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How to Fix a Neck Hump at Home (FAST) | With FREE Exercise Sheet!
04:41

How to Fix a Neck Hump at Home (FAST) | With FREE Exercise Sheet!

Download Your FREE Exercise Sheet with all the Exercises for How to Fix a Neck Hump at Home (FAST) here: https://www.miltonchiropractic.co.uk/worksheet-download/ Subscribe to our YouTube channel for more videos: https://www.youtube.com/channel/UCtVQxTSqc2KhqkO0-Z1yidQ?sub_confirmation=1 ★☆★ If you enjoyed this video and want to support us please leave a LIKE, write a comment on this video and Share it with your friends. Subscribe to our channel on YouTube and click the 🔔 icon for notifications when we add a new video. Let us know in the comments if you have any questions. A Neck hump is also known as a Buffalo hump or a Dowager's hump. It is often due to a faulty posture and with the correct exercises, can be corrected. In this video, I will share my favorite exercises with you for correcting the Neck Hump. I have seen some remarkable results in our clinic when these exercises are combined with postural correction. Time Stamp: 00:00 What is the Neck Hump 01:14 YWTL Exercise 01:37 Pull Arm/Tilt Head 03:00 Arm Up/Turn and Tilt This will no doubt help you fix your neck hump fast, in your own home. Our Clinics Milton Chiropractic Clinic 2 Ely Road Milton, Cambridge CB24 6DD United Kingdom Tel: +44 (0) 1223 864444 https://www.miltonchiropractic.co.uk Fornham Chiropractic Clinic Unit 10 Fornham Business Court Hall Farm Fornham St Martin Bury St Edmunds IP31 1SL United Kingdom Tel: +44 (0) 1284 220202 https://www.fornhamchiropractic.co.uk #neckhump #athome #exercises 💜 Thank you for watching our video: How to fix a Neck Hump at Home (FAST) | FREE Exercise Sheet Don't forget to check out Part II of this video: https://youtu.be/fsdchGejKmU
How To Stretch and Release the Adductors (Groin Muscles) | Chesterfield Chiropractor
04:20

How To Stretch and Release the Adductors (Groin Muscles) | Chesterfield Chiropractor

The adductors, better known as the groin muscles, are commonly tight and dysfunctional. We have found that many people do not know how to stretch and release the adductors. It is important to note that many muscles comprise the adductors and some may contribute to hip flexion and others to hip extension. Knowing the anatomy, you can bias your soft tissue approach to accommodate the different muscles. I tend to use self myofascial release (MFR) before I do any static stretching. For the self MFR, I use a softball and/or foam roller. A massage stick can work as well. I like to find a tender point and hold pressure for at least 30 seconds. When it comes to static stretching I prefer to hold the stretch for 30 seconds and may do some light mobilizations into the end range. When stretching, try to bias the stretch to target the anterior and posterior portions of the adductors. Important Time Stamps: 0:20 - Description of the adductor muscle group 0:35 - Self myofascial release (MFR) approach 1:00 - Self MFR using a softball 2:00 - Self MFR using a foam roll 2:30 - Static stretch for posterior bias 3:30 - Static stretch for anterior bias - - - - Thank you for tuning in to our channel! Elite Chiropractic and Performance is a chiropractic and rehab clinic located in Chesterfield, MO. As your Chesterfield Chiropractor, We aim to provide valuable content to improve the way we move and function in life. This channel serves as a direct resource for our patients to review the concepts that we cover during their visits. Please share with friends and family and subscribe to our page! Visit our website for more content and info! https://elitechiroperformance.com Follow us on Social Media! Instagram: https://instagram.com/elitechiroperformance/?hl=en Facebook: https://www.facebook.com/EliteChiroPerformance/ Twitter: https://twitter.com/EliteChiroSTL LinkedIn: https://www.linkedin.com/in/chris-collier-d-c-59224091
The PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT!)
10:46

The PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT!)

Sitting for the majority of the day can lead to the development of the posture where the head protrudes forward, the mid back and shoulders round forward and the lower back arches excessively with an anterior tilt of the pelvis. Which can then lead to tightness and aches and pains in the neck, shoulders, lower back, and other areas. To reverse the adverse effects of sitting too much, I’ll be showing you two quick and easy 5-minute corrective routines with 8 exercises for posture that you can do anywhere, that are designed to mobilize these tightened areas (fix rounded shoulders), strengthen the weakened muscles (fix hunchback posture) , and work on correcting any asymmetries. Let’s get straight to covering the exercises for better posture. The first routine will focus primarily on the upper body. The first exercise is over and backs. This exercise is used to open up and stretch the shortened chest and shoulder muscles, which will help fix hunchback posture. Next, we’re going to move onto the cobra pose. This is arguably one of the single best exercises for better posture because if you go joint by joint, the entire body is almost completely reversed in this stretch position compared to a typical sitting posture. The next exercise is the stand and reach, which will be used to help correct some of the asymmetries developed from slouching one way when sitting. Next, we’re going to move onto wall slides and chin nods that’ll help strengthen the weakened lower traps that contribute to that hunched over posture, and the weakened neck flexors that contribute to that forward head posture. Next, we’ll move onto the second routine, which focuses on exercises for posture for the lower body. First, we’ll use quadruped thoracic extensions to work on “mid-back” mobility that gets stiffened from sitting and not only promotes that hunched over posture but can also cause problems and compensations in the lower back and lower body. Next, we’re going to move onto stretching out the hip flexors which have become tightened over time and are pulling the pelvis into that anterior pelvic tilt with the kneeling hip flexor stretch. Then, we’re going to move onto the pigeon stretch, that not only further lengthens the tightened hip flexors, but also helps open up the hips with external rotation and addresses any asymmetries present there to best set us up for success in the strengthening exercise we’ll do next. Lastly, we’ll move onto glute bridges to help awaken and strengthen the glutes that tend to become inactive and weakened as a result of prolonged sitting, and are now pulling the pelvis into that anterior pelvic tilt. So, here are the two routines all summarized with rep range and timing guidance for each of the exercises that’ll help you fix that hunchback posture and reverse the effects of sitting too much. Routine 1 (Upper Body Focus) Exercise 1: Over-And-Backs (~10-15 slow reps) Exercise 2: Cobra Pose (~5-10 slow reps with pause at top) Exercise 3: Stand And Reach (~5-10 reaches each side, pause at end position) Exercise 4: Wall Slides With Chin Nod (2 sets of 10-15 reps) Routine 2 (Lower Body Focus) Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top) Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side) Exercise 3: Pigeon Stretch (~30-45 second holds each side) Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position) I’d suggest aiming to perform both of these routines at the very least once a day, and ideally each twice a day if you do sit quite a bit. As it’s the consistency and frequency with these routines that’s key. But, keep in mind as well though guys, that sitting is just part of the problem. I mean we see similar postural imbalances in those who stand all day as well. The real problem is not taking regular breaks, not being aware of your posture throughout the day, and just not moving enough in general. So focus on improving those aspects, while incorporating the exercises for better posture mentioned in this video, and you’ll be able to create positive long lasting changes and as a result look, feel, and perform that much better. And for a step-by-step holistic program that shows you exactly how to train and eat to build muscle and lean down without overlooking key muscles like the ones shown in this video, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=youtube&utm_medium=video&utm_content=Description%20box&utm_campaign=The%20perfect%2010%20minute%20daily%20posture%20routine%20Sept%2020%2F2020 Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/iamryanlittle GLUTE BRIDGE https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6670060/
How To Awaken Your Glutes (DO THESE EVERYDAY!) ft. Dr. Stuart McGill
14:18

How To Awaken Your Glutes (DO THESE EVERYDAY!) ft. Dr. Stuart McGill

Your glutes are important. But the problem nowadays though is that we tend to sit a lot and for prolonged periods of time, which is a great way to potentially “forget” how to use your glutes especially if you don’t take action to counteract this. So, if you suspect you’re suffering from ‘gluteal amnesia,’ or you’d just like to see better results with your glutes exercises and glute workouts, then it’s time to start learning how to activate your glutes. And to do so, we’re going to use a 4 step glute activation plan. Where with the use of a few daily glute activation exercises, we’ll be able to gradually get your glutes firing harder and harder to the point where you’ll be actually use your glutes whenever you walk, move, and perform your lifts, instead of having your lower back or other muscles compensate and work overtime as a result of weak glutes. The first thing we want to do when it comes to how to activate your glutes is just get you to understand what a glute contraction actually feels like and getting your brain to connect to the muscle. We’ll do so with just a seated and kneeling glutes contraction. Then, once you’re able to successfully contract your glutes in each of those positions, we’ll progress to step 2. To do so, we’ll use two simple glute activation exercises that Dr. Stuart McGill, based on his 30+ years of extensive lab and experimental research, found are the best options to getting those glutes firing again. The first move, the glute bridge, will target the gluteus maximus. For these, first lay on your back with your knees bent. While keeping your core braced and without arching your lower back, squeeze your butt muscles to get them engaged first, and then lift up while keeping your glutes contracted. At the top, squeeze your glutes as hard as possible for about 5 seconds before coming back down. Next are clam shells which will target the gluteus medius. For these, lay on your side with your knees and hips bent. Use one arm to make a pillow for your head. Next, while keeping your feet together and core braced, open up your top knee like a clam shell so that the knee of your upper leg rises towards the ceiling. Dr. Stuart McGill recommends 3 sets of 10 reps but with each rep performed mindfully and with a strong activation of the glutes. Now, once you get to a point where your glutes are “back on” and your hamstrings and lower back feel a little relieved as a result, you’ll want to then start progressively challenging your glutes for more glute activation. There are 3 exercises that Dr. Stuart McGill recommends. First, would be lateral step ups. Next, is the goblet squat. Lastly, we’ll use cable pull-throughs. These exercises are essential to get your glutes in the habit of knowing how to work together with your other muscles in various movement patterns. Now lastly, although you will likely have success with the previous steps, it’s important that we don’t overlook a potential root cause of your weak glutes – too much sitting. Which is where step 4, prevention comes in. You want to avoid prolonged periods of sitting where you aren’t using your glutes at all, and instead get up and take a walk or have a stretch at least between every 30 minutes of sitting. And even better, during your breaks, perform what I’ll call a “wake up” exercise for your glutes. For example, one great mindful exercise is toe raises, where you point your toes outwards, squeeze your quads, and then rise up to the balls of your feet while squeezing your glutes. Hold for 5 seconds and then come back down and repeat for a total of 10 reps. So, as a summary, here’s the daily action plan to get rid of gluteal amnesia. Glute Bridges (3 sets of 10 reps with 5 second pause at top) Clam Shells (3 sets of 10 reps per side) Wake Up Exercise (10 reps with 5 second holds, done 3-5 times throughout the day) Now as your glutes activation improves and you’ve had success with the progression exercises, eventually you’ll reach a point where these daily glute exercises for the most part will no longer needed since you’ll be able to activate, strengthen, and grow your glutes to a much greater degree through your main lower body exercises. And for a step-by-step program that uses science to show you not only how to properly train each of your muscles week after week, but also how to then best fuel them for recovery and growth so that you can build lean muscle and strip off fat in the most efficient way possible, then simply head on over to builtwithscience.com to take the analysis quiz to discover what program would be best for you: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=awaken%20your%20glutes%20Aug%202%2F2020 LINK TO DR.STUART MCGILL’S WORK & BOOKS: http://backfitpro.com/ MUSIC: https://soundcloud.com/iamryanlittle Filmed by: Bruno Martin Del Campo
4 Cardinal Planes - Shoulder Stabilization
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4 Cardinal Planes - Shoulder Stabilization

4 Cardinal Planes - Shoulder Stabilization - The 4 Cardinal Planes shoulder stabilization exercise works on proprioception, balance, and coordination for your shoulder and its surrounding muscles as it moves through various ranges of motion. Shoulder Exercise Playlist - https://qrcodes.pro/vfCdp7 Want to learn more about shoulder injuries. Read Dr. Abelson's articles on Defrosting Frozen Shoulder, Shoulder Injuries (4 part series), and Resolving Thoracic Outlet Syndrome. https://www.kinetichealth.ca/shoulder-injuries LETS CONNECT Kinetic Health: https://www.kinetichealth.ca Motion Specific Release: https://www.motionspecificrelease.com Instagram: https://www.instagram.com/kinetichealthyyc/ Facebook: https://www.facebook.com/kinetichealth.ca Twitter: https://twitter.com/KineticHealth LinkedIn: https://www.linkedin.com/in/kinetichealth/ PUBLICATIONS Discover and read Dr. Abelson’s internationally best-selling books available online at many bookstores including Chapters/Indigo: https://www.chapters.indigo.ca/en-ca/home/search/?keywords=Brian%20Abelson#internal=1 Medical Disclaimer: Nothing in this video, or related to this channel, should be construed as personal advice or diagnosis, and must not be used in this manner. You should and must consult a health care professional before adopting any of the suggestions in this video or before drawing inferences from it. Any decision regarding treatment and medication for your condition should be made with the advice and consultation of a qualified health care professional. If you have, or suspect you have, a health-care problem immediately contact a qualified health care professional for treatment.
neti pot
02:06

ejercicios

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