by ChicagoChiroSports | Jan 6, 2013 | Exercises, Hip and Leg
THE MOVES Beginner: Cook Hip Lift Lay on back in hook-lying position. With both hands pull one knee tightly to your chest. To make sure that the knee stays against the chest place a tennis ball just under the bottom rib so that the thigh must pin the tennis ball in...
by ChicagoChiroSports | Jan 6, 2013 | Exercises, Hip and Leg
THE MOVES GLUTE BRIDGE Lie on the floor, arms at your sides, knees bent, and heels on the floor. Lift your hips until your knees, hips, and shoulders form a straight line. Hold for two seconds, then return to start. That’s one rep. PELVIC TILT The pelvic tilt...
by ChicagoChiroSports | Jan 6, 2013 | Exercises, Hip and Leg
THE MOVES To work the calf, start by using The Stick over the calf muscles. Use firm pressure moving up the calf to find any tender areas. Focus on these tender areas by giving each spot 30 short and quick rolls with the stick. To continue to stretch...
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 | Oct 6, 2012 | Hip and Leg, Move Of The Month, Move Of The Month - 2012
MOVE OF THE MONTH OCTOBER ISSUE 2012 Use the Single Leg Glute Bridge with Shoulders Elevated, an advanced version of the single-leg bridge to improve hip extension and glute strength. THE MOVE Start with your shoulders resting on the bench supporting your body. Raise...
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