Showing posts from August, 2016

Stretches You Can Do At The Office

Let's face it. Too much of our time is spent sitting these days, and it's not always easy to think about doing your stretches after you get home from a loooong day at the office. So why not incorporate some stretching into your work day?

1. Neck side stretch: hold on to your chair with one hand and lean your head away from that hand. This creates a bit of a traction across the neck and shoulder. For a deeper stretch, gently pull your head with your opposite hand.

2. Neck and back stretch: this one is double duty. First sit up tall, open your chest and stretch your head to the ceiling. Next, round your upper and lower back and look down towards the ground. You should feel this stretch all the way down your spine.

3. Spine twist stretch (do not do this stretch if your are dealing with any disc issues): Use the arms of your chair or the back of your chair, depending on what you have or what feels comfortable.

4. Folded back stretch: plant your feet on the ground and bend forward …

Hip Rotator Stretch

This is to stretch out the back of your hips. Bring your left knee up towards your chest without raising your butt off the ground. Place your right hand on the outside part of the left knee and the web space of your left hand on the front of your left hip. Then gently pull the left knee towards your right shoulder with your right hand while the left hand gives you feedback on if your butt is raising off the ground. Try to keep the butt on the ground. Hold for 30 sec do 3 sets on each side. This is great for tight posterior - lateral hips associated with lower back, hip and sacral- iliac joint injuries or pain in the lateral knee caused by tightness in the IT-band.

Gluteal Muscles Workout

The gluteal or buttocks muscles are a muscle group that can be neglected during daily life because we spend so much time sitting these days. This sometimes means that when we do go to complete a workout, the gluteal muscles are a bit lazy at first. The glutes are a super important group both during standing and keeping balanced and have also been referred to as the "engine of the athlete." An enormous amount of power can come from the gluteal muscles during running and jumping (e.g. did anyone see Simone Biles' phenomenal height reached during her tumbling passes?!). So, since gluteal muscles sometimes get lazy, try adding a few of these activation exercises in as warm-up before a run or before bigger lifts or jumping drills to get the most out of your engine.

1. Glute Bridge/Hip Thrust: basic, safe to learn and a physio favourite. Start by laying on your back with your knees bent and feet flat on the floor. Before you thrust your hips to the ceiling, create tension in y…

Part 4 Ultimate Frisbee Core Strength Training: Disc Throwing Functional Core

Start by placing a resistance band loop that is just above waist height in length securely in your pivot shoe. Then wrap another band that’s shoulder width long around your ankles. Place the longer loop and the disc in your throwing hand. Next, begin to side step and initiate the flick throw and return to the start position. You can vary the side step to make it lower and deeper; Making sure you keep your form intact. Repeat 10-15 times. Next you will engage your core stability muscles to work in practicing your back hand throws. As you step forward and across the body to follow through make sure you keep your core engaged. Repeat this 10-15 times. Then engage your shoulder and core stability strength with your hammer throws. Also repeating this 10-15 times. Do 3 sets of each. Disc Throwing Functional core strengthening helps you to fully rehabilitate from shoulder sprains, rotator cuffs injuries, elbow strains, hip, knee, ankle, back or neck strains. This is great for taking that nex…


Sciatica is not actually a specific diagnosis, but actually a symptom of another underlying cause. Sciatica refers to the pain that is produced in response to pressure on the sciatic nerve, which runs from your lower back (or lumbar spine) down to your buttocks, hip and lower limb.

Characteristics of sciatic pain: - Pain that radiates from the lower back and down the leg; more common: to the knee; less common: to the foot and toes - Pain that can be described as tingling or burning (rather than an achey pain) or numbness or weakness with lessened ability to move lower limb or toes - Pain that is worse with sitting - Pain that is only present in one leg (generally affects only one side of the body, not both)
Causes of sciatic pain: As mentioned above, sciatica is the pain that is experienced due to an underlying issue. The most common causes of sciatic pain include: herniated lumbar disc, degenerative disc disease, isthmic spondylolisthesis, lumbar spinal stenosis, piriformis syndrome an…

Ultimate Training - Reach Jumps 1-Leg

Helping you Sky the Disc Better: Reach Jumps on 1 Leg. Start by looping a resistance band around your foot securely in your shoe and the other end into the web space of your opposite hand. Start jumping on 1 leg from side to side while reaching as high as you can with the hand for 30 seconds. You can also do 1-leg reach jumps in the forward and backwards, and vertical directions, both with the resistance band for 30 seconds. Do 3 sets of each! This is great for progressing functional strength rehabilitation from injuries like ankle & knee sprains, hamstring and calf strains, shoulder sprains and RTC injuries.

How To Be More Active Throughout the Day

Let's face it, getting to the gym or going for your run is not always easy. Life can get in the way and mess with your usual schedule, or there may be some days you are just not feeling up to the task. However, we all know that staying active is important in maintaining a healthy lifestyle. We've made a list of ways to stay active throughout the day. These are short tasks and do not take up much time, so for the days you are feeling off or feeling short on time, try these! Or, if you're having a great active day, use these tips and tricks to increase your activity level over the day:

1. Take the stairs (or climb the elevator if stairs are not easily accessible).

2. Park farther away from the store so you'll have a longer walk to the entrance (it's also usually easier to find a parking spot further away from wherever you're going!).

3. Use a shopping basket instead of a cart at the grocery store (provided of course you are purchasing a reasonable number of item…

Ultimate Training - Starfish Jacks

Welcome to part 2, Ultimate Training to better mark the disc. This exercise is called the Starfish Jacks. Have a resistance band tied around the legs above the ankles. Then secure a longer one inside your shoe at shoulder height and into the web spaces of your hands. Begin hopping to one side jacking the same side arm up and out and then switching to the other side like you were actually marking the disc. Throw in a foot block too! Do for 30 seconds 5 sets 2 times per day. This is great for progressive functional strength rehabilitation recovery in shoulder, upper extremity, Spinal, hip and lower extremity injuries.

Exercises to Improve Shoulder Mechanics

As you can see from the image above, the shoulder joint is a very complex joint. In fact, each shoulder blade has 19 different muscles that attach to it in some way. And that's just muscles! That does not include all the ligaments, nerves, blood vessels and bursa that also inhabit the area. Your shoulder has the capacity for many degrees of freedom, and since it can move in all sorts of directions and ways, it can also be pretty unstable, and is susceptible to poor mechanical habits.
Mobility exercises: First we'll look at mobility exercises. The muscles in front of the shoulder tend to get tight, but the rotator cuff is also a likely culprit for over-active and unbalanced muscles activity. When we consider mobility, we want to think about freeing up the more tense or over active muscles that may be causing a restriction in the range of motion of the shoulder.

1. Self release of pectoralis minor and major with lacrosse ball, tennis ball or acupressure ball: Standing near a wal…

Ultimate Training Star Fish Planks

Welcome to ultimate training to better mark the disc. Starfish planks are excellent for functional strengthening after coming back from injuries involving the rotator cuff, shoulder, elbows, neck and back, hip and groin strains. First, engage your inner core by making yourself skinner at the waist line, then with your core engaged move into the plank position. Then bring the right hand and foot out to the right and back again, repeat this ten times. Then repeat it on the left side and do a total of three sets of ten for each side.