How to: Foam Roll Your Legs Using a Roller [Video]


How to: Foam Roll Your Legs Using a Roller [Video] Foam rolling, also known as “self-myofascial release,” is a common exercise used not only by athletes, coaches and therapists, but by many who frequent the gym and engage in fitness activities regularly. This self-massage technique helps to release muscle tightness and / or trigger points, helping soft tissues repair and return to normal ...

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How to: Mobilize Your Feet w/ a Lacrosse Ball [Video]


How to: Use a Lacrosse Ball to Reduce Pain in the Feet & Lower Limbs If you’re suffering from shin splints, plantar fasciitis, Achilles tendonitis or pain in the foot / lower limbs, this mobilization technique for your feet using a lacrosse ball can make a huge difference! This simple do-it-yourself exercise can be done at home, the office or anywhere with a hard, flat surface in just...

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How to: Foam Roll Your Thoracic Spine [Video]


How to: Use a Foam Roller to Stretch and Open-Up Your Thoracic Spine This video tutorial below shows you how to use a foam roller to carefully stretch your thoracic spine. You can basically do this anywhere you see fit: at work, school, gym or perhaps outside with this nice weather we are having!? This exercise works great to help open up and extend the thoracic spine itself as well as th...

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How to: Self-Resisted Neck Extension Stretch [Video]


How to: Self-Resisted Neck Extension Stretch for Neck / Upper Back Pain & Stiffness This tutorial video shows you how to do a self-resisted neck extension stretch right in your own home, at work or anywhere else for that matter. This exercise is great for opening up your upper body and strengthening your neck and upper back muscles, which in turn will help you correct your posture an...

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How to: Bird-Dog Exercise for Spinal Health [Video]


Step-by-Step: How to do the Bird-Dog Exercise to Strengthen the Multifidi Muscles / Lumbar Spine The bird-dog is a simple exercise that can be easily performed by people who are recovering from a back injury or looking to strengthen the back and abdominal muscles simultaneously. If you’ve recently experienced a low back injury and have seen a Chiropractor or physiotherapist, it’s quite po...

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How to: Low Back Stretch for the Lumbar Para-spinal Muscles [Video]


Step-by-Step: How to Stretch Your Lumbar Para-spinal Muscles Using a Bench or Chair Chances are that you’ve experienced back pain at one point or another in your lifetime. While you may associate your low, mid or upper back pain with a certain activity you do daily or a few times every week, that activity may not necessarily be the cause of it! The causes of back pain are numerous and in ...

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How to: Standing Chest Stretch for Increased Mobility [Video]


Step-by-Step: How to Stretch Your Chest Using a Doorway or Corner Are you sitting down somewhere looking at your smartphone this very instant? Maybe you’re at a desk browsing the web. Truth is that sitting for extended periods of time can be horrible for your back, neck and overall alignment. There are a number of simple and easy-to-do stretches you can do at home to help relieve tension ...

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How to: Shoulder Dip Stretch for the Lower Trap [Video]


Step-by-Step: How to do Shoulder Dip Exercise (Lower Trap Stretch) While shoulder dip exercises target your triceps muscles, you cannot do this exercise without also activating your traps. Your trapezius muscle has lower, upper and middle heads, runs from the midpoint of your back up to your neck and is often a focus point of pain and discomfort for patients who visit our clinic for Chiropra...

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How to: Thoracic Rotation Stretch for Flexibility & Mobility [Video]


Step-by-Step: How to do Thoracic Rotation Spinal Stretches Your thoracic spinal region is in the upper part of your back around the same height as your chest area. This part of your spine is connected to your ribcage which protects your internal organs; it consists of 12 different vertebrae. Tight ligaments and muscles in your thoracic region can cause discomfort in your upper and lower back...

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How To: Cat-Cow Stretch for Spinal Flexibility & Pain Relief [Video]


Step-by-Step: How to do the Cat-Cow Stretch The Cat-Cow stretch, a move often used in Yoga, is a great exercise because it includes both a stretch and an extension. It’s a great stretch for people looking to increase their spinal flexibility and release tension in the back and abdomen. It has also been known to relieve pain! Dr. Keith at Revelation Health Centre is passionate about helpin...

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