Dr. Mark Bird

Dr. Mark Bird Movement Based Chiropractic. Move well, move often, feel good!

Integrated Assessment and Integrated Patterning = GAME CHANGER! This 2 day course takes the big picture of movement and ...
09/14/2025

Integrated Assessment and Integrated Patterning = GAME CHANGER!

This 2 day course takes the big picture of movement and breaks it down so that we can focus on what needs to be addressed.

If you want to move better, this is what you've been looking for!

10/06/2021

Deadlift technique:

Deadlifts are a must for so many reasons. But you have to do them right. Most think it's just about pulling the weight off the ground. Technically right, but you'll likely get hurt approaching this lift that way.

It's actually a pull and a push exercise with a tonne of core activation!

Here's how:

1) Set your stance. Wide or narrow, take the time to figure out your foot position and angle.

2) Set your grip and if you feel it loosen up, stop your set - No weak links. Ideal grips are the overhand grip or the alternate hand grip (one overhand and one underhand).

3) Create tension throughout your body. Tighten everything up to prepare for the lift. Lift up on the bar and push your feet into the ground without actually lifting the weight off the ground. All of the following needs to happen prior to lifting:

A) Brace your core (rib tuck) to maintain a neutral spine.
B) Externally rotate the hips. This helps maintain a neutral spine and creates the necessary tension to perform the lift.
C) Retract the shoulder blades (but don’t pinch them together) and externally rotate the shoulders. This is to help lock-in the upper back.

4) The moment you feel everything connect, LIFT!!!!!!

5) Lowering the weight is also very important. Regain a tight core and activate the upper back musculature to maintain a neutral spine. Initiate the descent by doing a HIP HINGE (see my post from 20-Jan-2021). Touch the weight down and reset if you need to.

If you need help with your technique or you just want to start deadlifting, I’m here to help.

Happy lifting!!!!

09/21/2021

Knee ups and leg raises:

These are technically hip flexor exercises but your core is a very important component to these movements. What your core is doing is stabilizing your torso and pelvis so that your hips can work efficiently. Your hips only move as well as the core and pelvis allow them to.

Think of these exercises as variations on a standard plank or dead bug, albeit more challenging ones. To perform these, you’ll need to brace your arms, shoulders, and trunk/core so that the only things moving are your legs.

Focus on control rather than repetitions!

It’s about quality over quantity. With good technique your training improves, your body adapts and the repetitions increase.

Have fun with these alternate core exercises and remember, variation is just as important as the load of your exercises.

Tips:
- focus on keeping the low back and pelvis from flexing during the hip flexion motion (legs ups)
- focus on keeping the low back and pelvis from extending during the hip extension motion (legs down)

09/02/2021

This is a dynamic core exercise meant to provide some variation in your workouts.

Here you incorporate rotation about the hips and a pressing motion with the trailing arm. It's not just a trunk rotation!

The easy part is the concentric phase of this motion, the rotation and press. The trick is to control your return to the start position.

This exercise requires:
- trunk control/stability
- hip co-ordination
- shoulder girdle control

08/10/2021

Pallof Press:

This is one of my favourite core exercises. As an anti-rotation exercise it recruits more than just your core muscles. You should feel your shoulders, chest, core, and glutes. The longer you pause in the pressed position, the more muscle recruitment you'll feel throughout your body.

Set up and performance:
- Grip: I like to have the band or cable held with the inside hand.
- Stand with feet about shoulder width apart and facing forward.
- Externally rotate your hips, as in brace them through glute activation.
- Tuck your ribs down. Like you are holding a plank.
- With control, press your hands out in front so that your arms are parallel to the ground and pause.
- Pull your hands back to your chest with control and pause if you need to.

Online booking available! Link in bio.

07/29/2021

Dead Bug

Core work is an integral part of maintaining a healthy spine. This particular exercise is great for appreciating the required core activation in order to move the limbs. The first video is the standard dead bug exercise. The second video is a modification that I use with clients who struggle with core stabilization. Using a band or a fixed object to do an isometric lat pull helps to stabilize the low back and pelvis.

Tips:
- Tuck ribs and hold this position.
- Focus on keeping the low back from flexing/extending.

It's finally done!
04/08/2021

It's finally done!

03/17/2021

Trunk Mobility Control Exercise and Stretch:

When we break down complex movement into its simpler components, we can really learn to appreciate the control involved in performing that movement.

Here I am demonstrating control of trunk movement on the pelvis. Having all my focus on each component results in neural programming to make the overall movement smoother, more efficient, and automatic. Plus, you'll definitely get a good stretch in!

1) Sit tall with your hands behind your head and tuck your ribs down.
2) Tilt to the side and hold.
3) Rotate to the side that you just tilted to and hold.
4) Flex down towards the ground and hold.
5) Extend back up and hold.
6) Rotate back to face forward again and hold.
7) Tilt back up.
8) Repeat 3-5x and then do the other side.

Tips:
- Focus on the active contraction for each of the movements. The contractions should be between 80-100% max effort if you are pain free. If you have back pain, adjust accordingly.
- Before moving take a deep breath in and then exhale while moving into each position.
- Do your best to not flex your neck too much.

02/10/2021

Prone shoulder sweep:

Need to level up your shoulder mobility work? Try this one out.

1) Lay face down with your arms along your sides and externally rotated.
2) Pull your shoulder blades together lifting your hands off the ground. This is the height off the ground you'll want to try and maintain for this exercise.
3) Sweep your arms away from your body and up towards your head.
4) Bring the arms back to your sides while you internally rotate the shoulder.
5) Continue the internal rotation by bringing your hands behind your back.

Tips:
- Focus on the retraction of your shoulder blades.
- Try not to over use your posterior delt to lift your hands off the ground.
- Rest at the top position if you need to.
- Brace your core.
- Be smooth and controlled.
- Quality over quantity!

If you have any discomfort during this exercise, I've got fixes! Just let me know.

Online booking available in the link in my bio.

02/04/2021

Serratus Anterior Roll Ups:

Are your neck and upper back tight? Have you tried all the neck things? Maybe you should look at how your shoulder blades move. This exercise is designed to engage the often relatively weaker, scapular stabilizer/protractor/upward rotator, serratus anterior. Yes, it does all three of those things. And yes, it's not appreciated enough.

1) Push your wrists lightly against the foam roller with your palms facing inward.
2) Tension a resistance band between your hands.
3) Maintain light pressure against the foam roller and roll it up and down the wall.

Tips:
- You'll probably find that you'll want to extend your back while rolling the foam roller up the wall. Focus on keeping a neutral spine by tucking those ribs.
- Contract your glutes and quads for stability.
- Don't over reach your hands.

Any questions? I'm here to help. Online booking available - link in my bio.

02/02/2021

Lower trap lift offs:

Chronic shoulder pain? Having a hard time lifting your hands over head? Tried all the usual rotator cuff exercises? It's probably not your rotator cuff that's the issue. This exercise is used to engage the lower portion of your trapezius muscle.

1) Lay face down with your head on the ground.
2) Pull outward on the bar.
3) Squeeze your shoulder blades back and down lifting the bar slightly off the ground. Remember this feeling!
4) Further lift the bar higher engaging the posterior delts while stabilizating the shoulder blades with what you did in step 3.

Tips:
- Focus on the squeeze across the upper/mid back rather than the activation of your posterior delt. The lower trap and posterior delt work together in this position but chances are you'll feel the delt more when starting out.
- As always, keep a neutral spine....ribs tucked and core braced.

Any questions? I'm here to help. Online booking available - link in my bio.

Address

150 King Street South, Unit G
Waterloo, ON
N2J1P6

Opening Hours

Monday 2pm - 7pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 2pm - 7pm
Friday 8am - 5pm

Telephone

+15197070599

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