Stretches
Thoracic Mobility – Band Push – Pull
Thoracic mobility is often a problem with those with shoulder, neck and lower back problems. As you look through the internet and even through my blog you will find exercises on how to improve mobility in the thoracic region. Not one exercise improves mobility in everyone. Here is one exercise that I’ve had some success with some of my chiropractic patients; the band push -pull. You will need a theraband… Read More »Thoracic Mobility – Band Push – Pull
Ankle Mobility Exercises to Improve Dorsiflexion
For many of my patients who are active and have problems with their anywhere from their feet to their lower back ankle mobility may be an issue. Poor ankle mobility can compromise the stability of the foot, knee and lower back. Common problems that we see with people with poor ankle mobility are knee pain, Achilles tendonitis/tendonopathy, lower back pain. We often see poor squat and single leg squat mechanics… Read More »Ankle Mobility Exercises to Improve Dorsiflexion
The Doorway Stretch: Enhancing Shoulder Mobility and Movement Variability
The doorway stretch is a popular method for improving flexibility and mobility in the chest and shoulders, but recent research has shown that its benefits go deeper, particularly in addressing the pectoralis minor muscle. This muscle, along with the pectoralis major and anterior deltoid, plays a crucial role in scapular positioning and glenohumeral (shoulder) range of motion (ROM). Let’s explore how the doorway stretch can improve these aspects, especially for… Read More »The Doorway Stretch: Enhancing Shoulder Mobility and Movement Variability
Exercise: The Brettzel
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
Glute Stretch
Glute Stretch Gluteus Maximus Gluteus Minimus Gluteus Medius Start Position (for left side) Lying on back Left knee bent to 90 degrees, hip flexed to 90 degrees Grab left knee with left hand Grab left shin with right hand Finish Position Pull with both hands towards the opposite shoulder Modifications Wrap towel around leg if you can not hold onto the leg (especially with holding the shin). Instead of pulling to he opposite shoulder… Read More »Glute Stretch
Hamstring Stretch I
Structures stretched Hamstrings Sciatic nerve Start Position Lying on back Thigh perpendicular to floor Hands holding thigh Finish Position Straighten Knee Modifications Loop towel around thigh to hold thigh. Common Errors Not having thigh perpendicular to floor.
Piriformis I Stretch
Muscles used 1. Gluteus Maximus2. Gluteus Minimus3. Gluteus Medius4. Piriformis Start Position (for left side)1. Lying on back2. Left knee bent to 90 degrees, hip flexed to 90 degrees3. Grab left knee with right hand Finish Position1. Pull knee across the body towards the opposite hip2. Keep hips flat on ground Common Errors1. Lifting hip up on side being stretched