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ACHC

Oct 14
0

Dead Bug Progression #1

By | Core Strength, Pelvic Floor | No Comments

Once you’ve mastered the Core/ Pelvic Floor Activation with Heel Slide, you can give this exercise a try! It demands a bit more strength and control, and they key is to make sure your form is maintained during the whole movement.

  • Lifting knees up to 90 degrees, and having arms straight up towards the ceiling hold the ball between your knees and hands
  • Set your core, by breathing into your stomach, exhaling and pressing low back down into the ground, and squeezing your pelvic floor muscles
  • Gently press both hands and both knees into the ball
  • While keeping some pressure from your hands into the ball, slowly lower one leg slightly then bring it back up
  • You want to make sure you are not arching your back as you are doing this movement, and you are able to keep good activation through the deep core muscles, as well as your pelvic floor
  • Repeat on the other side
  • As you are able to control the movement better, you can work towards lowering that leg all the way down to the ground
  • Repeat 5-10 times per side, 2-3 repetitions
Oct 14
0

Calf Stretch

By | Ankle and Foot, Stretches | No Comments

MOVEMENT #1

  • Place your foot against a wall, a stair, or anything stationary.
  • Place your toes as high up as you can against the wall while keeping your heel on the floor and your knee straight.
  • Lift up on your standing leg as you move your pelvis toward the wall to stretch the outside muscle of your calf.

MOVEMENT #2

  • Bend your knee toward the wall to target the deeper muscle of your calf
Jun 10
0

90-90 (modifications included)

By | Hip and Glutes, Mobility | No Comments

The 90/90 hip mobility movement is a great way to work on both hips at the same time. It combines external rotation of the front leg and internal rotation of the back leg which is required in most dynamic and athletic movements from walking, to a golf swing, to a hockey stride. A lack of either internal/external rotation on either side can lead to compensations in movement.
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The following videos demonstrate modifications for the 90/90. Some key points to help perform the movement are:
• both knees need to be at 90 degree angles
• foot on front leg should be in line with the back knee and shin

May 17
8

SEGMENTAL FLEXION-EXTENSION OF THE SPINE

By | Hip and Glutes, Mobility, Soft Tissue Health Exercises, Thoracic Spine/Upper back | No Comments

Segmental flexion and extension of the spine is essentially a very slow and controlled CAT COW exercise.

The goal is to promote movement in each individual joint of the spine.

START POSITION:
✔️ On your hands and knees (quadruped position) – you will notice my toes are tucked under, if this is uncomfortable you can place your feet flat on the ground.

✔️Spine is in a neutral position.

1️⃣ While on your hands and knees you will START AT YOUR TAILBONE and work to ‘tuck your tail between your legs’ which will begin flexing or rounding your low back.

Slowly try to move the segments of the spine up to the sky until you get to your neck. You are now finished in a rounded position and looking under yourself.

This is HALF of the movement and puts your spinal joints into flexion.

2️⃣ To finish the FULL movement of CAT COW you will now move your joints into extension. Keeping all the joints in flexion, you start by reaching your tailbone to the sky. “stair step” the rest of the way up your spine until you are looking up as high as you can

This completes one full rep.
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❗️You want to make sure this movement is done pain free. If there is an area that is causing discomfort, only flex/extend the area in a range where you remain pain free.
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Repeat the entire movement again for 2 full reps. Doing this at least once a day will build the awareness of your spinal joints as well as strengthen them

Apr 29
2

UPPER BODY REHAB

By | Neck Stabilization Exercises, Shoulder info, Soft Tissue Health Exercises, Thoracic Spine/Upper back | No Comments

Neck pain, shoulder pain, and upper back pain are very common complaints especially if we are sitting for long durations. Like all pain, this is multifactorial. The way our shoulder blade moves is a key factor in this presentation.

The idea with this exercise is to introduce movements that include the scapula (shoulder blade), shoulder, and thoracic spine (upper to mid back). Repetition of correct movement will help increase the control you have with your shoulder blade movement and subsequently reduce stress on the shoulders and neck.

Start slow and with small ranges. Find a position that is comfortable with no pain in your shoulders or neck.

Begin with 2-5 lift offs, holding each for 2-3 seconds. Then progress to 2-5 rotations.

To start:

• Begin lying on your stomach. (NOTE: If you experience neck pain you can place a towel or small pillow under your forehead. If lying on your stomach creates low back pain you can place pillow under your hips/waist – this will help to ensure you are able to keep your core engaged to prevent arching in your low back)

• Once in a comfortable position, place your hands at your side and set your shoulder blades. To do this you want to think of bringing your shoulder blades down toward your pelvis. A tip is try to squeeze your armpits.

• After setting your shoulder blades, lift the arms and hold (as shown in the video) then lower. Before performing the next rep be sure to breath and set your shoulder blades again.

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