The pec major muscle is the large muscle that makes up the musculature of chest. It has multiple sites of attachment; the collar bone, the sternum and the cartilage of the ribs. Interestingly enough the pect major also blends into the external oblique and sometimes the rectus abdominus. From these sites of attachments the muscle fibers cross the shoulder joint and attach onto the humerus (upper arm). Due to the… Read More »Self Myofascial Release of the Pecs
The medial pterygoid is a muscle of mastication (chewing). It attaches onto the jaw near it’s angle but can’t be easily touched from out side of the mouth because there is bone is in the way. Most of medial pterygoid is found on the inside of the mouth just behind the bottom molars. The action of this muscle is to close the jaw and to shift the jaw to the… Read More »medial pterygoid: Self myofascial release
This is another one of my exercises that I give to 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 »Neck Circles (CARs) for neck mobility
The teres major muscle is an important muscle that affects the shoulder and shoulder blade. It originates near the inferior angle of the scapula (the bottom tip of the shoulder blade). It travels up through the armpit and attaches onto the humerus. In the arm pit it runs right along side the latissimus dorsi muscle. Activities that use this muscle The teres major helps to adduct the arm, rotate the… Read More »Self Myofascial Release of the Shoulder: Teres Major
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
Muscles used Piriformis Gluteus Maximus Gluteus Minimus Gluteus Medius Low Back Start Position (for right side) Sit down on table with one leg up on the table (as in picture) Other leg off table Finish Position Bring the upper body to the knee and drop that shoulder towards the table Modifications By bringing the upper body down anywhere towards the table will give different stretches to the buttocks region and… Read More »Piriformis II stretch
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
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
Muscles Stretched1. Gastrocnemius2. Soleus3. Extrinsic foot flexors Start Position1. Hands against wall2. Place sole of one foot against wall3. The leg of the foot being stretched is straight4. Heel on ground Finish Position1. Lunge body forward towards wall Common Errors1. Only placing the toes on the wall and allowing the toe to extend back. The entire foot should remain straight. ** Note: it is best to wear shoes during this… Read More »Calf Stretch I
Source: golf-stretches-ontario-chiropractic-association.jpg (620×1850)
