Dr. Donald A. Ozello, DC, CCSM, CCN
Chiropractic, Health, Fitness and Function
Build strength and stability in the core with Renegade Rows and Ab Wheel Rollouts. These advanced core stability exercises target the entire core including the following muscles: transverse abdominis, internal obliques, external obliques, rectus abdominis, multifidi and erector spinae. Core strength and stability help to lower the risk of injuries including lumbar … Read the rest
Strengthen your abdominal muscles to prevent low back pain, improve posture and enhance function. Strong transverse abdominis, internal obliques, external obliques, rectus abdominis and multifidi muscles help lower the risk of low back injuries and piriformis syndrome. Combine abdominal strengthening exercises with lumbar spine stretching exercises to combat postural issue such as lower cross syndrome.… Read the rest
Execute isometric abdominal strengthening exercises to develop strength and endurance in the deep core muscles including the transverse abdominis, diaphragm and multifidi. Strengthen your deep abdominal muscles to help lower the potential of low back pain. Strong transverse abdominis, diaphragm and multifidi muscles are needed for spinal stability. If the deep muscles do not stabilize … 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
Develop a back training routine with basic exercises and perfect technique to build strength, stability and endurance. The powerful muscles of the back connect to the spine, hips and shoulder blades. They contract to extend the spine, rotate the spine, bend the spine, retract the scapulae and pull the shoulders backwards.
A strong back … Read the rest
Correct workstation ergonomics helps lessen the possibility of acquiring a computer workstation-related injury.
Sitting at a computer workstation for hours is unhealthy and leads to Repetitive Strain Injuries (RSI.) The human body is built for motion. Prolonged sitting, static positioning and repetitive motions increase the possibility of acquiring a painful and performance limiting condition.
Proper lifting technique is vital in the prevention of back pain.
When lifting an object from the floor stand as close to the object as possible. Take a shoulder width or wider stance. Point your feet slightly outward and align your knees with your feet. Squat down by bending at the hips and knees. Keep … Read the rest
The large exercise ball, known as the fitball, is a valuable tool for stretching the spine and extremities. The spherical shape of the exercise ball makes stretching the spine easier and more effective.
Stretching on the fitball can be performed by beginners and advanced athletes. The fitball is employed by therapy and injury rehabilitation centers … Read the rest
Develop a healthier spine with inversion therapy. Combat gravity’s negative effects by adding inversion therapy to your spinal health repertoire. Decompress your spine and reduce joint pressure by lying on an inversion table.
Inversion therapy is a form of traction. Inversion therapy is extremely effective in decreasing pressure on the spine.
The inversion table is … Read the rest