As we enter middle age, many of us start to notice changes in our bodies, including the onset of aches and pains that may not have been there before. A common belief is that pain is an inevitable part of aging, and this misconception can significantly impact how we perceive our health and manage discomfort. Let’s explore some prevalent myths about pain and aging and look at how we can… Read More »Aging and Pain: Debunking Myths
Explore key strategies for preventing and managing musculoskeletal injuries in firefighters with insights on chiropractic and athletic therapy.
The RKC Plank: A Small Tweak with Big Impact At first glance, the RKC (Russian Kettlebell Certification) plank, also known as the StrongFirst plank, appears to be a simple tweak to the traditional plank. The fundamental difference lies in the deliberate contraction of additional muscle groups, including the glutes, quadriceps, and shoulders. While this might sound like a minor adjustment, it drastically amplifies the difficulty and effectiveness of the exercise,… Read More »RKC plank: How to Do It Right
We load squats and deadlifts for core strength, but multifidus training plays by different rules. After a back injury, many people return to lifting once pain fades. It makes sense—rebuild strength, regain stability. But research shows that one key spinal muscle, the lumbar multifidus, doesn’t always recover on its own. The multifidus is a deep stabilizing muscle that helps control small spinal movements. When back pain strikes, it can weaken… Read More »5 Evidence-informed Reasons Multifidus Training may be the Missing Link in Back Rehab
This is another one my exercises that I give to my 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 »Quadruped Hip Circles (CARS)
Unlock Upper Back Mobility and Improve Spinal Health with the Half-Kneeling Thoracic Rotation The half-kneeling thoracic rotation is an effective exercise for improving thoracic spine mobility. It challenges stability, flexibility, and coordination, making it a valuable addition to any mobility routine. In this blog, we’ll cover why this exercise is important, how to perform rotations to both the open and closed sides, and tips for maximizing its benefits. Why Is… Read More »the Half Kneeling Thoracic Rotation: Unlock Thoracic Mobility
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)
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 Z-Lying Position for Low Back Pain: What It Is, Why It Helps, and When to Use It Low back pain often feels worse when you sit or stand for long periods. Many people notice it settles when they lie down. One specific posture that can help during a flare is called the Z-lying position. This article explains what it is, why it may reduce discomfort, when to use it,… Read More »Z-Lying Position for Low Back Pain: How to Use It During a Flare
The medical literature tells us that the most effective ways to reduce the risk of heart disease, cancer, stroke, diabetes, Alzheimer’s, and many more problems are through healthy diet and exercise. Our bodies have evolved to move, yet we now use the energy in oil instead of muscles to do our work. David Suzuki This thought isn’t new. You have heard it all before and you will continue to hear… Read More »Our bodies have evolved to move
