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arnadm

How To Help Your Tight Glutes

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Gluteal muscles (our bum muscles) are often tight from a specific workout, activity or from long durations sitting. When these muscle are tight they make it harder for our hip and pelvic joints to move correctly. Therefore, it is crucial to continually work on them to keep them loose. Check out these videos where Dr. Sly demonstrates how to foam roll these muscles to help loosen them up.


How To Manage Your Tight IT Band!

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Do you have a tight IT band? Have you ever tried to “roll it out” to loosen it up? If so, you know how painful it can be and how most often your IT band stays tight. The goal of IT rolling is to promote the IT band’s ability to slide over the the muscle it sits on (quadricep muscle).

Tight Groin Muscles?

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It is very common to have tight adductor muscles, or better known as your groin muscles. When these muscles are tight or overactive it leads to dysfunctional movement patterns in the hip and low back area.

The Ignored Hip Range of Motion

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In this video, Dr. Sly demonstrates how to increase hip internal rotation. This range of motion is often forgotten when stretching but is very important. Other areas of your body, such as the joints in your lower back, have to compensate if you have limited hip internal rotation. This could lead to possible injury and decrease your chances of optimal performance.

Enjoy.

Hip Flexor Stretch

By | Hip and Glutes | No Comments

In this post, we go over one of the most important stretches, the hip flexor stretch. Check out the video on some key areas to focus on to get a more effective hip flexor stretch. As well, below are some key points to ensure you are doing the stretch correctly. As always, feel free to contact us if you have any questions. Enjoy.

  • There is a difference between a quadriceps stretch and a hip flexor stretch. Way too often we jump right to performing a hip flexor stretch while flexing the knee.  This incorporates one of the quad/thigh muscles that also crosses the hip joint and the psoas (our hip flexor). However, if the quads and hip flexors are too tight it makes it hard to perform this stretch and therefore is commonly performed incorrectly. What happens is people will compensate, usually keeping their pelvis in an anterior tilted position and hyperextending their low back.
  • Stay tall and Make sure you incorporate a posterior pelvic tilt. Resist the urge to lean into the stretch and extend your hip. Rather contract your abdominals and your glutes/bum muscles to perform a posterior pelvic tilt.  This will give your the hip flexor stretch we are looking for.  Many people won’t need to lean, they will feel it immediately in the front of their hip.
  • Guide your hips with your hands.  I usually start this stretch with your hands on your hips so I can teach you to feel posterior pelvic tilt.  Placing your fingers in the front and thumbs in the back will cue you into posterior tilt and make your thumbs move down.
  • Ankle Band Distraction Mobs

    By | Ankle and Foot | No Comments

    Hey everyone,

    Today’s video will show you how to improve and maintain your ankle mobility by attacking the joint. The previous two videos focused on how you can work on the soft-tissue and muscles around the ankle to increase your range of motion. Here you will see how using a band can help you create distraction in the ankle joint, which can improve the glide and motion in the joint possibly lead to an increase in your dorsiflexion or ankle flexion.

    Band Distraction Ankle Mobilization Video

    Next week’s video will wrap up Ankle Mobility Month with Paul Vaillancourt demonstrating a great way to loosen up the tough connective tissue around the ankle. Stay tuned.

     

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