Mobility exercises

Advantage Chiropractic and Sports Rehabilitation

Mitchell B. Green, DC, DACRB, FACC
Pain Management and Physical Rehabilitation Specialist                 

Hello dear friends and patients!

Welcome to this edition of my newsletter! I'm so honored you’re taking the time to read this information. As always, I'm here to provide support and guidance to keep you on track. This month, I’ve got an exercise to help you strengthen your core, a patient success story to inspire you, and some tips to make sure you’re staying active while recovering. Let’s dive in!

 
Featured Exercise: "Hip Flexor Stretch"     

If you spend a lot of time sitting (and who doesn’t these days?), chances are your hip flexors might be tight, leading to discomfort in your lower back and hips. In this edition, I'm focusing on a simple but effective stretch to improve your flexibility and alleviate that tightness.

Step-by-Step Instructions:

Start by kneeling on one knee. The other foot should be flat on the floor, knee at 90 degrees.
Gently push your hips forward, keeping your back straight. You should feel a stretch in the front of your hip.
Hold the stretch for 20-30 seconds, then slowly return to the starting position.
Repeat on both sides 2-3 times.
Benefits:

Reduces lower back pain
Improves hip mobility
Helps with posture and walking mechanics
Try to incorporate this stretch into your daily routine, especially if you sit for long periods!

 
Patient Success Story: "From Pain to Progress"

Meet Sophia, one of our patients who came to us with chronic back pain that was affecting her sleep and work. With a combination of chiropractic adjustments and specific strengthening exercises, Sophia was able to relieve the pain and get back to the activities she loves, including running.

"I was skeptical at first, but after just a few weeks, I noticed a big difference in my range of motion. The exercises really helped, and the chiropractic adjustments gave me the relief I needed to keep moving!" - Sophia S..

We’re so proud of her progress and are excited to see her continuing her training journey!

Stretch of the Week: "Shoulder Mobility Stretch"

Poor posture, sitting at a desk, or lifting improperly can lead to tight shoulders and neck tension. This stretch will help improve shoulder mobility and prevent stiffness.

How to do it:

Stand with your feet hip-width apart, and clasp your hands together in front of your body.
Gently raise your arms overhead, keeping your arms straight, and stretch your shoulders as much as you comfortably can.
Hold for 20-30 seconds, then return to the starting position.
Repeat 2-3 times.
This is a great stretch to do in the morning or before bed to keep your shoulders flexible and free from tension.

 
Myth Busters: "Stretching Before Exercise: Fact or Fiction?"

Myth: "You should always stretch before you exercise."

Fact: While stretching can be beneficial, it’s not always the best warm-up activity before exercise. Static stretching (where you hold a position) before exercise can actually lead to injury if your muscles aren’t properly warmed up.

Instead, try dynamic stretching (e.g., leg swings, arm circles) to get your muscles moving and ready for activity. Save static stretches for after your workout when your muscles are more pliable and less likely to strain.

 
Q&A Corner:

Q: "Can I still exercise if I’m feeling sore from my last chiropractic adjustment?"
A: Absolutely! It's common to feel some soreness after an adjustment, but light exercise can actually help your body heal faster by increasing blood flow to the muscles. Focus on low-impact exercises, like walking, swimming, or gentle stretching, and listen to your body. If the soreness persists, please reach out to us!

 
Healthy Habit Challenge: "30 Days of Mobility"

I'm launching a new challenge this month! Try to incorporate 10 minutes of mobility exercises into your daily routine for the next 30 days. Mobility exercises are key to maintaining joint health and flexibility, and it’s a fun way to stay accountable to your rehab goals!

Need ideas for mobility exercises? Ask me for a personalized routine!

 
Closing Remarks:

We hope this newsletter gives you the motivation to keep moving and stay on top of your recovery. As always, we’re here to support you every step of the way. If you ever have any questions about your treatment plan or need additional guidance, don’t hesitate to reach out.

Stay active, stay healthy, and I hope to see you soon!

Best regards,
Dr. Green
Advantage Chiropractic and Sports Rehab
212 269-0300

Schedule Your Appointment Today
If you’re experiencing hip or lower back pain, don’t wait to seek help. I'm ready to work with you on a customized treatment plan that combines chiropractic care and physical rehabilitation to get you back on your feet—pain-free!

Call us at (212) 269-0300 to schedule your appointment today.

 Thank you for trusting us with your health and wellness.
We look forward to continuing to support you on your journey to recovery and better health.

 Best regards,
Dr. Green
Advantage Chiropractic and Sports Rehab
Phone: (212)269-0300
Email: [email protected]
Website: Advantage Chiropractic and Sports Rehab.com
Get Back to Your Best Performance!!
Whether you’re dealing with an acute injury or looking to enhance your athletic performance, chiropractic care plays a critical role in your recovery and injury prevention plan. At Advantage Chiropractic and Sports Rehabilitation, we offer a personalized, multi-disciplinary approach to ensure you're not just recovering but improving your performance.

If you're dealing with a sports injury or want to stay ahead of potential issues, contact us today to schedule a consultation. Our team is here to help you get back to doing what you love with a stronger, healthier body.

Book your appointment now and take the first step toward faster recovery and injury prevention!

I'm hoping you'll find this information helpful!

Thank you for reading this newsletter!
Dr. Green

Advantage Chiropractic and Sports Rehabilitation.com
212 269-0300