Dr. Greg Guzman

MONSTER WALKS/LATERAL BAND TOE TAPS

Glute activation helps everything! This combination is one of my favorite dynamic glute medius activation routines. I like to perform this routine before I run, work out, or play golf. Give it a shot before your next activity!

To have have the most success with these exercises, place the band around your toes. Placing the band around your toes ensures you cannot cheat and externally rotate your hips. With the Monster Walks, make sure you keep a wide base and move with short and controlled steps. When performing the Toe Taps, you'll feel the muscle burn around the stationary side.

If you're in pain or just wondering if these exercises are for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

ROLLING THE SHIN AND CALF

Rolling the shin and calf is very beneficial for knee, ankle, and foot pain.

Rolling the Shin(Tibialis Anterior and Peroneal Muscles)
- Start in the push up position.
- Bring one leg up and roll along the front and outside musculature.
- Back leg can be up or down.
- Cross the opposite leg onto the treatment leg for additional pressure.

Rolling the Calf(Gastroc and Soleus Muscles)
- Start in a seated position on the ground.
- Roll one side at a time.
- Once you find a tender spot going up and down, rotate side to side.
- Cross the opposite leg onto the treatment leg for additional pressure.

NOTE: If the foam roller is too much pressure, start with a stick roller first.

If you're in pain or just wondering if this routine is for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can get moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

HYPERVOLT + SCAPULAR RETRACTION EXERCISES

This post is for neck, upper back, and shoulder pain. It's great for improving posture from sitting over a computer all day. You can even try keeping the Hypervolt on your desk as a reminder and perform throughout the day! 😊

- Hypervolt 20-30 seconds over Pec and Upper Trap muscles.
- Scapular Retraction exercises: from both positions, gently pull shoulder blades back. Hold for 10-15 seconds.
- Perform 2 cycles then take a break or get back to work!

If you're in pain or just wondering if this routine is for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can get moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

HYPERVOLT + QL/LAT Stretch

This post is for general low back/hip pain and stiffness.

NOTE: NOT FOR DISC PAIN. If you know you have a disc injury, this will aggravate it, so this is not for you. Please do not attempt if you're having numbness, tingling, or shooting pain down your leg.

The Thoracolumbar area is commonly overlooked when treating low back and hip pain. Maignes Syndrome (or Thoracolumbar Syndrome) refers pain to the SI Joint, Glute, Lateral Hip, and even the Groin. If it feels like tension is wrapping around your hip, give this routine a try.

- Hypervolt 20-30 seconds over mid-low back.
- QL/LAT Stretch: The goal is to feel a stretch along your mid to low back. You're NOT trying to touch your toes on this. This is NOT a hamstring stretch.
- Short, gentle bursts on the stretch. 10 seconds at a time. Should be a very gentle stretch on the back.

If you're in pain or just wondering if this routine is for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can get moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

HYPERVOLT + GLUT MED ACTIVATION

The next few posts will be for those of you who have purchased, or expressed interest in purchasing, a massage gun like the Hypervolt to incorporate into your at home recovery routine. Let's talk about how and when to use such a device.

In order to appropriately implement these devices to improve musculoskeletal issues, we have to understand the purpose of percussion therapy. Percussion and rolling are used to increase blood flow and mobility. For the best results, you have to follow up with proper exercises and stretches.

Give this routine a try if you're having LOW BACK or HIP PAIN. In this video, I demonstrate using the Hypervolt on the outside of the hip(C motion around the greater trochanter) and then immediately following up with clam shells and side-lying leg raise exercises.

- Hypervolt 20-30 seconds
- 10 clam shells
- 10 side-lying leg raise
- repeat

If you're in pain or just wondering if this routine is for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can get moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

HIP EXTENSION

If you're having low back pain and you sit more than you should, give these exercises a try. The more you sit, the more your hips are in a flexed position. In order to create balance, we must actively practice hip extension.

- Prone Hip Extension Exercise
- Kick Back/Fire Hydrant Exercise

If you're in pain or just wondering if these exercises are for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can get moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

THORACIC SPINE EXTENSION

The Thoracic Spine (upper/mid back) NEEDS to move. Since we live in a sitting society that promotes bad, flexed posture and rounded shoulders, we have to actively do things to bring us back to neutral!

These 2 mobility drills(Modified Child's Pose and Foam Roller Extensions) will help decrease tension, increase movement, and improve your posture!

If you're in pain or just wondering if these drills are for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can get moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

EXTENSION TRAINING

Extension training is very important for spinal health, especially if you struggle with Low Back Pain.

The following is the progression I teach to enhance extension:

1. Sphinx Pose
2. Cobra Pose
3. Superman Exercise
4. Exercise Ball Extensions

If you're in pain or just wondering if these exercises are for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

GLUTE ACTIVATION

Glute activation helps everything! If you're having any sort of musculoskeletal pain, give these exercises a try. They're great for warm up, cool down, prehab, or rehab.

If you're in pain or just wondering if these exercises are for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

RUNNING WARM-UP

Here is the short routine I like to do before my runs. I like to roll my calves and hips and stretch my quads. I only spend about 5 MINUTES total. If you spend too long, you will start to cut it out because you think you don't have time. Keep it at 5 minutes and you'll feel and run better!

If you're in pain or just wondering if this routine is for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

HIP OPENERS

The hip is a joint that needs movement. When it tightens up, you put more stress on your low back and knees.

This short routine will help the hips flex, extend, and rotate better. Give it a shot and see how much better you feel!

If you're in pain or just wondering if this routine is for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

McGill's Big 3

So you have low back pain and you've been rolling, stretching, and using the massage gun to try and feel better, but it's just not quite going away? If you haven't added any core stability, any mobility you've added will be short lived. Your body wants both STABILITY and MOBILITY to be happy.

The following exercises are designed to activate and strengthen all the muscles around your torso. This is going to protect your spine and reduce your pain.

Top - Bird Dog: Place wrists under your shoulders, knees under your hips. In a controlled manner, raise one arm and opposite leg at the same time. (10 total reps, 5 each side)

Bottom Left - Side Plank: Can be performed from feet or knees. Work up to a comfortable time. (Start with 10-15 seconds per set)

Bottom Right - Curl Up: Lie flat on your back. Bring one leg up and put your hands under your low back. Use your abs to curl up until your shoulders are just off the ground. (5 reps holding for 5 seconds at a time)

If you're in pain or just wondering if these exercises are for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or drg[email protected].

MASTERS WEEKEND

In honor of my favorite golf tournament of the year, I decided to make a post about some of my favorite warm up exercises and stretches. It may seem like a lot, but it really doesn't take long to go through. Give it a shot before your next round!

1. Standing HF Stretch/Couch Stretch

2. Glute Bridge/Hip Rotations

3. Modified Child's Pose

4. Band Torso Rotations/Rows

If you're in pain or just wondering if this routine is for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

OFFICE STRETCHES

Tight neck and shoulders? Have you been sitting at the computer too long?

Give these stretches and exercises a try!

The stretch on the left works your levator scapulae muscle. This muscle starts at the top 4 vertebrae of the neck and insert at the inner border of your shoulder blade. You will feel this stretch along this path.

The two activation exercises on the right strengthen your mid back muscles and open the chest. This should feel really good to open up the chest!

If you're in pain or just wondering if this routine is for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

LAT ROLLING/THORACIC EXTENSION

The Latissimus dorsi is a very large muscle that starts in the mid-low back and extends over to the shoulder/arm. It's primary action is to adduct, extend, and internally rotate the arm. Because of its connection to the thoracolumbar fascia, lumbar spine, and pelvis, the lats are also a powerful trunk rotator.

Overall, the back muscles need to be strengthened. I like exercises like rows, pull ups, lat pull downs, band pull aparts, etc. However, I also find restrictions along the outside of the torso below the arm pit and in the mid back(thoracic spine). Foam rolling under the arm pit area can free up adhesions and allow for better arm movement and trunk rotation. Using the foam roller in the mid back can also help improve posture and decrease pain.

If you're in pain or just wondering if this routine is for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].

PEANUT ROLLER MOBILITY

The peanut roller (double lacrosse ball) is a great tool for mobility work. Two of my favorite places to use this is along the base of the skull in the suboccipital muscles and in the upper thoracic musculature. This is really helpful if you're struggling with neck, upper back, and shoulder pain and/or headaches.

NOTES:
Suboccipital muscles - Place the peanut at the base of the skull and perform some gentle chin tucks and rotations.

Upper Thoracic muscles - Place the peanut in the upper back and perform some slow shoulder flexion movements.

Also, I got 2 of these in a pack on Amazon for about $10. 😊

If you're in pain or just wondering if these stretches are for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can start moving better. If you're in the Dallas area, feel free to contact me at 316-214-1467 or [email protected].