This is a series of 4 different functional core exercises that should be appropriate for most people to perform safely.
Proper lifting is essential in avoiding lower back injury. Lifting while bent forward at the waist places excessive loads on our lumbar discs and muscles which can lead to injury.
When lifting anything regardless of how much it weighs, it is important to keep your head and chest up and hinge from your hips to squat down. This enables you to be able to keep a neutral spine position in your lower back, thereby protecting your lumbar discs and other soft tissues.
Lift using your legs and not your lower back and keep the object you are lifting held close to your body.
Proper lifting mechanics video soon to come!
These are a series of exercises to help create increased spinal flexibility as well as a stretch for the psoas muscle. The psoas muscle attaches from the hip to the spine and when tight can create both spinal and hip compression. It is common for people to be too tight through the thoracic region of the spine. This can lead to neck, lower back, and shoulder injuries and pain.
This past Saturday, Dr. Rebekah Martin of Spine and Joint Solutions gave a free presentation at Peak Performance about regenerative medicine. She is a Sports Medicine Physiatrist who has been performing stem cell procedures and platelet-rich fibrin (PRF) for almost a decade.
Learn more about Dr. Martin at Spine & Joint Solutions.
Chris Knierim injured his knee a year ago in January 2017, sustaining a tear to his patellar tendon. He underwent a variety of treatments over the next 10 months, including physical therapy and 3 separate PRP injections, reporting only marginal help with these treatments for this particular injury.
He then decided to try Low Level Laser Therapy at our office for the 4 weeks prior to the U.S. Nationals Competition (the competition that helps determine the Olympic Team).
Laser therapy worked! His knee pain largely resolved and they won the U.S. Championships. Alexa and Chris are now headed to the 2018 Winter Olympic Games in Pyeongchang!
We wish them the best of luck! Go Team USA!
Cat-Cow and Peek Around the Barrel: two spinal mobility exercises good for improving flexibility throughout the entire spine.
Here are 4 more Core Stabilization Exercises that are a little more advanced than the previous 6 exercise videos we posted earlier this fall. Please be sure that you are able to perform the Level One Core Exercises that we posted previously without difficulty before you attempt these new exercises. And remember that all exercises should be pain-free. Never push through pain or you might be creating injury! We have recommended starting with 8 repetitions of each exercise during the first several weeks. You may then perform 2 sets of 8 or rotate through the series twice resulting in 2 sets of 8.
Melinda filmed these videos for US Figure Skating, and she thought they would be useful for the general public. They consist of 2 forms of a bridging exercise and 3 balance exercises that are progressive in difficulty. All 6 exercises are aimed at increasing knee, hip and core strength and stability.
We’ve just created a new collection of videos with taping techniques. It includes corrective and supportive taping techniques for the hip, knee, and foot/ankle. Coming soon: ankle taping.
These rotator cuff stabilization exercises are a more functional way to strengthen your shoulder to both heal and prevent rotator cuff injury. All movement must be performed without increased discomfort to be safe and effective.