This exercise is part of a type of exercise called controlled articular rotations (CARs). 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 my athletes/patients like to do… Read More »Standing hip circles (CARS)
This exercise is often used to improve squat and deadlift movement quality. It is also, often prescribed to improve the mobility of the thoracic (upper back) spine. To perform the exercise, start with your feet close, but not necessarily touching the wall. Toes can be slightly turned out but not so much that you are doing a plie. Your hands can be up, like in the video, overhead or down to… Read More »Wall facing squats
Supine Twist Beginner Start by laying on the back with your knees bent. Drop your knees down to one side. There should be limited pain while performing this exercise. You don’t knee to push through pain. If pain is increasing during this exercise then stop. Drop the knees from side to side or just to one side prescribed to you by your chiropractor/athletic therapist. If you can get your knees… Read More »Exercise: Supine Twist Beginner
The mid back is often a problem that I see when treating my athletes. Living in a forward slouched posture leads to the spine rounding forward. This problem can often be seen in those with neck pain and shoulder pain. If you are dealing with pain in between the shoulder blades, shoulders or neck this might be something I would give to you to perform.
Millions of individuals worldwide suffer from lower back discomfort, which is a widespread problem. It can have a crippling effect on your everyday activities and general well-being. Walking is one of the most practical and efficient ways to lessen the likelihood that lower back pain may repeat, even though there are several therapeutic options. The WalkBack program, a recent Australian study, has demonstrated encouraging outcomes when utilizing walking as a… Read More »the WalkBack Program : Walk Away Your Lower Back Pain
When you are injured, the degree of pain you experience is not always proportional to the extent of the physical damage. Pain is a complex and multifaceted experience that involves far more variables than just tissue damage. Effective pain management requires understanding that the body—and more specifically, the brain—interprets the situation to determine how dangerous it perceives the injury to be. This assessment includes not only the physical state of… Read More »Pain Management: More Than Just Tissue Damage
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
Low back pain is one of the most common reasons people seek care, and almost everyone with back pain is told to “strengthen their core.” The problem is that core exercises for low back pain are often discussed as if they are one single approach. In reality, they include different exercise styles that load the body in different ways and aim to produce different outcomes. A recent large systematic review… Read More »3 Core Exercise Methods That Actually Reduce Back Pain
