VOLO Move + Align

VOLO Move + Align Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from VOLO Move + Align, Chiropractor, 1981 Artesia Boulevard, Redondo Beach, CA.

Volo is a unique musculoskeletal treatment and rehabilitation clinic offering tailored one-on-one movement assessment and treatment provided by a South Bay local chiropractor with 15 years experience.

04/03/2020

Not able to see your Chiro or PT during this time?

Practicing single leg stance with abduction engages the glute medius muscle, which is the prime mover of abduction at the hip. In doing so, we can challenge both sides of the pelvis symmetrically to help with balancing of the pelvic complex.

As we stand on a single leg the glute medius muscle contracts on the opposite side of the pelvis to prevent dropping of the pelvis. Stand tall with good posture and slowly abduct one leg (move leg away from your body like shown) while maintaining a level pelvis and controlling balance. Hold the position in control for a few seconds and repeat 5-10x on each side.

Explore your movement and work on getting comfortable in a single leg position. Root your feet into the ground or yoga block keeping equal pressure on the big toe, small toe and heel during balance.

Give it a shot (dismount optional)!


🤙🦵💪

03/31/2020

Hip strengthening/stabilization continued...

Pistol squats are a solid exercise to incorporate into your hip stretching and strengthening program to activate glute and core muscles responsible for stabilizing the pelvis and spine. Getting stronger on a single leg creates a rigid foundation to help balance pelvic structures and prevent injury.

Begin using a height similar to that of a chair you would sit on and scale the exercise by increasing height to make easier and lowering height to increase difficulty. You can also scale this exercise making it easier by using a pole or stable structure to hold on to while lowering yourself.

Perform exercise by alternating legs, lowering yourself onto your seat. While performing be mindful of keeping shoulders and chest upright, engaging core region and trying to keep loaded knee from diving towards the opposite leg. Perform slow and controlled. Try 5x on each leg and repeat 3x.

Listen to your body and see if you can notice a difference between right and left. These take practice but will get your hips feeling stronger! 🦵💪

Kids have taken over the office!
03/29/2020

Kids have taken over the office!

03/27/2020

Here is another great body weight exercise that builds lower body strength while improving balance and core control. Once you feel comfortable performing a lunge or split squat advance to an elevated rear leg split squat (Bulgarian Split Squat).

This is a beneficial movement because it engages the hip stabilizers, hip flexors, quads and core complex. Practicing single leg movements like this help balance the muscles of the hips and pelvis making a stronger foundation for the spine.

Start without the rear leg elevated and progress to elevation of the back leg. Start with elevating a small amount and increase as strength and mobility permits.

Keep an upright posture throughout engaging the core with each repetition. Drive the down leg forward and keep the knee from diving inwards as you lower into the squat. Try this 5x on each side using just your body weight. As you progress dumbbells or other weight can be added to build strength. Be mindful of performing these slowly and controlled throughout the whole movement.

03/25/2020

Single leg deadlift hip rotations:

This is a great hip stabilization exercise that incorporates both internal and external rotation. If you have deficiencies in these planes try this to improve stabilization and range of motion.

Stand on one leg with the spine in neutral and hinge at the hips shifting your shoulders forward. From here, slowly rotate your down leg hip externally opening up your pelvis. Once you reach end range, slowly rotate your hip internally using your shoulders to help rotate the torso until end range.

Perform this movement slowly and controlled paying attention to keeping the spine in neutral position. Try this 5-10x on each side. Scaling: use an upright foam roller or the back of a chair for support to help with balance and progress to unsupported.

*single leg balance exercises are key for stabilizing not only the hip but the spine, knee, foot and ankle as well.

Happy New Year from Volo!!!Thanks for being a part of our family, let’s go 2020!🥂🎉
12/31/2019

Happy New Year from Volo!!!
Thanks for being a part of our family, let’s go 2020!
🥂🎉

Happy Holidays from Volo Move + Align!Wishing you a wonderful holiday from our family to yours.Bring on 2020!🎄🎁🥂🕍
12/24/2019

Happy Holidays from Volo Move + Align!
Wishing you a wonderful holiday from our family to yours.
Bring on 2020!
🎄🎁🥂🕍

Happy Thanksgiving from Volo Move + Align!!We hope you are enjoying this time with your family and friends!🕺🦃🍽️
11/28/2019

Happy Thanksgiving from Volo Move + Align!!

We hope you are enjoying this time with your family and friends!
🕺🦃🍽️

Thank you for your sacrifice, bravery and inspiration. Happy Veteran’s Day!🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸
11/11/2019

Thank you for your sacrifice, bravery and inspiration. Happy Veteran’s Day!
🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸

Shout out to everyone that made it out for the Skechers Pier to Pier Friendship Walk this weekend. Such a great yearly e...
10/28/2019

Shout out to everyone that made it out for the Skechers Pier to Pier Friendship Walk this weekend. Such a great yearly event that supports our schools and gets everyone moving!
@ Manhattan Beach Pier

“We can breathe two to three times more air than required without even knowing it, and chronic overbreathing leads to lo...
10/04/2019

“We can breathe two to three times more air than required without even knowing it, and chronic overbreathing leads to loss of health and poor fitness and contributes to problems such as anxiety, asthma, fatigue, insomnia, heart problems, and even obesity.”

Getting enough sleep reduces stress, speeds recovery, improves memory, reduces blood pressure, helps immunity, helps mai...
09/27/2019

Getting enough sleep reduces stress, speeds recovery, improves memory, reduces blood pressure, helps immunity, helps maintain weight, improves mood, keeps your heart healthy, reduces pain and can actually make you smarter by improving brain function! All of these sound pretty important - so, make sure you are taking care of yourself properly. 😴🛌💤
According to The National Sleep Foundation, HERE is how much sleep you should be getting: 👇
1-2 years old: 11-14 hours.
3-5 years old: 10-13 hours.
6-13 years old: 9-11 hours.
14-17 years old: 8-10 hours.
18+ years old: 7-9 hours.

Address

1981 Artesia Boulevard
Redondo Beach, CA
90278

Opening Hours

Monday 8:30am - 6:30pm
Tuesday 2pm - 6:30pm
Wednesday 8:30am - 6:30pm
Thursday 2pm - 6:30pm
Friday 8:30am - 3pm
Saturday 9am - 11am

Telephone

+13105040013

Website

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