Tag Archives: training

Core Strength 101: The Active Bridge; Firing Up Those Glutes

Posted on March 13, 2020 | Leave a comment

This technique is a beautiful blend of core activation & stabilization while spotlighting & engaging those injury preventing & power perpetuating lateral stabilizers in your hip abductors…

If you’ve got that down (step 1: holding the bridge), then step your game up & maintain the above while simultaneously firing, working out & toning those “butt” muscles: your Gluteus Maximus & Medius. Repetition is key here to fortify (or create) that synergystic firing pattern from the brain to the glutes & the rest of the core; essential to walk, run, jump, lift, balance, MOVE.

The capacity to do so is especially pertinent after prolonged periods of inactivation due to uninterrupted sitting; which is the perfect recipe for weak & untoned, pancaked glutes, or “glute amnesia” as we refer to it in the video demo.

Get up! Wake’em up! Get moving!

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Posted in Chiropractic, Health & Wellness, Running, Sports

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Lateral Movement Training: A Path to Stronger Hips, Knees, Ankles, Feet and Core

Posted on February 28, 2020 | Leave a comment

Side Step to Skip, Stop, Short Foot Activation, Single Leg Balance = Strength, Stability & Success

We started to really implement this & then fine tune it in response to a handful of athletes (from weekend warriors & runners to our high school athletes; especially those that play soccer &/or basketball ), who noted either stiff or weak, unstable ankles, lack of balance, as well as foot pain in the arch & heel commonly referred to as plantar fasciitis & even Achilles’ Tendonosis.

However, this lateral movement is applicable & can be practically applied to virtually everyone’s full body workout, DIY, no equipment necessary (aka one less excuse), Movement Rx.  Also worth noting is the empowering improvement we’ve seen in those determined & dedicated individuals who want to avoid or get out of those muscle atrophy & weakness potentiating orthotics or supports.

It can all start with the explained balancing of the supinators & pronators (neither is inherently “bad,” & both necessary for optimal biomechanics & your best chances at efficient, pain free movement), the hip adductors & abductors, & improving balance, strength & stability from the foot up through the core; feel it, embrace it, & repeat.

Know why you’re doing what you’re doing.
Know what you should be feeling; engaging & activating & experiencing.
Get after it.

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Posted in Chiropractic, Health & Wellness, Running, Sports

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Creating Lateral Stability to Heal & Strengthen the Hip, Knee, Ankle & Foot

Posted on January 22, 2020 | Leave a comment

This has “exercise” has become one of the most oft utilized both personally and clinically as it serves as a comprehensive means to address essential hip strength.  As noted in the demonstration below, weakness, instability or an overall inability to communicate with these stabilizing muscles can result in not only local hip issues, but knee pain and damage, IT-Band syndrome, knock knee while running, OVER-pronation and problematic stress to the plantar fascia, an imbalance and weakness while walking, running, jumping, squatting, dead lifting; the list goes on.

Even if you do not have any of the above issues (yet?), this is no doubt a solid add to your proactive, intelligent, full body regimen.

Have at it:

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Posted in Chiropractic, Health & Wellness, Running, Sports

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Rethinking Inflammation: When You Need It & How to Make it Work For You

Posted on January 14, 2020 | Leave a comment
Inflammation has long been recognized as a common denominator among the mass majority of unfavorable conditions. However, NOT ALL INFLAMMATION is bad. In fact, sometimes it is necessary; particularly when dealing with a musculoskeletal injury or perceived discomfort post exercise, workout or training.
In these cases, inflammation is actually an imperative component of the healing process. If we narrow mindedly block this due to applying a somewhat ignorant, across the board damnation of all inflammation, in an effort to avoid temporary discomfort, we actually delay and could outright block the healing process and our ability to fully recover.
Follow us now on the oft ignored explanation and mechanism behind this, and what you can do intelligently facilitate a healthy immune response, which includes that optimal healing and recovery we all want to achieve.
CHAPTER 1: 
CHAPTER 2: 
CHAPTER 3: 
CHAPTER 4:
CHAPTER 5: 

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Posted in Chiropractic, Health & Wellness, Nutrition, Running, Sports, Supplements

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Re-balancing the Body: Addressing the Hip (Flexors), Groin (Adductors) and Knee

Intentionally moving more throughout the day or implementing a stand-up work station is one of the most proactively potent things you can do to potentiate better overall health; but especially to the neuro-musculo-skeletal system.

We see patients do this all the time and then rave about the difference it has made; only regretting not doing it sooner.

If for whatever reason, movement modifications like the stand up desk is an obstacle, mobilization techniques like the one demonstrated below (a personal favorite & go-to) can work wonders towards opening up those hip flexors & lengthening those shortened adductors.

Movement Monday: AP Lunge

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Posted on November 4, 2019 in Chiropractic, Running, Sports

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