Author: DHP Admin

Core Stabilizer

The “core stabilizer” is one of the most useful and effective exercises to use with patients/clients that need help stabilizing their pelvis. It involves mobilizing the hip joint without releasing the core muscles, thus not allowing pelvic tilt to occur. This exercise can be used for beginners and even the most advanced individuals. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks! Lying flat on your back with your hands by your side, bring your knees up, feet flat, and find a neutral spine position. This means your low back has a...

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Swiss Ball Pikes

This is an advanced core training exercise that can be very useful for training stability and power in the core muscles. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks! Start on all four’s, and place your feet on to a Swiss ball, toes down. From here, keeping you legs relatively straight, pull your feet in as your hips go up and you move into a pike position. Keep your upper body stable and strong on your straight arms. Maintain a straight line of movement with the ball rolling in and out,...

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Forearm Flexor Pin & Stretch

This is a great way to self-stretch the forearm muscles when they are tight or overworked. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks! Place your forearm on a bench or table at a comfortable height. Bring your fingers into a fist and pull your hand up like a forearm curl. Place your other forearm down on the thick portion or tightest part of the inside of your forearm. From here, slowly move your hand down and open your fist, stretching your forearm and fingers as far down as possible. Release...

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Anterior Deltoid Stretch

This is a simple and effective stretch for the anterior deltoid and whole shoulder complex, which is often tight in those with upper crossed syndrome and modern day posture. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks! Start by kneeling next to a bench or chair, with one hand grasping the edge of the bench/chair. From here, straighten the arm and slowly slide the hips forward in the kneeling position, and feel the stretch in the front of the shoulder. Adjust your positioning if you do not feel the stretch at...

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Forearm Extensor Gorilla Stretch

This is the simple but effective “gorilla stretch” that targets both forearms together while keeping the wrist in a stable position. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks! Start on your knees with your hands in front of you. Adjust your hands so that your palms face up and your wrist is contacting the ground, with fingers pointing back towards you. Keeping the wrist flat, slowing begin to move your hips back towards your heels, maintaining straight elbows – no locking – and a neutral spine (natural lower back curve)....

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