The purpose of the spine medicine ball routine is simple but powerful: to provide a safe, effective, and biomechanically sound way to mobilize your spine. This routine focuses primarily on the thoracic spine (mid-back), while also supporting mobility in the lower cervical (neck) and lumbar (low back) regions. When performed correctly, it creates an opportunity…
All you runners out there, this one’s for you! Tight calf muscles? Your standard one position calf stretch is not cutting it and most people are not spending enough time with tension on the tissues to see positive changes. Follow along with Dr. Hosmer and try to spend at least 5 minutes on each side….
The thoracic foam roller mobilization is a great way to get your upper back and shoulders moving properly. But for some people, the full version will cause nerve irritation or other discomforts. This “lite” variation helps reduce or eliminate common discomforts related to the full version. Could This Help You? The thoracic foam roller mobilization helps relieve…
What came first, poor posture or a stiff upper back (thoracic spine) and shoulders? In most cases, the two go hand in hand so it doesn’t really matter. What’s important is knowing how to mobilize your spine to reduce the discomfort of upper back stiffness while promoting better posture. This simple mobilization is a great…
Tight quadriceps (quad) muscles are very common since they can be caused by overuse (for example, focused weight lifting or repetitive motions like cycling) or underuse (for example, lots of sitting). The problem with tight quads is that they often lead to postural problems and pain throughout various regions of the body. The 5-Minute Quad…
Pain from sciatica or sacroiliac (SI) joint issues can be incredibly uncomfortable and frustrating. To find relief from sciatica pain, the Active Figure-4 Stretch is a convenient solution because you can do it as part of the activity that most commonly irritates the sciatic nerve and deep hip rotators: sitting. When done correctly, this stretch…
Tight hips can happen for all kinds of reasons, but they are especially common in people who sit a lot. Aside from discomfort, the problem with having overly tight hips is that they can lead to postural issues and increase the likelihood of injuries during exercise and other everyday activities. The standing hip stretch is…
Virtually everyone experiences upper and lower back stiffness from time to time. Whether you deal with stiffness frequently or on occasion, the spine opener mobilization can help. This stretch is particularly useful to know because it provides a great overall mobility routine for the hips through the lumbar spine (lower back) all the way up…
The Iron Neck is one of the best products on the market for adding strength and mobility to your neck and related tissues. Dr. Seth Hosmer gives a basic rundown on this device, showing the basics of setup and usage. Interested in trying one out? We’ve got them available at both clinics, ask for a demo today!
The hip airplane is a great exercise for enhancing your balance, strength, coordination, glute activation, and joint mobility all at the same time. This exercise helps to encourage a strong, stable spine while also moving through full internal and external rotation of the hip joint. Great for runners, cyclists, weight lifters, and anyone who does…