Hamstring Stretching

The hamstrings are the muscles on the back of your thighs. They function to bend the knee and move your thigh behind you. Feeling tight in the hamstrings is a very common complaint in populations of all activity levels. Many people try to stretch their hamstrings diligently, but to no avail. There are a couple of reasons for this. First, most people stretch their low backs as much, if not more than their hamstrings during these stretches by over flexing the back. Second, most people who feel tightness in their hamstrings during activity actually have over stretched hamstrings, but have shortened hip flexors. Thus, many people actually need to stretch their hip flexors more than their hamstrings. See our archived hip flexor and quad stretches for more info.

Note, be sure to keep the back arched by sticking your butt out as you lean forward. Try stretching once how you'd usually do it, then try this tip. You'll really feel the difference.

As always, if you or someone you know could benefit from our services, new patients who mention the website or blog qualify for our referral credit of $50 towards the initial exam.

Enjoy and until next time, stay active!

Kirk Iodice, DC, ART

Hip Stretch!

Hello, everyone!

This week we've posted a very effective stretch for a muscle on the side of the hip typically called the piriformis. However, this is a bit of a misnomer as there are a group of muscles with the same action collectively known as the hip external rotators. Of these muscles, the piriformis is the most infamous because it can be involved with a few clinical entities, such as "piriformis syndrome." These conditions often involve pain in the side of the hip with activity and possibly radiating pain/numbness down the leg.

A word of caution: if you feel tight in this area with activity (ie, not with stretching or by pushing on it), then you may in fact be overly stretched here. We often perceive being tight in muscles that are actually over stretched. People can actually do themselves harm by stretching an already over stretched structure. Movement correction and gait training drills can often correct these conditions, but must be assigned by a knowledgeable musculoskeletal professional. Otherwise, this activity is great as part of a regular stretching routine.

Enjoy and until next time, stay active!

Kirk Iodice, DC, ART

IT Band Stretch

The iliotibial band (IT band) is a long connective tissue structure that coarses from the hip to the knee. It functions as an accessory hip flexor. It also assists the glutes in preventing the knee from crossing mid-line during heel strike and mid stance of gait. Excessive tightness in this structure is commonly expressed as pain or tightness at the outer knee or outer-mid thigh ("IT Band Syndrome). However, the IT band is simply a connective tissue structure. The muscle that attaches to it is known as the tensor fascia latae (TFL) and is often overlooked in treatment of these conditions. Also, if you or someone you know is experiencing IT Band symptoms, it's important to be evaluated by someone who knows how to evaluate function as symptoms here are usually secondary to imbalances elsewhere. This video is a review of how to effectively stretch the IT band/TFL complex. I hope this is helpful!

Pull up Progression

Pull ups, chins, etc are a fantastic back and shoulder exercise, in addition to strengthening the arms are core. Be sure to pay attention to the portion where I talk about using an elastic band to "spot" yourself or to get a few more reps. Also, always keep the bar in front of you rather than ducking the head forward putting the bar behind the neck (very bad for the neck and shoulders!).

Shoulder Matrix

This video covers a series of exercises strung together into what's called a "matrix." If you're familiar with workout terminology, you may have heard this concept referred to as a "super set." The difference here is that a matrix typically incorporates multiple planes of motion. This makes the exercise more like what our bodies must actually do in certain sports or activities. Our exercises in the gym rarely mirror what our bodies must endure during activity. Through incorporating multiple planes of motion and coordinating body regions, we are able to make our activities more functional (and fun!). The intent of these exercises is to serve as an alternate to "flyes." Typically, one must perform flyes in front, to the side and reverse flyes to exercise all 3 heads of the deltoid (anterior, middle, posterior). If performed correctly, this exercise will work the entire upper shoulder girdle (including the deltoid), as well as work the core and legs to a lesser degree.

Transverse Throw

This week we've posted a fun core exercise that's great for working your obliques (side abdominals) and rectus abdominus (front abdominals). Be sure to let your hips twist with your trunk by rotating the the sternum and belt line at the same time. In other words, don't keep your hips still and only move the upper body.

Enjoy and until next time, be active!

Great Core Exercise - Chop & Lift

Today we're reviewing a core exercise called the Chop & Lift. If you've ever chopped wood, you'll understand why this is an effective exercise. If this bothers your shoulder or back, stop and get evaluated by a health professional (someone like me who can eval soft tissue and joint function). The most common errors in this exercise are arching the back during the "lift" and shrugging the shoulders during the same movement. You should feel this working the front ab muscles (rectus abdominus) and the back/shoulder muscles. You may also perform this exercise with a partner, with each person grabbing one side of a band. As one person does the "chop" motion, the other does the "lift" and visa versa. Have fun!

Comment with any questions or to request exercises for any specific body part.