McGill Big 3!
These exercises are a part of the rehabilitation program for low back pain by Dr. Stuart McGill. He has helped numerous athletes avoid surgery by utilizing these exercises in his rehabilitation programs 😱! Not only can they help improve back pain but also prevent it from happening in the first place!
McGill Curl Up.
Lay on a mat and begin by pushing your lower back into the floor. You will feel your core contract. Once you can feel the contraction, begin by straightening one leg and keeping the other bent. Now try to push your lower back into the ground while looking straight up at the ceiling and lifting your head off the mat. Hold this position for 8 seconds and repeat with the other leg.
McGill Bird Dog
Start by going on all fours on a mat. Do the cat-camel movement a few times where you create a big curve up toward the ceiling and then down toward the floor. Then find the middle position between the cat and camel position. Hold that position while you kick your leg straight back and arm forward and hold for 8 seconds. Notice that the hips don’t move at all (don’t raise the leg up... just straight back).
McGill Side Bridge
Lay on a mat on your side so that your weight is supported by your elbow and knee. Ensure the the shoulder, the hip and the knees are in a straight line. Then proceed to raise your hips up as high as possible. Hold this position for 8 seconds.
These exercises are recommended to be done for 10-15 reps and 3-5 sets. However, at first this is very tough to do and so do as many as you can with the focus being on form.
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We interrupt your long weekend social media scrolling to bring you a little stretch that you could try this weekend.
The blog post that went up this week gave an insight of the various muscles that make up the groin - so here we have Logan showing a very efficient adductor stretch that could be used to keep the muscles elongated, especially after activity.
If you find the butterfly stretch is a little too much for you, this could be a great alternative to have.
Update to clinic locations! •••
As of June 1st, 2019, I will continue to work out of Revolution Rehab in St Boniface, with a slight change in my schedule.
I will also be starting at Stonewall Chiropractic Centre.
The biggest change will be to my Saturdays, where I will be alternating between the two clinic locations, to better serve both locations.
Stay tuned for the final schedule change, it will be posted within the coming weeks.
Thank you to everyone for your patience and support during this transition! #athletictherapy#athletictherapyisforeveryone#stonewall#winnipeg#localbusiness#supportlocal
0 1713 hours ago
Hey All -- Cheers to the long weekend!
I thought I'd start off my first post with something everyone should keep in mind when seeking rehab; or any treatment really ... and it all about learning how to find the best help. Forget about worrying if you should be seeing a chiro, PT, AT, Osteo or other medical professional -- the fact is, there is a ton of good help in all those professions! Worry instead about the the specific practitioner you are seeing and their specific treatment approach. If the practitioner is not hitting many of these points, you should run for the hills (not meaning to offend, just one lads opinion). There's a reason why education is the base of the pyramid. I cant stress enough the importance of practitioners educating their clients, and their clients being receptive to learning about their injury and causes or precursors to injury. As convienant as it would be, 99% of the time I cant be beside my clients (although you might hear my voice prodding you to "engage your core!"). Everyones injury, postural/movement deficiencies and lifestyles are extremely varied; and those need to be identified to train you to properly get back to health.
As a practioner, I want to see you getting better and better. If I dont see constant improvement, and it isn't coming from the client constantly re aggravating their injury, I'm missing part of the equation. Repeating the same thing over and over again and expecting different results is the definition of insanity, right?? If I change my approach and still dont seem to be making headway, then maybe we need a second set of eyes and/or some diagnostic tests.
Further down the pyramid, we have manual therapies and various other forms of treatment. These are the treatments that help you get a little more pain free or speed healing to give you that extra push. They are usually everyones least favourite part of treatment, but hey, it helps! Although these will rarely completely cure you, they definitely help give you a push in the right direction.
✅TRIGGER POINTS (Trigger Point): These are fusiform thickenings in muscle tissue, especially in the postural muscles.
It is found in the form of a nodule, within a rigid range of muscle tissue that, spontaneously or digit-pressure, produces a referenced or irradiated pain pattern recognized by the patient. ✅ETIOLOGY: ✔️ Muscle tension as overload; ✔️ Repetitive motion; ✔ excess Sudden overstretching; ✔️ Irritation of the nerves that supply the musculature; ✔️ Reflex response to the irritation of deeper structures
Happy Easter from your North Star AT's!
We are ever so grateful for the support from our incredible clients day in and day out, and love watching you all become pain free while you crush your goals.
We have a few spots left with Lauren and Shun for Saturday, but will be closed on Easter Monday.
That feeling when @barbellapparel is having a contest to display how functional their jeans are.
I felt just as comfortable in the jeans as I did in the singlet 💯💯
5 10119 April, 2019
@southwellequineservices and I had some fun this weekend annoying the crap out of Porsche!
Pic ☝️ = a very grumpy mare as I demonstrate an over reliance of the inside hand. Take a look at the resistance it creates in her body!! Also note in mine how it’s created the scraping effect on the lower leg, where I’m having to scrape up her sides with my heal and leg to ask for bend, instead of balancing into my seat. My posture just disintegrates from there.
Pic ✌🏻 = A corrected ride. Balanced hands, she is lifting up to my outside aids and is much softer on the bit giving a much more fluid bend. Even her eye is throwing less daggers! Her hind end can now reach forward and engage.
Questions? Get at my DMs!
Chocolate, Turkey, Pies, Alcohol....the holidays bring out the BEST treats 😍 ⠀
This is not a guilt trip post; rather I am posting to let you know you’re off the hook this holiday weekend 😉 It’s Okay to indulge every once in a while. I’ve been having some amazing conversations with clients this week about nutrition and it’s all in the spirit of the Easter holiday! ⠀
Some of the main points I’ve been pushing on my clients this week include: ⠀
1. Enjoy time with family; this includes all the delicious food that you don’t normally eat on a daily basis! Take that pressure off yourself and focus on how blessed you are in these moments. We never know how many more we will get! ⠀
2. Think of your nutrition beyond just the one or two days that you indulge. When it comes to having a big couple days of eating, remember that the days leading up to, and the days after you have indulged too much are the most important. You can make up for a bad meal or two over the course of two weeks; don’t think of it as falling off track and losing progress because you have lots of time to prepare and catch up! ⠀
3. A couple days before load up on water and veggies. We all know that during the holidays we do not get enough veggies and replace them with less healthy options, so prepare your body for what’s about to come! ⠀
4. If you are on the road or going to someone else’s house, grocery shop and pack your regular snacks you would eat at home. This will help you stay full and less likely to eat 25 chocolates at a time 😂 ⠀
5. MODERATION! Enjoy the holidays treats (aka those mini eggs ❤️), but don’t stuff yourself until you can’t even move! Eat the things you love but don’t over do it. ⠀
Have an amazing Easter weekend everyone! Enjoy the time with your families and friends 😊 #athletictherapy#fitness#rehabilitation#ARWellness#therapy#exercisetherapy#nutritioncoach#personaltraining#strength#injuryprevention#athletictraining#cuppingtherapy#pain#sportstherapy#nutrition#nutrientdense#fuelyourbody#fruitsandveggies#mealprep#macros#breakfast#easter#indulge#moderation
Got to say thank you to some of the people who have been there to support me through 5 years at Sheridan College. Was heart breaking looking at the field realizing I will never get to feel the rush of playing on our home field again.
Couldn't have asked for better opportunities to play with and mentor athletes.
FLEXIBILITY✨ Levator Scapulae Stretch
Most of us are familiar with the levator scapulae stretch! People will often refer to the back of the neck just above the angle of the shoulder blade and say they feel a “ball or knot” in that region.
This is because the muscle itself is a scapula elevator and a downward rotator. It also assists with neck sidebend, rotation and extension.
People who work at computers or look down at their phones a lot (you know who you are folks 🤷🏻♀️) will often suffer from this muscle being over active trying to pull your head back into alignment.
So for the stretch, my favourite tip is to use the hand as an anchor under a chair and traction the arm down while you tuck your chin down and rotating & sidebend the head away. The opposite hand can be placed on the head for added stretch if needed!
Questions? Comments? Give it a try and let me know how it goes!
12 28029 November, 2018
My 102 year old grandma is back in the clinic today to work on her New Years resolution. This year, she wants to do anything she can to improve her posture and upper body strength. If you ask me, she has the best posture I’ve seen in a 102 year old. Couldn’t be more proud of her! I hope her hard work serves to motivate you.
Stability ✨ A simple shoulder stability exercises to help you reduce that strain and stiffness in your upper neck and back!
I think almost everyone at some point has or will suffer from neck tightness or spasm and this is largely due to the increase use in technology 📲!
If you’re unfamiliar with the term “Scapular Retraction” all it means is to bring the shoulder blade backwards (think of putting them into your back pockets!)
This exercise will help you reduce the strain on your neck and help you retrain those stabilizers so you can get back to feeling better and moving better!
Give them a try and let me know what you think 😊!
21 30328 October, 2018
MIND YOUR POSTURE! – Neck pain, shoulder pain & muscle imbalances .
Prolonged periods in poor posture, such as slouching – shoulders forward, head pointing can result in shoulder pain or chronic neck pain. It is common in sedentary lifestyles i.e. sitting at a computer screen all day and deconditioning can lead to the muscle imbalances shown. .
SHOULDER PAIN - There is a close relationship between scapular (shoulder blade) dyskinesis (poor movement) and multiple glenohumeral joint (shoulder) injuries. This can result from changes in your static and dynamic posture. It can result in changes in muscle activity, timing and recruitment order. .
NECK PAIN – can lead to decreased activity of deep cervical flexors (less active and delayed), decreased proprioception and decreased movement (flexion). .
Most commonly in shoulder pain states, particularly during shoulder movement; muscle activity of the serratus anterior and lower trap decreases, and upper traps activity goes up (Smith et al 2009, Ludewig and Cook 2000). Neck pain results in decreased deep cervical flexor muscle activity. .
Correct your faulty static posture! Shoulders back, chest out, tuck chin in – if unable to GET in this position, work on increasing muscle length. If unable to STAY in this position – work on muscle endurance. Next, correct dynamic postural control. Finally, normalise muscle function – correct muscle lengths & activity, and work on strengthening muscles, such as lower traps and serratus anterior.