KEY TAKEAWAYS A tight gluteus maximus is usually caused by too much sitting or an improper walking gait that overworks the muscle. Release it with myofascial pressure: sit on a large massage ball or softball, hold pressure on each tender spot until the discomfort...
KEY TAKEAWAYS The tensor fasciae latae (TFL) is a small muscle at the edge of the hip that connects to the IT band and tightens from prolonged sitting, weak glutes, and hip imbalances. A tight TFL can cause lateral hip pain and alter pelvic tilt, leading to...
What are exercises to do at home? This is the wall exercise. Find a wall, stand with your back up against it and make sure all of your major joints are touching the wall. With your feet and hips against the wall place your shoulders and head against the wall as well....
KEY TAKEAWAYS The atlas, or C1, is the first vertebra directly beneath the skull, and it supports the head's weight while protecting the brainstem and the vertebral arteries that supply blood to the brain. Because the atlas directly influences the brainstem, which...
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...
