Exercises

Exercises in Elizabeth

Dr. Charschan demonstrates 5 shoulder exercises to stabilize the rotator cuff.

Dr. Charschan demonstrates 5 shoulder exercises to stabilize the rotator cuff. This shoulder video complements what you were shown in our offices.   These are the exercises that you need to do as we improve shoulder flexibility and function at home to speed up your recovery. The exercises are taken from the sheet you received in the office which has the 5 exercises that will improve how your shoulder works. Performed every other day, they will improve your strength and flexibility while toning up the internal muscles that stabilize and control the shoulder within the joint. There are four muscles that Read More »

How to perform a modified hurdlers stretch to reduce back pain and improve overall flexibility.

How to perform a modified hurdlers stretch to reduce back pain and improve overall flexibility. If you have experienced back pain or have a chronic back problem, flexibility and body style are two of the most common reasons for it. If you have ever been to a track meet, you may have noticed athletes performing this stretch. The modified hurdlers stretch can improve leg and pelvic mobility and flexibility.  We are highly adaptive, and sometimes, that adaptation is why we hurt. This maneuver if done regularly will help improve your flexibility, and help undo ligamentous stiffness that has developed over Read More »

Improving thoracic extension and mid back mobility using a foam roller.

Improving thoracic extension and mid back mobility using a foam roller. If you are having lower back, mid back, neck or shoulder pain, there is a good likelihood that your mid back or thoracic spine may be overly stiff, and you have poor mid back mobility.  Tight shoulders and a stiff mid back is compensatory to the way we live, function and work. This easy to perform foam roller based procedure can help restore mid back flexibility and relieve back and shoulder pain as well. Do not perform these maneuvers aggressively and stop of you experience pain. If you do have pain Read More »

Foam roller ball; how to roll the glutes, hamstrings and active abdominal scars such as c sections and hernia scars.

  Foam roller ball; how to roll the glutes, hamstrings and active abdominal scars such as c sections and hernia scars. The new foam roller ball by Trigger Point Company is available through our offices is ideal for areas that a foam roller may not be able to adequately self treat.   A roller ball is ideal for the gluteal region as well as the hamstrings. One thing the manufacturer may not have thought about is its ability to treat active abdominal scars.  The most common active scars are c-section and hernia.   For some people, these scars will become active meaning Read More »

Self myofascial release of the hamstring, quads and calf

Self myofascial release of the hamstring, quads and calf Foam rolling is more popular than ever which loosens tight fascia which will improve the way you feel and function. The hamstrings, quadriceps and calves can be awkward to work with a foam roller. Working these areas by hand on yourself can often be more effective than using a foam roller. Here’s how to work the hamstring, quad and calf by hand. Due to the shape of these areas, working them by hand while you are on the couch watching television or at work can be more effective than relying on a foam Read More »