American Health & Wellness Center

04/16/2026

Your spine has 33 vertebrae, 23 discs, and over 100 joints. 🦴 It is one of the most complex structures in the human body and it is the foundation for every single movement you make. Taking care of it is not optional. It is essential.

04/15/2026

🌿 Wellness Wednesday (Part 1: Low Back Exercises)

Stiff or tight low back? 🦴😓

Let’s improve mobility + stability 👇

🐄 Cat-Cow → improves spinal movement
🐦 Bird Dog → builds low back stability
🦴 Pelvic Tilts → improves control of the spine

🔁 8–10 controlled reps
🫁 Breathe and stay controlled
🚫 Avoid pain

Better movement starts with better control 💪

👉 Stay tuned for Part 2: Stretching
🌿 🦴

04/14/2026

Your pillow matters more than you think. 🛏️ If you wake up with neck pain or stiffness every morning, your pillow height and firmness could be the culprit. A pillow that keeps your spine neutral while you sleep can make a world of difference.

Ask us about sleep posture at your next visit!

04/13/2026

04/13/2026

💪 Muscle Monday

Today’s focus: the low back muscles 🦴💪

Your low back isn’t just one muscle—it’s a group that works together to support your spine and keep you moving.

🔹 Erector spinae → run along the spine, helping you stand upright and extend your back
🔹 Quadratus lumborum (QL) → connects the pelvis to the ribs, helping with side bending and stability
🔹 Multifidus → deep stabilizer that supports small, controlled movements of the spine

With prolonged sitting 💻, these muscles may not function properly, leading to compensation and discomfort over time.

Keeping your low back strong and active is key for posture, stability, and everyday movement

🦴 🧍

04/12/2026

Part 2: Glute Stretching

After strengthening, don’t forget mobility 🍑🧘‍♂️

Tight glutes can affect your hips, posture, and even your lower back, especially if you sit for long periods 💻

Try these stretches:
🔹 Knee-to-Chest 🤲
→ Helps relieve tension in the glutes and low back
🔹 Figure 4 Stretch 🦵
→ Targets the deeper glute muscles
🔹 Modified Pigeon 🧘‍♂️
→ Great for improving hip mobility and opening the glutes

⏱️ Hold each stretch for 20–30 seconds
🫁 Breathe and relax
🚫 Avoid pushing into pain

Balancing strength + mobility is key to moving and feeling better 💪

04/08/2026

🌿 Wellness Wednesday

Weak or underactive glutes can impact hip stability and movement efficiency

With prolonged sitting 💻, the glutes may not activate properly, leading to compensation from other muscles.

To improve function, try:
🔹 Hip thrusts 🍑 – emphasize hip extension
🔹 Forward lunges 🚶‍♂️ – promote control and stability
🔹 Side-lying leg raises 🦵 – target the glute medius

Focusing on both strength and control can help improve overall movement patterns ⚖️

04/08/2026

Pain between your ribs when you breathe deeply? Rib joints can become restricted too.

We can help restore rib mobility and ease discomfort.

04/06/2026

💪 Muscle Monday

Today’s muscle: the glutes 💪

The glutes are made up of three muscles—the gluteus maximus, medius, and minimus—and they play a major role in movement and stability.

✔️ Glute max → helps with hip extension (standing up, walking, climbing stairs)

✔️ Glute med/min → help stabilize the pelvis, especially when walking or balancing

With long periods of sitting 💻, the glutes can become weak or underactive, causing other muscles like the lower back or hamstrings to take over.

This can lead to poor movement patterns and discomfort over time