This a way of waking up the joints and muscles in your neck while learning to self-assess possible areas of tightness/restrictions. Something to consider incorporating into your daily routine.
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.
✔️ 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.
❗️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.
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
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.
• 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.
As we continue to work from home, our at home office may not be the most ideal set-up for comfort. This video series continues to provide some ways you can decrease tension in your neck as well as ways to help strengthen the muscles. You will need a ball similar to a lacrosse ball or yoga tune-up ball as well as something hard such as a metal water bottle or soup can.
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Ok guys, now that you have mastered the hip flexor stretch, check out Paul Vaillancourt showing you how to progress the stretch. Using a band you can create distraction to the joint and the other structures at the front of your hip.
As always any questions please direct them to Paul or Phil at email@example.com.
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 firstname.lastname@example.org.
Everyone gets tight and sore muscles. Whether you are a professional athlete, recreational runner, have a long commute to work, sit at a desk for the majority of the day or have a labor intensive occupation, ’tissue health’ exercises are crucial for you to stay pain and injury free.
When we have tight muscles, most commonly we revert to trying to stretch that muscle ‘out’. Although stretching does have it’s place in keeping our body healthy, our muscles require more than just increasing their length. We must improve the tone of our muscles. The tone of our muscles refers to how tough or soft they are. We have all heard the term ‘trigger point’ and most have probably felt the relief of this tender area following an Active Release Technique, registered massage, or graston technique treatment. These treatments aim to eliminate and decrease the amount of soft-tissue adhesions and scar tissue and therefore improve the overall muscle tone and function.
To compliment the above soft tissue treatments you can perform your own self massage or muscle release with the use of a foam roller. The roller allows you to break up scar tissue in tight muscles on a daily basis at your own convenience. Regularly performing the rolling techniques demonstrated by Dr. Sly in the video will help keep your muscles healthy and pain-free.
If you have any questions about this technique or on where to get a roller, please feel free to contact us.
Welcome to our first ‘video blog’!
No matter what sport or activity you participate in, an adequate amount of rotation in your mid to upper back is crucial. Also known as the thoracic spine, the upper back is particularly important in rotational sports such as hockey, golf, baseball and swimming.
Check out the following YouTube clips of professional hockey player, Dan Hobbs, demonstrating 3 great mobilization exercises to help increase the range of motion in the upper and mid-back.
Active Release Technique® is a patented movement based massage technique that can be used as part of a rehabilitation program to effectively treat soft tissue conditions such as headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis or golfer’s elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions and many other injuries all have one important thing in common: they are often a result of overused muscles. Overuse or chronic injuries throughout the body can benefit from this technique.
How does it work? Practitioners will use their hands to assess the quality of the muscle tissue as well as its mobility. They will be looking for areas of tenderness and restriction. ART® helps to break down scar tissue and allows for improved movement, strength and decreased pain.
What does it feel like? The technique involves applying precise pressure and tension to identified areas while using specific patient movements to correct and optimize the surrounding soft-tissues.
Interested? Doctors of Chiropractic, Dr. Philip Knapp, and Dr. Paul Sly, are both full body ART® certified and incorporate this technique into their treatment plans. Call the clinic for a complementary consultation to see how you may benefit from ART®.