Pre-Exercies / Warm up
Dynamic stretches are meant to warm up the muscles in question and prepare them for exercise. These activities should be done under control as to avoid injury from overly aggressive motions. These stretches should be done for 10 repetitions prior to exercise.
Rotate your arm in a circular motion for 10-15 revolutions. Change direction and repeat for another 10-15 revolutions. Perform this exercise slowly to start and increase to a medium pace within your comfort zone. Don't move your arm so quickly that you cannot stop the exercise in any position.
Chest, Upper Back Shoulders
DESCRIPTION: Hold both arms in to the sides at about height of the shoulders. Slowly move the arms in front of the body until they pass over each other as the image shows. Keep the pace comfortable but slowly increase to a medium pace. Don't move the arms so fast that you cannot stop at any point during the range of motion. Perform 10-15 arm swings.
Core (Abdominals and Low Back)
DESCRIPTION: Stand with the feet about shoulder width apart. Fold the arms in a comfortable position. I suggest folding them across the chest or close to the body to keep them out of the way. Slowly turn from one side to the other. If your low back feels stiff, only turn part way. As you perform the exercise your muscles will loosen up allowing you to turn further with comfort. It is important to remain in control during this exercise by relying on your muscular activation to accelerate and decelerate the motion. Do not allow your momentum to carry you through the motion.
LEG SWINGS (FRONT TO BACK)
Hip Flexors, Glutes, Hamstrins, Quadriceps
DESCRIPTION: Position yourself next to a sturdy object that you can rely on to support your weight. Place one hand on the wall and stand on foot furthest from the wall. Slowly move your leg closest to the wall back and forth. As you progress through the exercise you will be able to move your leg through a larger range of motion and you should feel a gentle stretch in the front of the leg as you swing the leg back. You should feel a gentle stretch in the back of the leg as you swing the leg forward. Be careful not to swing the leg too fast as you can pull a muscle if you are too aggressive or if your muscles are cold. Perform this exercise 10-15 times per leg.
LEG SWINGS (SIDE)
Hip Adductors, Hip Abductors
DESCRIPTION: Position yourself next to a sturdy object that you can rely on to support your weight. Place both hands on the wall and standing a comfortable distance away. Slowly move one leg from side to side allowing it to cross in front of your body. As you progress through the exercise you will be able to move your leg through a larger range of motion and you should feel a gentle stretch on the inside of your leg as you moves away from the body and a gentle stretch on the outside of the hip as the leg crosses in front of you. Be careful not to swing the leg too fast as you can pull a muscle if you are too aggressive or if your muscles are cold. Perform this exercise 10-15 times per leg.
We Do Direct Billing
Depending on your policy type and your plan rules, we are able to direct bill most insurance companies after each appointment.
Have a look through the list of insurance companies we are able to direct bill and bring your insurance policy information with you to your next appointment. Let's see if we are able to direct bill your claim for you!
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