Exercise of the week: Overhead squat facing wall

                    RKC Plank

                    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