Welcome to Performance Care, the blog site for Advanced Chiropractic & Rehab. We'll regularly post exercise and stretching videos. Also, please feel free to post questions/comments. We'll get back to you as soon as we can. If you'd like to be added to our newsletter letting you know when new exercises are posted, visit our website listed below. *To post a comment, click on "comments" link at the bottom of the post.

Our clinic specializes in successfully treating athletic injuries, pregnancy related pain, peripheral nerve entrapments (numbness in the extremities), jaw joint problems (TMJ), and headaches. These are also great topics for questions, in additon to those on general injuries, athletic performance enhancement, and nutritional advice.

To learn more about our clinic, please visit http://www.advancedchiropractickc.com/ .

Disclaimer: one should always consult a health professional before beginning or modifying an exercise routine. The replies posted by Dr. Iodice are meant to help readers figure out a course of action and as general advice, but it is impossible to diagnose a physical problem without a proper examination.

Monday, February 8, 2010

Side Bridge - the very best core exercise

The side bridge is a challenging exercise that builds strength and tones while being very safe for the low back if performed correctly. Listen for how to avoid the common error of lifting the pelvis vertically during the exercise. You can do this exercise with repetitions (ie 3 sets of 10 with a 5 to 10 sec hold), or it can be performed for time. I usually recommend starting at 30 sec and working up to 60-90 sec per side. Once you can complete a hold for this time, straighten the knees and perform the same motion, except with the feet contacting the ground (top leg in front of the bottom leg). Enjoy and have fun! Don't forget to post comments/questions.

This exercise is part of a progression we might assign for back pain patients. If you or someone you know has back pain, please consider our clinic.

Monday, February 1, 2010

"Bird Dog" Crossed Extension Core Exercise

The Bird Dog (I don't get the name, either) is a great exercise for building core stability. Almost 100% of the people who perform this exercise in a gym or a class are doing it incorrectly. Listen close for the common errors I point out in the video. The goal of this exercise is to teach you to coordinate core muscle function with extremity movement, while building strength and endurance in one of your muscular "slings." This muscle sling forms an "X" between the lats and opposite glutes and help to stabilize your low back. This exercise is on my "must do" list for pregnant women.