If you spend a lot of time sitting, the muscles at the front of your hips can start to feel tight and restricted. The Psoas Supernova is a simple mobility exercise that uses a massage ball to target the psoas and iliacus — two deep hip flexor muscles that play an important role in hip…
Some exercises stand the test of time. This month, we’re reaching back into our YouTube video vault to showcase one of Dr. Seth Hosmer’s original exercise videos from 2014. (Yes … he seems to be channeling Doogie Howser, MD for the chiropractor set!) There’s good reason we’re bringing this one back. With more than 212,000…
If you’ve ever felt a persistent tight spot between your neck and shoulder blade, struggled to turn your head while driving, or noticed increasing stiffness after long hours at a computer, the Kettlebell Curl Down may be a useful exercise for your recovery. At Hosmer Chiropractic Health, we frequently recommend the Kettlebell Curl Down to…
If you use your hands a lot throughout the day — whether for work, childcare, sports, or computer use — you may notice tension or stiffness around the thumb and wrist. The Thumb Tuck Stretch is a simple exercise that can help improve mobility and reduce tightness. See It in Action Let me quickly walk…
Once you’ve spent time with the basic routine, you may eventually reach a plateau. For some individuals, body weight alone isn’t enough to continue driving change — especially in stubborn areas. This is where adding a kettlebell becomes valuable. Exercise Demonstration Why Add External Load? Certain regions — especially the lower cervical and upper thoracic…
If you’ve been dealing with tight hips, deep glute discomfort, or even symptoms related to piriformis syndrome, the Piriformis Push Up is a simple and effective way to restore mobility and reduce tension. In the following video, I walk you through how to perform it correctly so you can get the most benefit from the exercise….
If your middle back feels stiff or restricted, the Threading the Needle exercise is one of my favorite ways to restore rotation through your spine. In the following video, I show you how to perform it correctly and get more out of it. What It Targets While it looks simple, this movement can positively affect…
Over the years, I’ve noticed something interesting in my chiropractic practice. A weight lifter, cyclist, desk worker, and car accident victim can all walk into the clinic with very different stories, but often with the same complaint: Upper back pain that radiates into the neck. Sometimes it feels like stiffness. Other times it shows up…
A groundbreaking Cochrane review has revealed compelling evidence that exercise can be just as effective as antidepressant medication or psychotherapy in reducing symptoms of depression. This comprehensive analysis examined 73 randomized controlled trials involving approximately 5,000 participants, consistently demonstrating the powerful mental health benefits of physical activity. The findings challenge traditional approaches to depression treatment and highlight…
The sacroiliac (SI) joints play a crucial role in how your body absorbs load, transfers force, and maintains efficient movement. When functioning well, they provide both stability and subtle mobility — especially at the sacrum — to help the spine and pelvis work together as a dynamic system. When the SI joints are restricted or…