Author: DHP Admin

Bird Dog With Crunch

This exercise is one of the simplest and most effective exercises for lower back and ESG activation. Check out the video and bulleted points to ensure you’re maximizing benefits and minimizing risks. Start on all fours, with your shoulder blades pushed against your ribcage for stability, arms straight, hands shoulder-width apart, and neck neutral. Find a neutral spine position – neutral lumbar lordosis curve. Activate your abdominal wall by pushing out your obliques and taking a quick breath of air in to pressurize the abdominal container. Begin by one leg into the air, maintaining your spine position and focusing...

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Upper Trapezius Stretch

This is a simple and effective stretch for your neck and upper trapezius muscle that can be done at any time, and anywhere. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks! Start either standing or sitting. Bring one arm behind your back to “pre-stretch” the trapezius muscle. Turn your head 45 degrees away from the arm behind your back. Use your free hand to pull your neck into a gentle stretch. Hold for 10-15 seconds, and then release. Turn head another 45 degrees to face sideways. Repeat stretch. Complete stretch on...

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Plank Hold

The plank hold is a simple but effective core exercise that can help promote better pelvic positioning. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks! Feet together, toes flexed against ground. Arms beneath body, placing forearms parallel to each other with hands apart. Elbows at 90-degrees. Find a neutral lumbar spine and pelvic position, and maintain this position – keep a slight curve in the low back. Keep shoulders pulled back and down, in a ‘packed’ position. Tighten and engage core and abdominal wall muscles, extend knees, and keep neck neutral....

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Interview With Dr. Brad Lichtenstein – Mind-body Medicine

Dr. Brad Lichtenstein – Mind-body Medicine DHP’s own Ashok Bhandari recently sat down with Dr. Brad Lichtenstein, ND, BCB, to talk about mind-body medicine and how he uses it in his daily practice. Dr. Brad is a Naturopathic physician with over 20 years of private practice experience, as well as 20 years of teaching experience, primarily at Bastyr University. He’s also board-certified in biofeedback, and has a clinical focus in Naturopathic medicine, mind-body medicine and biofeedback, depth and somatic psychology, yoga and movement therapy, bodywork, and end-of-life care. Dr. Brad is very well known and highly respected in his field,...

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Seated Forearm Flexor Stretch

This is a great way to self-stretch the forearm flexor muscles when they are tight or overworked. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks! Start sitting or standing, with one hand outstretched in front of you. With a straight elbow, turn your palm up and open your fingers, allowing them to be pointed down. Use your other hand to grab the fingers and stretch your hand and wrist down and back. Hold for 10-15 seconds, and then switch sides. This stretch works very well to relieve tension and muscle cramps...

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