Dr. Donald A. Ozello, DC, CCSM, CCN
Chiropractic, Health, Fitness and Function
Develop strong oblique muscles to improve posture, spinal motion and core stability. The internal and external obliques are located on the sides of the midsection. They are classified as lateral core muscles. They contract concentrically to bend and rotate the spine. Strengthen your obliques to help prevent oblique muscles strains. These three exercises can key … Read the rest
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
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
Build strong hamstrings to improve athletic performance and prevent injuries. The hamstrings are a powerful muscle group located on the back of the thigh. This muscle group consists of three muscles spanning the entire length of the posterior thigh. From the inner to the outer region, the semimembranosus, semitendinosus and the bicep femoris muscles … 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
Health and fitness goals can be started anytime but the beginning of the year is a great time to start working toward the achievement of goals. One year is an excellent measuring period for health and fitness goals.
Years can easily be compared to past and future years. Years can be broken down into weekly, … Read the rest