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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.


    Ankle Mobility Test and Drill

    By | Ankle and Foot | No Comments

    Hey everyone,

    Hope you all enjoyed the last video about the importance of working on your calf muscles to increase you ankle range of motion. Continuing with the March Ankle Mobility Month our second instalment involves Dr. Sly, along side Paul V., demonstrating a great way to test and improve your ankle mobility.

    As always I can be reached at and do not forget to checkout for all your strength and conditioning needs.



    Mashing your Calves for improved Ankle Mobility

    By | Ankle and Foot | No Comments

    Spring is around the corner and everyone will be getting excited for the warming weather. It is also exciting times here at ACHC as we are kicking off a great affiliation with UF Gyms. Sarah Leighton and Paul Vaillancourt of UF Gyms will be collaborating with Paul and Phil of ACHC to bring you some important videos and information on how to stay healthy and perform better.

    Each month will have a specific focus and we will share videos on how to attack mobility and stability issues. Showing you real life examples of how to implement the techniques into your daily routine.

    March is going to be ANKLE MOBILITY Month!

    Today Phil joined Paul V. at the gym and demonstrated the importance keeping your calf muscles loose. Check out this video on how mashing your calves can help increase your ankle mobility and improve your performance.

    I hope you enjoyed this video and are as excited as we about bringing you some great information each and every week. Stay tuned for the next great video.

    As always I can be reached at and to contact Paul V. or Sarah head over to their website,




    Get more out of your therapy

    By | Therapeutic Techniques | No Comments

    Ever wonder what the ‘pros’ are doing when they get hurt or what therapy are they getting for their tight muscles and aches and pains?

    The answer is the same as you! Most professional athletes get a combination of therapies, including chiropractic, ART, acupuncture and massage therapy BUT where they differ the most is they know what their weaknesses are and use specific low tech exercises to correct those weaknesses.

    Weaknesses are not the same as a weak muscle, let me explain.

    In order for any athlete to perform at their peak and be most resistant to injury, they must have optimum movement.  Without optimal movement, an athlete is putting “fitness on dysfunction.” It is the equivalent of building a house on a weak foundation.  They are performing advanced level activities even though they are inefficient in their fundamental movements.

    When we lack a solid foundation of functional movement patterns, we then compensate with poor movement patterns. As a result, muscle tightness and injuries may never heal 100%, or optimal performance may never be reached.  Therefore, Functional Movement Systems is widely used by athletic programs to discover and correct these weaknesses and to help athletes stay healthy and compete the best they can. At ACHC, Dr. Knapp and Dr. Sly use this same system to screen, assess, and treat their patients and athletes, allowing maximal therapeutic effect, optimal performance and decreased risk of injury.


    Functional Movement Systems is made up of the Functional Movement Screen (FMS) and the Selective Functional Movement Assessment (SFMA).

    The FMS is a ranking and grading system in which documents movement patterns that are key to normal function. Screening these patterns identifies functional limitations and asymmetries, generating the FMS Score. The FMS Score is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns, track progress, and change the exercise prescription as movement improves.

    When pain is present, or when performance of an FMS test produces pain, Phil and Paul then use the SFMA. The SFMA is a comprehensive clinical assessment to classify movement patterns and direct manual therapy and therapeutic exercise interventions. It captures tightness, weakness, poor mobility and poor stability, which may be remote from the area of pain.  This allows for the most efficient and effective treatment to remove the pain and reduce or resolve mobility and movement-pattern asymmetries.

    Here at ACHC we want you to get the most out of your treatment and maximize your potential. Contact us to find out how you can get more out of your therapy!

    Golf Warm-up

    By | Golf Stuff | No Comments


    Although we all know that warming up before playing a sport is important we rarely do it, especially with golf. Most often we are rushing to the first tee to make the tee-time or get to the driving range and begin hitting balls immediately. The following video demonstrates 5 dynamic movements that will prepare your body for the golf swing. They can be completed before your round or practice session and during the round to keep you loose.

    Give these a try next time you are out to swing the clubs. If you have any questions or concerns do not hesitate to contact us at or email us at




    Dynamic Warm-up for your Shoulders

    By | Golf Stuff, Shoulder info, Uncategorized | No Comments

    The weather is beginning to get warmer, which means guys and gals (ok probably guys more than the ladies) all over will be worried about their ‘beach bodies’ and will want to focus on their upper body resistance training. Before hitting the gym to strengthen and build your upper body muscle mass check out this video blog as Dr. Sly demonstrates how to properly warm-up your shoulders to prevent injury while lifting.

    Anyone with a history of previous shoulder injury is highly recommended to seek professional advice before beginning a resistance training program or implementing this warm-up. As always, if you have any questions do not hesitate to contact us at or directly at

    Strengthen your Glutes!

    By | Hip and Glutes, Running Info, Self Tissue Health Exercises | No Comments

    In order to achieve or maintain a healthy back along with limited knee and hip pain, one must have strong gluteal muscles (your bum muscles)! This is even more important if you are a long distance runner. These muscles control and stabilize your pelvis which helps prevent abnormal biomechanics and over stressing of the knee and hip joints.

    Lateral and forward band walks are excellent exercises that specifically target the important hip muscles. Doing these exercises correctly will help increase the strength and endurance of these muscles. Ideally, complete these exercises 3 to 4 times a week.

    Check out the following videos on how to perform the band walks. For more information on these exercises or where you can get the mini-bands used in the video contact us at 613-623-9440 or at



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