When ab. crunches hurt the lower back, it's good to slow them down & look at what's happening at the spine & hips. Common errors we see with crunches is that the lower back isn't flat into the floor.
✅ SO the first step would be to perform the posterior pelvic tilt. Hip misalignment is also very common & strengthening the hip adductors is a great way to help put the hips back together.
✅ So the second step is to place a ball, block or anything really between the knees to squeeze. If the hip is out of alignment you may feel a little click on the first squeeze!
✅ If so, you just adjusted your SI joint and for lack of a better word, put your hips back together. With the back flat and the hip adductors on, we can then add the abdominal crunch to help perform a safer "Ab. Crunch."
✅ Strengthening the abdominals is essential for a healthy spine, improved posture and to protect that lower back!
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Exercise of the Week - Lying Hip Adduction with Abdominal Crunch
Hello October! 🍂 🍁
Mood after you get adjusted with our team at Advanced Spine & Sports Care!
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This week we are going to progress last weeks "SB Hip Thrusts" by isolating each limb unilaterally. 🦵 The "Single Leg Hip Thrust" is a great exercise to work the hamstrings and glutes unilaterally to help create muscular balance between the hips.
‼️ It's very common that a muscular imbalance can be a key culprit in hip misalignment. Isolating each limbs anterior & posterior musculature is a great way to help manage or even correct the misalignment.
✅ We love to use this exercise not only with patients who have a hip misalignment greater than 3 millimeters but with those who are sedentary or work office jobs & are sitting the majority of the day.
‼️ Sitting will only keep the hamstrings & glutes weak and tight, keeping them strong is crucial to promote proper hip alignment and a more upright posture.
✅ This exercise will allow us to do that, along with providing a great hip stretch for the leg that is crossed over the working one.
✅ This exercise also works great to help those who have been dealing with hamstring tightness, sciatic, lower back and or hip pain. So give this a shot to build a stronger posterior chain and promote an overall better posture.
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This week we are going to cover another great exercise to help with sciatica. 🧘♂️ This version is a little more strenuous than last weeks and will help increase hamstring mobility along with strengthening the quads.
‼️ This exercise is not a comfortable one but can be used to help the nerve glide a littler easier. But this exercise wont eliminate sciatica alone, we must also perform the correct hip movements to help get the tension off the nerve.
‼️ Overtime though, this drill can be used as a test to see if range of motion is improving. Ideal range of motion for this exercise will be to have the knee be able to extend fully to a straight leg.
‼️ As you can see in the video, I don't have the mobility to fully straighten my leg so more flexibility & strengthening work must be done.
‼️ If you are or have dealt with sciatica before I highly recommend adding this to your daily routine to help relieve or prevent these symptoms from progressing to even bigger issues.
#ThinkChiropractic #getadjusted #physicaltherapy #health
Working from home can take a huge toll on the body🧑💻
Since working from home is the new norm, we have to keep in mind the health of our body, back & neck.🚶♀️Here are a few tips to stay healthy when working at home ⬇️
ASSC Clinic Pre-Cautions | Proper Home & Office Practices - Advanced Spine & Sports Care
At Advanced Spine & Sports Care, we take every precaution to ensure the health & safety of our patients, for urgent chiropractic assistance contact us today
ASSC Clinic Pre-Cautions | Proper Home & Office Practices - Advanced Spine & Sports Care
At Advanced Spine & Sports Care, we take every precaution to ensure the health & safety of our patients, for urgent chiropractic assistance contact us today
ASSC Clinic Pre-Cautions | Proper Home & Office Practices - Advanced Spine & Sports Care
At Advanced Spine & Sports Care, we take every precaution to ensure the health & safety of our patients, for urgent chiropractic assistance contact us today
ASSC Clinic Pre-Cautions | Proper Home & Office Practices - Advanced Spine & Sports Care
At Advanced Spine & Sports Care, we take every precaution to ensure the health & safety of our patients, for urgent chiropractic assistance contact us today
See more at
chiropracticsportscare.com
Tight hips sink ships! When we sit on our behinds all day we are asking for hip tightness & this can lead to numerous different issues.
✅ One exercise we can perform is our version of the "Fire Hydrants," where will the fire be you ask? In the glutes!
✅ The stronger & more mobile the gluteals are, the less likely one is to develop dysfunction in the hips & lower back region.
✅ A more advanced version of the "Hydrants" requires a floor slider. If you have wood floors you can just as easily perform this exercise with a towel.
✅ Remember to lead with the heel when slider out to the side and really push the range of motion in the hip before bending the knee and performing the circular motion.
✅ This exercise is a great tool to help loosen up the hips and activate the glutes that we are sitting on all day!
#ThinkChiropractic #getadjusted #physicaltherapy #health
Having a misalignment between the hips is all too common & many of us don’t know how to address it. Many of us are also very active & performing numerous different tasks such as running, weight training, CrossFit, etc.
‼️ If you’ve ever gone for a run or done a barbell squat & felt like something isn’t quite right in your hips, then you’ve probably got some structural balance issues or a hip misalignment.
✅ An exercise to perform to address both hip external and internal rotation is this version of the clamshell.
✅ This exercise will will help increase strength and mobility in the hips which can help allow for better performance when training.
✅ Remember, tight hips sink ships. So get to the floor and loosen them up!
#ThinkChiropractic #getadjusted #physicaltherapy #health
Tight hips sink ships! Here we have a patient whom has been dealing with sciatica for sometime. Through lots of hard work we have been able to progress to more challenging exercises like this one here. Working on foot and hip stability while putting the hip into internal rotation at the top for a killer cramp! Give these a shot for bulletproof hips. For more information, subscribe to our YouTube channel and follow us on Facebook! Check the link in our bio.#lakeviewchicago #lakeviewchiropractor #chicagochiropractor #advancedspineandsportscare #asscrehab #asscpt #lakeviewchiropractic #rehabtherapy #chiropractic #chiropractor #wellness #health #neckpain #backpain #lowerbackpain #fitness #massage #spine #healthylifestyle #massagetherapy #getadjusted #adjustment #chiro #chiropracticadjustment #kinesiology #kinesiologist
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When we are sitting for extended periods of time it inevitable for the hips to lose mobility & become tight. A great exercise to start with is the Prone Bilateral Hip Internal Rotation:
‼️ It's all too common for the hips to be stuck in external rotation or just simply having a tight butt! This can cause sciatica & back pain.
✅ This exercise will help strengthen the internal rotators & try to loosen up the external rotators (glutes).
✅ This version allows for a little assistance from gravity to help allow the ankles to rotate out & make it easier to loosen up the hips.
✅ GIve this one a shot & see how it helps with sciatica!
#ThinkChiropractic #getadjusted #physicaltherapy #health
Working on our shoulder mobility with a little challenge at the top. Give this one a shot and see if you can increase the height of the object overhead week to week. For more information, subscribe to our YouTube channel and follow us on Facebook! Check the link in our bio.#lakeviewchicago #lakeviewchiropractor #chicagochiropractor #advancedspineandsportscare #asscrehab #asscpt #lakeviewchiropractic #rehabtherapy #chiropractic #chiropractor #wellness #health #neckpain #backpain #lowerbackpain #fitness #massage #spine #healthylifestyle #massagetherapy #getadjusted #adjustment #chiro #chiropracticadjustment #kinesiology #kinesiologist
As we continue our series of foot & ankle exercise progressions we are now going to challenge the arch further by moving the working leg.🦵
✅ We've worked on stabilizing the foot & ankle in weeks one through three & now we will try to maintain that arch while hinging at the hips to utilize the hamstrings & glutes.
✅ The Drinking Bird is one of the most bang for your buck posterior chain exercises to help create strength and stability from the foot up to the back.
✅ The key here is to rotate the knee out and the hip in to force the arch and hips to work to their full potential.
✅ This exercise correlates to other movements like unilateral deadlifts or RDLs and warrior three pose for yogis.
✅ Be sure to check in next week as we continue our series of foot and ankle exercise progressions as we utilize the quads and glutes in week five.
#ThinkChiropractic #getadjusted #physicaltherapy #health
Happy Veterans Day to our military and their families, who sacrifice so much to keep our country safe and strong. 🇺🇸
The for the past few weeks we have been developing our foot strength.🦶 We learned how to grip the floor, create & arch & stand one on leg while maintaining proper foot, ankle, knee & hip position.
🦵In week three we will now challenge the foot and ankle further by rotating the opposite hip out while maintaining proper foot position.
🔑 The key here is to keep the leg locked while the opposite hip flexes & abducts maximally.
✅ As you rotate the hip out, your instinct will be to have the foot, knee & hip follow the moving hip. But you will need to fight this tendency and remain strong to challenge the arch of the foot and glute.
✅ The further the hip rotates out the harder the foot & hip will work. You will literally feel the fire in the stabilizing glute as you abduct the hip out.
✅ Be sure to check back in next week and we progress forward with our series of foot & ankle exercise progressions
#ThinkChiropractic #getadjusted #physicaltherapy #health
CHIROPRACTICSPORTSCARE.COM
#EOTW - Standing on one Leg while Rotating the Opposite Hip
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Oh how time flies! We want to congratulate Dr. Rachel Leibovitz on her 1 YEAR ANNIVERSARY here at Advanced Spine & Sports Care ! 🎉
She’s been an absolute joy to have around, and her connections with patients are appreciated on sooo many levels. We look forward to many more years to come! ❤
Chicago Chiropractor | Chicago Chiropractic | Best Chiropractor in Chicago
Advanced Spine & Sports Care specializes in Chicago Chiropractic & Sports Injury Treatment. To receive the best chiropractic care call today (773) 868-0347.
Chicago Chiropractor | Chicago Chiropractic | Best Chiropractor in Chicago
Advanced Spine & Sports Care specializes in Chicago Chiropractic & Sports Injury Treatment. To receive the best chiropractic care call today (773) 868-0347.
See more at
chiropracticsportscare.com
There's really no place like Advanced Spine & Sports Care. We're not just a team, we're a family 👥
✅ Our aim is to constantly give our patients the best care they can receive. As a #community focused business, you are not just a case walking through the door, you become a part of our family!
Contact us today! 📲 chiropracticsportscare.com
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#ASSC Family! 👋 Say Hello to Dr. Ingham!
Dr. Ingham maintains a busy multidisciplinary natural healthcare practice seeing over 12,000 patient encounters a year. 🌱 Dr. Ingham finds getting people moving & back to doing the things they love, the most rewarding. 🏆 Both the professional athlete & the weekend warrior seeking #chiropractic care with Dr. Ingham.
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Dr. Ingham, thank you for leading with vision & for always caring for our patients & the #ASSC family!
To progress our lower back exercises further we are going to introduce lateral flexion. 🐍 In previous weeks we have learned how to safely put the lumbar spine in extension & strengthen the muscles in the lower back to support the spine as well.
✅ This week we are going to increase mobility in the spine by laterally flexing while maintaining a strong contraction with the erectors of the back.
✅ Many times patients experience lower back pain only on one side of their lower back, so adding this motion in will help address any muscular imbalances and or weaknesses from one side of the back to the other.
✅ The point of being mobile is to be strong and in control of your body so you can move in all directions with confidence. The key to a healthy spine is movement, so keep it moving and keep it strong!
✅ Be sure to check in next week as we continue our series of lower back exercise progressions.
#ThinkChiropractic #getadjusted #physicaltherapy #health
