Dr. Donald A. Ozello, DC, CCSM, CCN
Chiropractic, Health, Fitness and Function
Build a strong neck with these three manual exercises that do not require equipment. Strengthen the deep cervical flexors, trapezius, levator scapula, scalenes and sternocleidomastoids. Neck strength is important in all sports, in blue collar and white collar occupations and activities of daily living. The neck is named the cervical spine in medical terminology. Possessing … Read the rest
Strengthen the upper back muscles, the posterior neck muscles and the muscles that retract the scapulae to improve your upper body posture. The upper back muscles that straighten the spine are the thoracic paraspinals. The muscles that retract the scapula are the rhomboid major, rhomboid minor, middle trapezius and lower trapezius. The deep … Read the rest
Strengthen the posterior head of the deltoid muscle to develop proportional shoulder strength. The deltoid possess three heads anterior, lateral and posterior. Often times the anterior and lateral heads are stronger than the posterior head. Powerful shoulder require all three heads to be trained properly.
Origin: Scapular spine
Insertion: Deltoid tuberosity
Concentric Actions: … Read the rest
Copenhagen Adduction (CA) Protocol [AKA Modified Progressive Copenhagen Adduction (MPCA) Program]
Graduated eccentric training regime that strengthens hip adduction. Six progressive levels. Strengthens and builds endurance in the Hip Adductor Muscles (Adductor Magnus, Adductor Longus, Adductor Brevis, Pectineus, Obturator Externus and Gracilis) and the muscles that attach at the … Read the rest
Strengthen the intrinsic foot muscles and extrinsic foot muscles to improve posture, enhance lower extremity function, increase balance and prevent injuries. Perform foot strengthening exercises consistently and correctly for optimum results. The foot and lower leg muscles are seldom trained. They are often the most neglected muscles in the body. Implement a foot strengthening program … Read the rest
Use the Alfredson Rehab Protocol and Silbernagel Exercise Therapy to rehabilitate Achilles Tendinopathy. Begin the rehab protocols at your current health and fitness levels. Work through a symptom free range of motion. Build intensity in small, gradual, calculated increments.
The Achilles tendon is the largest and strongest tendon in the body. The Achilles tendon… Read the rest
Build strong hamstrings to improve athletic performance and prevent injuries. The hamstrings are a powerful muscle group located on the back of the thigh. This muscle group consists of three muscles spanning the entire length of the posterior thigh. From the inner to the outer region, the semimembranosus, semitendinosus and the bicep femoris muscles … Read the rest
Health and fitness goals can be started anytime but the beginning of the year is a great time to start working toward the achievement of goals. One year is an excellent measuring period for health and fitness goals.
Years can easily be compared to past and future years. Years can be broken down into weekly, … Read the rest
Implementing new health habits is easier when done one at a time. Multiple sudden changes in diet and exercises are often difficult adjustments. It is easier to begin one healthy habit at a time.
New Year’s is a time for resolutions and change. People frequently make New Year’s resolutions to get fitter, become healthier and/or … Read the rest
Utilize kettlebells to build explosive power. Functional kettlebell training is beneficial for all athletes to increase cardiovascular and musculoskeletal fitness. Equally important, functional kettlebell training develops explosiveness. Most sports require short bursts of explosive power and kettlebell training delivers that necessity.
Characteristics of kettlebell exercises include large functional movements, multi-joint exercises, momentum, high repetitions, perfect … Read the rest