CLICK ON PICTURE TO PLAY VIDEO

CLICK ON PICTURE TO PLAY VIDEO

CAn openers

When there is decreased flexibility in the upper torso there will be excessive and destructive movement in the neck, shoulders and lower back. This adds a great deal of stress to those areas and opens the door to injuries. To deal with this I like starting off my patients with Can Openers:

Pointers:

  • Keep your top knee at 90 degrees in front of your body

  • Press the top knee into the floor at all times throughout the movement, under no circumstances can you allow your knee to raise of the floor at all!

  • Be sure to turn your head and eyes to look where you're turning

  • Don't let yourself hold your breathe

  • Give this one a few days, most people don't get it at first

    Perform 5-10 repetitions, 2-3 times per day to increase your upper torso flexibility and reduce stress on the neck, shoulder and lower back. To find out if this exercise is right for you, you need to be evaluated by a Mobility 4 Life team member


CLICK ON PICTURE TO PLAY VIDEO

CLICK ON PICTURE TO PLAY VIDEO

egyptian turns

When there is decreased flexibility in the cervical due to too much sitting or poor posture, there will be excessive and destructive movement in the neck, shoulders and lower back. This adds a great deal of stress to the areas and opens the door to injuries. To deal with this I like starting off my patients with this chiropractic corrective exercise:

Pointers:

  • Determine which direction you want to rotate to. 

  • If it's left, raise your left arm up to 90 degrees like the video showed above. 

  • Squeeze both your raised arm (left on our example) AS WELL AS the opposite (right) arm into the floor next to your side.

  • Be sure to turn your head and eyes to look where you're turning

  • Don't let yourself hold your breathe

  • Give this one a few days, most people don't get it at first

Perform 5-10 repetitions, 2-3 times per day to increase your cervical spine flexibility and reduce stress on the neck, shoulder and lower back. To find out if this exercise is right for you, you need to be evaluated by a Mobility 4 Life team member


CLICK ON PICTURE TO PLAY VIDEO

CLICK ON PICTURE TO PLAY VIDEO

Side planks

When there is decreased stability in the lateral core due to lack of conditioning, there will be excessive and destructive side to side movement in the knees and ankles. This adds a great deal of stress to the areas and opens the door to injuries. To deal with this, I like starting off my patients with this exercise:

  • Keep your hips neutral at all times, meaning there should be a straight line between your knee and your ear

  • Keep your ankles dorsiflexed at all times, meaning raising up your toes towards your face. 

  • Be sure to keep your head and eyes to look directly forward

  • Don't let yourself hold your breathe

  • Give this one a few days, most people don't get it at first

  • Once you can hold the position for 60 seconds, progress to the next level (bent knee, straight leg, then elevated top leg)

    Perform 2-3 repetitions, 2-3 times per day to increase your lateral core strength and reduce stress on the ankles and knees. To find out if this exercise is right for you, you need to be evaluated by a Mobility 4 Life team member


 
 
CLICK ON PICTURE TO PLAY VIDEO

CLICK ON PICTURE TO PLAY VIDEO

active straight leg raises

When there is decreased stability in the pelvis, there will be excessive and destructive movement in the area. This adds a great deal of stress to the areas and opens the door to disc problems, pinched nerves and other injuries. To deal with this I like starting off my patients with this exercise:

  • Squeeze both hands into the ground before initiating leg movement

  • Press the opposite leg into the floor at all times throughout the movement.

  • Don't be surprised if the leg flexibility isn't as good as it normally is: since you locked your pelvis into place on the floor the hip flexibility will look less

  • Don't let yourself hold your breathe

Perform 5-10 repetitions, 2-3 times per day to increase your pelvic stability and reduce stress on the lower back and sciatic nerve. To find out if this exercise is right for you, you need to be evaluated by a Mobility 4 Life team me


 
CLICK ON PICTURE TO PLAY VIDEO

CLICK ON PICTURE TO PLAY VIDEO

cross crawl

When there is decreased spinal stability, there will be excessive and destructive movement in the neck, shoulders and lower back. This adds a great deal of stress to the areas and opens the door to injuries like low back pain or sciatica. To deal with this I like starting off my patients with this pilates and physiotherapy exercise:

  • Start with your hands directly under your shoulder and your knees directly under your hips

  • Raise up one arm and the opposite leg up (like superman does)

  • Reach your arm forwards and your leg backward as far as possible

  • Don't let yourself hold your breathe and hold the pose for 4-5 second

  • *NOTE* - if you notice when I filmed this video, I had a lot of lumbar flexion and pelvic tilting. I'd recommending limiting that as much as possible so for a lot of people that means you don't need to touch your knee all the way to your elbow during the flexion part

Perform 5-10 repetitions, 2-3 times per day to increase your upper torso flexibility and reduce stress on the neck, shoulder and lower back. To find out if this exercise is right for you, you need to be evaluated by a Mobility 4 Life team member


 
CLICK ON PICTURE TO PLAY VIDEO

CLICK ON PICTURE TO PLAY VIDEO

glute bridge

When there is decreased spinal stability with hip extension, there will be excessive and destructive movement in the pelvis and lower back. This adds a great deal of stress to the areas and opens the door to injuries like low back pain. To deal with this I like starting off my patients with this pilates and physiotherapy exercise:

  • Start with both feet on the floor, if that's easy then progress

  • Hug one knee towards your chest. Don't bring the knee up too far though because then you're tilting your pelvis, which we don't want

  • If you had discomfort or difficulty with the single leg bridge, squeeze your hands together in front of you to activate your spinal stabilizers.

  • Don't let yourself hold your breathe and hold the bridge for 2-3 seconds

Perform 5-10 repetitions, 2-3 times per day to increase your upper torso flexibility and reduce stress on the neck, shoulder and lower back. To find out if this exercise is right for you, you need to be evaluated by a Mobility 4 Life team member


 
CLICK ON PICTURE TO PLAY VIDEO

CLICK ON PICTURE TO PLAY VIDEO

Chop and lift

When there is decreased spinal stability with hip extension, there will be excessive and destructive movement in the pelvis and lower back. This adds a great deal of stress to the areas and opens the door to injuries. To deal with this, as a chiropractor, I like starting off my patients with this exercise:

  • Start in a wide kneeling stance, if that's easy then progress to a more narrow stance

  • Maintain tall perfect posture. That means tall height, not pulling your shoulders back excessively. 

  • If you had discomfort or difficulty with the this movement revert back to the Cross Crawl exercise and concentrate on that.

  • Don't let yourself hold your breathe

Perform 5-10 repetitions, 2-3 times per day to increase your upper torso flexibility and reduce stress on the neck, shoulder and lower back. To find out if this exercise is right for you, you need to be evaluated by a Mobility 4 Life team member


 
CLICK ON PICTURE TO PLAY VIDEO

CLICK ON PICTURE TO PLAY VIDEO

90/90 Hip

When there is decreased hip rotational flexibility, there will be excessive and destructive rotational movement in the pelvis, lower back and knee. This adds a great deal of stress to the areas and opens the door to injuries. To deal with this, as a chiropractor, I like starting off my patients with this exercise:

  • Start in a side lying position on your legs and upright with your spine. Both legs should be a 90 degree bend, and 90 degrees in relation to each other. 

  • Maintain tall perfect posture. That means tall height, not pulling your shoulders back excessively. 

  • Align your torso to one thigh bone, then the other thigh bone.

  • Don't let yourself hold your breathe.

Perform 1 repetition and hold for 40 seconds, 2-3 times per day to increase your hip rotational flexibility and reduce stress on the lower back, hips and knee. To find out if this exercise is right for you, you need to be evaluated by a Mobility 4 Life team member