Orthopedic Spine & Sports Therapy-Shelby Twp.

04/04/2026

03/12/2026

Clams are a great exercise for a variety of reasons. This exercise helps strengthen gluteal muscles. Clams can be used as a warm up before sports, or as a common exercise for people that need help with core strengthening, like if they have low back pain. A common mistake that happens with this exercise is trying to lift your knee as high as possible but not stopping soon enough. If you start rolling backwards, you are no longer separating your hip movement while maintaining core stability, which can actually irritate your low back. The correct way to do this exercise is to only lift your knee as high as you are able while maintaining a neutral spine position. Your back shouldn't change position during this exercise.

03/05/2026

Calf raises can be done either on a step or flat on the ground. Bring your heels down as far as they can go, if you are on a step, or just to the ground, and lift your heels slowly with good control to work on strength. Lift up as high as you can.

02/20/2026

If standing on one leg is difficult for you, here is an alternative exercise. Stand on one leg with the opposite leg on a ball. See how long you can hold it. Have a surface nearby so you can hold it just in case you are to lose your balance. Switch legs after you are done and repeat a few times to get more practice!

02/12/2026

As the saying goes - if you don't use it, you lose it. Being able to stand on one leg may be easy for some, but as activity level decreases, this ends up being very difficult for some people to do. If it was easy before, but you have sustained an injury, this is something you may need to practice again before you return to sport. Try not to let your legs touch while doing this exercise! And always practice balance while standing near something you can hold on to.

10/23/2025

Physical therapy isn't only for those recovering from injury. More mobility adds to the ability to enjoy life at any age and stage. and live your adventure.