Category Archives for "Self care advice"

Easy Ways to Change the Way you Breathe

Can improving breathing skills improve overall movement integrity?We already know breathing is a significant part of every living moment. Your breath keeps you alive. It fills your lungs with oxygen and provides a way to center yourself. It keeps you sustained during a workout and other daily activities. Your breath is also connected to mobility and […]

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Change Your Breathing, Change Your Life

I don’t like scare tactics. I feel like, as a healthcare professional, I can get an important point across without making up a problem in someone’s mind. The problem is, as humans, we respond to stories above everything else. And all stories need conflict. You know that breathing is important. In fact we can’t live very […]

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Strength training for pain relief.

There are good ways and better ways to treat and prevent injury. Chiropractic adjustments, massage or manual therapy, cupping, flossing, the list goes on and on. One of our favorites, because it can be so powerful, and so empowering, is strength training.  Rehab exercises can be good, but often aren’t enough to keep the body […]

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Change happens, one little behavior at a time

Do you ever wonder why you go the same way through the grocery store when shopping for food? The brain and the body tend to take the path of least resistance when operating at a daily level, because it uses less energy to mindlessly go through much of our day. Habits are subconscious activities that came […]

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Top3Tuesday: Hip Flexion

This Week on Top3Tuesday…Hip mobility is important for the squat. It’s pretty important for everything, but we assess it in the squat pattern, because that translates well to overall function. Watch this last installment of our clinical assessment series to see our favorite three movements to improve a squat that begs improving. See our most […]

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Top3Tuesday: Shoulder Treatment with 4×4

In Office Shoulder TreatmentWhen someone comes into the office with shoulder pain, we need to do a decent assessment to find out what could be causing it. We need to assess shoulder flexion and extension, internal and external rotation, as well as elbow flexion and extension.  We also need to assess thoracic mobility. Any or […]

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Top3Tuesday: shoulder extension in cross-country skiing

Shoulder extension!!! Today on Top3Tuesday we’re talking about getting the #shoulders ready for #nordicskiing. We need a good amount of shoulder extension to perform the necessary movements for cross-country skiing. If we don’t get it from the shoulders, we’ll probably get it from somewhere else, which could lead to problems with compensation in your upper […]

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Top 3 Tuesday: Runner’s Hips

Best 3 hip exercises for runners. This week on Top 3 Tuesday, we talk about our 3 favorite #hipexercises for #runners. As we’ve stated many times, hip restriction can lead to #backpain, #kneepain, and many other areas of discomfort. We like a nice, mobile, hip. These exercises also work to stabilize the hip, and they […]

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Top 3 Tuesday: Ankle

Top 3 Tuesday! Today we talk about the #ankle. It’s supposed to be #mobile, many people are surprised to find out how limited their #anklemobility actually is. But if you don’t use it, you lose it. Intentionally moving your ankle to its range limits can be very helpful for your lower body health. Watch to […]

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