Project Gold Spine and Sport

Project Gold Spine and Sport Sports medicine chiropractic clinic

12/21/2017

Today's 'Golden Nugget' is a hip abductor rehab/prehab exercise called the RESISTANCE BAND ABDUCTION LUNGE!! This exercise is 💰 for anyone with a weak or inhibited glutes medius, hip, knee, or ankle instability, plantar fasciitis, IT band syndrome, and SO much more!

Begin by finding a stationary squat rack that you can attach a band to with it moving. Next, pick an appropriate weight for your lunges (the last few reps 8-10 should be TOUGH!). Find a resistance band that has appropriate tension and length that allows you to properly set up and complete the exercise. Securely attach the band to the side of the squat rack, and place it around your opposite side leg just above the knee. Get into a lunge position under the bar, and make sure your foot is stepped far enough away to create adequate tension with the band (about lined up with the same side shoulder). The band should be pulling your knee inward, which requires you to engage your glutes to keep your knee directly over your foot. KEEP YOUR KNEE DIRECTLY OVER YOUR FOOT THROUGHOUT THE EXERCISE!!! Your backside foot should be far enough back so at the bottom of the lunge your backside knee is directly under your hip, which is directly under your shoulder. Once in proper lunge position with hips, knees, and feet on each side aligned with each other, ENGAGE YOUR CORE and begin your lunges! Perform 8-10 reps, then switch the band to the other side of the rack and do 8-10 reps on the other leg. 3-5 sets of 8-10 on each leg. Add this as a regular part of your routine for COMPLETE glute activation, balance, and proper muscle coordination and sequencing in your lower extremity!!

12/20/2017

"I think I did something wrong again... OH NO, I DIDN'T!!!" (Third attempt) You never know what you're going to get when you ask wonderfully kind strangers at the gym to help you record a rehab exercise! 😂

Today's 'Golden Nugget' is a core stability and shoulder rehab exercise called the BOSU BALL BATTLE ROPES!!! This exercise is perfect for anyone wanting to rehab core instability, looking to challenge their balance or perform lower extremity rehab, or more challenging late stage shoulder rehab!! Begin by placing the bosu ball at the ends of the outstretched battle ropes. Carefully get up on the bosu ball, with your feet and knees about shoulder width apart. Grab the battle ropes with either palms facing down or in towards each other. Get into a semi squat, somewhere between 30-90 degrees of hip/knee flexion (the deeper the squat, the more difficult). Make sure to have a NEUTRAL PELVIS AND STRAIGHT SPINE THROUGHOUT THE EXERCISE!! Also KEEP YOUR CORE ENGAGED!! Once your properly set up, start the clock!! Alternate raising and lowering your arms at the same time, doing 30 seconds per set, 3-5 sets. TRY TO KEEP YOUR FEET EQUALLY WEIGHTED AND BALANCED THROUGHOUT THE EXERCISE!! To make this more difficult you can place a resistance band around your knees. Add this as regular part of your core, leg, or shoulder routine for increased balance, muscle coordination, and core stability!

12/19/2017

Today's 'Golden Nugget' is a core stability exercise called THE BEAR!! This is a great rehab/prehab exercise for anyone with chronic back pain, core instability, hip problems, shoulder problems, and so much more!! Begin by finding a smaller medicine ball to place on your low back while on all fours. The goal is to be able to move without having the ball rolling off your back. This requires a very high level of torsional core stability, and is much harder than it looks. Once you've got your medicine ball, get on your hands and knees, hands directly under your shoulders, knees directly under your hips, and toes directly under your ankles. Find neutral pelvis, engage your core, then place the medicine ball on your low back. Once in position, maintain the 90/90/90 position (hips, knees, ankles all flexed to 90 degrees) and come up off your knees on to your toes. KEEP YOUR CORE ENGAGED or the ball WILL roll off!! Next begin with a torsional buttress (alternate touching your shoulders with the opposite hand). Next, walk forward moving the opposite side hand and foot forward at the same time. Then walk backwards following the same opposite side hand/foot pattern. Then try walking to each side with the same pattern. With each step in the progression do 8-10 reps (4-5 each side). You can also perform this exercise with a friend by holding a foam roller between your foreheads and coordinating your directional movement! Add this as a regular part of your core routine for increased motor control, balance, and torsional core stability!!

12/15/2017

Today's 'Golden Nugget' is a core stability exercise called the WALL BUG!! This is perfect for anyone with low back pain, mid/upper back pain, SI joint problems, shoulder instability, and more!

Begin by lying on your back perpendicular to the wall with your head a couple inches away. Place your palms flat on the wall above your head about shoulder width apart. PRESS FIRMLY INTO THE WALL ALMOST TO THE POINT OF PUSHING YOUR BODY AWAY, BUT NOT QUITE. Make sure to keep your CORE ENGAGED THROUGHOUT THE EXERCISE!! Don't let your ribs flare or your pelvis twist. Once you're pressing your hands into the wall with your core engaged, assume the 90/90/90 position (hips, knees, and ankles all flexed to 90 degrees about shoulder width apart). Once in the 90/90/90 position begin by marching in place, tapping one heel on the ground at a time. Repeat this for about 8-10 reps (4-5 each side) while KEEPING YOUR CORE ENGAGED AND CONTINUING TO PRESS FIRMLY AWAY FROM THE WALL WITH YOUR HANDS. Next, begin alternating straightening one leg out at a time while maintaining core engagement and pressure away from the wall. Repeat 8-10 reps (4-5 each side) per set, 3-5 sets. Add this as a regular part of your core routine just to switch things up, and to add greater stability to your core and shoulders!

12/14/2017

Today's 'Golden Nugget' is a lower extremity rehab/prehab exercise called the WEIGHTED BOSU BALL SIDE LUNGE!!! This is great for people with hip mobility issues, knee injuries, ankle injuries, plantar fasciitis, core stability issues, and more!

Begin by picking a weight (medicine ball, kettlebell, dumbbell, etc) that allows you to complete the exercise with good form but really challenges you to get 8-10 reps. Next place the bosu ball straight to your side at the appropriate distance that allows you to perform a nice deep side lunge without having to move your non-lunging foot. As you begin the exercise hold the weight close to your chest and step directly to the side, keeping your feet, knees, hips, and shoulders all facing forward. Begin extending the weight straight in front of you once you're lunging foot is on the bosu ball and you've made sure youve got your balance. The weight acts as a counter balance and allows you to keep your chest and head up, and sink deeper into the lunge with your hips/glutes. KEEP YOUR CORE AND GLUTES ENGAGED THROUGHOUT THE EXERCISE!! CHEST AND HEAD UP! GOOD FORM! QUALITY OVER QUANTITY!! As you return from the lunge return the weight to your chest and your feet together in a nice tall standing position. Repeat 8-10 reps per leg per set, 3-5 sets. To make this easier, don't use a weight, just extend your arms straight in front of you. To make it harder, increase the weight and/or perform the entire exercise on your tip-toes with both feet. Add this exercise as a regular part of your leg routine for more hip mobility, knee and ankle stability, core stability, and more functionally fit lower body!

12/13/2017

Today's 'Golden Nugget' is a back and core stability exercise called the SUPERMAN TO BOAT!! This is great for people with weak and inhibited mid/lower trapezius muscles, core instability, and so much more!! Begin on your stomach with your legs straight, and arms extended straight above your head, thumbs to the ceiling. While keeping your eyes on the ground in front of you (don't strain your neck by looking up!) lift your thumbs and your legs as high as you can off the ground. Hold this position for 10-15 seconds while counting "one-thousand-one, one-thousand-two, etc. KEEP YOUR CORE AND GLUTES ENGAGED!! Don't let yourself twist or pivot too much. Knees, feet, elbows, hands, everything should be off the ground except for your stomach. Without touching the ground with your hands, feet, elbows or knees, roll to your back and come up to the "boat" position. Here again, thumbs to the sky, arms flexed to 90 degrees straight in front of your shoulders, hips flexed to 90 degrees, legs straight and together, and keep a nice, tall, straight spine. DON'T LET YOUR BACK ROUND OUT WHILE IN BOAT!! Hold this position for 10-15 seconds, same counting as the Superman position. After 10-15 seconds lower yourself to your back and roll back to the Superman position, again DON'T TOUCH THE GROUND WITH YOUR HANDS, FEET, KNEES, OR ELBOWS!! This forces you to use your core muscles to control your body position. Hold the Superman position another 10-15 seconds, then roll the opposite direction and get into the boat position and hold for 10-15 seconds. Repeat for 8-10 reps (4-5 rolls in each direction) per set, 3-5 sets. Add this as a regular part of your back and core routine, scrap the standard back extension exercise, and build a more functionally stable and powerful core and back!

12/12/2017

Today's 'Golden Nugget' is a shoulder rehab/prehab exercise called the LATERAL PLANK WALK with resistance band!! This exercise is perfect for anyone with rotator cuff issues, pectoralis issues, inhibited serratus anterior muscles, core instability, and more!

Begin by finding the right resistance band that challenges you but still allows you to complete the exercise with good form. Place the band just above your wrists, get in a plank position, hands directly under your shoulders, feet close together, WITH YOUR CORE ENGAGED!! It should be a straight line from your heels to your shoulders. Once in the plank position step one hand straight to the side, and step the same side foot out around the same time. Then SLOW AND CONTROLLED step the other hand and foot under you to resume the starting position. Repeat this for approx. 10 steps in one direction, then 10 steps back. For increased difficulty and more pectoral engagement perform this exercise at the bottom of the plank position instead of the top. THIS IS MUCH HARDER!! You can also increase the size of the resistance band. For an easier version don't use the resistance band. Remember, SLOW AND CONTROLLED MOVEMENTS!! QUALITY OVER QUANTITY!! AND KEEP YOUR CORE ENGAGED THROUGHOUT THE EXERCISE!!! Add this as a regular part of your shoulder and/or chest routine for increased strength, stability, and coordination!!

12/11/2017

Today's 'Golden Nugget' is a lower extremity rehab/prehab exercise called the ASSISTED PISTOL SQUAT!! This exercise is great for people with hip issues such as inhibited glutes (especially glute medius), knee ligament rehab/prehab, ankle sprain rehab, foot rehab, and so much more!

Start by finding rings or TRX bands and adjust them to about shoulder height. Raise one leg straight out in front of you and hold it there throughout the exercise. With your weight bearing leg slowly lower yourself down, putting as little weight as possible on your hands and as much weight as possible on your weight bearing leg. Make sure to KEEP YOUR HIP, KNEE, AND FOOT IN LINE THROUGHOUT THE EXERCISE!! Don't let your knee collapse in or your hip poke out. ENGAGE THE GLUTES, CORE, AND QUADS AND KEEP THINGS IN LINE!! Also, ENGAGE YOUR CORE THROUGHOUT THE EXERCISE!! Make sure to unhinge your hips so you're not rounding out your low back at the bottom of the squat. Keep your chest and head up. Do 8-10 reps each leg per set, 3-5 sets. For added difficulty you can turn it into a plyometric move by jumping as high as you can at the top. You can also use one hand on the rings/TRX vs. two, and hold a kettlebell or weight. As with all exercise, QUALITY OVER QUANTITY!! MAINTAIN GOOD FORM!! AND REALLY GO FOR DEPTH HERE!! Add this as a regular part of your routine to add balance, coordination, strength, and power to your legs and core!

12/08/2017

Today's 'Golden Nugget' is a shoulder balance and coordination exercise called THE HANDSTAND PUSH-UP!! This exercise is great for anyone looking to diversify their current shoulder routine, add stability, strength, balance, coordination, proprioception, and challenge their hand to core sequencing!

If this is your first time trying handstands DON'T START WITH ARMS EXTENDED!! Find an open wall and practice doing a headstand with your hands slightly wider than your shoulders. Come SLOWLY AND CONTROLLED up onto your head or hands, and attempt to push up from there. You can bend your knees and extend them quickly as you push up as sort of a kipping motion for starters. If you're doing a headstand and you're having neck issues, STOP!! Listen to your body and don't hurt yourself. If you can handle getting up with your arms extended, MAKE SURE TO ENGAGE YOUR CORE THROUGHOUT THE EXERCISE!! DON'T GET SLOPPY AND KICK SOMEONE OR SOMETHING COMING INTO OR OUT OF THIS POSITION!! If this is new, maybe holding yourself in this position for 10-15 seconds at a time is enough. Or you have the option of doing very shallow push-ups. Gradually over time you can build up to full range handstand push-ups where you bring your head to the ground and return to full arm extension. Shoot for 8-10 reps per set, 3-5 sets. For added difficulty flex one leg STRAIGHT in front of you and alternate legs each rep. Or scoot further from the wall and try to allow only one foot to contact the wall at a time, increasing the amount of balance and motor control required by your hands and shoulders. Add this as a regular part of your routine for increased balance, coordination, and overall shoulder and core stability!

12/07/2017

Today's 'Golden Nugget' is a lower extremity and core stability exercise called the SINGLE LEG KETTLEBELL DEADLIFT!!! This exercise is perfect as a rehab (or prehab) exercise for anyone with knee issues, hip issues, ankle issues, core stability issues, and so much more!

Begin by picking an appropriate kettlebell weight. This exercise doesn't take a ton of weight to be difficult. Once you've selected the right weight for you that enables you to get 8-10 reps (but still really challenges you), balance on one leg with your other knee flexed in front of you to about 90 degrees, kettlebell can be in either hand but performing the exercise while holding it in the hand opposite of your balancing leg challenges your core stability more. On your balancing leg make sure to KEEP YOUR HIP AND KNEE DIRECTLY OVER YOUR ANKLE THROUGHOUT THE EXERCISE!!! With a SLOW AND CONTROLLED MOTION, lower the kettlebell to the ground while extending the non-balancing leg behind you, KEEP YOUR HEAD AND CHEST UP THROUGHOUT THE EXERCISE!! Then return SLOWLY AND CONTROLLED to your starting position. Perform 8-10 reps, then repeat the same thing on the opposite leg. Perform 8-10 reps per set, 3-5 sets. To make the exercise easier use little to no weight, just touch the floor with your hand. If you're fatigued and balance is an issue you can also add a toe tap instead of flexing the knee in front of you. Add this as a regular part of your leg routine for increased balance, coordination, strength, and core stability!

12/05/2017

Today's 'Golden Nugget' is a shoulder rehab exercise called MEDICINE BALL CIRCLES!! This exercise is perfect for treating rotator cuff injuries, labral tears, sub acromial impingement syndrome (SAPS), weak/inhibited serratus anterior muscles, and more!

Start by picking a medicine ball of appropriate weight and size (the larger and heavier the ball, the larger the circle and more pressure you have to apply, which is more difficult). Once the appropriate ball is selected face the wall with shoulders parallel to the wall, place the ball on the wall, same height as your shoulder, shoulder should be at 90 degrees of flexion straight in front of you, elbow fully extended/straight, with enough pressure to keep the ball from sliding down the wall. Feet should be together directly under your shoulders. Do 10 small circles clockwise, then 10 counterclockwise. Next, turn your shoulders perpendicular to the wall with your shoulder now at 90 degrees of abduction, then do 10 clockwise circles and 10 counterclockwise. Repeat the same thing for the other shoulder. To make it easier, you can use something small and light like a tennis ball. For increased difficulty use a larger heavier medicine ball and perform larger circles. Remember, SLOW AND CONTROLLED!! We're trying to improve motor control, muscle activation, and coordination. As always, GOOD FORM, QUALITY OVER QUANTITY, and find the weight/size ball that CHALLENGES YOU WITHOUT HURTING YOU. Add this as regular part of your shoulder rehab routine, or as a pre-participation exercise to help activate shoulder musculature for increased power and strength, and to prevent injury!

12/04/2017

Today's 'Golden Nugget' is an exercise for balance and hip mobility called LOW LATERAL SKATERS on balance discs with a toe tap!! This is a perfect exercise for people with tight hips, knees, and ankles, or anyone looking to increase balance, coordination, and mobility in their lower extremities.

Begin by getting into a lateral lunge with one leg bent with the knee directly over the ankle, and the other leg straight to the side. THIS IS HOW WIDE YOUR FEET SHOULD STAY THROUGHOUT THE EXERCISE!! Whet you're using the balance discs/bosu balls (more difficult) or not, use some sort of marker to make sure you keep your feet wide; the common tendency is to have them drift/creep in as you get fatigued. KEEP YOUR FEET WIDE!! As you get down into your low lateral lunge, KEEP YOUR CHEST AND HEAD UP AND YOUR BUTT DOWN!! Another common mistake is to have your butt start to raise as you fatigue. Once in position, keep your fingertips on the floor and slowly glide with YOUR HEAD UP AND YOUR BUTT DOWN to the opposite leg, then lift your straight leg as high as you can to the side with a little isometric hold at the top (THIS IS HARDER THAN IT LOOKS!!). This motion is activating muscles that are commonly weak and inhibited in most of us. SLOWLY AND CONTROLLED lower that straight leg to the same spot on the balance disc/bosu ball/floor, then glide with your fingertips on the floor to the other leg and repeat on the other side. TRY NOT TO PUT TOO MUCH WEIGHT ON YOUR FINGERTIPS THROUGHOUT THE EXERCISE!! For added difficulty you could place resistance bands around your feet. For an easier modified version don't use the balance discs/bosu balls and or take out the leg raise w/isometric hold. DO WHAT WORKS FOR YOU!! As always, QUALITY OVER QUANTITY, AND GOOD FORM!! Add this as a regular part of your routine for increased mobility, strength, muscle coordination, and power!

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