Whether or not you are a card-carrying member of the “tight quads” club, you probably should try out this stretch. The effectiveness of this stretch lies in both its ability to dictate form – with the couch – but also allow you to floss through tight range of motion (ROM) by utilizing different movements. As with…
I know, I know – it is tough to say that something is the “best” but in this case it is 100% TRUE!!! There is no other way that we know of to improve all ranges of motion of your shoulder joint AND your scapulothoracic joint AND your Thoracic spine AND your rib cage all…
The problem with claiming that something is the best is that it will eventually be replaced with something even better. And while the original Best Shoulder Stretch is indeed the best when you are just starting out a shoulder stretching routine, there are some advanced pieces you may want to try out once you’re feeling like you’re no…
One of the most common things we see at the clinic is tightness in the neck and upper back due to chronic postural strain (thanks computers!) With more people working from home over the past few years, this has become increasingly common. Postural strain can eventually lead to neck pain, neck and back stiffness and…
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…