by ChicagoChiroSports | Jan 6, 2013 | Exercises, Hip and Leg
THE MOVE Start by standing and directly facing a stable chair. Place the heel of the affected leg on the chair. Make sure to maintain a neutral lumbar spine while keeping the pelvis facing forward. Allow the knee to “unlock” by letting it bend about 10 degrees. You...
by ChicagoChiroSports | Jan 6, 2013 | Exercises, Hip and Leg
THE MOVE Push your feet into the floor and push the band out (abduct), then bridge up to activate glute medius and glute max. Hold 2 to 10 seconds, then down, and repeat 5 to 15 times. Download Banded Glute-Bridge
by ChicagoChiroSports | Jan 6, 2013 | Exercises, Foot and Ankle
THE MOVE This is an exercise is designed to strengthen the arch and the intrinsic muscles of the foot. The first picture shows the initial starting position for the ski jump exercise. The toes are to remain relaxed. As she starts to leans forward she stops her forward...
by ChicagoChiroSports | Jan 6, 2013 | Exercises, Foot and Ankle
The patients begins one foot forward and a few inches away from the wall. The patient supports himself against the wall with his hands. With the heel staying in contact with the floor, bring the knee forward so it touches the wall (ankle dorsiflexion). Repeat 10 times...
by ChicagoChiroSports | Dec 26, 2012 | Exercises, Move Of The Month, Move Of The Month - 2012
THE MOVES #1 – Foam Roll IT Band Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee....
by ChicagoChiroSports | Dec 6, 2012 | Exercises, Foot and Ankle
The short foot exercise is recommended by postural expert Vladimir Janda in his book “Muscle Function Testing,” to build strength, stability and endurance in the muscles and tendons that support the arch. THE MOVE Sit with good posture in a sturdy chair...
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