How to: Maintain Good Sitting Posture [Video] How should you sit? It’s a good question! Many people who have to sit for extended periods of time and don’t focus on keeping good posture end up paying for it. It doesn’t take long for your body to start compensating for misalignments in your spine and elsewhere. Dr. Keith Belliveau, Chiropractor at Revelation Health Centre, knows this and h...
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How to: Single-Leg Romanian Deadlift for Flexibility & Mobility [Video] Having issues with mobility in your hips and lower back? If so, there’s some exercises you can do at home like the single-leg Romanian deadlift, for example, to help improve flexibility and mobility. A single-leg Romanian deadlift works your flutes and hamstrings while improving dynamic flexibility which can be fe...
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How to: Wall Squat to Improve Leg, Hip & Ankle Mobility [Video] Do you sit for long periods of time during the day? If this is you, there’s several stretches you can do at home, work or anywhere else to help reduce tightness in your hips and ankles and improve overall mobility as a result. This simple wall squat is one of them. Even if you’re not tight in the legs after a long day, th...
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How to: Stretch Your Quadratus Lumborum Using a Lacrosse Ball What is the quadratus lumborum (QL), you might ask? It is the deepest abdominal muscle located in your low back area on both sides of the lumbar spine found between the top of your pelvis and lowest rib. Many people with deep abdominal pain might not realize that it’s their QL which is strained or has a knot in it. When injured...
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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: 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: 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 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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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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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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