KEY TAKEAWAYS Tight inner thigh adductors are most effectively released with a tennis ball placed under the inner thigh while lying face down, holding pressure on tender spots for two to five minutes per side. The butterfly stretch, sitting with the soles of the feet...
Where is the gluteus medius located? Your glute medius is a small muscle that runs along the crest of your hip and then down by your hip joint. How you find it on yourself is that you will want to find the very top of your hip bone. Then slide down over the bone and...
What problems can tight calves cause? Your calves do extra work that they are not intended to do if the dynamic of your low back and pelvis is off. This creates changes in the way that you walk and in your gait, which uses these muscles more than they are intended...
Why do we take diagnostics seriously? Many new patients get frustrated when they come to our office and they don’t get treated on the very first visit. I get that! You’re in pain and you want relief NOW! Totally understandable. However, would you like a surgeon to...
How do you apply lumbar traction? When setting up your lumbar traction pillow, you will want to make sure you are setting it up correctly and paying attention to how and where you are placing the lumbar traction pillow. One of the first things to note is that you will...
What causes lower cross syndrome? Lower crossed syndrome happens when you sit too much. And almost all of us do, whether you have a desk job or not. Our society just has a lot of sitting involved with it. But if you do have a desk job, then you're even more prone to...
What causes tight upper traps? You can release the upper traps using a tennis ball. The upper traps can get very, very tight, especially when you've lost your normal cervical curve and have your shoulders rounding forward. That puts incredible strain along the back of...
KEY TAKEAWAYS Poor posture accelerates spinal degeneration and can add 5 to 10 years to your appearance through forward head posture, hunched shoulders, and a compressed spine. Beyond looks, poor posture can reduce lung capacity by up to 30 percent, decrease...
KEY TAKEAWAYS The latissimus dorsi is a large back muscle that, when tight, pulls the shoulders forward and contributes to rounded posture, shoulder pain, and headaches. You can release the lat with a tennis ball placed on the sore spot just behind the armpit (not in...
KEY TAKEAWAYS Upper crossed syndrome is a muscle imbalance where the chest and shoulders become tight and rounded and the head drifts forward, with weak deep neck flexors and lower trapezius. The condition can sharply increase suboccipital muscle tension, triggering...
