Videos To Empower Your Health

Movement

Hip Flexor Stretch with 4 Variations (Tight Psoas Muscle)

For people looking to Tight Psoas Relief, Hip Flexor Pain and Low Back Pain relief. 

 

This video guides you through a hip flexor opener with 4 engagement variations as a great way to open up the hips, reduce tension on the psoas, and help with low back pain.

 

Chronic sitting, poor posture, and imbalances in muscle engagement will all cause a tensioning of the psoas and deep front line of muscles; this in turn runs up the spine and can cause a tensioning on the spine.

 

At The Source Chiropractic Oakland we use this in combination with adjusting your spine and pelvis to help you improve the movement of your low back, help get out of low back pain, and perform chiropractic adjustments for improving the function of your spine.

Add this stretch to your daily mobility routine to get out of pain, balance your body and improve your life.

How to Improve Scapular Mobility and Thoracic Extension 

Shoulder pain, mid back pain, tight chest and a forward head posture can all be due to bad posture, rounded shoulders and a lack of extension in the spine.

 

In this video The Source Chiropractic Oakland Dr. Jordan Fairley shows how to improve your thoracic extension and posture with a simple chair stretch.

 

When done properly this will help stretch your lats, get your shoulder blades to glide back down the rib cage and help to improve the flexibility of your spine.

 

This is best done on a daily basis and after prolonged computer work in which people are bent forward in a bad posture.

 

Two keys here are to utilize your breath and pull elbows towards the midline to help stretch the lats. 

How to Improve Shoulder Range of Motion with Ground Angels

Shoulder pain, decreased range of motion and shoulder impingement can all often be caused by a lack of integration of the shoulder, scapula and rib cage.

 

In this video Dr. Jordan Fairley shows how you can help improve shoulder range of motion doing ground angels. This is something we show people how to do after getting a chiropractic adjustment for shoulder pain.

 

This can dramatically help people get rid of shoulder pain, stretch the shoulders and improve coordination of the core with the shoulders.

 

Also, there are two primary keys here that when done well can really make sure you are doing this correctly, and ensure you are getting your body to work with your shoulders... all to help prevent shoulder pain in the future as well.

 

Dr. Jordan Fairley The Source Chiropractic - Oakland

How to Stretch TFL and IT Band For Hip Pain Relief

Tight IT Band, Hip Pain and Knee pain can all be caused by an imbalance in the pelvis or tension in the legs.

 

This standing cross over stretch can help stretch the IT Band and sides of the hips

 

Dr. Jordan Fairley, Oakland Chiropractor shows how to help with IT Band Pain, Hip Pain, Gluteus Medius tightness and Oblique tightness without hurting your low back.

Hip Flexor Stretch with 4 Variations (Tight Psoas Muscle)

For people experiencing a Tight Psoas, Hip Flexor and Low Back Pain, this hip flexor opener with 4 engagement variations is a great way to open up the hips, reduce tension on the psoas, and help with low back pain.

 

Chronic sitting, poor posture, and an imbalance in muscle engagement will cause a tensioning of the psoas and deep front line of muscles; this in turn runs up the spine and can cause a tensioning on the spine.

 

In this video Dr Jordan Fairley, Oakland Chiropractor shows 4 ways to engage your body to make sure you are able to maximize this stretch as a daily mobility routine to get out of pain, balance your body and improve your life. 

Strengthen Your CORE with McGill BIG 3 for (Low Back Pain)

These three exercises are great to help strengthen your core and help get rid of low back pain.

 

The McGill BIG 3 is a classic go-to exercise series to help create stability in the low back if you've had a low back injury, have low back pain or weakness, or are already doing strengthening exercises, you might not have a strength problem; you might have a stability problem.

 

Dr. Austin Ivans of The Source Chiropractic in Oakland CA shares with you how to do 1. the Curl Up 2. the Bird Dog 3. the Side Plank as a great exercise to do between chiropractic visits to create stability in your low back.

 

Help your chiropractic adjustments hold longer and create more balance and better posture by doing this daily. 

Strengthen Your CORE with McGill BIG 3 for (Low Back Pain)

Foot pain, plantar fascia and tight feet can all be due to a dysfunction in the foot mechanics. In this video Dr. Lance von Stade shows the importance and how to wring out the foot, increase elasticity of the plantar fascia and improve ankle mobility.

 

By wringing out the foot, you are breaking up fascial adhesions which disrupt proper foot motion and distribution of ground forces. 

Many people don't know that chiropractors can also assess all 26 bones in the feet to improve your foot and ankle motion, then we recommend things like this for you to do at home. 

The Source Chiropractic Oakland

10-Minute Morning Movement Routine

Waking up stiff can be normal, waking up in pain is not; like every animal in the animal kingdom we recommend warming up your body each morning to help you start your day decompressed, warmed up and connected.

 

You can always add more, this full body routine with Dr. Jordan Fairley is designed to engage all aspects of the body.

 

Give yourself 10 extra minutes in the morning, your body and health will thank you

The Source Chiropractic Oakland

Assisted Squats For Learning How To Squat

For people with tight hips, a tight mid back, and low back pain and hip pain most of the time you have lost the ability to do a proper squat.

 

The squat is a functional movement pattern needed for all aspects of life and if you can't do it because of a dysfunction in the body or improper movement, then that will translate to your life.

 

In this video Dr. Jordan Fairley shows how you can do an assisted squat to learn how to do a proper squat, improve your hip flexibility, improve your low back flexibility and to get out of pain.

 

Make sure to pay special attention to the unique cues I give so that you maximize this as a stretch and to not hurt yourself. 

For people with low back pain, hip pain and mid back pain the combination of getting chiropractic adjustments plus learning how to move properly can dramatically improve your life.

The Source Chiropractic Oakland