Dr. Donald A. Ozello, DC, CCSM, CCN
Chiropractic, Health, Fitness and Function
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
Stretch the Serratus Anterior muscle to improve posture, increase shoulder, ribcage and spine health and improve upper body function. Hold a mild comfortable stretch in the serratus anterior muscle for five to one hundred and twenty seconds to decrease muscle tension and improve flexibility. Perform serratus anterior stretches while seated, supine, laying supine on a … Read the rest
Stretch the shoulder to reduce muscle tension, improve range of motion and enhance function. The shoulder complex contains four joints (Glenohumeral joint, sternoclavicular joint, acromioclavicular and scapulothoracic joint) and numerous muscles (Deltoid, supraspinatus, infraspinatus, teres minor, subscapularis, rhomboid major, rhomboid minor, trapezius, coracobrachialis, subclavius, pectoralis major, pectoralis minor and several more). … 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
Strengthen the entire posterior shoulder muscles to develop joint stability, proportional strength and reduced injury risk. Build strength and endurance in the scapular retractor muscles, (Rhomboid major, rhomboid minor, middle trapezius and lower trapezius) with isometric resisted scapular retraction. Enhance strength, coordination and endurance in the scapular retractor muscles, posterior deltoid… 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
Stretch the big powerful latissimus dorsi muscles to reduce muscle tension, improve posture and increase back and shoulder motion. Tightness in the latissimus dorsi can lead to limited function, improper motion and poor posture. Use proper latissimus dorsi muscle stretching techniques to improve function, enhance motion and correct postural flaws such as Upper Cross Syndrome… 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
Stretch and foam roll the piriformis muscle to help lessen compression of the sciatic nerve under the piriformis muscle. The powerful combination of stretching and foam rolling helps eliminate the source of Piriformis Syndrome.
Anatomy: The sciatic nerve originates in the gluteal region and travels down the leg. The sciatic nerve is the … Read the rest
Movement is an effective tool to help rehabilitate lumbar spine injuries. Moving in the correct directions is vital for each condition.
Execute the Williams Flexion Exercises to prevent and rehabilitate lumbar spine conditions such as lumbar sprain/strain and facet syndrome. These exercises will help stretch the erector spinae, quadratus lumborum and hamstrings muscles while … Read the rest