Falkner Family Chiropractic & Sports Rehab

Falkner Family Chiropractic & Sports Rehab Chiropractic office specializing in caring for families and athletes located in Clarkston, MI
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Chiropractic office specializing in caring for families and athletes.

01/11/2023

Experiencing shoulder pain? Try out this “Pendulum Exercise” and let us know what you think😀

Lean forward over a chair with your other arm dangling down in front of you

Gently swing your arm in front of you while trying to keep it as loose as possible

Move the arm side to side, forward and back, and in circles

This is a great exercise for people experiencing shoulder pain to begin gently stretching the shoulder when other exercises/stretches are too painful.

Remember to swing the arm gently and limit the range of motion to where you don’t experience any pain.

01/05/2023

For this weeks Tutorial Thursday we are showcasing the Squat combined with a Banded Row. It’ll help with Squat form and upper body strength.💪

Stand facing your anchored band with your arms out straight

Squat down, then pull the band in towards your chest while keeping your chest upright

While keeping the band pulled to your chest, stand back up from the squat

This is a great drill for reinforcing good technique during the squatting motion. You’ll also get a nice workout for your arms, back, and legs at the same time!

01/04/2023

Looking to build healthy shoulders and better stability? Try out the push up plus!💪

This weeks Tutorial Tuesday is showcasing the Push Up Plus, here’s how to perform it

start in a pushup position in the “up” position

“Press through the floor” to raise yourself up a little higher while keeping your arms straight (this is a small movement from just your shoulder blades!)

This can be performed leaning against a table/wall/etc. if you can’t perform it from the floor

This exercise is great for if your shoulder blades are “winging out” or if you want to help increase the stability of your shoulder joints.

12/29/2022

Looking for a way to strengthen your core while still dealing with a back injury?

In today’s Tutorial Thursday we are demonstrating the “Deadbug” which is an exercise that can be done while still healing from a back injury. This will strengthen your core and help prevent further back injuries as well.

Lay on your back with your hips and knees bent to around 90 degrees

Hold your arms out straight in front of chest

Slowly lower and straighten one leg while lowering the opposite arm at the same time

Keep the rest of your body still while keeping your low back pressed down against the floor

Don’t forget to breathe!

This is a great drill for building up core strength/endurance (and coordination!) while keeping a neutral spine. People with back injuries that are looking to strengthen their core while healing would benefit from this drill.

At Falkner Chiropractic, we offer a ride range of services and therapeutic options. Give us a call at 248 620 8910 or me...
12/28/2022

At Falkner Chiropractic, we offer a ride range of services and therapeutic options.

Give us a call at 248 620 8910 or message us

let’s solve any aches, pains, or problems you may be dealing with😊

12/27/2022

For this weeks Tutorial Tuesday we are demonstrating the Clamshell stretch, let us know what you think!💪😁

Lay on your side with your legs stacked and forward and knees bent about 90 degrees

While keeping your feet stacked together, raise your top knee up and hold for a moment before lowering

Hold your hand on your top hip/glute to make sure you feel the muscles contract

Wrap a loop band around just above the knees to add difficulty

This simple exercise is a great starting point for strengthening the lateral muscles of your hip. Strengthening these can help with recurrent hip, low back, and IT band pain.

12/22/2022

This weeks Tutorial Tuesday is the “Kneeling Hip Flexor Stretch” let us know what you think😁

Start in a kneeling position with your chest upright and your forward knee at 90 degrees Using a pillow or pad under your bottom knee for comfort

While keeping your chest upright, move your body forward to feel the stretch on the front side of your back leg
Hold for a few seconds and repeat

This stretch is great at stretching the muscles that can pull the pelvis too far forward. Anyone that sits or drives for extended periods will benefit from using this stretch frequently.

12/20/2022

For this Weeks Tutorial Tuesday we are performing the “Open Book” Thoracic Mob. Let us know what you think😁💪

Start laying on your side with your top leg at 90 degrees on a foam roller or pillow and arms held straight in front of you

“Open the book” by bringing your top arm over to the other side of your body while keeping a straight arm

keepyour bottom arm on the floor the entire time

Turn your head to watch your top arm as you move it back and forth

This is a great exercise to start gently loosening up those tight upper backs. It’s OK if your top arm can’t make it to the floor on the other side at first, your range of motion will improve with time!

12/14/2022

For this weeks Tutoring Tuesday we are showing you how to Foam Roll your “IT Band” let us know what you think and if you have any questions!😃

Start on your side with the bottom leg straight on the roller and the top leg bent in front of you and on the ground.

Using your arms and top leg; roll the side of your thigh on the roller from the knee up to the side of your hip

Spend more time over any especially tight or tender areas

This foam roller exercise can be extra tender for some people so go slow at first to make sure you can tolerate it

12/06/2022

This weeks Tutorial Tuesday is the “Kneeling Hip Flexor Stretch” let us know what you think😁

Start in a kneeling position with your chest upright and your forward knee at 90 degrees Using a pillow or pad under your bottom knee for comfort

While keeping your chest upright, move your body forward to feel the stretch on the front side of your back leg
Hold for a few seconds and repeat

this stretch is great at stretching the muscles that can pull the pelvis too far forward. Anyone that sits or drives for extended periods will benefit from using this stretch frequently.

11/29/2022

This weeks Tutorial Tuesday is the “Open Book”
Let us know what you think📚🤔

Start laying on your side with your top leg at 90 degrees on a foam roller or pillow and arms held straight in front of you

"Open the book" by bringing your top arm over to the other side of your body while keeping a straight arm

Keep your bottom arm on the floor the entire time
Turn your head to watch your top arm as you move it back and forth

This is a great exercise to start gently loosening up those tight upper backs. It's OK if your top arm can't make it to the floor on the other side at first, your range of motion will improve with time!

Motivation Monday💪🥇
11/28/2022

Motivation Monday💪🥇

11/22/2022

This weeks Tutorial Tuesday is the “Seated Neck Stretch”.
Let us know what you think🙆‍♂️😁

Seated Neck Stretch

Reach down and grab the side of a chair

With the other hand gently pull your head to the side
After a few seconds, turn your head down towards your armpit and hold

Alternate between the two positions for about a minute on each side

Be careful not to pull too much on this stretch, keep the stretch at a mild/moderate level. This one is great for desk workers or anyone that holds their stress up in their shoulders

11/18/2022

This weeks “Tutorial Thursday” is the Seated Piriformis Stretch 😁🙆‍♂️

· Sit in a chair and cross one leg up on the other knee
· Gently lean forward until you feel a stretch in your glute area
· Hold the stretch for a couple seconds, then relax
· Repeat 15 times on each side

This is a great stretch to loosen up tight or painful muscles in your glute area without getting down on the floor. This is great for runners or people that sit most the day who experience low back pain, glute pain, or sciatica.

11/15/2022

This weeks Tutorial Tuesday is the “Pallof Press” let us know what you think💪😁

· Stand up straight holding a band or cable off to one side
· Starting with your hands at the sternum, press straight out and hold for a second
· Keep your body facing straight ahead, don’t let the band rotate you
· Repeat 15 reps on each side



This anti-rotation exercise is great at engaging your core muscles, including the deep muscles along the spine. This is a great exercise for strengthening the back after an injury or preventing a future back injury.

11/11/2022

Hey Everyone back with another Tutorial Thursday!

Piriformis Stretch:
Great for low back pain, glute pain, and sciatic pain
People that sit all day or runners would especially benefit
Perform 15 reps on each side 1-2x a day

Instructions:
Lay on back with right leg bent and draw the right knee across your body with left arm
Pull the right knee up towards your left shoulder, hold, and relax
Keep both shoulders down during the entire exercise
Repeat on opposite side

11/08/2022

Welcome Back to Tutorial Tuesday!

Eccentric Calf Stretch/Heel Raise
· Place your feet on the edge of a step with the heels hanging off the edge
· Raise your heels up as you go “up on your toes”
· Slowly lower yourself down until the heels are below the step
· Repeat 10-15 times
· Feel free to hold the stretch at the bottom for multiple seconds
This is a nice exercise to both stretch out the calf muscles while also strengthening the calf and Achilles tendon. Runners/athletes who have chronically tight calves or Achilles tendonitis can benefit from this drill.

09/02/2022

Welcome Back to Tutorial Tuesday!

Piriformis Stretch:
Great for low back pain, glute pain, and sciatic pain
People that sit all day or runners would especially benefit
Perform 15 reps on each side 1-2x a day

Instructions:
* Lay on back with right leg bent and draw the right knee across your body with left arm
* Pull the right knee up towards your left shoulder, hold, and relax
* Keep both shoulders down during the entire exercise
* Repeat on opposite side

08/25/2022

Hey Everyone! Back with another Tutorial Thursday Video, let us know what you think😁

Doorway Chest Stretch

· Put your forearms on the door frame and step forward
· Relax into the stretch for 3-5 seconds
· Repeat 10-15 times

This is a great exercise to stretch out the chest. People that have shoulders rounded forward from sitting at a desk or driving a lot can really benefit from this stretch.

05/06/2022

Hey everyone this “Tutorial Thursday” is Doorway Chest Stretch!

· Put your forearms on the door frame and step forward
· Relax into the stretch for 3-5 seconds
· Repeat 10-15 times

This is a great exercise to stretch out the chest. People that have shoulders rounded forward from sitting at a desk or driving a lot can really benefit from this stretch.

https://www.fatherly.com/health-science/you-probably-cant-pass-old-man-test-viral-tiktok/Try this "Old Man" challenge 😆W...
05/02/2022

https://www.fatherly.com/health-science/you-probably-cant-pass-old-man-test-viral-tiktok/
Try this "Old Man" challenge 😆
While it seems silly, tests like these can really show you where you stand from a functional standpoint. Standing on one leg or being able to reach down to your feet can be essential not only for athletes - but for everyday life! Having good balance and mobility is what keeps us independent and happy into our "Old Man" years 😁
Can't complete this test? Try something easier like standing on one foot with support nearby until you feel comfortable challenging yourself further. You'd be surprised how many everyday activities will get easier with improved balance and mobility!

We need your help! We want this page to be a tool for you guys to see helpful information and instructional videos at yo...
04/25/2022

We need your help! We want this page to be a tool for you guys to see helpful information and instructional videos at your convenience. In order to do so we need to know what you guys would like to see. So, if there are any topics or exercises you’d like us to cover, comment below!😃🤸🏽‍♀️🧘🏼‍♀️🛠

04/07/2022

Hey everyone! We are back again with a Tutorial Thursday. Enjoy and let us know if you have any questions

Eccentric Calf Stretch/Heel Raise

· Place your feet on the edge of a step with the heels hanging off the edge
· Raise your heels up as you go “up on your toes”
· Slowly lower yourself down until the heels are below the step
· Repeat 10-15 times
· Feel free to hold the stretch at the bottom for multiple seconds

This is a nice exercise to both stretch out the calf muscles while also strengthening the calf and Achilles tendon. Runners/athletes who have chronically tight calves or Achilles tendonitis can benefit from this drill.

We need your help! What would you guys like to see in terms of content we post? Let us know if there are any questions y...
04/05/2022

We need your help! What would you guys like to see in terms of content we post? Let us know if there are any questions you’d like us to answer or topics for us to touch on! We really appreciate your feedback

Address

5643 Sashabaw Road
Clarkston, MI
48346

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Saturday 8am - 10am

Telephone

+12486208910

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