Plank Progressions

Having strong/stable core is one if the easiest ways to avoid having low back pain. Often we are asked what the best core exercise are for those looking to start a program. We normally recommend starting with planks as crunches/sit-ups can irritate the low back if you have tight hip flexors. Below is Paul demonstrating a plank progression.

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Scalene stretch

Here is a nice easy stretch for those of us that spend to much time sitting at a desk. Scalene tightness can be an underlying lying issue for many people with neck pain.

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Paul Carpenter
Ankle Flossing

A technique we use here to address ankle sprains is something referred to as soft tissue flossing. The band we use can simultaneously provide compression, tissue stretching, and deep tissue mobilization. This allows for quicker gains in function.

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Paul Carpenter
Prone Quad Stretch

The prone quad stretch is a good way to help stretch out both your quads and hip flexors, which get tight from sitting. When sitting, our quads and hip flexors are held in shortened positions for long periods, allowing them to get tight and overpower our low back stiblizers. Beginning to work on stretching these muscles in a prone position is a good starting point for regaining true low back stability.

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Banded pec stretch

Here is an exercise we routinely teach our clients. It is effective for simultaneously improving scapular stability and rotator cuff strength. The downside is that it requires a little more equipment. But it is totally worth the investment in equipment!

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Paul Carpenter