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3 Exercises You Must Do To Avoid Injury

Posted by on Apr 3, 2017 | 0 comments


There are three exercises that are very important that are not only gym exercises, but also functional movements. Most people don’t realize they are already doing these exercises every day. The important thing is to do them correctly so you can avoid injury. These exercises include:

Squatting – this is a primary movement. You squat every day. It is not just a gym exercise, but a movement you do every day when you sit in a chair or get up and down off a toilet. The technique is the same.

Dead lift – this is something you do every day. Picking up a bag of groceries, a pet, a child or any time you pick something up off the floor. You are going to do a dead lift every day anyway, so learn to do them correctly.

Single leg squat – also very important to train. When you walk, run or stair climb, you are doing this movement. The only difference is what depth you are going to. You are still functioning on one leg, so you need to get this movement down correctly as well.

If you master these three movement patterns, either in the gym or at home, you will avoid injury.

To learn more about these movements, or if you have further questions, contact us at the office any time.



How To Avoid Injuries When Riding Your Bike

Posted by on Mar 1, 2017 | 0 comments

Spring is here and it is time to being riding your bike! Even though everyone is excited to get out there again, it can be very easy to injure yourself, especially if you have not ridden in a while. In fact, over 50% of professionals will injure themselves. So if a professional can do it, your chances are even greater. This can all be avoided by following a few quick tips that address simple fixes, specifically when it comes to back pain. Some things we will discuss include proper alignment of hips, knees and ankles, as well as how to not ride with a rounded back. Watch this video to learn more, and make sure to contact us if you have questions.

Why You Should Train Your Core For Endurance, Not Strength

Posted by on Feb 6, 2017 | 0 comments

Your “core” seems to be the buzz word for the day. When we speak of your core, for the purposes of this post we are referring to your middle section, your torso area. When you train your core, you are training for stability. They are not strength muscles, they are endurance muscles that are designed to help keep your body stable. Watch this video as Mark describes the importance of stability – and the exercises that are not good for your core.

How Do I Decide If I Should Have Back Surgery?

Posted by on Jan 9, 2017 | 0 comments

How do you decide if you should have back surgery? This is a very big decision, especially since half of all back surgeries do not work. Mark addresses a few key points you should be considering before making this very important decision, as well as addresses why back surgery will not work. In the video below, Mark will discuss these key points:

  • Have you tried all of the conservative approaches first?
  • What is causing the pain and has it been addressed?
  • Have you found the movements, activities, and postures that do not provoke the pain? Are you allowing the tissue to heal?
  • Are you having any neurological symptoms, such as bowel or bladder problems?
  • Check out your surgeon. How? Ask the nurses and physical therapists. They know who gets results.

If you have not been evaluated by a physical therapist, we encourage you to contact our office for more information.

**additional information can be found from reading works from Dr. Stuart McGill. His book Low Back Disorders guides readers through the assessment and treatment of low back pain, providing evidence-based research on the best methods of rehabilitation and prevention of future injury.

What To Look For In A Physical Therapist

Posted by on Dec 6, 2016 | 0 comments

Choosing a healthcare practitioner can be a very daunting task! There are so many things to consider, and you are usually in some sort of pain when you need to make these decisions. That is why Mark is here to explain what to look for in a physical therapist. The key points that he discusses work for any field, doctor, chiropractor, you name it. There is good and bad in all fields. Mark suggests you look for:

  1. Someone who continues to expand their knowledge.
  2. Someone who will listen to YOU, and not tell you how to feel.
  3. Someone who cares

Listen as Mark expands on these points. For more questions, don’t hesitate to contact our office!

Why Is Stability So Important?

Posted by on Nov 9, 2016 | 0 comments

Ever wonder why stability is so important? Why do we keep hearing about “stabilizing your core?” In this video, Mark explains why you have to learn to keep your body stable whether you are exercising or just doing things around your house. The reason? This is how you avoid injury.

The first thing Mark looks at is your feet and how you walk. Your feet have to hold up your entire body, so if you are not stable on your feet, you will succumb to injury.

Watch this video to learn more about the importance of stability – and the real culprit behind certain injuries.