1. Piriformis Stretch
Lie on your back with arms outstretched. Bring the left knee to your chest and pull it from left to right using your right arm. Hold for 2 minutes and switch to the right knee. Stretch both sides 2x.
2. Iliopsoas Stretch
3. Quadratus Lumborum Stretch
4. Core Stability Exercises
5. Gluteus Medius Strenghening Exercise
The last exercise strengthens a muscle which is usually very weak on most people. Lying on your side, keep a slight bend in your knees. Open the knees up while keeping the feet together. Do this exercise 20 times and switch to the other side.
These exercises work great to stretch and strengthen muscles in the core and pelvis which can wreak havoc on many people. Jobs which require long hours of sitting or standing can cause muscles to tighten over time. Imbalances between muscle groups slowly cause more and more issues where tight muscles become tighter and weak muscles continue to weaken even more. Getting after these imbalances as quickly as possible can make a huge difference in reducing symptoms and greatly improving life and sleep quality. Remember to stay consistent with these exercises and know that its a marathon, not a race with any workout routine.
Hey Altoona WI Chiroelite is back!
After 6 months in Colorado Springs, Dr. Tom and ChiroElite Chiropractic are back in the Chippewa Valley. Dr Tom stayed busy spending each weekend climbing mountains, driving on 4x4 trails and camping in the backcountry of Colorful Colorado. He has hundreds of pictures and stories to share of all the adventures he went on while out West. It was a great experience and chapter for ChiroElite and now we're moving on to the next one. We've purchased 1219 10th St W in Altoona which contains a lovely living space upstairs and a large chiropractic clinic space on the lower level. This provides much more space for seeing patients and will also allow us to start taking X-rays to view patients spines from the inside. Call today to schedule your new patient consultation at 715.832.9725!
Health and Wellness Blog
Thomas R. Pellatt, DC
Chiropractor and Owner of ChiroElite Chiropractic + Rehab in Altoona, WI