Adapt Health Clinic, Campbell, CA Videos

💥Shoulder blade CARs💥 A great warm up for upper body day is shoulder blade CARs. This helps to improve mobility and control of your shoulder! Try going for 1-2mins a couple of sets before diving into your workout! • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Butt walk💥 This exercise works the QL muscle group that focuses on lateral movements. Most people get hurt moving in ways they don’t train. You don’t keep what you don’t train. So if you don’t train lateral movements and move laterally, you may get injured. This is a baseline exercise to help strengthen the QL muscle. Think of shoes on your butt cheeks and you are walking. Try not to sway your trunk side to side too much so you can focus on QL strength. • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Level up pigeon💥 Familiar with the pigeon stretch? Try this variation! This is a great stretch to open up the glute and external rotator muscles getting a deep stretch in the hip. Give this a try and let us know what you think! • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Hip Flexor strength💥 Often our hip flexors get tight from doing too much sitting. Stretching can be helpful, but most don’t think of strengthening it to reduce tightness! Try this starter exercise using a band to create resistance and strengthen your hip flexors! • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Thoracic mobility💥 Another great exercise to help mobilize your spine are thoracic CARs. Slow and controlled you will isolate moving just the mid back region of your spine. Imagine you are creating a “circle” as you are moving through a full range of motion. You make here little pops/cracks as you mobilize your spine. • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Thoracic cat/camel💥 Continuing with thoracic mobility this week, the segmented cat/camel is a great way to isolate and focus on improving thoracic mobility. This set up blocks out the lumbar spine and pelvis. Give this a try if you are feeling stiff and tight! • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Improve thoracic extension💥 We live in a very flexed world. Always hunched over our phone and computer. Here is a great drill to help counter always bring hunched over. Improve extension over a foam roller which will help with squats and other various exercises! • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥shoulder mobility/stability💥 Continuing with this weeks theme of shoulder, using a band is a great way to create stability and mobility! Follow along for how you can implement this as a rehab/strength exercise or warm up for a heavy lift day. • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Overhead carry💥 Overhead carry is a great exercise for shoulder stability. Take a weight holding it over your head and you can walk around to help improve shoulder stability. Give this a try and let us know what you think! • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Shoulder stability with band💥 When recovering from a shoulder injury or just warming up for shoulder/upper body day this is a great exercise. Using a resistance band to help create stability in the shoulder. Slow and controlled pushing through, try 3x10 reps to start and progressively increase if easy. Then switch to a dumbbell if the band is not challenging enough. • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Shoulder mobility with stick💥 Here is a great drill to help warm up and get the shoulders mobile before doing an upper body workout. @stickmobility can be a great tool to help open up the shoulders and in this example focus on the lateral chain and extension. Give this a try! • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Wall Angels💥 For all my office desk workers or people with jobs sitting frequently this is a great exercise for you. Wall angels focus on helping to improve shoulder blade mobility and strengthen the mid-back region. Try 10-15 reps a few times throughout the day. This can help reduce the hunchback and mid back pain. • • • • Having a a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Inner thigh stretch💥 Feeling tightness in the groin/inner thigh area? Try this stretch out! Adding the active component helps to improve overall range of motion. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥improving hip internal rotation💥 Yesterday’s 90/90 post focused on external rotation. Today’s post focuses on internal rotation. If you lack internal rotation this is a must do exercise to help improve that deficit. Not having adequate rotation can lead to to potential injury when working out since you don’t have the prerequisite of the specific exercise. Give this a try to improve your hip internal rotation! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Glute/hip active stretch💥 90/90s are a great way to get a stretch in the glute area. Also a great way to strengthen the glutes! Give this a try and let us know what you think! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Hamstring strength💥 Hamstring sliders are a great starting exercise to start strengthening your hamstrings and a little core. Using sliders or paper plates, lift the glutes as you bring your heels to your butt. Doing enough reps you’ll get a nice burn on the hamstrings. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Let it flow!💥 Planning a lower body workout day? Try this hip mobility flow as a warm up and primer for leg day! Give this a try and let us know what you think. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Lateral lunge💥 Most of us train in flexion and extension movements such as squats/deadlifts. How often are you training in lateral movements? Here is a great exercise to target the inner thigh and glute regions. Give this a try! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Are you a Marvel fan?💥 Want to move like Spider-Man?! Try this lunge that will help with hip flexor and adductor muscle group stretch! (Will not help with web swinging). Give this great stretch a try before lower body workouts! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Spine mobility💥 Sit a lot for your job or in general? Try this spine mobility stretch! Helps with decreasing tightness and stiffness in the spine with those long hours of sitting. Give this a try! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Angle chops Pt 2💥 Yesterday we worked the internal obliques, today external! Working rotation and diagonal muscles can help improve any type of movements. Add this one into your workout routine and let me know what you think! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Angle chops for core💥 Another great core muscle exercises to target oblique muscles! Most people train in a linear fashion. How about rotational muscles?? Here is a great way to train rotational muscle group obliques! Give this angle chops exercise a go! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Palloff Press💥 Looking to improve trunk rotation and core strength? Try the Palloff Press! Rigging a resistant band to something, step away from anchor. Once you have tension on the band that feels like a good challenge slow and controlled rotate away to help strengthen the core. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Bent over rows💥 Improving back strength, hip/stability strength is critical for feeling good and reducing pain. This is a great exercise to do that! Using a kettlebell or dumbbell in just one hand creates hip/trunk stability, while strengthening the back. Give this a try! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Get those shoulders mobile💥 Here is a great exercise to help improve shoulder and shoulder blade mobility. Putting your fists against the side of your head, keep wrists in line with forearms, try to tap your elbows together and open up squeezing your shoulder blades. Try doing it for 1min straight. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Dealing with poor posture?💥 Try this doorway stretch! This can help you feel more upright and less tension in the chest area. Great way to open up if you have been sitting too long in front of your computer. Give this a try and let us know what you think! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Improving mid back rotation💥 This is a great exercise for my desk workers or people who have a stiff/tight mid back. Laying on your side, opening up like a “book.” This helps with mid back rotations to maintain good range of motion. Give this a try! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Thoracic CARs💥 Controlled Articular rotations (CARs) are a great foundational drill to improve mobility for a specific region of the body. Today we are continuing to focus on the mid-back region. Slow and controlled you are trying to go through a “circle” just moving through the thoracic spine. Try going for 1-2mins in each direction to improve how the spine moves and reduce stiffness/tightness. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Thread the needle💥 Yesterdays post focused on strictly mid-back mobility. Thread the needle focuses on full spine mobility. It is a great drill to help reduce tightness/stiffness in the spine as well as a good warm up prior to working out! Give this a try to help get your body moving! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Having stiffness in the mid-back?💥 This is a great exercise to improve rotation and reduce stiffness in the mid back! Slow and controlled rotating up to the ceiling. Try not to let your butt come off your heels. This set up helps to lockout the low back to isolate focusing on the mid-back. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Neck Adjustments💥 Adjustments are a great and safe way to get motion back into a joint not moving very well. I often get tension in my neck and a stiff neck. There are many ways to adjust a joint, this is one of many way to adjust the neck! I like the seated version since it also creates a distraction motion by lifting up. It feels amazing! Here is Dr. Bellicitti adjusting Dr. Grossman. Enjoy! • • • • Having a pain? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Neck stretch for neck pain💥 Sitting at a desk and getting some neck pain? Give this stretch a try! It focuses on stretching out in rotation, which most of us miss when stretching the neck. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Full spine mobility💥 One of the best exercise you can do to keep your spine mobile is the segmented cat/camel or spinal wave. Slow and controlled try moving one vertebra at a time through full flexion and full extension. This will help reduce tightness/stiffness and reduce some minor aches/pains. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥pelvic tilting lumbar spine💥 The previous post this week focused on spine mobility in the seated position. For a new and different challenge try it on your hands and knees. It can make it challenging since you are working against gravity. It is important to be able to control movement in an isolated region of the body. Add this into your routine to help improve spine mobility and motor control! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Mid-back spinal wave💥 This version of the spinal wave focuses on just the mid-back region. When we hunch over we start to get stiffness in the mid-back. This version helps focus on loosening up the mid-back from all the sitting and/or computer work. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Spinal Waves💥 For all my desk workers this is a must do to combat stiff and tight spines/back. Slow and controlled you are trying to segmentally flex and extend one vertebra at a time. Think of moving like a “wave” not simply flexing/extending back and forth. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Single leg split squats💥 If you are dealing with hip pain or low back pain it could be a lack of stability and mobility in the hips! This single leg split squat is a great way to improve stability in the hips. Using a weight in just one hand to strengthen one side and putting the weight in the opposite hand will help strengthen the outer hip to improve stability! Give this a try and let us know what you think! • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻

💥Around the World lunge💥 Here is another variation to get a good stretch in the hip flexors and the spine! If your hips feel tight or your spine feels stiff this is a solid exercise to try out. • • • • Having a pain or difficulty performing this activity? Schedule an appointment today! Go to www.grossmanchiropractic.com or call/text 669-244-2126 to schedule. Your body will thank you 🙏🏻