fbpx
Book Now

graston

Ep 380 – Shoulder Press Pain & Rotator Cuff

Ep 379 – Healing Comes in Different Forms!

Ep 378 – Why Does My Shoulder Crack, Pop, or Click?

Ep 375 – Clearing Forearm Tightness

Ep 374 – Does You Doctor Give Pills or Solutions?

Ep 367 – How to Predict Injury & Illness? HRV

Ep 356 – Myofascial Release to the SCM for Headaches & Neck Pain

Ep 355 – Scapular & Shoulder Mobility Drill

Ep. 349 – How To Improve Mobility at The Office?

Ep 346 -Can You Really Get High Quality Food For Cheap?

https://youtu.be/e0qfEfRNj7Y

Ep 345 – Rocktape for Wrist Sprain

Ep 343 – Sprained Wrist Treatment (1 day old injury)

Ep 342 – Standing QL Stretch for Low Back Pain

Ep 337 – How To Actually Achieve Your Goal This Year (Goal Breakdown)

Ep 336 – Shoulder Rehab, Posterior Deltoid & Rotator Cuff

Ep 334 – Spine Rolling to Standing (One & Two Leg Variations)

Ep 332 – Do Your Genetics Really Control Everything?

Ep 328 – Quadruped to Plank Position

Ep 326 – Neck Isometric with Rotation

Neck Strengthening with Isometric & Rotation (Movement)

This exercise is not used very often (as with a lot of neck rehabilitation) and should be because it really helps reduce a lot of neck pain and can prevent things like concussions.  This exercise really helps with the muscles located at the back of the neck but when you add movement and rotation you start to engage a lot more of the neck and spine! Complete this exercise with a bench or padded surface.  It may also be a great idea to put a pillow or two underneath you because if you fall (or are not strong enough/pain) you may want to your butt.  You want to avoid hitting your butt and sacrum on the floor.

When doing the exercise, make sure you have full head contact on the table/bench and you will likely have your upper traps on there as well!  First, see if you can hold this position.  From there, raise your hips up and this will add more strength training to the neck. It is also like a bridge so you will get core activation, hamstring, and glut strengthening!  Hold the neck extension for 3-5 seconds to start but then you can increase with time.  If this is easy, then you can move on to rotation.  DO NOT start rotation movements if you are not strong enough to carry out the extension at first.

This exercise is great because it allows extension of the neck, strengthening  (whole body) and can reduce the risk of injury and neck pain in the future.

Ep 325 – Pelvic Rocker For Low Back Pain

Isolate Every Area of The Spine!

The pelvic rocker is a way to gain movement and isolate each individual spinal segment and can help you if you are suffering with lower back pain.  The reason it’s so effective is because its very localized, there is a lot of support in the spine, and you combine movement with stability exercises.  To complete this exercise you need a bench.  I recommend something with padding like a gym bench because its firm, has support, and is padded.  By leaning your hips and pelvis off the bench you will be placing the spine into extension.  Often times our spine does not go into this movement so it for some it feels very good, and for others its a very new movement and you need to proceed with caution (especially in those with active lower back pain).  After you get into this position (extension), its a good idea to hold it there for 1-5 seconds.  From this position, you want to engage the core, fire your gluts, and perform a posterior pelvic tilt.  This will fore the spine and core to tighten up.  You should repeat this process and then move around to different segments of the spine.

This exercise can really help with lower back pain because it allows a lot of motion but forces your body to activate its core.