Precision Movement and Therapies
164 Fort St R3C1C9 Winnipeg, MB, Canada

Push-up progression: Decline Push-Up. This type of push-up can be done on a chair, box or any elevated surface! It helps build a stronger chest because you are focusing on a different range of motion when your legs are elevated which works your muscles in a new way. Steps:... 1. Get into tabletop position. 2. Position your hands slightly wider than your shoulders. 3. Extend your legs back one at a time onto the chair so you are positioned on your hands and your toes are on the chair (or your elevated surface.) 4. Inhale as you bend your elbows and lower yourself down to a 90-degree angle while keeping your body in a straight line from head to toe. 5. Exhale as you push back up through your hands and return to starting position. Push-up demonstrated by Ian Ledger, Chiropractor. Follow along to learn more push-up progression exercises to help you MOVE better.

Push-up progression: Diamond Push- up The diamond push-up targets the triceps and chest muscles more since your hands are positioned closer together. Steps:... 1. Get into tabletop position. 2. Position your hands close together with the index finger and the thumb of one hand touching the index finger and thumb of the other hand making a diamond shape. 3. Extend your legs back so you are positioned on your hands and toes. 4. Inhale as you bend your elbows and lower yourself down to a 90-degree angle while keeping your body in a straight line from head to toe. 5. Exhale as you push back up through your hands and return to starting position. Push-up demonstrated by Ian Ledger, Chiropractor. Follow along to learn more push-up progression exercises to help you MOVE better.

Push-up progression: Single leg push-up The single leg push-up increases activation of the core, lower back and hamstrings because you have to stabilize your entire body to stay in a straight line as one leg is lifted. It also puts more pressure on your shoulders. Steps:... 1. Get into tabletop position. 2. Position your hands slightly wider than your shoulders. 3. Extend your legs back so you are positioned on your hands and toes. 4. Lift one leg off the ground so it is parallel with the floor. 5. Inhale as you bend your elbows and lower yourself down to a 90-degree angle while keeping your body in a straight line from head to toe. 6. Exhale as you push back up through your hands and return to starting position. 7. Alternate lifted leg each push-up or can do a set of push-ups with one leg lifted, then switch to the other leg. Push-up demonstrated by Ian Ledger, Chiropractor. Follow along to learn more push-up moves to help you MOVE better.

After a cold week, let's take advantage of the nice weather promised this weekend and get outside! Here are a few cross country/skate ski trails in Winnipeg and around Manitoba to check out!

Do you struggle with chronic low back pain? Did you know goal setting can help? Last Wednesday at our lunch and learn, Ian Ledger, Chiropractor, discussed goal setting based on the paper: Goal Setting in Lower Back Pain by Garner et al. The main takeaways were:... 1. Goal setting is common practice for chronic low back pain and is perceived as a high priority. 2. Education is important as goal setting improves scores in disability, pain intensity, quality of life, self-efficacy, and fear avoidance measures. If you have chronic back pain, try setting goals with your chiropractor or physiotherapist and see if it helps you MOVE better.

7 things you can ask yourself before shoveling to avoid injury! Do I have.... 1. Adequate Energy?... Make sure you have eaten high energy foods an hour or two before heading outside. Depending on how long you are shoveling for, stop to have a healthy snack if you feel your energy levels dropping. 2. Adequate hydration? You will be sweating by the time you make your second pass down the driveway. Sweating is the body’s mechanism for cooling itself which results in regulating your temperature and water loss. It also helps your heart work better. Drinking water is the best choice, be sure to drink water before, during a break, and after you’ve finished. 3. Proper clothing? Layers are great for adjusting for what you need. Well insulated and well-ventilated clothing that is light-weight and warm is the best choice when being active outdoors in winter. Warm mitts that grip the shovel well will prevent blisters and increase your strength. 4. Proper footwear? Cold feet is not something you want to experience with shoveling. The right winter boots will prevent you from sliding around too much. This will be the best way to ensure you are able to use your whole body when pushing and lifting snow. 5. Fatigue awareness? We all have our own capacity for exercise. Injury occurs when we get tired so allow yourself enough time to recuperate before finishing the task. When you get tired, take a break inside for as long as is necessary. What tires first can give you clues on if you have proper technique. 6. Proper technique? Push as often as possible and lift only when necessary. 7. Proper equipment? You want to pick a shovel that fits you well. Everyone’s proportions are different, so shovel shapes and sizes should match. A curved handle has shown to reduce the amount of back bending and the amount of stress we put on our back. A wrongly fitted shovel and back bending are both ways that can contribute to a back injury. Want to learn more about how to properly prepare to shovel your driveway/sidewalk? Check out our blog post at https://precisionmovement.ca/shoveling-preparation/