Back pain is a common complaint expressed by a variety of patients our Kinesiologists treat at COAST. Whether you are recovering from surgery, injured from a car accident, or have back issues related to a lifetime of desk work, performing these three exercises in an active rehab program can help relieve pain by strengthening your back and core.
Many athletes spend their time strength training or honing their technical skills related to their sport. All too often, the importance of mobility when it comes to performance is overlooked. Proper mobility can help improve performance and reduce the risk of injury.
This is a great stretch for increasing hip mobility. From a seated position, place the front leg in a 90 degree angle and the same with the back leg. Position your hands on either side of your front leg and then slowly bend forward towards your knee. For some, the range of motion may be very small. Stay within your comfort zone and do not force anything.
Take a kneeling position with your back knee on the ground and your front knee bent in front of you at a 90 degree angle. With a straight back, place your hands on your front knee and lean forward. To get the most out of this stretch, make sure you activate the glut muscle of the back leg. You should feel a deep stretch in the hip flexor of your back leg.
For individuals with knee issues, this is a knee friendly hip stretch. Lay on your back and position your legs in a table top position. Place one foot across the thigh of the other leg. Pull the other leg towards your chest by wrapping your hands around the back of the leg. Hold for 30 - 60 seconds and then switch to the other leg.
This stretch may be very easy for some and almost impossible for others, but everyone can benefit from it. Take a kneeling position with your back knee on the ground and your front knee at a 90 degree angle. With your front foot firmly planted on the ground, slowly rock forward while keeping your heel on the ground. Range of motion will significantly vary from person to person, so work within your limit.
Many people are familiar with the Cat/Cow stretch from yoga. This is a very accessible stretch that can benefit everyone. Begin in a table top position with your shoulders in line with your wrists and hips in line with your knees. From a neutral spine position, round your spine towards the ceiling like a cat. Then, arch your back, lifting your head and tailbone upwards. Cycle through this fluid motion 10-15 times.
The glutes are one of the largest and most important muscle groups in the entire body. They are the primary stabilizers and activists of the hip joint, and the powerhouse muscle of the lower body. Having strong glutes isn’t just for looks. They play a crucial role in one’s posture, performance, injury prevention and everyday functioning.
Athletic Therapists specialize in injury assessment, rehabilitation and full return to activity. They combine manual therapy with other treatment techniques such as exercise and movement-based rehab and traditional therapies such as ultrasound and muscle stimulation.
Runners are known for being notoriously tight and lacking flexibility and a lot of injuries in running are actually caused by a muscle(s) not functioning as it should. Chiropractic adjustments can help increase joint mobility, increase muscle function and allow you to restore proper alignment to increase overall function.
Coast Performance Rehab is proud to be one of the few clinics in Canada to offer the use of an AlterG® treadmill to its clients. The AlterG® uses exclusive, NASA-patented Differential Air Pressure to create a powerful rehabilitation tool.
Coast Performance Rehab is excited to offer two revolutionary group training classes that focus on functional reconditioning - Coast Mobility and Coast Durability!
