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
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
BOSU ball training enhances joint stability and increases proprioception, which is the body’s awareness of its location in nature. Improving lower leg strength, flexibility, stability and proprioception helps decrease the risk of acquiring a lateral ankle sprain, high ankle sprain, peroneal tendinopathy and calf muscle strains. BOSU ball balancing, lunges and squats … 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