Walking The Talk Series of Lectures about Integrating health and wellness into your lifestyle.

Join us for our upcoming Walking the Talk Series. Informational, fun and interactive lectures about integrating health and wellness into your lifestyle.

Thursday, May 8, 2014
Nutritional IV Therapy with Dr. Samuel Moltz, MD
Dr. Sam Moltz, MD from IVitamins presents information and benefits of Nutritional IV Therapy. Learn how Nutritional IV Therapy can energize your life. Buy a raffle ticket for your chance to win a Nutritional IV Therapy Evaluation & Treatment ($125 value).

Tuesday, June 2, 2014
6:30 pm
Living Heathy with Juice
Eric Cooper, Founder of Pressed Vibrance, will discuss why incorporating juice into your life can have a profound impact on combating inflammation and reversing lifestyle damages on your system.

Methods to Reduce Injury Risk & Improve On-Field Performance with Dave Hollinger, Director of Performance Training
Chicago Sports Institute explains the benefits and importance of off-season training for athletes of all ages and levels. Find out how you can reduce your injury risk and improve your on field performance. Buy a raffle ticket or two to increase your chance of winning a free Training Evaluation ($250 value).

Thursday, June 19, 2014
7:00 pm
Losing Weight with an Integrative Approach
Traci Heller with Revolution will discuss their team approach to weight loss utilizing a physical therapist, registered dietitian, clinical psychologist and exercise physiologist.

All talks will be hosted at Chicago Sports Institute, 1847 Oak Street, Northfield.

Raffle tickets will be available at the door for a suggested donation to Chicago Sports Institute’s High School Off-Season Performance Training Scholarship Fund.

Reserve Your Spot

Send an email with your information to info@ to reserve your spot.

Progressive Wrist Stretch


These exercises will help improve flexibility of the muscles and tendons of the forearm and help prevent injury.


1 Start in a kneeling position with the toes stretched back (doubles as a stretch to the plantar fascia).
2 With the elbows straight place the palms on the floor with the fingers pointed out to the side.
3 Keeping the elbows straight throughout, press through the palm of the hand and fingers and gently sit back towards your heels.

4 Gently rock back forward and repeat for 10 repetitions.

Progressive wrist stretch hands step 1Progressive wrist stretch step 2

5 For the second set try rotating your hands back towards you knees (about 30-60 degrees) and perform 10 more reps.

Progressive Wrist Stretch partial rotate position 1 Progressive Wrist Stretch partial rotate position 2

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6 On the third set, try to have the hands rotated about 60-90 degrees from the original position, and then perform 10 more repetitions.

Progressive Wrist Stretch, Full Rotate position 1

Progressive Wrist Stretch, Full Rotate position 2

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Mobility and The Rack Position

By Dr. Jon Sebby, D.C., ART Provider

The elbow, wrist, and hand are some of the more neglected parts of the body. We demand a lot of them on a day-to-day basis. Most exercise and fitness programs give very little, if any, attention to the mobility and strength of these areas. When problems do arise, they tend to be less debilitating and it is common that people put off addressing the issue, thinking that it will get better on its own. More often than not, these chronic conditions will progressively get worse and harder to treat.

Weightlifting – The Rack Position and Grip Strength and Endurance

In weightlifting, the rack position can be one of the more difficult positions to achieve. Some of the best exercises for developing strength and power utilize this position. However, even some of the best strength and conditioning coaches in the world will forego cleans and modify the front squat. The reasoning is because a majority of people have difficulty achieving the rack position. These coaches simply avoid programming these lifts in order to decrease injuries related to them. After all, the best strength coaches work to mitigate injuries.

Athlete having difficulty with The Rack PositionWhile much attention is paid to shoulder mobility and core strength, very rarely are the wrist and forearms addressed. Most lifters who attempt getting into the rack position are quick to point out the “intense” wrist pain. This does not happen due to “tight shoulders” or a “weak core” but most often to tight wrist flexors being forced to lengthen a great deal by a loaded barbell.

Apart from rack position, adhesions and tight forearm flexors oftentimes lead to early fatigue on lifts that involve gripping (i.e. pullups, farmer carries, and deadlifts). A common finding, after a series of treatments and continued mobility work, is that athletes are better able to stay on the pull up bar for longer without having to re-grip (ex. CrossFit’s Fran workout).

Wrist and Hand Mobility Screen to determine if you have tight forearms

Double Extension Test

Start by resting the right forearm against a wall with the elbow at a right angle. Then, with your other hand, gently pull the palm of the right hand back. The angle of the forearm and palm of the hand should reach 90 degrees (right angle) without any pain or discomfort. For the second part of the test, pull your fingers (minus the thumb) back as far as you can. Stop if there is any pain. Your wrist should be at a 90 degree angle to your forearm and your fingers should extend an extra 45-60 degrees from your hand. Make note of the range and perform again on the left side.

double extension test part 1double extension test part 2Double Extension Test Part 3

For More Information

If you experience pain during either part of the test or are unable to pass the full test, we recommend setting up an appointment with one of our Doctors  CONTACT US

Learn About the Author Dr. Sebby

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