Terminal Knee Extension Exercises

Can’t straighten your knee completely? This blog post contains the best exercises to help reclaim the full amount of extension in the knee. What is Terminal Knee extension? Terminal knee extension refers to the end range of movement as the knee is completely straightened. (Note: It is normal to have approximately 5 degrees of hyper-extension … Read more

10 Stretches For Soleus

This blog post contains the 10 best ways to stretch a tight Soleus muscle. Star here: Releases Before starting the Soleus stretches, I recommend performing releases as it can help reduce the amount of tension in the tight muscle. a) How do you Release a tight Soleus? Instructions: Sit down on the floor with your … Read more

Lumbar Foraminal Stenosis Exercises

What is Lumbar Foraminal Stenosis? Lumbar Foraminal Stenosis refers to the narrowing of the gap (Foramina) between the bones of the lower back. (It is also related to Facet Joint Dysfunction/Facet Arthropathy.) Symptoms Pain in the lower back Sharp pinching pain when spine is extended and/or side bent to the same side of the Foraminal … Read more

Tail Bone Pain Exercises

Tail Bone Pain is pain that is experienced in the Coccyx region. It is also referred to as Coccydynia. This blog post will cover the best exercises to address your tail bone pain. Exercises for Tail Bone Pain Step 1: Implement These Tips Step 2: Reduce Inflammation Step 3: Releases Step 4: Stretches Step 5: … Read more

Exercises for Deep Neck Flexors

What are the Deep Neck Flexors? The Deep Neck Flexors are a group of muscles responsible for achieving and maintaining the ideal position of your head and neck. It includes the following muscles: Longus Colli and Longus Capitis Deep Neck Flexor Test Are your Deep Neck Flexor muscles strong or weak? Find out now by … Read more

Neck Decompression Exercises

Does your neck feel tight, squashed or compressed? The following Neck Decompression Exercises can help reduce the amount of pressure on the structures in the neck. These exercise may help with the following conditions: Nerve Impingement in the Cervical Spine Referred pain/tingling/numbness down the arm Disc Bulge/Herniations Osteoarthritis Tight neck muscles How to Decompress your … Read more

5 Knees Over Toes Exercises

Here are 5 knee strengthening exercises which encourage the knees over toes position. The knees over toes position is a great way to build strength and resilience in your knees! WAIT – BEFORE YOU START THE EXERCISES! Make sure that you have an adequate amount of ankle dorsiflexion. Ankle Dorsiflexion is the movement where the … Read more

Serratus Anterior Stretch

This blog post contains 7 of the best ways to perform a Serratus Anterior stretch. Start here: Serratus Anterior Release Before stretching the Serratus Anterior, it is recommended to release this tight muscle first. Instructions Lie down on your side. (The side that will be stretched will be the one that is closest to the … Read more

14 Effective Adductor Stretches

Do you have tightness or pain in the groin? This blog post covers 14 simple (but very effective) ways to stretch the adductor muscles. Warm Up Before starting the stretches to the inner thigh, it is highly recommended that you perform the following warm up routine. …Why? To reduce the risk of a strain! 1. … Read more